Ukuchonga njani, ukunyanga njani, kunye nokuthintela ukuqaqamba okungapheliyo

Umxholo

• Ichongwa njani intlungu yokuqaqamba?
• Emva koko uvavanyo lokuphakama koxinzelelo
• Uvavanyo lwexinzelelo lweCarpal tunnel
• Yintoni ebangela ukuba ubuqaqawuli obuqaqambile nokudumba?
• Ungayinyanga njani emva koko intlungu yokuqaqamba
• Unyango lwezamayeza
• Unyango lwasekhaya
• Ungayithintela njani intlungu yangoku
• Ngubani osemngciphekweni wentlungu yokuqaqamba kwangoko?
• Yise kude

Ukuphakama kwakho kwangoko yindawo ethambileyo yenyama emazantsi wesithupha sakho. Izihlunu ezine ezifumaneka apha zenza ukuba ubhontsi wakho uchasane. Oko kukuthi, bavumela ubhontsi wakho ubambe kwaye ubambe izinto ezincinci njengepensile, inaliti yokuthunga, okanye icephe. Ubhontsi ophikisayo ukwavumela ukuba uthumele umyalezo kwifowuni yakho, ubambe kwaye ujije idonco, kwaye uphathe iibhegi ezinzima.

Usebenzisa ubhontsi wakho ukwenza imisebenzi yakho yemihla ngemihla. Ixesha elingaphezulu, ezi ntshukumo ziphindaphindwayo zinokuxinzelela izihlunu ezilawula ubhontsi wakho, zibangele ukudumba kunye nentlungu.

Qhubeka ufunda ukuze ufunde ukuba emva koko iintlungu zokuqaqamba zichongwa njani, ziphathwa njani, kwaye zinokuthintelwa njani.

Ichongwa njani intlungu yokuqaqamba?

Ukuvavanya intlungu ephezulu, ugqirha wakho uya kukubuza:

• xa iqala
• lento ubuyenza xa iqala
• indawo yeentlungu zakho kwaye ukuba isasazeka kwenye indawo
• ukuba kukho nantoni na eyenza ibe ngcono okanye ibe mbi ngakumbi, ngakumbi intshukumo ethile
• ukuba ubukhe wanayo ngaphambili
• umsebenzi wakho
• imisebenzi yakho kunye nezinto ozithandayo

Ugqirha wakho uya kuthi emva koko ahlolisise isandla sakho, ejolise kwindawo yeentlungu. Banokuzama ukuvelisa iintlungu ngokuhambisa ubhontsi okanye isihlahla.

Emva koko uvavanyo lokuphakama koxinzelelo

Kolu vavanyo, ugqirha wakho unokutyhala kwindawo yakho ephezulu kunye nobhontsi wabo ukuze abone indawo ebuhlungu.

Uvavanyo lwexinzelelo lweCarpal tunnel

Uvavanyo lwe-carpal tunnel test, apho ugqirha atyhiliza kwitonela lakho le-carpal, luvavanyo oluqhelekileyo. Ugqirha wakho uya kwenza olu vavanyo ukuba ukrokrela ukuba iintlungu zakho zinxulumene okanye zibangela i-carpal tunnel syndrome.

Yintoni ebangela ukuba ubuqaqawuli obuqaqambile nokudumba?

Rhoqo, iintlungu zokuqaqamba okwenzeka emva koko zibangelwe kukukhula kwesifo esivela ekuphindaphindeni kwesithupha. Intlungu ibekwe kwindawo yakho ephezulu kuba izihlunu ezihambisa ubhontsi zilapho.

Esinye sezona zizathu zixhaphakileyo kodwa ezinokuthinteleka ngokulula ngenxa yokuqaqanjelwa sisifo gwenxa kukuthumela imiyalezo ngesithupha rhoqo.

Imisipha ekuphakameni kwakho emva koko inxibelelene nomtya obaleka ngaphakathi kwesihlahla sakho kwitonela lakho le-carpal. Xa le ligament ivutha okanye kukho ukudumba kwezicubu kwi-carpal tunnel, inciphisa i-carpal tunnel, icinezele yonke into ekuyo, kubandakanya ne-median nerve. I-nerve median ebaleka kule tonela ibangela izihlunu kubukhulu bakho bangaphambili. Xa umthambo uxinekile, unokubangela iintlungu zokuqaqamba kwangoko.

Isebenza ngenye indlela, nayo. Ukusetyenziswa gwenxa kwesifo esikwimisipha yakho yangasemva kunokuba negalelo kwi-carpal tunnel syndrome kwisandla sakho. Isifo seCarpal tunnel syndrome sinokubangela iintlungu kukuphakama kwakho kwangoko.

