Yintoni iTunnel yeCarpal, kwaye ngaba ukusebenzela kwakho kunetyala?

Umxholo

• Yintoni iCarpal Tunnel Syndrome?
• Yintoni ebangela iCarpal Tunnel?
• Ngaba ukuSebenza kungunobangela weCarpal Tunnel?
• Uvavanywa njani kwiCarpal Tunnel
• Indlela yokuNyanga iCarpal Tunnel Syndrome
• Uphengululo lwe

I-Overhead squats ngowona msebenzi unzima EVER. Njengomqeqeshi weCrossFit kunye nokuzivocavoca ngokuzimisela, le yinduli endizimisele ukufela kuyo. Ngenye imini, emva kweeseti ezithile ezinzima kakhulu, nezandla zam zazibuhlungu. Xa ndithethile oku kumqeqeshi wam, wathi izihlahla zam zethenda zingabonakalisa umba omkhulu. Cue: Ukuncwina kuvakale ngebhokisi.

Ewe kunjalo, ndakhawuleza ndaya ekhaya ndaza ndaqalisa ukukhangela iimpawu zam (Ndiyazi, impazamo ye-rookie). Ngokuphindaphindiweyo, uGqirha uGoogle undixelele ukuba ndinesifo se-carpal tunnel syndrome. Ngelixa a ngokwenene U-doc undiqinisekisile ukuba mnamusa ndine-carpal tunnel syndrome (kwaye izihlunu zam zangaphambili zazibuhlungu nje), ndazibuza: Ngaba ungazinika ithubhu ye-carpal ngokuzilolonga kwakho?

Yintoni iCarpal Tunnel Syndrome?

Ukubeka nje, i-carpal tunnel syndrome ibangelwa yi-nerve edibeneyo kwi-wrist-kodwa ukuyangokwenene Qonda ukuba yintoni i-carpal tunnel, ufuna iAnatomy 101 encinci.

Jika isandla sakho kuwe kwaye wenze inqindi ngesandla sakho. Uyabona zonke ezo zinto zihamba esihlahleni sakho? Ezo ziithenda. "Isandla sivalekile ziimisipha ezilithoba ezihla esihlahleni zize zenze 'itonela' (eyaziwa ngokuba yi 'carpal tunnel'), utshilo u-Alejandro Badia, MD, isandla esiqinisekiswe yibhodi, isihlahla, kunye noqhaqho lomzimba oluphezulu kunye no-Badia Isandla kwiziko lamagxa eFL. "Ibekwe embindini wetonela yimithambo ephakathi, ebaleka ukusuka kwingalo yakho iye kubhontsi nakubuninzi beminwe yakho." Ukujikeleza i-tendon yintambo ebizwa ngokuba yi-tenosynovium. Xa oku kuqina, ububanzi betonela buyancipha, obunokuthi, bucinezele i-nerve median.

Kwaye xa loo mithambo iphakathi icinezelwa okanye icinezelwe? Ewe, yi-carpal tunnel syndrome.

Kungenxa yoko le nto iimpawu ze-carpal tunnel syndrome zihlala zibandakanya ukurhawuzelela okanye ukuba ndindisholo esandleni, okanye ukuqaqanjelwa, ukukhathazeka, ubuthathaka kunye neentlungu ezihlahleni nasezandleni, utshilo ugqirha wezonyango uHolly Herman, DPT, nombhali weIndlela Yokukhulisa Abantwana Ngaphandle Kokophula Umqolo Wakho.

Ngamanye amaxesha uphawu lwe-carpal tunnel yintlungu eqhubekayo ephuma kwiminwe emithathu yokuqala yesandla, kodwa ngamanye amaxesha, "izigulane ziya kunika ingxelo yokuba kubonakala ngathi iminwe yabo iya kuqhuma," utsho uGqr Badia. Abantu abaninzi abanetonela ye-carpal baxela ukuba bavuswe ezinzulwini zobusuku ekubetheni okanye ukuphazamiseka ezandleni zabo.

