I-Medic Epicondylitis (Ingqiniba yeGolfer)

Umxholo

• Ziziphi iimpawu ze-epicondylitis yangaphakathi?
• Zithini izizathu ze-epicondylitis yangaphakathi?
• Ufunyanwa njani u-epicondylitis ophakathi?
• I-epicondylitis inyangwa njani?
• Ungayithintela njani i-epicondylitis yangaphakathi
• Umbono we-epicondylitis yangaphakathi

Yintoni i-epicondylitis yangaphakathi?

I-medic epicondylitis (ingqiniba yegolfer) luhlobo lwe-tendinitis echaphazela ngaphakathi kwengqiniba.Ikhula apho imisipha yomsipha wengalo iqhagamshela kwinxalenye yebhony ngaphakathi kwengqiniba.

Iitendon zincamathisela izihlunu emathanjeni. Ngenxa yokwenzakala okanye ukucaphuka, banokudumba kwaye babe buhlungu. Nangona i-epicondylitis yangaphakathi ibizwa ngokuba yi-golfer's elbow, ayichaphazeli kuphela abadlali begalufa. Inokwenzeka kuyo nayiphi na into ebandakanya ukusetyenziswa kweengalo okanye izihlahla, kubandakanya intenetya kunye nebhola.

Ziziphi iimpawu ze-epicondylitis yangaphakathi?

I-medic epicondylitis inokwenzeka ngesiquphe okanye iphuhle kancinci kwisithuba sexesha. Iimpawu zinokuthamba ukusuka kubumnene ukuya kubunzima. Ukuba unengqiniba yegolfer, unokufumana nayiphi na kwezi zinto zilandelayo:

• iintlungu ngaphakathi kwengqiniba yakho
• ukuqina kwengqiniba
• ubuthathaka besandla kunye nesihlahla
• ukurhawuzelela imvakalelo okanye ubundindisholo kwiminwe, ngakumbi iringi kunye neminwe encinci
• ubunzima bokuhambisa ingqiniba

Yinto engaqhelekanga ukuba nengqaqambo yengqiniba yehle ngengalo esihlahleni. Oku kwenza ukuba kube nzima ukugqibezela imisebenzi yemihla ngemihla, njengokuchola izinto, ukuvula ucango, okanye ukubamba isandla. Ngokwesiqhelo, i-epicondylitis yangaphakathi ichaphazela ingalo ephambili.

Zithini izizathu ze-epicondylitis yangaphakathi?

I-epicondylitis yangaphakathi ibangelwa kukuphindaphinda okuphindaphindiweyo, yiyo loo nto le meko yenzeka phakathi kweembaleki. Abadlali beGalufa banokulukhulisa olu hlobo lwe-tendinitis ukusuka ekujikeni ngokuphindaphindiweyo iklabhu yegalufa, ngelixa abadlali be-tennis banokulukhulisa ekusebenziseni iingalo zabo ngokujijimisa irakhi yetenisi. Kuzo zombini iimeko, ukusetyenziswa gwenxa kweengalo kunye nesihlahla kulimaza imisipha kwaye kubangela iintlungu, ukuqina kunye nokuba buthathaka.

Eminye imingcipheko yolu hlobo lwe-tendinitis kubandakanya ukudlala i-baseball okanye i-softball, i-rowing, kunye ne-weightlifting. Izinto ezinje ngokudlala isixhobo kunye nokuchwetheza kwikhompyuter zinokukhokelela kwi-medic epicondylitis

Ufunyanwa njani u-epicondylitis ophakathi?

Ukuba iintlungu engqinibeni yakho aziphucuki, bona ugqirha. Ugqirha wakho unokubuza imibuzo malunga neempawu zakho, inqanaba lentlungu, imbali yezonyango, kunye nokunye ukonzakala kutshanje. Kuya kufuneka unikezele ngolwazi malunga nemisebenzi yakho yemihla ngemihla, kubandakanya imisebenzi yakho yomsebenzi, izinto ozithandayo, kunye nokuzonwabisa.

Ugqirha wakho unokugqibezela uviwo lomzimba, olunokubandakanya ukufaka uxinzelelo engqinibeni, esihlahleni nakwiminwe ukujonga ukuqina okanye ukungonwabi.

Uvavanyo lwengqiniba yeGolfer:

Indlela eqhelekileyo yokufumana isifo kwi-epicondylitis yangaphakathi usebenzisa uvavanyo olungezantsi:

Ngaphambi kokuba ufumanise i-epicondylitis yangaphakathi, ugqirha wakho unokuyalela i-X-ray ngaphakathi kwengqiniba yakho, ingalo, okanye isihlahla ukuze akhuphe ezinye izizathu ezinokubangela iintlungu, ezinje ngokuqhekeka okanye isifo samathambo.

