Malunga nokujija kwesihlahla kunye nokuzivocavoca umzimba ukukunceda ukuba uyiPhucule

Umxholo

• Yiyiphi indlela yokuhamba kwesihlahla esiqhelekileyo?
• Imilinganiselo yokujika esihlahleni ilinganiswa njani?
• Ukuzivocavoca ukuphucula ukujija isihlahla
• Yintoni ebangela iintlungu zentsimbi?
• Zifunyaniswa njani iingxaki zokujika kwesandla?
• Luthini unyango lweengxaki zokuhamba kwesihlahla?
• Umgca wezantsi

Yiyiphi indlela yokuhamba kwesihlahla esiqhelekileyo?

I-flexion yesihlahla sisenzo sokugoba isandla sakho phantsi esihlahleni, ukuze isundu sakho sijongane nengalo yakho. Inxalenye yoluhlu oluqhelekileyo lokuhamba kwesandla sakho.

Xa isihlahla sakho esiqhelekileyo siqhelekile, oko kuthetha ukuba izihlunu, amathambo, kunye neethoni ezenza isihlakala sakho ziyasebenza njengoko kufanelekile.

Ukuxhamla kukuchasene nokwandiswa, okuhambisa isandla sakho ngasemva, ukuze intende yakho ijonge phezulu. Ulwandiso luyinxalenye yoluhlu oluqhelekileyo lwesandla sokuhamba.

Ukuba awunayo i-flexion yesiqhelo yesiqhelo okanye ukongezwa, unokuba nengxaki ngemisebenzi yemihla ngemihla ebandakanya isihlahla kunye nokusetyenziswa kwesandla.

Imilinganiselo yokujika esihlahleni ilinganiswa njani?

Ugqirha okanye ingcali yezomzimba inokuvavanya ukujija isihlahla sakho ngokuyalela ukuba uguqule isihlahla sakho ngeendlela ezahlukeneyo. Baza kusebenzisa isixhobo esibizwa ngokuba yi-goniometer ukulinganisa ukuba zingaphi iidigri zokujija isihlahla sakho.

Ukukwazi ukutshintsha isihlahla sakho ngama-75 ukuya kuma-90 degrees kuthathwa njengesiqhelo esiqhelekileyo.

Ukuzivocavoca ukuphucula ukujija isihlahla

Ukolula ngobumnene kunye noluhlu lokuziqhelanisa nokushukuma ziyindlela elungileyo yokuphucula ukujija isihlahla. Ukuzivocavoca okuqhelekileyo kubandakanya:

Ukujija kwesihlahla ngenkxaso: Beka umphambili wakho phezu kwetafile ngesandla sakho sixhonywe emaphethelweni kunye netawuli okanye enye into ethambileyo phantsi kwesihlahla sakho.

Hambisa intende yesandla sakho kwicala elingaphantsi kwetafile de ube uzive uzolile. Ungasisebenzisa esinye isandla ukutyhala ngobunono xa kukho imfuneko. Bamba imizuzwana embalwa, emva koko ubuyele kwindawo yokuqala, kwaye uphinde.

Ukujija kwesihlahla ngaphandle kwenkxaso: Nje ukuba ukhululeke kulomthambo ungasentla, ungazama ngaphandle kwenkxaso.

Yolula ingalo yakho phambi kwakho. Sebenzisa esinye isandla ucinezele ngobunono kwiminwe yesandla sakho esichaphazelekayo njengoko usilahla isandla sakho ukuze ubambe isihlahla sakho. Yenza oku ude uzive ukolula kwingalo yakho. Bamba imizuzwana embalwa, emva koko ukhulule kwaye uphinde.

Ukugoba esihlahleni ngenqindi elidibeneyo: Yenza inqindi elixegayo uze uncike icala lengalo yakho phezu kwetafile okanye kwenye indawo. Gobisa inqindi lakho kwicala elingaphantsi lesandla sakho kunye nokutshintsha. Emva koko uyigobe ngenye indlela, kwaye wandise. Bamba nganye nganye imizuzwana eliqela.

Icala kwicala lokugoba kwesihlahla: Beka isandla sakho phezu kwetafile. Gcina isihlahla sakho kunye neminwe ithe nkqo, kwaye ugobe isihlahla sakho kude kube lula ukuya ngasekhohlo. Bamba imizuzwana embalwa. Yibuyisele embindini, emva koko uye ekunene kwaye ubambe.

Ukolula kweFlexor: Bamba ingalo yakho phambi kwakho ngesandla sakho sijonge phezulu. Sebenzisa isandla sakho esingachaphazelekiyo ukutsalela isandla sakho phantsi phantsi.

Kuya kufuneka uzive uzolulele emazantsi engalo yakho. Bamba imizuzwana embalwa, emva koko ukhulule, kwaye uphinde.

Yintoni ebangela iintlungu zentsimbi?

