Ukuzivocavoca umzimba kwe-Rotator Cuff Pain

-Delile

• Yini okufanele uyenze ngemuva kokulimala?
• 1. Ukwelulwa komnyango
• 2. Ukujikeleza kwangaphandle okulele eceleni
• 3. Imigqa ephezulu ukuya phansi
• 4. Reverse fly
• 5. Ukudonsa umshini wokugunda utshani
• Ukubonana nodokotela nini

Kuyini ukulimala kwekhafu ye-rotator?

Njengoba abalandeli bezemidlalo nabagijimi ngokufanayo bazi, ukulimala ehlombe kuyibhizinisi elibi. Zingaba buhlungu ngokweqile, zinciphise, futhi ziphuze ukwelashwa.

Isigaxa se-rotator siyiqembu lezicubu ezine eziqinisa ihlombe futhi livumele ukuthi lihambe. Uchwepheshe wezemvelo kanye nomsunguli weWebPT Heidi Jannenga uthi kufanele ukhangele ngeso lengqondo ikhanda lesithambo sengalo njengebhola legalufu, nendawo yesikhala sehlombe njengethayi yegalufu. Uthi, "Ikhafu ye-rotator isebenza njengomkhono owenza ibhola likwazi ukuzungeza nokugingqika ngenkathi lihlala ku-tee."

Ukulimala okuvame kakhulu kwekhafu ye-rotator kungukufakwa ngaphakathi nezinyembezi.

• Ukufakwa ngaphakathi emzimbeni: Ukufakwa ngaphakathi kwenzeka lapho imisipha ye-rotator ikhukhumala futhi inyakaze isikhala esiphakathi kwengalo namathambo ehlombe, kubangele ukuncinza. Ukucindezela kwemisipha, okunye ukulimala ngokweqile, kanye nama-bone spurs yizimbangela ezivamile zokuvuvukala.
• Izinyembezi: Ukulimala okungajwayelekile, ukukhala kwekhiphu ye-rotator kwenzeka lapho ikhebula le-rotator noma umsipha udabukile. Iningi lezinyembezi ngeke lidinge ukuhlinzwa.

Ukuphindaphinda, ukunyakaza okuphezulu kungagcina phansi imisipha ye-rotator futhi ngakho-ke kuyimbangela evamile yokulimala. Kungakho abagijimi abanjengezimbiza ze-baseball bavame ukuba nezinkinga zamahlombe. Ukulimala okubuhlungu, njengokuwela engalweni yakho, nakho kungadala ukulimala. Akunandaba ukuthi kwenzeka kanjani, ubungozi benkinobho ye-rotator izinyembezi ziyanda njengoba sikhula futhi nokugqoka emzimbeni wethu kuhlangana.

Yini okufanele uyenze ngemuva kokulimala?

Zama ukusebenzisa indlela ye- “RICE” ngokushesha ngemuva kokulimala: Ukuphumula, iqhwa, ukucindezela, futhi ukuphakama sebenzani ndawonye ukunciphisa izinhlungu nokuvuvukala. Lapho ukuvuvukala kwehlile futhi ingalo yakho ingasasebuhlungu ukunyakaza, izivivinyo ezithile zingakusiza ukuthi welaphe futhi uvikele izingqinamba ezifana "nehlombe elifriziwe" noma ukulahleka kohambo lokunyakaza. Lezi zivivinyo zifaka:

• ukwelulwa komnyango
• ukuzungeza kwangaphandle okulele eceleni
• imigqa ephezulu ukuya phansi
• ukuhlehlisa impukane
• umshini wokugunda utshani udonse

Uma ukhululekile ukungeza isisindo kulezi zivivinyo, zama ukusebenzisa i-dumbbell elula noma ibhendi lokumelana nokuphindaphinda. Uma ungenayo i-dumbbell ekhanyayo, zama ukusebenzisa ithini lesobho.

1. Ukwelulwa komnyango

1. Fudumeza imisipha yakho ngokuma emnyango ovulekile bese welulela izingalo zakho eceleni.
2. Bamba izinhlangothi zomnyango ngesandla ngasinye ngaphansi noma ngaphansi kobude behlombe, bese uncika phambili ngomnyango uze uzwe ukunweba okulula.
3. Hlala uqonde emuva njengoba uncika futhi uhambisa isisindo sakho ezinzwaneni zakho. Kufanele uzizwe welula phambi kwehlombe lakho. Ungadluli ngaphezulu.