Ukulimala kwezemidlalo, ngakumbi kwi-baseball, kunokubangela iintlungu zokuqaqamba kwangoko. Ngokwesiqhelo, kuyenzeka xa ubamba ibhola ehamba ngokukhawuleza ngezandla zakho okanye uwa kubude bakho obuphambili emva kokuba wolule ibhola.

Ungayinyanga njani emva koko intlungu yokuqaqamba

Ukuba unokuwumisa umsebenzi obangela ukudumba kunye neentlungu, zihlala ziba ngcono. Rhoqo oku akwenzeki kuba ngumsebenzi womsebenzi. Ukuba kungenxa yokuzonwabisa okanye imidlalo, ungangafuni ukuyiyeka.

Unyango kunye namayeza ekhaya anokunceda nokuba awuyiyeki ngokupheleleyo into ekhubekisayo. Ngokwesiqhelo ukudityaniswa kwezi zigaba zombini kusebenza kakuhle.

Unyango lwezamayeza

Ukuqhekeka kobhontsi kuqhele ukusetyenziswa ukunyanga iintlungu zokuqaqamba kwangoko. Ikhupha isithupha sakho, ngoko ke izihlunu azinakusetyenziswa gwenxa. Oku kunceda ekupheliseni iintlungu kwaye kunika izihlunu zakho ixesha lokuphola.

Usenokungabinakho ukunxiba ubuqhophololo ngalo lonke ixesha ukuba iphazamisana nokwenza kwakho umsebenzi, kodwa kuya kufuneka uyinxibe nanini na kunokwenzeka.

Ezinye iindlela zonyango zibandakanya:

• ukukhupha isithupha sakho kunye ne-kinesiology tape
• iziyobisi ezichasayo, ezinjenge-ibuprofen kunye ne-naproxen
• inaliti steroid
• ukwenza i-acupuncture, i-acupressure, okanye i-needling eyomileyo

Unyango lwasekhaya

Izinto onokuzenza wedwa ekhaya zibandakanya:

• umkhenkce ummandla kangangemizuzu eli-10, amaxesha amathathu ukuya kwayi-4 ngosuku
• sebenzisa unyango olubandayo kwiintlungu zamva nje
• sebenzisa unyango olushushu lwentlungu engapheliyo
• thambisa indawo
• yenza ubhontsi kunye nokuzolula izandla

Ungayithintela njani intlungu yangoku

Eyona ndlela yokuthintela iintlungu zakwangoko ukuba zingenzeki okanye ziphinde zenzeke kukuthintela imisebenzi ebandakanya ukuphindaphinda isithupha.

Ngamanye amaxesha awunakuyimisa le misebenzi kuba iyimfuneko emsebenzini okanye ufuna ukuqhubeka nomsebenzi obangela oko. Kule meko, kuya kufuneka uthathe ikhefu rhoqo ukuphumla izihlunu ezilawula ubhontsi.

Unokufumana ezinye iindlela zokwenza umsebenzi ongabandakanyi ukusebenzisa kakubi ubhontsi wakho.

Ukolula ubhontsi wakho kunye nezihlunu zesandla kunokunceda ekuthinteleni izihlunu ekubeni ziqine. Nazi ezinye iindlela ezilungileyo zokuqaqamba kwakho kwangoko:

• Ngobunono tyhala ubhontsi wakho ubuyele engalweni yakho ngelixa usasaza iminwe yakho.
• Cofa intende yesandla sakho ujonge kumhlaba othe tyaba ngelixa ugcina ubhontsi wakho kunye nomnwe wesalathiso ubanzi kangangoko unako.
• Beka isandla sakho kumphezulu othe tyaba ngentende yesandla sakho kwaye uncike ngobunono ekuphakameni kwakho ngasemva ngengqiniba, uyijikeleze kuloo ndawo.

Ngubani osemngciphekweni wentlungu yokuqaqamba kwangoko?

Imisebenzi emininzi, imisebenzi yezemidlalo, kunye nezinto ezithandwayo zonyusa umngcipheko weentlungu kunye nokudumba kubukhulu bakho bangaphambili. Ezimbalwa zezi zezi:

• imisebenzi esebenzisa iikhompyuter okanye izixhobo zezandla rhoqo
• unyango lokuthambisa
• ihoki
• baseball
• igalufa
• ukupheka
• ubugcisa
• umculo
• ukuthunga nokunitha
• ukubhala

Yise kude

Ukuqaqamba kwentliziyo emva koko kuhlala kubangelwa kukusetyenziswa gwenxa kwesifo esiveliswa kukuphindaphindeka kwesithupha. Ihlala iphucuka ngokudibanisa unyango kunye namayeza ekhaya.

Ngamanye amaxesha ungayithintela intlungu ephezulu ngokuthintela imisebenzi efuna ukuphindaphinda isithupha. Xa oko kungenakwenzeka, ukuthatha ikhefu rhoqo ngexesha lomsebenzi kunye nokwenza ulwabiwo kunokuba luncedo.