Ukunyanzelwa kwamagxa

Umxholo

• Ziintoni iimpawu?
• Ibangelwa yintoni?
• Ngubani osemngciphekweni wokuba nayo?
• Kufunyaniswa njani?
• Inyangwa njani?
• Unonophelo lwasekhaya
• Ulungiso lwenyama
• Amayeza
• Ugqirha
• Ixesha lokufumana kwakhona
• Zilolonge ukwenza kunye nokungamele ukwenze
• Ukuphila ngokunyanzelwa egxalabeni

Yintoni ukunyanzeliswa kwamagxa?

Ukunyanzelwa kwamagxa kungunobangela oqhelekileyo weentlungu zamagxa. Kukwaziwa njenge-impingement syndrome okanye igxalaba lokuqubha, kuba kuqhelekile kubantu abadadayo. Kuqhelekile nakwabanye iimbaleki abasebenzisa amagxa abo kakhulu, njengebhola ye-baseball okanye ye-softball.

Ikhofu yakho yokujikeleza liqela lezihlunu kunye neetoni ezincamathisela ithambo lengalo yakho egxalabeni. Bayakunceda uphakamise kwaye ujikeleze ingalo yakho. Ikhofu ejikelezayo ihleli phantsi komphezulu wegxalaba, ekuthiwa yi-acromion. Ukuba unesithsaba egxalabeni, ikhafu yakho ejikelezayo iyabamba okanye ityikitye i-acromion. Xa uphakamisa ingalo yakho, isithuba (i-bursa) phakathi kwekhafu yerotator kunye ne-acromion iyancipha, eyonyusa uxinzelelo. Uxinzelelo olonyukayo lucaphukisa ikhafu yerotator, ekhokelela ekunyanzelweni.

Ziintoni iimpawu?

Olona phawu luphambili lokunyanzelwa kwegxalaba ziintlungu ngequbuliso egxalabeni lakho xa uphakamisa ingalo yakho ngaphezulu okanye ngasemva. Ezinye iimpawu zibandakanya:

• zincinci kodwa iintlungu ezingapheliyo engalweni yakho
• iintlungu ezisuka ngaphambili egxalabeni lakho ziye kwicala lengalo yakho
• iintlungu eziba mandundu ebusuku
• igxalaba okanye ingalo buthathaka

Ibangelwa yintoni?

Uninzi lweemeko zokuthintelwa kwegxalaba zibangelwa kukusetyenziswa gwenxa. Ukusetyenziswa okuphindaphindiweyo kwegxala kungenza ukuba imisipha egxalabeni lakho idumbe, ibakhokelele ekubeni "babambe" kwithambo lakho elingaphezulu lamagxa. Ngamanye amaxesha, akukho sizathu saziwayo.

Ngubani osemngciphekweni wokuba nayo?

Ukudlala imidlalo efuna ukusebenzisa amagxa akho ngaphezulu okanye ukunyakaza okunyanzelekileyo ngowona mngcipheko mkhulu ekuphuhliseni ukunyanzeliswa kwegxalaba. Imisebenzi eqhelekileyo enokubangela oku kubandakanya:

• ukuqubha
• intenetya
• baseball

Imisebenzi efuna ukuphakanyiswa okunzima okanye intshukumo yengalo nayo inyusa umngcipheko. Oku kubandakanya:

• umsebenzi wokwakha
• iibhokisi ezihambayo
• ukupeyinta

Bobabini ubudala kunye nokwenzakala kwangaphambili kwamagxa, njengokususwa, ikwayimingcipheko yokunyanzelwa kwamagxa. Abanye abantu banesicatshulwa esime ngokungaqhelekanga esonyusa umngcipheko.

Kufunyaniswa njani?

Ugqirha wakho unokuqala ngokukubuza imibuzo malunga nokwenzakala kwangaphambili kunye nokuzilolonga kwakho. Emva koko, banokukucela ukuba wenze uthotho lwezindululo usebenzisa igxalaba lakho ngelixa bejonga nayiphi na intshukumo engaqhelekanga. Oku kuya kunceda ugqirha wakho akhuphe ezinye iimeko, ezinje nge-pinched nerve.

Ngamanye amaxesha, unokufuna i-X-ray ukulawula isifo samathambo okanye ukujonga utshintsho lwethambo, njenge-spur, enokuthi ikhokelele ekufakweni.

Ukuba ugqirha wakho ucinga ukuba unobungozi obukhulu be-rotator cuff okanye abanakukuchonga, banokusebenzisa i-MRI scan ukuze bajonge kakuhle egxalabeni lakho.

Inyangwa njani?

Zininzi iindidi zonyango ezikhoyo zokubethelelwa egxalabeni, kuxhomekeke ekubeni linzima kangakanani ityala lakho.

Unonophelo lwasekhaya

Ukuphumla kubaluleke kakhulu xa kufikwa kunyango lokunyanzelwa kwamagxa. Gwema umthambo onzima okanye nayiphi na intshukumo eyenza ukuba iintlungu zibe mandundu. Oku kubaluleke ngakumbi xa ungumdlali

Ngelixa kungcono ukuba ungashukumisi igxalaba lakho kakhulu, kuphephe ukusebenzisa isilingi ukukhupha ingalo yakho ngokupheleleyo. Oku kunokukhokelela kubuthathaka ngakumbi kunye nokuqina egxalabeni lakho.

Zama ukubeka ipakethe yomkhenkce egxalabeni lakho kangangemizuzu eli-10 ukuya kweli-15 ngexesha, amaxesha ambalwa ngemini, ukunciphisa iintlungu nakuphi na ukudumba onokuba nako.