I-epicondylitis inyangwa njani?

Ubuhlungu, ukuqina, kunye nobuthathaka obunxulunyaniswa ne-epicondylitis yangaphakathi inokuphucula ngamayeza asekhaya.

• Phumla ingalo yakho. Ukuphindaphinda ukusebenzisa ingalo echaphazelekayo kunokunyanga ukuphilisa kunye nokunyusa iimpawu zakho. Misa imisebenzi ebandakanya ukuphinda-phinda ukunyakaza de iintlungu ziphele. Nje ukuba intlungu inyamalale, ngokuthe ngcembe buyela kwimisebenzi ukunqanda ukuzonzakalisa kwakhona.
• Faka isicelo somkhenkce okanye isibanda esibandayo ukunciphisa ukudumba, iintlungu nokudumba. Songa umkhenkce ngetawuli kwaye usebenzise i-compress kwingqiniba yakho ukuya kuthi ga kwimizuzu engama-20, kathathu okanye kayi-4 ngemini.
• Thatha amayeza e-over-the-counter (OTC). I-Ibuprofen (Advil) kunye ne-acetaminophen (iTylenol) inokunciphisa ukudumba kunye nokudumba. Thatha amayeza njengoko kuyalelwe. Kuxhomekeke kubuzaza bentlungu, ugqirha wakho unokucebisa ngenaliti ye-steroid.
• Yenza umthambo wolule. Buza ugqirha wakho malunga nokuzilolonga okukhuselekileyo ukolula nokomeleza imisipha yakho. Ukuba unobuthathaka okanye ubundindisholo, unokuba ngumgqatswa ofanelekileyo kunyango lomzimba okanye lomsebenzi.
• Nxiba izihlangu zezilima ezidityaniswe ngentsinjana / ngeplangana. Oku kunokunciphisa i-tendinitis kunye noxinzelelo lwezihlunu. Olunye ukhetho kukusongela ibhandeji ebhetyebhetye ejikeleze ingqiniba yakho.

Uninzi lwamatyala luya kuphucula amayeza e-OTC kunye namayeza asekhaya. Ukuba iimpawu zakho aziphucuki, ugqirha wakho unokucebisa utyando njengendawo yokugqibela.

Olu tyando lwaziwa njengokukhululwa kwe-epicondylar. Ngexesha lenkqubo, ugqirha wotyando wenza intambo kwingalo yakho, asike imisipha, asuse izicwili ezonakeleyo ezijikeleze ithenda, aze abuye abambe ithenda.

Ungayithintela njani i-epicondylitis yangaphakathi

Ingqiniba yeGolfer inokwenzeka nakubani na, kodwa kukho iindlela zokunciphisa umngcipheko nokukhusela le meko.

• Yolula ngaphambi kokuzilolonga. Ngaphambi kokuba wenze umthambo okanye uthathe inxaxheba kwezemidlalo, zifudumale okanye uzolule kancinci ukuthintela ukwenzakala. Oku kubandakanya ukuhamba ukukhanya okanye ukubaleka ngaphambi kokunyusa amandla akho.
• Ziqhelanise nefomu echanekileyo. Inkqubo engalunganga okanye ifom inokubeka uxinzelelo olongezelelekileyo kwiingqiniba zakho nasezihlahleni kwaye ibangele i-tendinitis. Sebenza nomqeqeshi wezemidlalo okanye ongumntu ukuze ufunde iindlela ezichanekileyo xa usenza umthambo kwaye udlala imidlalo.
• Nika ingalo yakho ikhefu. I-epicondylitis yangaphakathi inokukhula ukuba uqhubeka nemisebenzi ethile okanye imidlalo ngelixa usentlungwini. Yeka nayiphi na into ebangela ukuba iintlungu ziphephe ukuzenzakalisa.
• Yakha amandla engalo. Ukwandisa amandla akho engalo kunokuthintela ingqiniba yegolfer. Oku kubandakanya ukuphakamisa ubunzima bokukhanya okanye ukucofa ibhola yentenetya.

Umbono we-epicondylitis yangaphakathi

I-epicondylitis ephakathi inokuba buhlungu kwaye iphazamise ukusebenza komzimba, kodwa akuqhelekanga ukwenzakala ixesha elide. Ngokukhawuleza uphumle ingalo kwaye uqale unyango, ngokukhawuleza unokuphinda uphinde uphinde usebenze kwakhona.