Ingqiniba yeTennis

Umxholo

• Yintoni ebangela ingqiniba yentenetya?
• Zithini iimpawu zengqiniba yentenetya?
• Ichongwa njani ingqiniba yentenetya?
• Iphathwa njani ingqiniba yentenetya?
• Ungenelelo ngoncedo
• Ingathintelwa njani ingqiniba yentenetya?

Yintoni ingqiniba yentenetya?

I-Tennis elbow, okanye i-epicondylitis esecaleni, kukudumba okubuhlungu kwendibaniselwano engqinibeni ebangelwa luxinzelelo oluphindaphindwayo (ukusebenzisa gwenxa). Intlungu ibekwe ngaphandle (kwicala elisecaleni) lengqiniba, kodwa inokuqaqamba ezantsi ngasemva kwengalo yakho. Uya kuyiva intlungu xa usolula okanye uyolula ngokupheleleyo ingalo yakho.

Yintoni ebangela ingqiniba yentenetya?

Ithenda yinxalenye yemisipha enamathela kwithambo. Iithoni zangaphambili ziqhoboshela imisipha yengalo kwithambo langaphandle lengqiniba. Ingqiniba yeTennis ihlala isenzeka xa umsipha othile kwingalo yangaphambili - eyoluliweyo ye-carpi radialis brevis (ECRB) yemisipha-yonakele. I-ECRB iyanceda ukuphakamisa (ukwandisa) isihlahla.

Uxinzelelo oluphindaphindiweyo luyenza buthathaka imisipha ye-ECRB, ibangele iinyembezi ezincinci kakhulu kwi-tendon yemisipha kwindawo apho ibambelela ngaphandle kwengqiniba. Ezi nyembezi zikhokelela kukudumba kunye nentlungu.

Ingqiniba yeTennis inokubangela nawuphi na umsebenzi obandakanya ukujijwa okuphindaphindayo kwesihlahla. Le misebenzi inokubandakanya:

• intenetya neminye imidlalo yeRacquet
• ukuqubha
• igalufa
• Ukuvula isitshixo
• Rhoqo usebenzisa iscrewdriver, isando, okanye ikhompyuter

Zithini iimpawu zengqiniba yentenetya?

Unokufumana ezinye zeempawu ezilandelayo ukuba unayo ingqiniba yentenetya:

• Ubuhlungu bengqiniba obunobulali ekuqaleni kodwa ngokuthe ngcembe buba mandundu
• iintlungu ezivela ngaphandle kwengqiniba ziye ezantsi kwingalo nasesihlahleni
• ukubamba buthathaka
• ukwanda kwentlungu xa uxhawula okanye ucudisa into
• iintlungu xa uphakamisa into, usebenzisa izixhobo, okanye uvula iingqayi

Ichongwa njani ingqiniba yentenetya?

Ingqiniba yeTennis ihlala ichongwa ngexesha lovavanyo lomzimba. Ugqirha wakho uya kukubuza malunga nomsebenzi wakho, nokuba udlala nayiphi na imidlalo, kwaye zavela njani iimpawu zakho. Baya kuthi emva koko benze iimvavanyo ezilula ukunceda ukufumanisa isifo. Ugqirha wakho unokufaka uxinzelelo kwindawo apho ithenda inamathela kwithambo ukujonga iintlungu. Xa ingqiniba ithe nkqo kwaye isihlahla sijijekile (sigobile kwicala lesundu), uya kuziva iintlungu ecaleni kwangaphandle kwengqiniba njengoko usolula (ulungisa) isihlahla.

Ugqirha wakho unokuyalela iimvavanyo zokucinga, ezinje nge-X-ray okanye nge-MRI scan, ukulawula ezinye iingxaki ezinokubangela iintlungu zengalo. Oku kubandakanya isifo samathambo engqinibeni. Ezi mvavanyo zihlala zingafuneki ukwenza isifo.

Iphathwa njani ingqiniba yentenetya?

Ungenelelo ngoncedo

Malunga nama-80 ukuya kuma-95 eepesenti amatyala engqiniba yetennis anokunyangwa ngempumelelo ngaphandle kotyando. Ugqirha wakho uya kuqala anike unyango olunye okanye nangaphezulu:

• Ukuphumla: Inyathelo lokuqala ekuphumeni kwakho kukuphumla ingalo yakho iiveki ezininzi. Ugqirha wakho unokukunika isihlangu se-brace sokuncedisa ekunciphiseni izihlunu ezichaphazelekayo.
• Umkhenkce: Iipakethe ze-Ice ezibekwe phezu kwengqiniba zinokunceda ukunciphisa ukudumba kunye nokunciphisa iintlungu.
• Amayeza anti-ukudumba nonsteroidal: Amayeza angaphaya kwamayeza, anje nge-aspirin kunye ne-ibuprofen, anokunceda ukunciphisa iintlungu kunye nokudumba.
• Ulungiso lwenyama: Umgqirha wezonyango uya kusebenzisa iindlela ezahlukeneyo zokuzilolonga ukomeleza izihlunu zengalo yakho kunye nokukhuthaza ukuphilisa. Oku kunokubandakanya ukuzilolonga kwengalo, ukuthambeka komkhenkce, kunye neendlela zokuvuselela izihlunu.
• Unyango lwe-Ultrasound: Unyango lwe-ultrasound, iprojekti ye-ultrasound ibekwe ngaphezulu kweyona ndawo ibuhlungu engalweni yakho. Iprojekhthi ikhupha amaza esandi esiphakamileyo kwizicwili ixesha elimiselweyo. Olu hlobo lonyango lunokunceda ukunciphisa ukudumba nokukhawulezisa ukubuyela kwimeko yesiqhelo.
• Inaliti zeSteroid: Ugqirha wakho unokuthatha isigqibo sokujoba iyeza le-corticosteroid ngokuthe ngqo kwimisipha echaphazelekayo okanye apho ithenda inamathela kwithambo engqinibeni. Oku kunokunceda ukunciphisa ukudumba.
• Unyango lomothuko: Olu lonyango lokwenza uvavanyo oluhambisa amaza esandi engqinibeni ukukhuthaza inkqubo yokunyanga komzimba. Ugqirha wakho unakho okanye anganikezeli ngonyango.
• Inaliti etyebileyo eplatelet: Olu lonyango olunokubonakala luthembisa kwaye lusetyenziswa ngoogqirha abathile. Nangona kunjalo, ihlala ingagutyungelwanga ziinkampani zeinshurensi ngoku.

Ingathintelwa njani ingqiniba yentenetya?

Zininzi iindlela zokunceda ukuthintela ingqiniba yentenetya, kubandakanya:

• Ukuqinisekisa ukuba usebenzisa izixhobo ezifanelekileyo kunye nobuchule obufanelekileyo kumdlalo ngamnye okanye umsebenzi
• ukwenza imithambo egcina amandla kunye nokuguquguquka kwengalo yangaphambili
• Ukukhuphela ingqiniba yakho emva kokusebenza ngamandla komzimba
• uphumle ingqiniba yakho ukuba kubuhlungu ukugoba okanye ukolula ingalo yakho

Ukuba uthatha la manyathelo kwaye uphephe ukubeka uxinzelelo kwiimisipha zengqiniba yakho, ungawehlisa amathuba akho okufumana ingqiniba yentenetya okanye uthintele ukuba ingabuyi.