Yintoni iFarms Tendonitis, kwaye iphathwa njani?

Umxholo

• Iimpawu
• Uxilongo
• Unyango lwasekhaya
• Unyango lwerayisi
• Unyango lwe-OTC
• Ukuzolula kunye nokuzilolonga
• Unyango
• Ukuchacha
• Uthintelo
• Imbonakalo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu.Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

I-forearm tendonitis kukudumba kweethoni zentloko. Umphambili yinxalenye yengalo yakho phakathi kwesihlahla nengqiniba.

Iitendon ngamabhanti athambileyo kwezihlunu ezinamathelayo ezincamathisela izihlunu emathanjeni. Bavumela amalungu ukuba aguqule kwaye andise. Xa imisipha iyacaphuka okanye yonzakale, iyavutha. Oko kubangela i-tendonitis.

Iimpawu

Olona phawu luqhelekileyo lwe-forearm tendonitis kukudumba. Oku kuziva kwaye kujongeka njengentlungu, ukuba bomvu, kunye nokudumba kwingalo yangaphambili. I-forearm tendonitis inokubangela iimpawu ngaphakathi okanye ezungeze ingqiniba yakho, isihlahla, kunye nesandla.

Iimpawu ezongezelelweyo ze-forearm tendonitis zibandakanya:

• ubushushu
• ubuthathaka okanye ukuphulukana nokubamba
• ukubetha okanye ukutshiza
• ukutshisa
• ukuqina, kuhlala kubi emva kokulala
• iintlungu eziqatha xa uzama ukusebenzisa isihlahla, ingqiniba, okanye ingalo
• ukungakwazi ukuthwala ubunzima kwingalo, isihlahla, okanye ingqiniba
• Ukuba ndindisholo esihlahleni, ezandleni, kwiminwe, okanye engqinibeni
• Isigaqa kwingalo yangaphambili
• imvakalelo yovalo xa uhambisa ithenda

Uxilongo

Ugqirha wakho uya kubuza imibuzo malunga neempawu zakho, nokuba baqale nini kwaye njani kwaye zeziphi izinto eziphucula okanye ezenza mandundu iimpawu zakho. Baza kuphinda baphonononge imbali yakho yezonyango kwaye bavavanye ingalo kunye namalungu angqonge.

Ukuba ugqirha wakho ukrokrela i-tendonitis, banokusebenzisa iimvavanyo zokucinga zokuqonda isifo. Uvavanyo lunokubandakanya iX-reyi okanye iMRI.

Unyango lwasekhaya

Ukunyanga i-tendonitis ekhaya ngokubanzi kubandakanya:

• ukusetyenziswa kwangoko nangokuqhubekayo kwonyango lweRICE
• Ukusetyenziswa kwe-over-the-counter (OTC) anti-inflammatory kunye neyeza zonyango
• ukuzolula okuqhubekayo kunye nokuqinisa umthambo

Unyango lwerayisi

Irayisi imele ukuphumla, umkhenkce, uxinzelelo kunye nokuphakama. Unyango lweRICE lunokucothisa ukuhamba kwegazi kwindawo yokwenzakala. Oko kunceda ukunciphisa ukudumba kunye nokukhuthaza ukubuyela kwimeko yesiqhelo.

Phumla

Ingalo yangaphambili ibandakanyeka kwizindululo ezininzi ezahlukeneyo. Isetyenziswa kwimisebenzi emininzi nakwezemidlalo ngandlela thile. Kungaba yinkathazo ukuyeka ukusebenzisa iithoni zangaphambili zengalo ngokupheleleyo. Kulula ukuzisebenzisa ngempazamo.

Cinga ukuthintela intshukumo yengalo epheleleyo, ingqiniba, okanye isihlahla ukunceda ukuphumla indawo. Ungasebenzisa:

• iibhrashi
• iziqwenga
• isonga

Umkhenkce

Ngenisa ngobumnene ipakethi yomkhenkce esongelwe ngelaphu okanye itawuli kwingalo yomzuzu kangangemizuzu eli-10, kulandele ikhefu lemizuzu engama-20, amatyeli aliqela imini yonke. I-icing isebenza ngakumbi emva kokuba ingalo isetyenzisiwe kakhulu okanye ingasebenzi, njengaphambi kokulala kunye nento yokuqala kusasa.