Ulungiso lwenyama

Ukunyanzelwa kwamagxa kuhlala kuphendula kakuhle kunyango lomzimba, olusebenzisa imithambo emincinci yokwakha amandla kunye noluhlu lwentshukumo. Ugqirha wakho angakuthumela kunyangi ojolise ekulimaleni kwamagxa.

Iiseshoni zakho zonyango ziya kugxila kwiimisipha egxalabeni, engalweni nasesifubeni, ezinokukunceda ukuphucula ukusebenza kwekhafu yakho yokujikeleza. Ukuba ungumdlali okanye usebenza kwintsimi efuna ukusetyenziswa rhoqo kwegxala lakho, umgqirha wakho wenyama unokukufundisa iindlela ezifanelekileyo zokunciphisa ithuba lokuphindaphinda.

Banokukunika imithambo onokuyenza ekhaya, enokukunceda uchache ngokukhawuleza. Qinisekisa ukuba awugqithisi.

Amayeza

Ukuthatha iziyobisi ezichasayo ezingasebenziyo, ezinje nge-ibuprofen (Advil, Motrin), kunokunceda ukunciphisa ukudumba kunye nentlungu. Ukuba la mayeza, kunye nomkhenkce kunye nokuphumla, awuyinciphisi intlungu yakho, ugqirha wakho unokumisela inaliti ye-steroid ukunciphisa ukudumba kunye nentlungu.

Ugqirha

Ukuba olunye unyango alubonakali lusebenza, unokufuna utyando ukuze wandise indawo ejikeleze ikhofu yakho yokujikeleza. Oku kuyivumela ukuba ihambe ngokukhululekileyo ngaphandle kokubamba okanye ukukhuhla kwithambo lakho. Oku kunokuhlala kwenziwa ngotyando oluncinci lwe-arthroscopic, nangona iimeko ezinobuzaza zingadinga utyando oluvulekileyo lwendabuko. Uphononongo lwamva nje luye lwabuza isibonelelo sokususa ithambo ngenxa yokufakwa nje.

Kwiimeko ezinqabileyo, eziqhubela phambili zokufakwa egxalabeni, ikhafu yakho yokujikeleza inokukrazula. Ukuba oku kuyenzeka, uyakufuna utyando ukulungisa iinyembezi.

Ukulandela naluphi na uhlobo lotyando lwamagxa, unokufuna ukunxiba ngokufutshane isilingi. Ugqirha wamathambo uza kugqiba xa unokuyisusa isilingi.

Ixesha lokufumana kwakhona

Ukunyanzelwa kwamagxa kuhlala kuthatha iinyanga ezintathu ukuya kwezintandathu ukuphilisa ngokupheleleyo. Iimeko ezibi kakhulu zinokuthatha unyaka ukuya kunyanga. Nangona kunjalo, ungaqala ukubuyela kwimisebenzi yakho yesiqhelo kwiiveki ezimbini ukuya kwezine. Qiniseka nje ukuba uhlala ungena nogqirha wakho ukuze uqiniseke ukuba awugqithisi. Oku kunokunyusa ixesha lakho lokubuyisela okanye kukhokelele kolunye ukonzakala.

Zilolonge ukwenza kunye nokungamele ukwenze

Ngexesha lokuchacha kwakho egxalabeni, kuya kufuneka uphephe nayiphi na into ebandakanya ukuphosa, ngakumbi iingalo zakho eziviweyo, ezinje ngetennis, ibaseball kunye nesoftball. Kuya kufuneka unqande iintlobo ezithile zokunyusa ubunzima, ezinje ngoxinzelelo oluphezulu okanye ukuhla. Ukuba uyadada, kuya kufuneka uthathe ikhefu kuqeqesho ukuze uvumele inkqubo yokubuyisela kwimeko yesiqhelo ukuba iqhubeke.

Ngelixa kubalulekile ukuphumla igxalaba lakho, unokwenza umthambo wokukhanya ukomeleza ikhofu yakho yokujikeleza kwaye wolule izihlunu engalweni, egxalabeni nasesifubeni.

Zama le mithambo:

• Yima ngeengalo zakho emacaleni akho kunye neentende zakho zijonge phambili. Cinezela igxalaba lakho kunye kwaye ubambe imizuzwana emihlanu ukuya kwelishumi. Phinda amaxesha ambalwa.
• Yolula ingalo yakho ngqo phambi kwakho kwaye uyiqhubele phambili usebenzisa igxalaba lakho kuphela. Emva koko susa igxalaba lakho umva kangangoko unakho ngaphandle kokuhambisa intamo okanye umva, okanye ukugoba ingalo.
• Thetha kwicala lakho elingachaphazelekanga kwaye ugobe ingalo yakho ephezulu kwi-90-degree angle. Gcina ingqiniba yakho esinqeni uze ujikeleze ingalo yakho esezantsi usiya eluphahleni. Phinda amaxesha ama-10 ukuya kuma-20.
• Yima emnyango, ubambe icala lesakhelo ngengalo yakho kancinane ngaphantsi kobude begxalaba. Susa umzimba wakho ongasentla kuloo ngalo de ube uziva wolule kancinci, kwaye ubambe.

Ukuba nayiphi na le mithambo ibangela iintlungu, yeka ukuyenza okanye uzame ukuyibamba ixesha elifutshane.

Ukuphila ngokunyanzelwa egxalabeni

Ngelixa ukunyanzelwa kwamagxa kunokuba buhlungu kwaye kuchaphazele imisebenzi yakho yemihla ngemihla, uninzi lwabantu lubuyela kwimeko yesiqhelo ngokupheleleyo kwiinyanga nje ezimbalwa. Kwiimeko ezininzi, uyakufuna ukuphumla kunye nonyango lomzimba. Ukuba ezo aziboneleli ngoncedo, unokufuna utyando, olunokongeza iinyanga ezimbalwa kwixesha lakho lokufumana kwakhona.