Ungayibona Kanjani, Uyiphathe Futhi Uyivimbele kanjani Ubuhlungu Bokuqaqamba Kwangemva kwalokho

-Delile

• Butholakala kanjani ngaleso sikhathi ubuhlungu bokuvelela?
• Ukuhlolwa kokucindezelwa kwe-Thenar
• Ukuhlolwa kokucindezelwa komhubhe weCarpal
• Yini ebangela ubuhlungu besikhathi esiphakeme nokuvuvukala?
• Ungabelapha kanjani ubuhlungu besikhathi esidlule
• Imithi yokwelashwa
• Amakhambi asekhaya
• Ungabuvimba kanjani ubuhlungu besikhathi esivela phambili
• Ubani osengozini yezinhlungu eziphakeme ngaleso sikhathi?
• Ukudla okudlela endlini

Ukuphakama kwakho ngaleso sikhathi kuyindawo ethambile enesisindo sesithupha sakho. Imisipha emine etholakala lapha yenza isithupha sakho siphikisane. Lokho wukuthi, bavumela isithupha sakho sibambe futhi sibambe izinto ezincane njengepensela, inaliti yokuthunga, noma isipuni. Isithupha esiphikisayo futhi sikuvumela ukuthi uthumele umbhalo ocingweni lwakho, ubambe futhi uvule isivalo somnyango, futhi uphathe izikhwama ezisindayo.

Usebenzisa isithupha sakho ukwenza imisebenzi yakho eminingi yansuku zonke. Ngokuhamba kwesikhathi, le minyakazo ephindaphindwayo ingacindezela imisipha elawula isithupha sakho, ibangele ukuvuvukala nobuhlungu.

Qhubeka ufunde ukuze ufunde ukuthi ngaleso sikhathi buvela kanjani ubuhlungu bokuvelela, ukuthi buphathwa kanjani, nokuthi bungavinjelwa kanjani.

Butholakala kanjani ngaleso sikhathi ubuhlungu bokuvelela?

Ukuhlola ubuhlungu besikhathi esiphakeme, udokotela wakho uzokubuza:

• ngenkathi iqala
• obukwenza ngenkathi iqala
• indawo yobuhlungu bakho futhi uma isakazekela kwenye indawo
• uma kukhona okwenza kube ngcono noma kubi, ikakhulukazi ukunyakaza okuthile
• uma uke waba nayo ngaphambilini
• umsebenzi wakho
• imisebenzi yakho nokuzilibazisa

Udokotela wakho uzobe esehlola isandla sakho, egxile lapho kukhona khona ubuhlungu. Bangazama ukukhiqiza ubuhlungu ngokuhambisa isithupha noma isihlakala.

Ukuhlolwa kokucindezelwa kwe-Thenar

Kulesi sivivinyo, udokotela wakho angadudula ekuveleni kwakho ngaleso sikhathi ngesithupha ukuthola indawo ebuhlungu.

Ukuhlolwa kokucindezelwa komhubhe weCarpal

Ukuhlolwa kokucindezelwa komhubhe we-carpal, lapho udokotela wakho ecindezela khona emhubheni wakho we-carpal, isivivinyo esivame kakhulu. Udokotela wakho uzokwenza lolu vivinyo uma esola ukuthi ubuhlungu bakho buhlobene noma budala i-carpal tunnel syndrome.

Yini ebangela ubuhlungu besikhathi esiphakeme nokuvuvukala?

Imvamisa, ubuhlungu besikhathi obudlule buba khona ngenxa yokuthi usuthuthukise i-overuse syndrome kusuka ekunyakazeni okuphindaphindayo kwesithupha. Ubuhlungu bukhona ekuphakameni kwakho ngaleso sikhathi ngoba imisipha ehambisa isithupha sakho ikhona.

Enye yezimbangela ezivame kakhulu kodwa ezingagwemeka zesikhathi esedlule sokusebenzisa ngokweqile isifo ukuthumela imiyalezo njalo ngezithupha zakho.

Imisipha ekuphakameni kwakho ngaleso sikhathi ixhunywe ku-ligament ogijima ngaphakathi kwengalo yakho phezu komhubhe wakho we-carpal. Lapho lo mgudu uvuvuka noma kukhona ukuvuvukala kwezicubu emhubheni we-carpal, unciphisa umhubhe we-carpal, ucindezele konke okukuwo, kufaka phakathi inzwa ephakathi. Imizwa yomphakathi egijima kulo mhubhe ibangela imisipha ekuphakameni kwakho kwangesikhathi esedlule. Lapho inzwa icindezelwa, ingadala ubuhlungu besikhathi esiphakeme.

Isebenza ngenye indlela, futhi. I-overuse syndrome emisipheni yakho yangemuva ingaba nomthelela ku-carpal tunnel syndrome esihlakaleni sakho. I-Carpal tunnel syndrome nayo ingadala ubuhlungu ekuveleni kwakho kwangemva kwalokho.

