Nguwuphi umahluko phakathi kwe-Supination kunye ne-Pronation?

Umxholo

• Unyawo
• Ukugqithisa okugqithisileyo
• Ukugqithisa okugqithisileyo
• Oonobangela
• Ukwenzakala okunokwenzeka
• Ingalo yangaphambili
• Ukwenzakala
• Isihlahla
• Unyango
• Unyawo
• Izihlangu ezifanelekileyo
• Ulungiso lwenyama
• Ingalo kunye nesihlahla
• Xa unyango olulondolozayo alwanele
• Nini ukubona ugqirha
• Umgca wezantsi

Ukuphakanyiswa kunye nokubizwa ngamagama asetyenziselwa ukuchaza ukunyuka okanye ukuhla kwesandla sakho, ingalo okanye unyawo. Xa isundu sakho okanye ingalo yakho ijonge phezulu, iyaphakanyiswa. Xa isundu okanye ingalo yakho ijonge phantsi, kuyabizwa.

Xa ukuxhaswa kunye nokubizwa kubhekisela kwiinyawo zakho, kunzima kakhulu. Omabini la magama abandakanya ukuhamba kwakho nendlela obusasazwa ngayo ubunzima bakho xa uhamba okanye ubaleka.

• Ukuthantamisa kuthetha ukuba xa uhamba, ubunzima bakho buthanda ukuba ngaphezulu kunyawo lwakho.
• Ibizo kuthetha ukuba xa uhamba, ubunzima bakho buhlala buninzi ngaphakathi kunyawo lwakho.

Indlela elula yokuwukhumbula umohluko kukuba ukubekwa endaweni enegama "phezulu" kuyo.

Unyawo

Ukubizwa kunye nokuphakanyiswa ngamagama asetyenziselwa ukuchaza iintshukumo eziqwalaselweyo elunyaweni naseqatheni ngexesha lokuhamba.

Ukuphakanyiswa kunye nokubizwa enyaweni ngamagama asetyenziswayo ukuchaza ubuchwephesha bokuthi ume kanjani, uhamba kwaye ubaleka. Ngokufanelekileyo, ubunzima bakho kufuneka bulungelelaniswe kwiinyawo zakho njengoko ushukuma. Iinyawo zakho akufuneki zixhomekeke (ekubizeni) okanye ngaphandle (supination).

Kwinqanaba elifanelekileyo, unyawo lwakho kufuneka luqhubele phambili ukusuka kwisithende ukuya ezinzwaneni. Isibhengezo sakho masingathathi cala.

Ukujonga ngasemva konyawo nomlenze wakho, isithende sakho, iqatha kunye namadolo kufuneka enze umgca othe tye.

Ukugqithisa okugqithisileyo

Ukuba une-supination egqithisileyo, ibangela uxinzelelo kwicala elingaphandle lonyawo lwakho xa uhamba okanye ubaleka. Isihlangu sakho siyakubonisa ukunxiba okungalinganiyo kwinxalenye engaphandle yodwa.

Ukuba uthatha indawo ephezulu, kunokubangela ubunzima obungaphaya kwamaqatha akho. Inokukhokelela kwi-shin splints, i-callus, okanye i-bunions kwicala elingaphandle lonyawo lwakho, kunye neentlungu kwizithende zakho nakwiibhola zeenyawo zakho.

Ukugqithisa okugqithisileyo kukwabizwa ngokuba yinto engaphantsi.

Ukugqithisa okugqithisileyo

Ukugqithisa okugqithisileyo, okanye ukugqithisa, kuthetha ukuba njengoko uhamba, unyawo lwakho luya ngaphakathi kwaye i-arch yakho iyancipha. Isihlangu sakho siyakubonisa ukunganxibi okungalinganiyo kwinxalenye yangaphakathi yonyawo.

Ukugqithisa ngaphezulu kuxhaphake kakhulu kunangaphantsi.