Uxinzelelo

Uninzi lwemikhono eyahlukeneyo kunye nemisongelo yenzelwe ukunyanzela ingalo epheleleyo okanye amacandelo ayo. Kuxhomekeka kubukhali beempawu, izixhobo zoxinzelelo zinokunxitywa iiyure ezimbalwa okanye zishiywe kangangeentsuku ezininzi ukuya kwiiveki, ngaphandle kokuhlamba okanye ukulala.

Ukuphakama

Gcina umphambili uphakanyiswe kwinqanaba elingaphezulu kwentliziyo ukunciphisa ukuhamba kwegazi kuye. Abanye abantu bakufumanisa kuluncedo ukuphumla umphambili kumqamelo xa uhleli okanye ulele okanye ukusebenzisa isilingi xa uhamba kwaye umile.

Unyango lwe-OTC

Amayeza e-OTC aliqela anokunceda ekunciphiseni iimpawu, kubandakanya:

• iyeza lokuthintela ukudumba kunye neentlungu, njenge-ibuprofen (Advil), i-acetaminophen (iTylenol), kunye ne-sodium ye-naproxen (Aleve)
• Iikhrimu zokuthomalalisa iintlungu, izitshizi, okanye into yokuthambisa eneekhemikhali ezibuthathaka njenge-lidocaine kunye ne-benzocaine
• i-naturopathic anesthetic creams, i-tonics, okanye i-sprays ene-painkillers esekwe kwizityalo okanye iiarhente zokuthamba, njenge capsaicin, peppermint, menthol, okanye greengreen

Ukuzolula kunye nokuzilolonga

Ukolula okuninzi kunokunceda ukolula kancinci kunye nokomeleza imisipha etshisiweyo okanye eyonzakeleyo.

Ukolulwa kwesihlahla esisezantsi

1. Yandisa ingalo ngaphandle ngesandla kunye neminwe ejonge ezantsi.
2. Ukuba inyathelo loku-1 alibangeli zintlungu zininzi, sebenzisa isandla esichaseneyo ukuthoba kancinci kancinci isandla usibuyisele umva okanye kwicala elingaphambili.
3. Gcina imizuzu engama-15 ukuya kwe-30.

Ubunzima bee curls

1. Kwindawo ehleliyo, bamba ubunzima beepawundi ezi-1 ukuya kwezi-3 ngeengalo eziphumle emathangeni akho.
2. Cothisa kancinci okanye ugobe umphambili wengqiniba, uzobe izandla uzise emzimbeni wakho kangangoko unako.
3. Buyisela izandla zakho kwindawo yokuphumla emathangeni.
4. Phinda lo msebenzi kathathu kwiiseti ezili-10 ukuya kwezili-12

Iibhola zokuphulula okanye ukuhambisa amagwebu

1. Sebenzisa nawaphi na amanqanaba oxinzelelo uziva ukhululekile, ngokuthe ngcembe uqengqe izicwili zengalo ngaphezulu kwebhola okanye i-roller roller.
2. Ukuba ubetha indawo ebuhlungu okanye ithenda, yima kwaye ucofe ukufaka uxinzelelo olongezelelekileyo kuloo ndawo, ubambe imizuzwana eli-15 ukuya kwengama-30.
3. Nciphisa uxinzelelo kwaye uqhubeke uqengqa ingalo ukusuka kwiintendelezo ukuya kuthi ga kwi-bicep.

Ibhanti yerabha yolula

1. Phosa ibhendi encinci yerabha okanye ibhendi yokuxhathisa phakathi kobhontsi kunye nomnwe wesikhonkwane ukuze iqiniswe ngokufanelekileyo.
2. Yandisa kancinci ubhontsi kunye nomnwe wangaphambili ngaphandle nangaphandle komnye nomnye, ukuze wenze ubume "V" ngomnwe nasesithupheni.
3. Cothisa kancinci ubhontsi kunye ne-forefinger kwindawo yazo yokuqala.
4. Phinda-phinda kali-10 ukuya kwali-12, kathathu emqolo.

Unyango

Ugqirha wakho unokumisela unyango lomzimba okanye amayeza okulawula iintlungu ezinzima, zexesha elide, okanye ezikhubazayo amatyala e-forearm tendonitis.