2. Ukujikeleza kwangaphandle okulele eceleni

1. Lala ohlangothini olubhekene nengalo yakho elimele.
2. Goba indololwane yengalo yakho elimele iye kuma-degree angama-90 bese uphumuza indololwane ohlangothini lwakho. Ingalo yakho kufanele iphumule esiswini sakho.
3. Bamba i-dumbbell ekhanyayo esandleni sohlangothi olimele futhi, ugcine indololwane yakho eceleni kwakho, uphakamise kancane i-dumbbell ubheke ophahleni. Yeka ukuzungezisa ingalo yakho uma uzizwa unzima.
4. Bamba i-dumbbell phezulu imizuzwana embalwa ngaphambi kokubuyela endaweni yokuqala nengalo yakho ibheke phansi.
5. Phinda amasethi ama-3 ka-10 kuze kube kathathu ngosuku. Khulisa ukuphindaphinda kuya kuma-20 lapho isethi engu-10 iba lula.

3. Imigqa ephezulu ukuya phansi

1. Namathisela ibhande lokumelana nokuthile okuqinile noma ngaphezulu kobude behlombe. Qiniseka ukuthi iphephile ngakho-ke ayizukulahleka uma uyidonsa.
2. Guqa ngedolo elilodwa ukuze idolo elibhekene nengalo yakho elimele liphakanyiswe. Umzimba wakho nedolo elehlisiwe kufanele lihambisane. Phumuza esinye isandla sakho emadolweni aphakanyisiwe.
3. Ukubamba ibhande ngokuphepha ngengalo yakho yeluliwe, donsela indololwane yakho emzimbeni wakho. Gcina umhlane wakho uqonde bese ucindezela amahlombe akho ehlombe ndawonye naphansi lapho udonsa. Umzimba wakho akufanele unyakaze noma usonteke ngengalo yakho.
4. Buyela ekuqaleni bese uphinda amasethi ama-3 kwangu-10.

4. Reverse fly

1. Yima izinyawo zakho zihlukaniswe ububanzi ehlombe amadolo akho agobe kancane. Gcina umhlane wakho uqonde bese ugoba phambili okhalweni kancane.
2. Ngesisindo esincane esandleni ngasinye, welula izingalo zakho uziphakamise zisuke emzimbeni wakho. Ungakhiyi indololwane yakho. Cindezela amahlombe akho ehlombe ndawonye lapho wenza kanjalo. Ungaphakamisi izingalo zakho ngaphezu kokuphakama kwamahlombe.
3. Buyela ekuqaleni bese uphinda amasethi ama-3 kwangu-10.

5. Ukudonsa umshini wokugunda utshani

1. Yima ngezinyawo zakho zihlukaniswe ububanzi. Beka uhlangothi olulodwa lwebhande lokumelana ngaphansi konyawo olubhekene nengalo yakho elimele. Bamba olunye uhlangothi ngengalo elimele, ngakho-ke ibhendi lihamba liwelele ngaphesheya komzimba wakho.
2. Ukugcina esinye isandla sakho esinqeni sakho futhi ungakhiyanga amadolo akho, goba kancane okhalweni ukuze isandla esibambe ibhande sifane nedolo elihlukile.
3. Njengokungathi uqala umshini wokugunda utshani ngokuhamba kancane, qondanisa ume uqonde ngenkathi udonsa indololwane yakho emzimbeni uye ezimbanjeni zakho zangaphandle. Gcina amahlombe akho ekhululekile futhi ucindezele amahlombe akho ehlombe ndawonye njengoba umile.
4. Phinda amasethi ama-3 ka-10.

Ukubonana nodokotela nini

Ngenkathi lezi zivivinyo zingasiza ekwakheni amandla ngemuva kokulimala okuncane, ukulimala okukhulu noma okuphindaphindayo kudinga ukunakwa okwengeziwe. Xhumana nodokotela uma uhlangabezana:

• ubuhlungu noma ubuhlungu obujulile
• ukuvuvukala
• ubunzima bokuphakamisa ingalo
• ubunzima bokulala engalweni yakho ngaphezu kwezinsuku ezimbalwa ngemuva kokulimala kwakho

Lezi yizimpawu zokulimala okukhulu kakhulu.