Kutheni Izandla Zam Ziba Ndindisholo Xa Ndilele?

Umxholo

• Uxinzelelo lwe-Ulnar
• Uxinzelelo lweMedian
• Uxinzelelo lwe-Radial nerve
• Ungayilawula njani
• Nini ukubona ugqirha
• Umgca wezantsi

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

Ukuba ndindisholo okungachazwanga ezandleni zakho kunokuba luphawu olothusayo lokuvuka, kodwa kuhlala kungekho nto ixhalabisayo ukuba kuphela kwempawu zakho.

Amathuba okuba kusenokwenzeka ukuba sisiphumo sokucinezelwa kwemithambo-luvo ngenxa yokulala kwakho.

Nangona kunjalo, ukuba unezandla ezandleni zakho ecaleni kwazo naziphi na iimpawu ezingaqhelekanga, njengobundindisholo kwenye indawo, yenza idinga kunye nomboneleli wakho wezempilo.

Ukunyanzeliswa kwemithambo kwenzeka xa kukho into (kule meko, ubume beengalo zakho) ibeka uxinzelelo olongezelelweyo kwi-nerve.

Ukuba isandla sakho sindindisholo, kusenokwenzeka ukuba kungenxa yoxinzelelo lwe-ulnar, radial, okanye median nerves. Nganye yezi mithambo-luvo iqala entanyeni yakho. Ziyehla iingalo zakho kunye nezandla zakho.

Funda ukuze ufunde indlela yokuchonga iintlobo ezahlukeneyo zoxinzelelo lwe-nerve ukuze uhlengahlengise indawo yakho yokulala ngokufanelekileyo.

Uxinzelelo lwe-Ulnar

I-nerve yakho ye-ulnar inceda ukulawula izihlunu zengalo ezikuvumela ukuba ubambe izinto. Ikwabonelela ngovuyo kwipinky yakho kunye nesiqingatha somnwe wakho wokurhangqa ecaleni kwepinki yakho ngaphambili nangasemva kwesandla sakho.

Imithambo-luvo ye-ulnar ikwanoxanduva lokuba ndindisholo, iintlungu, okanye ukothuka onokuthi uvakale xa ungqubeka ngaphakathi engqinibeni, ebizwa ngokuba "lithambo lakho elihlekisayo."

Uxinzelelo lwe-ulnar luhlala luvela kuxinzelelo oluninzi kwilokhwe yakho okanye esihlahleni.

Ke, ukuba ulele iingalo kunye nezandla zijijekile ngaphakathi, unokuziva unesiba ku:

• i-pinky kunye ne-pinky ecaleni lomnwe wakho womsesane
• Inxalenye yesandla sakho phantsi kwale minwe
• umva wesandla sakho phantsi kwale minwe

Ukuqhubeka koxinzelelo lwe-ulnar nerve kunokuba negalelo kuphuhliso lwe-cubital tunnel syndrome. Ukuba iintlungu okanye ubuthathaka buqala ukuhamba nobundindisholo bakho, yenza idinga kunye nomboneleli wakho wezempilo. Basenokucebisa ngokwenza imithambo ekhaya okanye maxa wambi ukunxiba i-elbow brace.

Uxinzelelo lweMedian

Imithambo yakho yolawulo lwemithambo ephakathi kunye nemvakalelo kwisalathiso sakho nakwiminwe ephakathi. Ikwanoxanduva lwezihlunu kunye novakalelo kwicala lomnwe ophakathi kweminwe yakho yomsesane nakubhontsi wakho kwicala lesundu.

Ukunyanzelwa kwe-nerian median kukwaqhele ukwenzeka engqinibeni okanye esihlahleni, ke ukuzisonga kwindawo yomntwana kungakushiya ubundindisholo:

• kwicala elingaphambili (lesundu) lesithupha sakho, isalathiso, phakathi, kunye nesiqingatha somnwe wakho weringi (isiqingatha kwicala lomnwe ophakathi)
• ujikeleze isiseko sesithupha sakho kwicala lesundu

Ukuqhubeka kokucinezelwa kwemithambo-luvo engalweni yakho kunokuba negalelo kwi-carpal tunnel syndrome, nangona indawo yakho yokulala ihlala ingazibangeli yodwa.

Uxinzelelo lwe-Radial nerve

Imithambo-luvo yakho elawula imisipha esetyenziselwa ukwandisa iminwe kunye nesihlahla sakho. Ikwanoxanduva lwezihlunu kunye neemvakalelo ngasemva kwesandla sakho nakubhontsi.

Uxinzelelo oluninzi ngaphezulu kwesandla sakho okanye ngaphambili kwengalo yakho kungakhokelela kuxinzelelo lwe-radial nerve.

Ukulala ngengalo yakho okanye esihlahleni, umzekelo, kunokubangela ukuba ndindisholo:

• kumnwe wakho wesalathiso
• ngasemva kwesithupha sakho
• kwi-webbing phakathi komnwe wakho wesalathiso kunye nesithupha

Uxinzelelo kwi-radial nerve yakho inokukhokelela kwimeko ebizwa ngokuba yi-radial tunnel syndrome, kodwa ngekhe ubenako ukuba ndindisholo kwiminwe yakho okanye kwisandla nale meko. Endaweni yoko, uya kuba neentlungu kwingalo yakho, engqinibeni, nasesihlahleni.

