Ukuzivocavoca umzimba kwe-Rotator Cuff Pain

Umxholo

• Kufuneka wenze ntoni emva kokonzakala?
• 1. wolula umnyango
• 2. Ujikelezo lwangaphandle olulele ecaleni
• 3. Imiqolo ephezulu ukuya ezantsi
• 4. Ukuguqula impukane
• 5. Ukucheba ingca
• Nini ukubona ugqirha

Yintoni eyonzakeleyo yekhafu?

Njengoko abalandeli bezemidlalo kunye nabadlali ngokufanayo besazi, ukwenzakala kwamagxa lishishini elinobuzaza. Banokuba buhlungu kakhulu, bathintele, kwaye bacothe ukunyanga.

Ikhofu ejikelezayo liqela lezihlunu ezine ezizinzisa igxalaba kwaye liyivumele ukuba ihambe. I-Physical Therapist kunye nomsunguli weWebPT UHeidi Jannenga uthi kuya kufuneka uyibone ngamehlo entloko ithambo lengalo njengebhola yegalufa, kunye nendawo yegxalaba njengegalufa. Uthi, "Ikhofu yokujikeleza isebenza njengekhono elenza ibhola ukuba ijikeleze kwaye iqengqeleke ngelixa ihlala iti."

Eyona nto ixhaphakileyo yokulimala kwenqanawa ye rotator kukufakwa ngaphakathi kunye neenyembezi.

• Impingement: Ukufakwa ngaphakathi kwenzeka xa isipha esijikelezayo sesifuba sidumba kwaye sitywina indawo phakathi kwengalo namagxa egxalaba, nto leyo ebangela ukujija. Ukuxinezeleka kwemisipha, okunye ukulimala okugqithisileyo, kunye neethambo ezikhutshekayo zizizathu eziqhelekileyo zokudumba.
• Ukulila: Ukulimala okungaqhelekanga, ikhefu lokujikeleza iliso lenzeke xa ityhubhu yokujikeleza okanye imisipha ikrazukile. Iinyembezi ezininzi aziyi kufuna utyando.

Ukuphindaphinda, ukunyakaza okuphezulu kunokunxiba imisipha yeerotator kwaye ngenxa yoko ingunobangela oqhelekileyo wokonzakala. Kungenxa yoko le nto iimbaleki ezinje ngee-baseball pitchers zihlala zinemicimbi yamagxa. Ukwenzakala okubuhlungu, njengokuwela engalweni yakho, kunokubangela nokwenzakala. Nokuba kwenzeka ntoni na, umngcipheko wokujikeleza kwekhephu uyonyuka njengoko sikhula kwaye ukunxiba kwimizimba yethu kuqokelela.

Kufuneka wenze ntoni emva kokonzakala?

Zama ukusebenzisa "RICE" indlela ngokukhawuleza emva kokonzakala: Ukuphumla, umkhenkce, uxinzelelo, kwaye ukuphakama sebenzisanani ukunciphisa iintlungu nokudumba. Nje ukuba ukudumba kwehle kwaye ingalo yakho ayisekho kubuhlungu ukuhamba, imithambo ethile inokukunceda uphilise kwaye uthintele imiba enje "ngegxalaba elinqabileyo" okanye ukulahleka koluhlu lokuhamba. Ezi zinto zibandakanya:

• wolula umnyango
• icala elilele ujikelezo lwangaphandle
• imiqolo ephezulu ukuya ezantsi
• ukubuyela umva ukubhabha
• umshini wokucheba ingca utsala

Ukuba ukhululekile ukongeza ubunzima kule mithambo, zama ukusebenzisa i-dumbbell ekhanyayo okanye ibhendi yokumelana nokuphindaphinda. Ukuba awunayo i-dumbbell ekhanyayo, zama ukusebenzisa itoti yesuphu.

1. wolula umnyango

1. Fudumeza izihlunu zakho ngokuma emnyango ovulekileyo kwaye usasaze iingalo zakho ecaleni.
2. Bamba amacala omnyango ngesandla ngasinye okanye ngaphantsi kokuphakama kwamagxa, kwaye uncike phambili emnyango ude uve ulula.
3. Gcina umva othe ngqo njengoko uncike kwaye ususe ubunzima bakho kwiinzwane zakho. Kufuneka uzive ulula phambi kwegxala lakho. Musa ukugqithisa.