Ukuba ugqithisile, unokufumana iintlungu koku:

• arch
• isithende
• iqatha
• shin
• idolo
• isinqe
• umva

Oonobangela

Kusenokwenzeka ukuba wazalwa unenyawo ezihlala zigqithisile okanye zingaphantsi. Oku kunokuba ngenxa yokuba i-arch yakho iphezulu kakhulu okanye ubude bemilenze yakho abufani.

Kodwa inokubangelwa kukwenzakala, ukusetyenziswa gwenxa, okanye ukuhamba okanye ukuma kwiindawo ezinzima. Ukugqithisa ngaphezulu kunokubangelwa kukutyeba okanye ukukhulelwa.

Ukwenzakala okunokwenzeka

Ukuba ungumgijimi, ukuhamba ngamandla, okanye umgijimi kunye nokubizwa kwakho kungathathi hlangothi, yinto efanelekileyo yokubona ingcali yokuvavanya uvavanyo kunye nonyango.

I-Orthotic okanye izihlangu ezizodwa zinokukunceda ukuba uphephe:

• ukuqaqanjelwa ngamaqatha
• isithende sikhupha
• isityalo fasciitis
• imithombo yecandelo
• tendinitis

Ugqirha wakho, umqeqeshi, okanye ugqirha womzimba unokucebisa ukolula kunye nokuzilolonga ukukunceda uhambe kwaye usebenze ngokufanelekileyo.

Ingalo yangaphambili

Ingalo yesiqingatha esezantsi kwengalo yakho, ukusuka kwindibaniselwano yengqiniba yesandla sakho. Iqulethwe ngamathambo amabini amade: i-ulna kunye ne-radius. I-ulna ihlala izinzile, ngelixa irediyasi ijikeleza ukuphakamisa okanye ukubiza isandla sakho.

Xa intende yesandla sakho kunye nengalo yakho ijonge phezulu, baphakanyisiwe. Xa bejonge phantsi, babizwa.

Ukwenzakala

Ingalo yangaphambili yindawo eqhelekileyo yokwenzakala ekuweni, kwingozi, nakwezemidlalo. Ukulimala ngengalo kuqheleke kakhulu phakathi kwabantwana. Ukuphuka kwengalo kwilungu elinye okanye omabini amathambo kulwaphulo lwamalungu amaninzi.

Ukulimala ngengalo kuqhelekile kwezemidlalo, ngakumbi i-racquet okanye imidlalo yokuphosa. Ukusetyenziswa gwenxa kunye nokunye ukwenzakala kwengalo okuchaphazela imithambo-luvo engqinibeni okanye esihlahleni kunokwenza kube kubi ukubiza okanye ukuphakamisa ingalo yakho.

Ingalo kunye nokwenzakala kwesihlahla kunokubakho ngenxa yokusebenzisa kakhulu isixhobo somculo, ukuthunga, okanye omnye umsebenzi ophindaphindiweyo ngengalo nezandla zakho.

Zombini i-radial tunnel syndrome kunye ne-pronator syndrome zenzakala eziqhelekileyo zokusetyenziswa gwenxa kwengalo kwezemidlalo ezibandakanya ukujija ngokugqithileyo kwesandla sakho okanye intshukumo yokubonisa.

• Isifo sepronator Kubangelwa xa izihlunu kwingalo yakho zixinanisa imithambo yomzimba engalweni yakho. Kubangela iintlungu kunye nokubhabha engalweni yakho enokwandisa intende yesandla sakho. Kungaba buhlungu ukwenza uphawu lwe-OK.
• Iradial tunnel syndrome kubangelwa kukuvalelwa kwemithambo-luvo ye-radial.

Isihlahla

Isandla sakho lulwandiso lwengalo yakho. Ayikwazi ukuphakamisa okanye ukuvakalisa ngokwayo. Ukuphakanyiswa kunye nokubizwa kwengalo kuvela kukuhamba kwengalo, hayi intshukumo yesihlahla.

