Ukuzivocavoca Kokwelapha Umhubhe WeCarpal

-Delile

• Uyini umhubhe we-carpal?
• Izicabucabu zenza ama-pushups esibukweni
• Ukuzamazama
• Yelula armstrong
• Uyini umbono womhubhe we-carpal?

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uyini umhubhe we-carpal?

ICarpal tunnel syndrome ithinta izigidi zabantu baseMelika unyaka nonyaka, nokho ochwepheshe abaqiniseki ngokuphelele ukuthi ibangelwa yini. Inhlanganisela yendlela yokuphila nezakhi zofuzo kungenzeka zisolwe. Kodwa-ke, izici zobungozi zihluke kakhulu kangangokuba cishe wonke umuntu unenye noma eziningi zazo esikhathini esithile empilweni yakhe.

I-Carpal tunnel syndrome ingadala ukuphazamiseka, ukuqina, nobuhlungu eminweni nasesandleni. Ayikho indlela eyaziwayo yokuvimbela umhubhe we-carpal, kepha ezinye izivivinyo zinganciphisa amathuba akho okudinga ukuhlinzwa. Sikhulume noJohn DiBlasio, MPT, DPT, CSCS, owelapha ngokomzimba waseVermont, ukuthola iziphakamiso zokuzivocavoca umzimba.

Nazi izinyathelo ezintathu eziyisisekelo ongazenza nganoma yisiphi isikhathi sosuku. Lokhu kunweba nokuzivocavoca kulula futhi akudingi mishini. Ungazenza kalula etafuleni lakho, ngenkathi ulinde kulayini, noma noma kunini lapho uneminithi noma emibili ongayisebenzisa. "Izinkinga ezinjengomhubhe we-carpal zibhekwa kangcono… ngokwelula okwenziwe usuku lonke," kusho uDkt. DiBlasio. Vikela izihlakala zakho ngemizuzu embalwa ngosuku ngalokhu kuhamba okulula.

Izicabucabu zenza ama-pushups esibukweni

Uyakhumbula ukuthi imvumelwano yenkulisa kusukela lapho useyingane? Kuvela ukuthi kuyinto elula kakhulu yezandla zakho:

1. Qala ngezandla zakho ndawonye endaweni yokuthandaza.
2. Sabalalisa iminwe kude ngangokunokwenzeka, bese “uyinyathela” iminwe ngokuhlukanisa izintende zezandla, kodwa ugcine iminwe ndawonye.

"Lokhu kunweba i-fascia yesundu, izakhiwo ze-carpal tunnel, kanye ne-median nerve, inzwa ecasulwa yi-carpal tunnel syndrome," kusho uDiBlasio. Lokhu kulula kakhulu ngisho nezikhulu zakho ngeke zikubone ukuthi uyakwenza, ngakho-ke awunazo izaba zokungazami.

Ukuzamazama

Lokhu kuqondile njengoba kuzwakala: xhawula izandla sengathi usanda kuzigeza futhi uzama ukuzomisa ngomoya.

“Yenza lokhu umzuzu noma emibili njalo ngehora ukuze ugcine imisipha ye-flexor yezandla zakho kanye nemizwa yayo ephakathi ingabinyani futhi iqine emini,” uyeluleka. Uma lokho kuzwakala njengokuningi, ungakuhlanganisa nalokhu esimweni sakho sokugeza izandla. Wena kukhona ukugeza izandla njalo, akunjalo? Uma kungenjalo, sebenzisa ukwelashwa kwakho komhubhe we-carpal njengesinye isizathu sokuqoqa kaningi futhi ugcine umkhuhlane usebenze!

Yelula armstrong

Lo msebenzi wokugcina ukwelula okujule kakhulu kwesethi:

1. Beka ingalo eyodwa iqonde ngqo phambi kwakho, indololwane iqonde, ingalo yakho yeluliwe neminwe ibheke phansi.
2. Sabalalisa iminwe yakho kancane bese usebenzisa esinye isandla sakho ukufaka ingcindezi emnene esandleni esibheke phansi, welula isihlakala sakho neminwe kuze kufike lapho ukwazi khona.
3. Lapho ufinyelela iphuzu lakho lokuguquguquka okukhulu, bamba lesi sikhundla cishe imizuzwana engama-20.
4. Shintsha izandla bese uphinda.

Yenza lokhu kabili noma kathathu ohlangothini ngalunye, bese uzama ukwelula lokhu njalo ngehora. Ngemuva kwamasonto ambalwa ukwenza lokhu kaningi ngosuku, uzobona ukuthuthuka okuphawulekayo ekuguquguqukeni kwesihlakala sakho.

Khumbula ukuthi ukuzelula kuyingxenye ebalulekile yanoma iyiphi inqubo enempilo; ungagcini uhlobo lwakho lokuzivocavoca kulolu hlu. Yonke ingxenye yomzimba wakho ingazuza ekusakazeni okwandayo, ukunyakaza, nokuhamba okwelula ukusiza ukukunikeza.

Uyini umbono womhubhe we-carpal?

Shayela udokotela wakho uma ucabanga ukuthi uhlangabezana nomhubhe we-carpal. Ukwelashwa ngokushesha kungakusiza ukhulule izimpawu nokugcina isifo siba sibi kakhulu. Ukuzivocavoca okukhulunywe ngenhla kufanele kube yingxenye yohlelo lwakho lokwelashwa kuphela. Ezinye izindlela zokwelapha umhubhe we-carpal zifaka:

• ukufaka amaphakethe abandayo
• ukuthatha ikhefu njalo
• ukujija isihlakala sakho ebusuku
• imijovo ye-corticosteroid

Thola insimbi yesihlakala namaphakethe abandayo angavuseleleka namuhla.

Udokotela wakho angancoma ukuhlinzwa uma lezi zindlela zokwelapha zingazenzi ngcono izimpawu zakho.