2. Ujikelezo lwangaphandle olulele ecaleni

1. Lala ecaleni kwicala elijongene nengalo eyenzakeleyo.
2. Gobela ingqiniba yengalo yakho eyenzakeleyo iye kuma-90 degrees uze uphumle ingqiniba kwicala lakho. Ingalo yakho yangaphambili kufuneka iphumle kwisisu sakho.
3. Bamba i-dumbbell ekhanyayo kwicala elonzakeleyo kwaye, ugcine ingqiniba yakho ecaleni kwakho, inyuse kancinci i-dumbbell isiya eluphahleni. Yeka ukujikeleza ingalo yakho ukuba uziva unoxinzelelo.
4. Bamba i-dumbbell phezulu imizuzwana embalwa ngaphambi kokuba ubuyele kwindawo yokuqala ngengalo yakho phantsi.
5. Phinda iiseti ezi-3 ukuya kwezi-3 amaxesha ngamaxesha. Yandisa ukuphindaphinda ukuya kuma-20 xa iseti ye-10 iba lula.

3. Imiqolo ephezulu ukuya ezantsi

1. Qhoboshela ibhendi yokumelana nento eyomeleleyo okanye ngaphezulu kokuphakama kwamagxa. Qiniseka ukuba ikhuselekile ukuze ingalahleki xa uyitsale.
2. Yehla ngedolo elinye ukuze idolo elijongene nengalo yakho eyenzakeleyo liphakanyiswe. Umzimba wakho kunye nedolo elisezantsi kufuneka lilungelelaniswe. Phumla esinye isandla edolweni eliphakanyisiweyo.
3. Ukubamba ibhanti ngokukhuselekileyo ngengalo yakho eyoluliweyo, tsala ingqiniba yakho emzimbeni wakho. Gcina umqolo wakho uthe tye kwaye ucofe amagxalaba kunye kunye ezantsi njengoko utsala. Umzimba wakho akufuneki ushukume okanye ujike ngengalo yakho.
4. Buyela ukuqala kwaye uphinde iiseti ezi-3 zika-10.

4. Ukuguqula impukane

1. Yima iinyawo zakho ububanzi ububanzi egxeni uze uguqe amadolo kancinci. Gcina umqolo wakho uthe tye kwaye ugobe phambili kancinci esinqeni.
2. Ngobunzima bokukhanya kwisandla ngasinye, yandisa iingalo zakho kwaye uziphakamise kude nomzimba wakho. Sukutshixa ingqiniba yakho. Cinezela amagxa wakho egxeni xa usenza njalo. Musa ukuphakamisa iingalo zakho ngaphezu kwamagxa.
3. Buyela ukuqala kwaye uphinde iiseti ezi-3 zika-10.

5. Ukucheba ingca

1. Yima ngeenyawo zakho ububanzi bamagxa. Beka isiphelo sebhendi yokuxhathisa phantsi kwenyawo ejongene nengalo yakho eyenzakeleyo. Bamba elinye icala ngengalo eyenzakeleyo, ukuze ibhanti ihambe ngokungafaniyo emzimbeni wakho.
2. Ukugcina esinye isandla esinqeni sakho kwaye ungatshixanga amadolo, goba kancinci esinqeni ukuze isandla esibambe ibhanti sihambelane nedolo elichaseneyo.
3. Njengokuba uqala umatshini wokucheba ingca ngokuhamba kancinci, tye nkqo ngelixa utsala ingqiniba yakho emzimbeni uye kwiimbambo zakho zangaphandle. Gcina amahlombe akho ekhululekile kwaye ucofe amagxa egxalaba kunye njengoko umi.
4. Phinda iiseti ezi-3 zika-10.

Nini ukubona ugqirha

Ngelixa le mithambo inokunceda ekwakheni amandla emva kokonzakala okuncinci, ukonzakala okukhulu okanye okuphindayo kufuna ingqwalaselo ethe kratya. Dibana nogqirha ukuba unamava:

• iintlungu okanye iintlungu ezinzulu
• ukudumba
• ubunzima bokuphakamisa ingalo yakho
• ubunzima bokulala engalweni yakho ngaphezulu kweentsuku ezimbalwa emva kokonzakala

Ezi ziimpawu zokulimala kakhulu.