Esona sizathu siqhelekileyo sentlungu yokujika kwesandla - ntlungu xa usenza isihlakala - kukulimala kakhulu. Ezi zihlala zibangelwa kukushukuma okuphindaphindwayo, njengokuchwetheza okanye ukudlala imidlalo efana netenisi.

Ezinye izizathu zentlungu yokuhamba kwesihlahla zibandakanya:

• I-Carpal tunnel syndrome: I-Carpal tunnel syndrome ibangelwa luxinzelelo olonyukayo kwi-nerve median yakho njengoko idlula kwindlela kwicala lasentendeni yesandla sakho. Olu xinzelelo lwandayo lubangela iintlungu. Kwiimeko ezininzi, i-carpal tunnel syndrome luhlobo lokulimala kakhulu.
• I-cyst ganglion: I-cyst ganglion cysts zii-cysts ezithambileyo ezihlala zibonakala ngaphezulu kwesihlahla sakho. Azinakho ukubangela naziphi na iimpawu ngaphaya kwebhampa ebonakalayo, kodwa zinokuba buhlungu kwaye zithintele isihlahla sakho ekuhambeni ngesiqhelo. Iigynion cysts zihlala zihamba zodwa, kodwa zinokususwa ngotyando ukuba kukho imfuneko.
• IArthritis: I-Osteoarthritis kunye ne-rheumatoid arthritis inokubangela iintlungu zentsimbi. I-Osteoarthritis inokubangela iintlungu kwesinye okanye zombini izihlahla, kodwa izihlahla aziyondawo iqhelekileyo ye-osteoarthritis. Isifo samathambo sibonakala esihlahleni, kwaye sihlala sibangela iintlungu ezihlahleni.
• Ukwenzakala kwimpembelelo yequbuliso: Impembelelo yequbuliso, njengokuwa esihlahleni sakho, kunokubangela iintlungu zentsimbi, nokuba ayibangeli sprain okanye ikhefu.

Zifunyaniswa njani iingxaki zokujika kwesandla?

Okokuqala, ugqirha wakho uya kuthatha imbali yezonyango ngokubanzi, kwaye akubuze ngakumbi malunga nentlungu yakho yokujika esihlahleni okanye imiba. Banokubuza ukuba iqale nini intlungu, imbi kangakanani, kwaye ukuba kukho nantoni na eyenza mandundu.

Ukunciphisa izinto ezinokubangela, banokubuza malunga nokwenzakala kutshanje, izinto ozithandayo, kunye nomsebenzi owenzayo.

Emva koko ugqirha wakho uza kulinganisa ukuba ungasusa njani isihlahla sakho ngokwenza uthotho lweentshukumo. Oku kuyabanceda ukuba babone ukuba ichaphazeleke njani ingalo yakho yesihlahla.

Uvavanyo lomzimba kunye nembali yonyango zihlala zanele ukuvumela ugqirha wakho ukuba enze isifo. Nangona kunjalo, ukuba abaqinisekanga, okanye ukhe wenzakala kutshanje, banokucebisa ngeX-reyi okanye ngeMRI ukunceda ukufumanisa ingxaki.

Luthini unyango lweengxaki zokuhamba kwesihlahla?

Ukuzivocavoca okudweliswe apha ngasentla kunokunceda ukunyanga iingxaki zokujika isihlahla. Olunye unyango lubandakanya:

• Umkhenkce indawo echaphazelekayo ukunceda ukunciphisa iintlungu kunye nokudumba.
• Ukuphumla, ngakumbi kwiingxaki ezibangelwe kukuhamba okuphindaphindayo.
• Lungisa indawo ohleli kuyo ukuba iingxaki zakho zesihlahla zibangelwa kukuchwetheza okanye omnye umsebenzi weofisi ophindaphindwayo.
• Ukutshiza kunokunceda kwi-carpal tunnel syndrome, ukulimala okuphindaphindiweyo, kunye nokulimala ngokukhawuleza.
• Unyango lomzimba lunokunciphisa iintlungu, kwaye luphucule ukuhamba kunye namandla.
• Iifoto zeCorticosteroid zinokunceda ekunyangeni iingxaki zokujika isihlahla ezingaphenduliyo kolunye unyango.
• Utyando lunokuba sisisombululo se-ganglion cysts ezingahambi zodwa, i-carpal tunnel syndrome engaphenduliyo kolunye unyango, okanye ukwenzakala okubuhlungu okufana nethambo elaphukileyo okanye umsipha oqhekekileyo.

Umgca wezantsi

Zininzi izinto ezinokubangela iintlungu zentsimbi. Ngelixa abanye besombulula ngokwabo, abanye bafuna unyango ngugqirha. Ukuba iintlungu zakho zentsimbi okanye iingxaki zihlala ixesha elide okanye zinzima, bona ugqirha.