Ukuzivocavoca umzimba kwe-De Quervain's Tenosynovitis

-Delile

• Ungaqala kanjani
• Amathiphu okuphepha
  
• Ukuzivocavoca 1: Ukuphakamisa izithupha
• Ukuzivocavoca 2: Ukwelulwa kokuphikiswa
• Ukuzivocavoca 3: Ukushintshwa kwesithupha
• Ukuzivocavoca 4: Ukwelula kweFinkelstein
• Ukuzivocavoca 5: I-Wrist flexion
• Ukuzivocavoca 6: Ukwandiswa kwesihlakala
• Ukuzivocavoca 7: Ukuqiniswa kokuphambuka kwemisebe yeWrist
• Ukuzivocavoca 8: Ukuqiniswa kokuphambuka kwe-radial okweqile
• Ukuzivocavoca 9: Ukuqinisa ukubamba
• Ukuzivocavoca 10: Intwasahlobo yeminwe
• Lapho uzobona udokotela wakho

Ukuvivinya umzimba kungasiza kanjani

I-tenosynovitis kaDe Quervain yisimo sokuvuvukala. Kubangela ubuhlungu ohlangothini lwesithupha lwesihlakala sakho lapho umsuka wesithupha sakho uhlangana nengalo yakho.

Uma une-de Quervain's, izivivinyo zokuqinisa zikhonjisiwe ukusheshisa inqubo yokuphulukisa nokunciphisa izimpawu zakho.

Isibonelo, izivivinyo ezithile zingasiza:

• ukunciphisa ukuvuvukala
• thuthukisa umsebenzi
• vimbela ukuphindeka

Uzofunda nokuthi ungasihambisa kanjani isihlakala sakho ngendlela eyehlisa ukucindezeleka. Kufanele ubone ukuthuthuka kungakapheli amasonto amane kuya kwayisithupha uqala uhlelo lwakho lokuzivocavoca umzimba.

Qhubeka ufundele okwengeziwe ngokuthi ungaqala kanjani, kanye nomhlahlandlela wesinyathelo ngesinyathelo wokuzivocavoca okuhlukile okungu-10.

Ungaqala kanjani

Kweminye yalezi zivivinyo uzodinga le mishini:

• ibhola le-putty
• ibhande lokumelana nokunwebeka
• ibhande lenjoloba
• isisindo esincane

Uma ungenaso isisindo, ungasebenzisa ikani lokudla noma isando. Ungaphinda ugcwalise ibhodlela lamanzi ngamanzi, ngesihlabathi noma ngamatshe.

Ungazenza lezi zivivinyo izikhathi ezimbalwa kulo lonke usuku. Qiniseka ukuthi awubangeli noma ikuphi ukucindezeleka noma ubunzima ngokweqile. Uma lokhu kwenzeka, ungadinga ukuphindaphinda okumbalwa noma uthathe ikhefu izinsuku ezimbalwa.

Amathiphu okuphepha

• Yelula kuphela kuze kube semkhawulweni wakho.
• Ungaziphoqi kunoma yisiphi isikhundla.
• Qiniseka ukuthi uyenqaba ukwenza noma yikuphi ukunyakaza okuphazamisayo.
• Gcina ukunyakaza kwakho kuhamba kahle, kuhamba kancane futhi kushelele.

Ukuzivocavoca 1: Ukuphakamisa izithupha

1. Beka isandla sakho endaweni eyisicaba intende yakho ibheke phezulu.
2. Phumula ithiphu lesithupha sakho phansi komunwe wakho wesine.
3. Phakamisa isithupha sakho kude nentende yesandla sakho ngakho-ke kucishe kufane nohlangothi lwangaphambili lwesandla sakho. Uzozwa ukunwebeka ngemuva kwesithupha sakho nakuyo yonke intende yesandla sakho.
4. Gcina isithupha sakho sandisiwe cishe imizuzwana engu-6 bese uyadedelwa.
5. Phinda izikhathi eziyi-8 kuye kwezingu-12.
6. Beka isandla sakho etafuleni isandla sakho sibheke phezulu.
7. Phakamisa isithupha sakho ne-pinky yakho.
8. Cindezela ngobumnene amathiphu wesithupha sakho nophinki ndawonye. Uzozwa ukunwebeka phansi kwesithupha sakho.
9. Bamba lesi sikhundla imizuzwana engu-6.
10. Khulula bese uphinda izikhathi eziyi-10.
11. Bamba isandla sakho phambi kwakho kube sengathi uzoxhawula umuntu. Ungayiphumula etafuleni ukuze uthole ukusekelwa.
12. Sebenzisa esinye isandla sakho ukugoba isithupha sakho phansi kwesithupha lapho sixhuma khona entendeni yesandla. Uzozwa ukunwebeka phansi kwesithupha sakho nangaphakathi kwesihlakala sakho.
13. Bamba okungenani imizuzwana engu-15 kuye kwengu-30. Phinda izikhathi ezi-5 kuya kwezi-10.
14. Yelula ingalo yakho phambi kwakho sengathi uzobamba isandla somuntu othile.
15. Goba isithupha sakho entendeni yesandla sakho
16. Sebenzisa isandla sakho esiphambene ukwelula ngobumnene isithupha sakho nesihlaka sakho phansi. Uzozwa ukunwebeka ohlangothini lwesithupha lwesihlakala sakho.
17. Bamba okungenani imizuzwana engu-15 kuye kwengu-30.
18. Phinda izikhathi ezimbili kuya kwezingu-4.
19. Nweba ingalo yakho ngesandla sakho sibheke phezulu.
20. Bamba isisindo esincane ngesandla sakho bese uphakamisela isihlakala sakho phezulu.Uzozwa ukunwebeka ngemuva kwesandla sakho.
21. Yehlisa kancane isihlakala sakho ukuze ubuyisele isisindo endaweni yaso yasekuqaleni.
22. Yenza amasethi ama-2 ayi-15.