Yintoni ebangela iCarpal Tunnel?

Nantoni na ebangela ukuba umzimba (ngokukodwa, i-tendon kunye / okanye i-tenosynovium) ihluthe okanye igcine amanzi-kwaye ngoko ke, ibangela ukuba i-carpal tunnel ibe yincinci-inokudibaniswa ne-carpal tunnel syndrome.

Ngelishwa, ngokukaGqirha Badia, eyona nto iphambili kumngcipheko wetarpal sisini sakho (ugh). Ugqirha Badia uthi: "Ukuba ngowasetyhini yenye yezona zinto zibangela ukuba umntu abe ne-carpal tunnel syndrome." Ngapha koko, abasetyhini banamathuba aphindwe kathathu okuba ne-carpal tunnel kunamadoda, ngokwe-National Institute of Neurological Disorders and Stroke. (I-FYI: Abafazi banendlela yokuqhekeza ii-ACLs zabo kwakhona.)

Yintoni enika? Ewe, i-tenosynovium iyaqina ngokuphendula kugcino lwamanzi kwaye, njengoko uGqirha Badia echaza, "I-Estrogen inokubangela ukuba ugcine amanzi, nto leyo enokubangela ukuba imisipha kunye ne-tenosynovium zidumbe kwaye zenze itonela libe lincinci." Kungenxa yoko le nto i-carpal tunnel syndrome ixhaphake kakhulu ngexesha lokukhulelwa nasexesheni xa amanqanaba e-estrogen enyuka ngokwendalo. (Idibeneyo: Izigaba zakho zoMjikelezo wokuya esikhathini-Ukucaciswa).

Amanqanaba e-Estrogen ayinguye kuphela unobangela; nayiphi na imeko ebangela ukutyeba, ukugcinwa kwamanzi, okanye ukudumba kwandisa umngcipheko wetarpal tunnel. Yiyo loo nto "isifo seswekile, i-hypothyroidism, ukuphazamiseka komzimba, kunye noxinzelelo lwegazi zidibene nesifo," utshilo uGqirha Bandia. Nokuba ne-sodium ephezulu (egcina amanzi) yokutya inokuzonyusa iimpawu.

Abantu abaye bafumana ingalo okanye ukulimala kwesandla banokuba semngciphekweni omkhulu, nabo. Umothuko wangaphambili onjengesandla esaphukileyo unokuguqula i-anatomy esihlahleni kwaye unokukukhokelela ekuphuhliseni iimpawu ze-carpal tunnel," kusho uDkt Badia.

Ngaba ukuSebenza kungunobangela weCarpal Tunnel?

Hayi! Ukuzilolonga kwakho akunakubangela i-carpal tunnel syndrome, utshilo uGqirha Badia; Nangona kunjalo (!) Ukuba sele unayo i-carpal tunnel syndrome okanye uqhelekile kwisifo, uhlala ugoba okanye ujija isihlahla sakho ngelixa uphuma usenokuyiphazamisa imbilini yomzimba kwaye uzonyuse iimpawu, utshilo. Ke, imithambo efana namaplanga, i-push-ups, ukuxhwila, abakhweli beentaba, ii-burpees, kwaye, ewe, ii-squats ezingaphezulu zinokuzenza zibe mandundu ngakumbi iimpawu.

Ukuba une-carpal tunnel, ugqirha wakho unokukucebisa ukuba unciphise ukuzivocavoca okubeka isandla sakho kweso sikhundla okanye ukuba wenze okokuqala, utsho uDkt Badia. Ingcebiso yePro: ukuba oko kukwenzakalisa umnwe wakho okanye amaqupha, cinga ukongeza i-ab mat okanye itawuli esongelweyo phantsi kwesandla sakho ukuze uthuthuzele. (Okanye wenze iiplanga zangaphambili endaweni yoko.)