Olunye unyango ugqirha unokucebisa ukuba lubandakanye:

• unyango lokuthambisa
• Umzimba wonyango
• iyeza-lamandla anti-ukudumba kunye neyeza zonyango
• Inaliti yecorticosteroid
• ukwenza i-acupuncture, i-acupressure, okanye unyango lwe-electrostimulation
• ukuziqengqa kunye neendlela zokukhululwa kwe-myofascial
• Unyango lomtshangatshangiso ongaphezulu

Unokufuna utyando ukuze ulungise umonzakalo ukuba unenyembezi okanye ukonakala okubonakalayo. Ugqirha wakho unokucebisa ukuba utyando lwe-tendonitis enzima okanye yexesha elide engaphenduliyo kolunye unyango.

Ukuchacha

Kwiimeko ezincinci ze-tendonitis, unokufuna ukuphumla ingalo yakho iintsuku ezimbalwa. Ukudumba kufuneka kuhambe emva kweeveki ezimbini ukuya kwezintathu zononophelo olusisiseko.

Iimeko ezinzima okanye zexesha elide ze-tendonitis zihlala zifuna ukuphumla okupheleleyo kwengalo kwiintsuku ezimbalwa. Uyakufuna kwakhona ukuphepha imisebenzi ecaphukisa i-tendon iiveki okanye iinyanga ezininzi.

Ukuba ufuna utyando lwe-tendonitis, kuya kufuneka uphumle ingalo kangangeenyanga ezininzi emva kotyando. Uyakusebenza kunye nengcali yonyango okanye yengcali yokufunda ukuze ufunde imithambo yokuvuselela.

Nantoni na eyenza ukuba i-tendon isebenze inokuba mandundu iintlungu ze-tendonitis. Izindululo ezithile zinokubangela okanye zonyuse iimpawu zakho.

Iintshukumo zokuphepha xa ubuya kwi-forearm tendonitis zibandakanya:

• ukuphosa
• ukubetha
• ukuphakamisa
• ukuchwetheza
• ukuthumela imiyalezo
• ubambe incwadi okanye ithebhulethi
• ukutsala

Imikhwa ethile, enjengokutshaya, kunye nokutya nako kunokonyusa ukudumba. Ukutya okubangela ukuvuvukala kubandakanya:

• icarbohydrate ecoliweyo, njengesonka esimhlophe okanye ipasta
• inyama ezenziweyo
• isiselo esithambile
• utywala
• ukutya okuthosiweyo
• inyama ebomvu
• Ukutya okucutshungulwayo okufana neetshipsi, iilekese kunye netshokholethi

Ukulandela ukutya okunesondlo, okunesondlo kunokuphucula ukubuyiswa kwakho.

Uthintelo

Landela izilumkiso zokhuseleko kwimisebenzi ethile, umsebenzi, okanye imidlalo ukukhusela i-forearm tendonitis ukuba ingenzeki.

Eyona ndlela yokuthintela i-tendonitis ebangelwe kukuphindaphindeka okanye ukusetyenziswa gwenxa okukhulu kukuqonda imiqondiso yemeko kwangoko kwaye ubanyange.

Gwema izinto ezicaphukisayo okanye ukusebenzisa iitoni zangaphambili ukuba uqala ukuqaphela iimpawu zale meko. Oko kungayigcina imeko ukuba mandundu.

Ukuziqhelanisa nokolulwa okucetyiswayo ngexesha lokubuyiswa kwethonitis yangaphambi kwengalo kunokunciphisa ukubakho kokudumba okukhulu okanye kwexesha elide.

Imbonakalo

I-forearm tendonitis yimeko eqhelekileyo. Ihlala isombulula ngokulandela iiveki ezimbalwa zokuphumla kunye nokhathalelo olusisiseko. Iimeko ezinzima okanye zexesha elide ze-tendonitis zinokukhubaza kwaye zithathe iinyanga zonyango kunye nonyango ukuze uphinde ubuye.

Eyona ndlela yokunyanga i-forearm tendonitis yile:

• Unyango lwerayisi
• OTC amayeza okulwa nokudumba
• ukuzolula kunye nokuqinisa umthambo

Utyando lunokufuneka ukuba ezinye iindlela zokunyanga imeko zingaphumeleli, okanye ukuba unomonakalo omkhulu kwithenda. Thetha nogqirha wakho malunga nayiphi na inkxalabo.