Ukuqonda Ububanzi Besihlombe Esijwayelekile

-Delile

• Yini eyakha ukuhlangana kwehlombe lakho?
• Yini uhla lokunyakaza olujwayelekile?
• Ukujika kwehlombe
• Ukunwetshwa kwamahlombe
• Ukuthunjwa kwamahlombe
• Ukukhishwa kwehlombe
• Ukuzungezisa okuphakathi
• Ukuzungezisa okulandelayo
• Izimo ezivamile ezithinta ububanzi bokunyakaza
• Ukuthatha

Yini eyakha ukuhlangana kwehlombe lakho?

Ukuhlangana kwakho kwehlombe uhlelo oluyinkimbinkimbi olwenziwe amalunga amahlanu namathambo amathathu:

• i-clavicle, noma ithambo lekhola
• scapula, ihlombe lakho
• i-humerus, okuyithambo elide engalweni yakho ephezulu

Lolu hlelo lwamalunga namathambo luvumela ihlombe lakho ukuba lihambe ngezindlela ezihlukile. Ukunyakaza ngakunye kunebanga lokunyakaza elihlukile. Amandla amahlombe akho okuhamba ebangeni elijwayelekile ancike empilweni yakho:

• imisipha
• imigqa
• amathambo
• amalunga omuntu ngamunye

Yini uhla lokunyakaza olujwayelekile?

Amahlombe akho anamandla okuhambisa ngaphezu kwamalunga amaningi. Ububanzi behlombe lakho lokuhamba, ngokuyisisekelo, ukuthi ungahambisa kangakanani ihlombe ngalinye ngezindlela ezihlukile ngaphandle kobuhlungu obukhulu obuhlangene noma ezinye izingqinamba.

Ukujika kwehlombe

I-Flexion ukunyakaza okunciphisa i-angle phakathi kwezingxenye ezimbili lapho i-joint ixhuma khona. Uma ubambe izingalo zakho ziqonde nezintende zibheke ezinhlangothini zakho bese uphakamisa izingalo zakho phambi komzimba wakho ukuze ukhombe izandla zakho entweni ephambi kwakho, ulolonga ukujija.

Ububanzi obujwayelekile bokuhamba kwehlombe ngama-degree ayi-180. Lokhu kufaka ukuhambisa izingalo zakho kusuka ezintendeni zezandla ubheke ohlangothini lomzimba wakho uye endaweni ephakeme kakhulu ongaphakamisa izingalo zakho phezu kwekhanda lakho.

Ukunwetshwa kwamahlombe

Isandiso ukunyakaza okwandisa i-engeli phakathi kwezingxenye ezimbili ijoyini elihlanganayo. Uma ufinyelela ezandleni zakho ngemuva kwakho - cabanga ngokufaka okuthile ephaketheni lakho langemuva - uprakthiza ukunweba.

Ububanzi obujwayelekile bokunyuswa kwamahlombe buye endaweni ephakeme kakhulu ongaphakamisa ingalo yakho ngemuva kwakho - ukuqala ngezintende zezandla zakho eduze komzimba wakho - kuphakathi kwama-degree angama-45 nama-60.

Ukuthunjwa kwamahlombe

Ukuthunjwa kwenzeka lapho ukunyakaza kwengalo kude nomzimba wakho. Uma uphakamisa ingalo yakho kusuka ezinhlangothini zomzimba wakho, kungukuthunjwa kwehlombe lakho.

Ububanzi obujwayelekile bokuthunjwa, kuqala ngezintende zezandla zakho ezinhlangothini zakho, bungaba ngu-150 degrees ehlombe eliphilile. Lokhu kubeka izandla zakho ngaphezu kwekhanda lakho izingalo zakho ziqonde.

Ukukhishwa kwehlombe

Ukwenziwa kwehlombe kwenzeka lapho uhambisa izingalo zakho ziye maphakathi nomzimba. Uma uzigona, amahlombe akho ayaxakaniseka.

Uhla olujwayelekile lokunyuswa kokuthwalwa kwehlombe ngama-degree angama-30 kuye kwangama-50 ngokuya ngokuguquguquka nokwakheka komzimba. Uma isifuba sakho noma ama-biceps wakho enemisipha ikakhulukazi, kungaba nzima ukuhambisa izingalo zakho ziye ngaphakathi.

Ukuzungezisa okuphakathi

Ngezingalo zakho ezinhlangothini zakho, phendulela izintende zezandla zakho emzimbeni wakho bese ugoba izindololwane zakho ngama-degree angama-90 ukuze izandla zakho zikhombe phambi kwakho. Gcina izindololwane zakho emzimbeni wakho bese uhambisa izingalo zakho emzimbeni wakho.

Cabanga ukuthi umzimba wakho uyikhabethe, izingalo zakho ziyizicabha zekhabhinethi futhi uvala iminyango. Lokhu kungukujikeleza kwangaphakathi - okubizwa nangokuthi ukujikeleza kwangaphakathi - futhi ububanzi obujwayelekile bokunyakaza kwehlombe eliphilile ngama-degree angama-70 kuye kwangama-90.

Ukuzungezisa okulandelayo

Ngezingalo zakho ezinhlangothini zakho, izintende zibheke umzimba wakho, goba izindololwane zakho ngama-degree angama-90. Ukugcina izindololwane zakho emzimbeni wakho kuvulela izingalo zakho kude nomzimba wakho. Lokhu kungukujikeleza okuzenzakalelayo - okubizwa nangokuthi ukujikeleza kwangaphandle - futhi ibanga elijwayelekile lokunyakaza kwehlombe eliphilile ngama-degree angama-90.

Izimo ezivamile ezithinta ububanzi bokunyakaza

Ihlombe lakho lakhiwe izingxenye eziningi ezihambayo. Ibhola lengalo yakho engenhla lingena esokeni lehlombe lakho. Ibanjelwe lapho ngemisipha, imisipha, nemisipha. Udaba ngesinye salezi zingxenye lungathinta ibanga lakho lokunyakaza.

Izinkinga ezivamile zifaka:

• i-tendinitis
• i-bursitis
• ingxubevange
• ukuphuka
• isifo samathambo
• ukuqhuma
• izinkinga

Udokotela wakho uzohlola inkinga engaba khona ngokusebenzisa uchungechunge lwezivivinyo, ezingafaka:

• ukuhlolwa ngokomzimba
• Ama-X-ray
• i-ultrasound
• I-MRI
• Iskena se-CT

Uma ukhathazekile ngobubanzi bokuhamba kwehlombe lakho, kufanele usho udaba kudokotela wakho.

Ukuthatha

Ububanzi obujwayelekile bokunyakaza kwehlombe lakho buxhomeke ekuguqukeni kwakho kwempilo kanye nempilo yonke yehlombe lakho.

Uma ukhathazekile ngokujikeleza noma ububanzi bokuhamba kwehlombe lakho noma uzwa ubuhlungu ngesikhathi sokuhamba okujwayelekile, kufanele ubonane nodokotela wakho. Bangakusiza ukuthi uthole uhlelo lokwelashwa noma bakuncomele kudokotela wamathambo.