Ukuhamba kweengalo ezithile kubandakanya ukujija, ukongezwa, kunye nokuhamba icala ukuya kwelinye icala kwesandla.

Ukulimala kwesihlakala okunxulumene nemidlalo kuqhelekile. Malunga neepesenti ezingama-25 zako konke ukonzakala okunxulumene nemidlalo kubandakanya isihlahla okanye isandla.

Ukulimala esihlahleni okunokuchaphazela intshukumo yengalo kubandakanya i-carpal tunnel syndrome, evela kuxinzelelo kwi-nerve median esihlahleni.

Unyango

Unyawo

Ukugqithisa okugqithisileyo okanye ukugqithisa okungaphezulu kunyawo kufundwe kakuhle kunyango lwezemidlalo. Inokubangela ukungalingani kulungelelwaniso lomzimba wakho olukhokelela kwintlungu kwi:

• iinyawo
• imilenze
• amadolo
• isinqe
• umva

Unyango luhlala lulondolozo, kwaye luya kuxhomekeka kubunzima bengxaki. Injongo iya kuba kukulungisa ukungalingani kunye nokukunceda ukuphepha ukwenzakala.

Ingcali yeenyawo inokuhlalutya ukuhamba kwakho kunye nobungakanani bokubhengezwa okungaphezulu okanye ukuphakanyiswa. Banokucebisa ii-insoles ze-orthotic ukulungisa ukungalunganga kwakho okanye ukuphakamisa isithende ngolunye unyawo, ukuba imilenze yakho yahlukile ubude. Ngamanye amaxesha unokufuna izihlangu ezizodwa okanye iziqwenga.

Ezinye iintlobo zokulimala, njenge-plantar fasciitis, phendula kwi-kinesiology taping.

Izihlangu ezifanelekileyo

Ukunxiba izihlangu ezifanelekileyo, ezifanelekileyo, kubalulekile. Abantu abane-supination egqithisileyo okanye ukubiza amagama bafuna izihlangu ezinendawo efanelekileyo yokuthambisa kunye negumbi elininzi leenzwane. Ngethamsanqa, namhlanje kukho uninzi lwezihlangu zemidlalo.

Abantu abane-supination egqithisileyo bafuna ukuhonjiswa, ubhetyebhetye, kunye nenkxaso kwisithende ukulungelelanisa umqulu wangaphandle wonyawo. Abo banobizo olugqithisileyo bafuna isihlangu esizinzileyo esine-midsole eqinileyo kunye nokuqiniswa kwesithende.

Ukuba ugqirha wakho ukhuthaze ii-orthotic, kuyakufuneka ufumane isihlangu esikulungeleyo kwaye unokuhlala kwi-orthotic.

Khangela ivenkile yezihlangu elungileyo enamava okulungela ukukunceda. Okanye zisa izihlangu zakho ezintsha kugqirha wezifo zenyama okanye kwezonyango ukuze uzijonge ngaphambi kokuba uzinxibe.

Ulungiso lwenyama

Ugqirha wakho angakudlulisela kunyangi ojonga uhlalutyo kunye nokuzolula kunye nokuzilolonga onokukwenza ekhaya. Unyango olwenziweyo lunokuba luncedo ukuba unyawo okanye umlenze iintlungu ezinxulumene nokuphakanyiswa kwakho okanye ukubizwa.

