Ukuqonda uLuhlu lwamaGaqa aShukumayo aqhelekileyo

Umxholo

• Yintoni eyakha igxalaba lakho?
• Luluphi uhlobo oluqhelekileyo lwamahlombe esindululo?
• Ukujikeleza kwamagxa
• Ukwandiswa kwamagxa
• Ukuxhwilwa kwamagxa
• Ukunyuswa kwamagxa
• Ujikelezo oluphakathi
• Ujikelezo lwamva
• Iimeko eziqhelekileyo ezichaphazela uluhlu lokuhamba
• Ukuthatha

Yintoni eyakha igxalaba lakho?

Umdibaniso wamagxa akho yinkqubo entsonkothileyo eyenziwe ngamalungu amahlanu kunye namathambo amathathu:

• i-clavicle, okanye ithambo lekhola
• scapula, igxalaba lakho
• ihumerus, elithambo elide kwingalo yakho ephezulu

Le nkqubo yokudibanisa kunye namathambo ivumela igxalaba lakho ukuba lihambe kumacala ahlukeneyo. Intshukumo nganye inoluhlu olwahlukileyo lokuhamba. Ukukwazi kwamagxa akho ukuhamba kuluhlu oluqhelekileyo kuxhomekeke kwimpilo yakho:

• izihlunu
• iigaments
• amathambo
• amalungu omntu ngamnye

Luluphi uhlobo oluqhelekileyo lwamahlombe esindululo?

Amagxa akho anakho ukuhambisa ngaphezulu kwamalungu amaninzi. Uluhlu lwakho lwegxalaba lokuhamba, ngokusisiseko, kukude kangakanani onokuhambisa igxalaba ngalinye kumacala ahlukeneyo ngaphandle kwentlungu edibeneyo okanye enye imiba.

Ukujikeleza kwamagxa

I-Flexion yintshukumo eyanciphisa i-angle phakathi kwamacandelo amabini okudibanisa. Ukuba ubambe iingalo zakho ngokuthe tye kunye neentende kumacala akho kwaye uphakamise iingalo zakho phambi komzimba wakho ukuze ukhombe izandla zakho kwinto ephambi kwakho, uqhelisela ukuhamba.

Uluhlu oluqhelekileyo lokuhamba kwamagxa ngamagxa angama-180. Oku kubandakanya ukuhambisa iingalo zakho ezintendeni ukubhekisa kwicala lomzimba wakho ukuya kwinqanaba eliphezulu apho unokuphakamisa iingalo zakho phezu kwentloko yakho.

Ukwandiswa kwamagxa

Ulwandiso yintshukumo eyonyusa i-engile phakathi kwamacandelo amabini edityanisiweyo. Ukuba ufikelela kwizandla zakho ngasemva kwakho - cinga ngokufaka into epokothweni yakho yangasemva - uqhelisela ulwandiso.

Uluhlu oluqhelekileyo lokunyuswa kwamagxa ukuya kwinqanaba eliphezulu unokuphakamisa ingalo yakho ngasemva kwakho-ukuqala ngeentende zakho ecaleni komzimba wakho-kuphakathi kwama-45 nama-60 degrees.

Ukuxhwilwa kwamagxa

Ukuxhwilwa kwenzeka xa ushukumisa ingalo kude kumbindi womzimba wakho. Xa uphakamisa ingalo yakho ivela kumacala omzimba wakho, kukuxhwilwa kwegxalaba lakho.

Uluhlu oluqhelekileyo lokuthimba, ukuqala ngeentende zezandla zakho emacaleni akho, lijikeleze iidigri ezili-150 kwigxalaba elisempilweni. Oku kubeka izandla zakho ngaphezu kwentloko yakho neengalo zakho ngqo.

Ukunyuswa kwamagxa

Ukuhluthwa kwamagxa kwenzeka xa ususa iingalo zakho kumbindi womzimba. Ukuba uyazigona, amagxa akho ayenyuka.

Uluhlu oluqhelekileyo lokuhamba kwamagxa okunyuswa ngama-30 ukuya kuma-50 degrees ngokuxhomekeke kubhetyebhetye kunye nokwakheka komzimba. Ukuba isifuba sakho okanye ii-biceps zi-muscular ngokukodwa, kunokuba nzima ukuhambisa iingalo zakho ngaphakathi.

Ujikelezo oluphakathi

Ngeengalo zakho emacaleni akho, jika iintende zakho ziye emzimbeni wakho kwaye ugobe iingqiniba zakho ngama-90 degrees ukuze izandla zakho zikhombe phambi kwakho. Gcina iingqiniba zakho emzimbeni wakho kwaye uhambise iingalo zakho phambili emzimbeni wakho.

Khawufane ucinge ukuba umzimba wakho yikhabhathi, iingalo zakho ziyiminyango yekhabhinethi kwaye uzivalela iingcango. Olu lujikelezo oluphakathi -kwabizwa ngokuba kukujikeleza kwangaphakathi- kwaye uluhlu oluqhelekileyo lokuhamba kwegxalaba elisempilweni ngama-70 ukuya kuma-90 degrees.

Ujikelezo lwamva

Ngeengalo zakho emacaleni akho, iintende zijongile emzimbeni wakho, goba iingalo zakho ngama-90 degrees. Ukugcina iingqiniba zakho emzimbeni wakho ujija iingalo zakho kude nomzimba wakho. Olu lujikelezo olusemva kwexesha- lukwabizwa ngokuba kukujikeleza kwangaphandle- kunye noluhlu oluqhelekileyo lokuhamba kwegxalaba elisempilweni ngama-90 degrees.

Iimeko eziqhelekileyo ezichaphazela uluhlu lokuhamba

Igxalaba lakho lenziwe ngamacandelo ahlukeneyo ahambayo. Ibhola yengalo yakho ephezulu ingena kwisiseko segxalaba lakho. Ibanjelwe apho izihlunu, imisipha, kunye nemisipha. Umcimbi kwelinye lala macandelo unokuchaphazela uluhlu lwakho lokuhamba.

Imiba eqhelekileyo ibandakanya:

• tendinitis
• bursitis
• ingxubevange
• ukwaphuka
• isifo samathambo
• ukujija
• iintlobo

Ugqirha wakho uya kuchonga umba onokubakho ngothotho lweemvavanyo, ezinokuthi zibandakanye:

• uvavanyo lomzimba
• X-reyi
• Ultrasound
• IMRI
• Ukuskena i-CT

Ukuba ukhathazekile malunga nokuhamba kwegxalaba lakho, kuya kufuneka uchaze umcimbi kugqirha wakho.

Ukuthatha

Uluhlu oluqhelekileyo lokuhamba kwegxalaba lakho luxhomekeke kubhetyebhetye bakho kunye nempilo yonke yegxalaba lakho.

Ukuba unenkxalabo malunga nokujikeleza okanye uluhlu lokunyakaza kwegxalaba lakho okanye uziva iintlungu ngexesha lokuhamba okuqhelekileyo, kuya kufuneka ubonane nogqirha wakho. Banokukunceda ufumane isicwangciso sonyango okanye bakuncomele kugqirha wamazinyo.