Ungayilawula njani

Ngokwesiqhelo unokulawula uxinzelelo lwe-nerve ebusuku ngokutshintsha indawo yakho yokulala.

Nazi ezinye iingcebiso ezinokukunceda:

• Kuphephe ukulala kwindawo engekazalwa. Ukulala ngengalo kunye neengqiniba ezigobile kunokubeka uxinzelelo ngakumbi kwimithambo yakho kwaye kubangele ukuba ndindisholo. Zama ukufaka iingubo zakho ngokuqinileyo ukuze kube nzima ukuba ujike kwaye uzisongele ebuthongweni bakho.
• Ukuba ulele esiswini sakho, zama ukugcina iingalo zakho zingaphandle emacaleni akho. Ukulala nabo phantsi komzimba wakho kunokubeka uxinzelelo olukhulu kubo kwaye kubangele ukuba ndindisholo.
• Lala ngeengalo zakho emacaleni akho endaweni yentloko yakho. Ukulala ngeengalo zakho ngaphezulu kwentloko yakho kunokubangela ukuba ube ndindisholo ngokusika ukujikeleza ezandleni zakho.
• Gwema ukusonga izandla zakho phantsi komqamelo xa ulele. Ubunzima bentloko yakho bunokubeka uxinzelelo ezihlahleni zakho okanye kwiingqiniba kwaye ucinezele imithambo-luvo.

Ewe, kunzima ukulawula ukuhamba komzimba xa ulele, ngoko unokufuna uncedo olongezelelweyo.

Ukuba unengxaki yokugcina iingqiniba okanye izihlahla zakho ngokuchanekileyo ubusuku bonke, ungazama ukunxiba izihlangu zezilima ezidityaniswe ngentsinjana / ngeplangana xa ulele. Oku kuyakuthintela iingqiniba okanye izihlahla zakho ekujikelezeni.

Ungazifumana ezi brace kwi-Intanethi zombini ingqiniba kunye nesihlahla. Okanye unokwenza ibhrashi yakho yokubhinca ngokusongela itawuli kwindawo ofuna ukuyinyanzela kunye ne-ankile.

Nokuba uthengela isihlangu se-brace okanye uyenze, qiniseka ukuba yomelele ngokwaneleyo ukuba ayizukutyibilika ebuthongweni bakho kodwa ingangqineki kangangokuba iya kubangela uxinzelelo ngakumbi.

Emva kweeveki ezimbalwa zokusebenzisa, umzimba wakho ungaqala ukuziqhelanisa nale ndawo intsha, kwaye unganxiba ukunxiba izihlangu zezilima ezidityaniswe ngentsinjana / ngeplangana ukulala.

Nini ukubona ugqirha

Ukuba ukhe wazama ukulala kwiindawo ezahlukileyo kwaye usebenzisa isibiyeli ebusuku kodwa uvuke unezandla ezandleni, unokufuna ukwenza idinga nomboneleli wakho wezempilo.

Jonga kwakhona umboneleli wezempilo ukuba unayo:

• Ubundindisholo obuhlala busemini
• Ukuba ndindisholo kwamanye amalungu omzimba wakho, njengamagxa, intamo okanye umqolo
• Ukuba ndindisholo ezandleni zozibini okanye kwinxalenye enye kuphela yesandla sakho
• ubuthathaka bemisipha
• Ukuqaqadeka ezandleni zakho okanye kwiminwe yakho
• ubukhali obuthathaka kwiingalo zakho okanye emilenzeni
• iintlungu ezandleni okanye ezingalweni

Gcina ukhumbula ukuba ukubindeka ngesiquphe kunokubonisa ukubetha, ngakumbi xa kusenzeka ngezi mpawu zilandelayo:

• ubuthathaka okanye isiyezi
• ukukhubazeka kwelinye icala
• ukudideka okanye ingxaki yokuthetha
• ukulahleka kwemali eseleyo
• intloko ebuhlungu

Ukuhlaselwa sisibetho kufuna unyango kwangoko. Ukuba unale mpawu, khangela uncedo lonyango olungxamisekileyo.

Umgca wezantsi

Ukuba ndindisholo kwesandla kuhlala kukhokelela kuxinzelelo lwe-radial, ulnar, okanye imithambo yangaphakathi. Ezi mithambo-luvo zinoxanduva lwezihlunu ezandleni naseminwe yakho. Uxinzelelo oluninzi kubo lunokubangela ukuba ube ndindisholo.

Ukuvuka ubundindisholo kuphela ezandleni naseziminweni zakho ayisosizathu senkxalabo ukuba awunazo ezinye iimpawu. Ukulala kwindawo eyahlukileyo okanye ukugcina izihlahla zakho kunye neengqiniba uthe nkqo ngelixa ulele kunokwanela ukuphucula ukuba ndindisholo.

Kodwa ukuba usenamava okanye uqala ukuqaphela ezinye iimpawu ezingaqhelekanga, yenza idinga kunye nomboneleli wakho wezempilo.