Ingalo kunye nesihlahla

Umgca wokuqala wonyango lwengalo eyonzakeleyo kunye nokwenzakala esihlahleni kulondolozwa:

• khusela okanye uzinzise indawo ngophakathi okanye ngeplangana, ingakumbi ebusuku
• lungisa imisebenzi yakho
• phumla
• umkhenkce ummandla
• nyusa ingalo yakho
• Sebenzisa ii-nonsteroidal anti-inflammatory drug (NSAIDs) ukunceda iintlungu nokudumba
• sebenza nonyango lomzimba ekuzoluleni nasekuqiniseni imithambo

Ingcali yezempilo inokusebenzisa isixhobo esibizwa ngokuba yi-goniometer ukulinganisa uluhlu lwengalo yakho yokunyakaza, kubandakanya ukuthotywa kunye nokubizwa, ngaphambi nasemva konyango kunye nonyango lomzimba. Injongo kukuba uphinde ufumane uluhlu olupheleleyo lwentshukumo.

Xa unyango olulondolozayo alwanele

Ukuba uqhekeko lwengalo okanye ukwaphuka kwesihlahla, iziqwenga zamathambo kuya kufuneka zilungelelaniswe ukuze zikhule zibuyele ngokuchanekileyo. Ingalo yakho iya kukhubazeka kwi-splint, brace, cast, okanye isilingi ukunceda ekuphiliseni.

Ugqirha unokucebisa unyango lomzimba ngelixa ingalo yakho iphilisa. Emva kokuba ukusasazeka okanye isamente kususwe, baya kuthi bacebise unyango lomzimba ukukunceda uphinde ubenamandla kunye nokuguquguquka engalweni yakho.

Imithambo-luvo engalweni yakho inokwenzakala okanye icinezelwe kukusetyenziswa gwenxa. Ukuba iindlela zokuzikhusela azidambisi iintlungu, ugqirha wakho unokucebisa:

• isiqwenga sokumisa ingalo okanye isihlahla sakho
• ukudubula kwe-corticosteroid yeentlungu kunye nokunciphisa ukudumba
• Njengento yokugqibela, ugqirha unokucebisa ukuba utyandwe

Nini ukubona ugqirha

Ngumbono olungileyo ukubona ugqirha ukuba unayo nayiphi na intlungu yonyawo. Oku kunokuba ngugqirha wakho oqhelekileyo okanye ingcali yeenyawo, ekwabizwa ngokuba ngugqirha wezifo zenyawo. Unokufumana uncedo kunyango lomzimba, umqeqeshi wezemidlalo, okanye ugqirha wezonyango.

Uhlalutyo lokuhamba oluvela kwingcali lunokunceda:

• phucula indlela ohamba ngayo okanye obaleka ngayo
• ukumisela ii-orthotic ukwenza ukuba ukubiza kwakho kungathathi cala
• ndikucebise ngohlobo olulungileyo lwezihlangu
• ndikunike imithambo eyoluliweyo neyomelezayo yokujongana nokubiza okungaphezulu okanye ukubekwa esweni

Ukuba uneentlungu ezingalweni nasezihlahleni, ugqirha unokuyalela ukuba uthanjiswe okanye uzilungiselele ukuqinisa ingalo yakho kunye nesihlahla. Banokukunika imithambo ethile kunye nokuzolula ukunceda ukomeleza iingalo zakho.

Umgca wezantsi

Ukuphakanyiswa kunye nokubizwa ngamagama asetyenziselwa ukuchaza phezulu okanye ezantsi ukujongwa kwesandla sakho, ingalo, okanye unyawo.

Ukuba iinyawo zakho zigqityiwe okanye zibonakaliswe ukuba zigqithile, zinokuphosa ulungelelwaniso lomzimba wakho kwaye zikwenze ukuba uthambekele ekonzakaleni. Kubalulekile ukuba ubone ugqirha kwaye ufumane unyango olunokukunceda ukulungisa imeko yakho.

Iimbaleki okanye abantu abadlala imidlalo ebandakanya iiracquets okanye ukuphosa, ukusebenzisa gwenxa kunokubangela iingxaki ekuphakamiseni nasekuvakaliseni iingalo zakho. Ukusetyenziswa gwenxa kunokukhokelela ekonakaleni kwemithambo-luvo, ekufuneka inyangwe.