Ukuzivocavoca 2: Ukwelulwa kokuphikiswa

Ukuzivocavoca 3: Ukushintshwa kwesithupha

Ukuzivocavoca 4: Ukwelula kweFinkelstein

Ukuzivocavoca 5: I-Wrist flexion

Njengoba uba namandla, ungasikhulisa kancane kancane isisindo.

Ukuzivocavoca 6: Ukwandiswa kwesihlakala

1. Nweba ingalo yakho ngesandla sakho sibheke phansi.
2. Bamba isisindo esincane njengoba ugobisa isihlakala sakho phezulu nasemuva. Uzozwa ukunwebeka ngemuva kwesandla sakho nesihlakala.
3. Kancane kancane buyisela isihlakala sakho endaweni yokuqala.
4. Yenza amasethi ama-2 ayi-15.

Ungasikhulisa kancane kancane isisindo njengoba uthola amandla.

Ukuzivocavoca 7: Ukuqiniswa kokuphambuka kwemisebe yeWrist

1. Nweba ingalo yakho phambi kwakho, intende ibheke ngaphakathi, ngenkathi ubambe isisindo. Isithupha sakho kufanele sibe ngaphezulu. Linganisa ingalo yakho phambili etafuleni futhi nesihlakala sakho sibekwe onqenqemeni uma udinga ukwesekwa okwengeziwe.
2. Ukugcina ingalo yakho inganyakazi, gobisa ingalo yakho ngobumnene, isithupha sikhuphukele phezulu ophahleni. Uzozwa ukunwebeka phansi kwesithupha sakho lapho ihlangana khona nesihlakala sakho.
3. Yehlisa ingalo yakho kancane iye endaweni yokuqala.
4. Yenza amasethi ama-2 ayi-15.
5. Hlala esihlalweni imilenze yakho ivulekile ivuleke kancane.
6. Bamba umkhawulo owodwa webhande lokunwebeka ngesandla sakho sokudla.
7. Ncika phambili, beka indololwane yakho yangakwesokudla ethangeni lakho langakwesokudla, bese ingalo yakho yehla phakathi kwamadolo akho.
8. Usebenzisa unyawo lwakho lwesobunxele, nyathela kolunye uhlangothi lwebhande lokunwebeka.
9. Ngesandla sakho sibheke phansi, bhinca kancane ingalo yakho yangakwesokudla ohlangothini kude nedolo lakho lesobunxele. Uzozwa ukunwebeka ngemuva nangaphakathi kwesandla sakho.
10. Phinda izikhathi eziyi-8 kuye kwezingu-12.
11. Phinda lo msebenzi ngakwesokunxele sakho.
12. Cindezela ibhola le-putty imizuzwana emihlanu njengesikhathi.
13. Yenza amasethi ama-2 ayi-15.
14. Beka ibhande lenjoloba noma uthayi wezinwele osithupheni sakho nakuminwe yakho. Qiniseka ukuthi ibhendi liqinile ngokwanele ukunikeza ukumelana okuthile.
15. Vula isithupha sakho ukuze welule ibhande lenjoloba ngangokunokwenzeka. Uzozwa ukunwebeka eceleni kwesithupha sakho.
16. Yenza amasethi ama-2 ayi-15.

Ukuzivocavoca 8: Ukuqiniswa kokuphambuka kwe-radial okweqile

Ukuzivocavoca 9: Ukuqinisa ukubamba

Ukuzivocavoca 10: Intwasahlobo yeminwe

Lapho uzobona udokotela wakho

Kubalulekile ukuthi wenze lezi zivivinyo ngokungaguquki ukunciphisa izimpawu zakho nokuvimbela ukuqhuma. Ungasebenzisa futhi ukwelashwa okushisayo nokubandayo esihlakaleni sakho noma uthathe izidakamizwa ezingezona ukuvuvukala ezinjenge-ibuprofen (Advil) zokuqeda izinhlungu.

Uma uthathe izinyathelo zokunciphisa ubuhlungu bakho futhi isihlakala sakho asibi ngcono, kufanele ubone udokotela. Ngokubambisana unganquma inkambo engcono kakhulu yesenzo sokuphulukisa.

Bangakudlulisela kuchwepheshe ukuthola ukwelashwa okwengeziwe. Kubalulekile ukuthi uphathe i-Quervain's. Uma ishiywe ingalashwa, ingadala ukulimala unomphela ebangeni lakho lokunyakaza noma kubangele ukuqhuma kwethenda yethenda.