Ukulimala kwezemidlalo, ikakhulukazi kwi-baseball, kungadala ubuhlungu besikhathi esidlule. Imvamisa, kwenzeka lapho ubamba ibhola elihamba ngokushesha ngezandla zakho noma uwa kokuphakama kwakho ngemuva lapho welula ukubamba ibhola.

Ungabelapha kanjani ubuhlungu besikhathi esidlule

Uma ungakwazi ukumisa umsebenzi obangela ukuvuvukala nobuhlungu, imvamisa kuzoba ngcono. Imvamisa lokhu akunakwenzeka ngoba kungumsebenzi womsebenzi. Uma kungenxa yokuzilibazisa noma ezemidlalo, ungahle ungafuni ukukunikela.

Imithi yokwelashwa namakhambi asekhaya kungasiza noma ungawuyeki ngokuphelele umsebenzi owonayo. Imvamisa inhlanganisela evela kuzo zombili izigaba isebenza kahle kakhulu.

Imithi yokwelashwa

Ukuhlukaniswa kwesithupha kuvame ukusetshenziselwa ukwelapha ubuhlungu besikhathi esedlule. Ikhubaza isithupha sakho, ngakho-ke imisipha ayikwazi ukusetshenziswa ngokweqile. Lokhu kusiza ekudambiseni izinhlungu futhi kunikeza imisipha yakho isikhathi sokuphola.

Ungahle ungakwazi ukugqoka ubulembu ngaso sonke isikhathi uma kuphazamisa ikhono lakho lokwenza umsebenzi wakho, kepha kufanele uwugqoke lapho kukhonakala khona.

Ezinye izindlela zokwelashwa zifaka:

• ukuvimbela isithupha sakho nge-kinesiology tape
• izidakamizwa ezingezona ukuvuvukala, ezifana ne-ibuprofen ne-naproxen
• imijovo ye-steroid
• ukutshopa, i-acupressure, noma isinalidi esomile

Amakhambi asekhaya

Izinto ongazenza wedwa ekhaya zifaka:

• iqhwa indawo imizuzu eyi-10, ama-3 kuye kuma-4 ngosuku
• sebenzisa ukwelashwa okubandayo ngezinhlungu zakamuva
• sebenzisa ukwelashwa okufudumele kobuhlungu obungapheli
• hlikihla indawo
• yenza isithupha nesandla

Ungabuvimba kanjani ubuhlungu besikhathi esivela phambili

Indlela engcono yokuvimbela ubuhlungu besikhathi esiseduze ukuthi bungehli noma buphinde bube khona ngokugwema imisebenzi ebandakanya ukunyakaza kwesithupha okuphindaphindwayo.

Kwesinye isikhathi awukwazi ukumisa le misebenzi ngoba iyadingeka emsebenzini noma ufuna ukuqhubeka nomsebenzi oyibangelayo. Kulokhu, kufanele uthathe amakhefu kaningi ukuze uphumule imisipha elawula isithupha.

Futhi ungathola ezinye izindlela zokwenza umsebenzi ongabandakanyi ukusebenzisa isithupha sakho ngokweqile.

Ukwelula isithupha kanye nemisipha yesandla nakho kungasiza ekuvimbeleni imisipha ekubeni lukhuni. Nakhu okunye ukwelula okuhle kokuvelela kwakho ngaleso sikhathi:

• Misa kancane isithupha sakho emuva engalweni yakho ngenkathi usakaza iminwe yakho ngaphandle.
• Cindezela intende yesandla sakho ubheke endaweni eyisicaba ngenkathi ugcina isithupha sakho nomunwe wenkomba ubanzi kakhulu ngangokunokwenzeka.
• Beka isandla sakho endaweni eyisicaba uphakamise intende yesandla sakho bese uncika ngobumnene ebukhoneni bakho obuphambili ngendololwane yakho, uyihambise eduze kwendawo.

Ubani osengozini yezinhlungu eziphakeme ngaleso sikhathi?

Imisebenzi eminingi, imisebenzi yezemidlalo, nezinto zokuzilibazisa zandisa ubungozi bezinhlungu nokuvuvukala ekuveleni kwakho kwangaphambilini. Ezimbalwa zazo yilezi:

• imisebenzi esebenzisa amakhompyutha noma amathuluzi esandla njalo
• ukwelashwa kokubhucungwa
• ihoki
• i-baseball
• igalofu
• ukupheka
• ubuciko
• umculo
• ukuthunga nokunitha
• ukubhala

Ukudla okudlela endlini

Ubuhlungu besikhathi esiphakeme ngokuvamile ngenxa yesifo sokusebenzisa ngokweqile esilethwa ukunyakaza kwesithupha okuphindaphindwayo. Ngokuvamile iyathuthuka ngokuhlanganiswa kwemithi yokwelashwa namakhambi asekhaya.

Ngezinye izikhathi ungavimbela ubuhlungu besikhathi esiphakeme ngokugwema imisebenzi edinga ukunyakaza kwesithupha okuphindaphindayo. Uma lokho kungenzeki, ukuthatha amakhefu kaningi ngesikhathi somsebenzi nokwenza ukwelula kungasiza.