Ugqirha Badia uphawula ukuba uninzi lweebhayisikile zingena e-ofisini yakhe zinezikhalazo esihlahleni. " Ngale nto, ucebisa ukuba unxibe isibiyeli esithambileyo (esifana nale okanye esinye) esinyanzela isihlahla ukuba singathathi cala xa ukhwela. (Idibeneyo: 5 Iimpazamo ezinkulu onokuzenza kwiClass Spin).

Uvavanywa njani kwiCarpal Tunnel

Ukuba ucinga ukuba une-carpal tunnel, biza ingcali. Kukho iimvavanyo ezimbalwa zetarpal tunnel abanokuzenza ukukuchonga.

Uvavanyo lweTinel kubandakanya ukucofa ngaphakathi esihlahleni ngasekunene emazantsi kabhontsi, uyacacisa uGqr. Herman. Ukuba iintlungu zokudubula ziqengqeleka esandleni, luphawu lokuba unokuba netonela le-carpal.

Uvavanyo lukaPalan kubandakanya ukubeka umqolo wezandla zakho kunye neminwe yakho phambi kwakho ngeminwe ekhombe ezantsi kangangemizuzwana engama-90, utshilo uGqirha Herman. Ukuba uvakalelo kwiminwe okanye kutshintsho lwesandla, oko kuthetha ukuba unokuba nesifo se-carpal tunnel syndrome.

Amanye amaxwebhu aya kuhamba ngqo kukhetho lwesithathu: uvavanyo lwe-electromyography (okanye i-EMG). "Yile ndlela uyijonga ngayo itonela ye-carpal, utshilo uGqirha Bandia. "Sibeka ii-electrode kwiingalo ezingaphambili naseminweni saze silinganise ukuba iqhuba njani i-median nerve." Ukuba i-nerve icinezelwe, ukuhamba kwe-nerve kuya kuncitshiswa.

Indlela yokuNyanga iCarpal Tunnel Syndrome

Isenokuvakala icacile, kodwa ukuba ugqirha wakho ucinga ukuba imeko yeswekile okanye ukungasebenzi kakuhle kwamadlala kuko okungunobangela, ezo kufuneka ziphathwe kuqala. Ngaphandle koko, kukho iindlela zonyango kunye nezinganyangiyo ze-carpal tunnel syndrome.

Ngokwesiqhelo, umgca wokuqala wento ukunxiba izihlangu zezilima ezidityaniswe ngentsinjana / ngeplangana ngexesha lezinto eziza neempawu (ezinje ngebhayisikile, iyoga, ukulala, njl. Herman. Kumanqanaba okuqala kakhulu. Ugqirha Badia uthi izongezo ze vithamin B zisenokunceda.

Ukuba akukho nanye kwezi zinto zilula "ezilula" ezisebenzayo, i-doc yakho inokucebisa ngenaliti ye-cortisone okanye ngoqhaqho. Inaliti ye-cortisone yi-anti-inflammatory steroid ethi xa itofwe nge-median nerve inokunceda ukunciphisa ukudumba kwendawo, kwaye ke kunciphise uxinzelelo kwi-nerve-uphando lubonisa ukuba lolunye lolona nyango lusebenzayo. Kwiimeko eziphantsi kakhulu, inokusisusa ngokupheleleyo i-syndrome, ngelixa kwiimeko eziqhubela phambili zinokwenza lula iimpawu zexesha elifutshane. Kwisisombululo sexesha elide, "kukho inkqubo emfutshane yotyando ebandakanya ukwandisa umjelo ngokusika enye yemisipha ecinezela imithambo-luvo," utshilo uGqirha Bandia.

Ngaphandle koko? Yehla kwaye usinike ama-20-awunasizathu sokungavumi ukwenza iplanga, ukutyhala, okanye ukugqogqa ngoku.

Uphengululo lwe