Ungayelapha Kanjani i-Trapezius Strain

-Delile

• Ukubuka konke
• Ziyini izimpawu?
• Izimbangela ezivamile
• Ukulimala kanzima
• Ukusetshenziswa ngokweqile
• Kutholakala kanjani
• Izinketho zokwelashwa
• Umugqa wesikhathi wokutakula
• Ukuzivocavoca kwe-trapezius
• Ukuthatha

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

Ukubuka konke

I-trapezius iyisicubu esicaba, esakhiwe njengonxantathu emhlane wakho. Isuka entanyeni yakho, yehle ngomgogodla iye cishe maphakathi nomhlane wakho nangaphesheya kwehlombe lakho. Une-trapezius yangakwesokudla nangakwesobunxele. Le misipha emikhulu isekela izingalo namahlombe akho, futhi iyadingeka ukuphakamisa izingalo zakho.

Sebenzisa lo mdwebo wokusebenzisana we-3-D ukuhlola i-trapezius yangakwesokunxele nangakwesokudla.

Uhlobo lwe-trapezius ukulimala okuvamile okunganciphisa ibanga lakho lokunyakaza namandla ezingalweni zakho. Ubunzima benzeka lapho imicu esesisicwini noma yethenda yelula ngaphezu komkhawulo wayo ojwayelekile. Isimo singenzeka kancane kancane kusuka ekusetshenzisweni ngokweqile noma ngokuzumayo kusukela ekulimaleni. Ukuphulukisa uhlobo lwe-trapezius kungahle kungadingi lutho ngaphandle kokuphumula neqhwa. Ukuvivinya i-trapezius yakho kungasiza ukuyiqinisa futhi kuyigcine iguquguquka kalula ukunciphisa ubungozi bokulimala phansi komgwaqo.

Ziyini izimpawu?

Izimpawu zohlobo lwe-trapezius ziyahlukahluka, kuya ngesizathu sokulimala kanye nobukhulu baso. Ungazizwa “ngamafindo” emisipheni entanyeni yakho nasemhlane ongaphezulu. I-trapezius izozizwa ibuhlungu, futhi imisipha ingahle i-spasm noma i-cramp. Uhlobo olubucayi lungaholela ekuvuvukeni nasekuvuvukeni.

Intamo yakho nehlombe lakho futhi lingazizwa liqinile futhi liqinile, linikeze ukuhamba okulinganiselwe. Ungaba nenkinga yokuguqula ikhanda lakho lisuka kolunye uhlangothi. Uhlobo lwe-trapezius lungahle lushiye ingalo eyodwa noma zombili zikhala noma zibuthakathaka.

Izimbangela ezivamile

Izinkinga zeTrapezius zingenzeka ngenye yezindlela ezimbili: ngokulimala kanzima noma ngokweqile.

Ukulimala kanzima

Ukulimala kanzima kwemisipha kwenzeka ngokuzumayo lapho imisipha ihlangabezana nokuhlukumezeka, njengokuphambuka okunobudlova noma ukushayisana. Ukuwa okubi kungadala uhlobo lwe-trapezius. Lapho kukhona ukushaya kanzima ku-trapezius, kungahle kube nokulimala kanye nezinye izimpawu zokucindezeleka kwemisipha. Ubuhlungu nokuqina kokulimala kanzima kuzozwakala ngokushesha.

Ukusetshenziswa ngokweqile

Ukulimala ngokweqile kuvame ukwenzeka lapho kuphindaphindwa, imisebenzi enomthelela ophansi yenziwa isikhathi eside. Kepha ungaphinde ucindezele i-trapezius yakho ngokwenza umsebenzi onzima nokuphindaphindayo, njengokuphakamisa izinsimbi ezisindayo. Lapho i-trapezius noma yimuphi umsipha usebenza ngokweqile futhi ungenaso isikhathi sokuzilungisa, kungenzeka ukuthi kube khona uhlobo lokunye ukulimala.

Kutholakala kanjani

Ukuhlonza ukulimala kwezicubu ezithambile ngokuvamile kudinga ukuhlolwa komzimba nokuhlolwa kwe-imaging. Ngesikhathi sokuhlolwa, udokotela wakho uzobuyekeza izimpawu zakho futhi akhulume ngokuthi ukulimala kungenzeka nini nokuthi kanjani. Uma bekungekho ukulimala okunamandla, futhi uqaphele izimpawu ziya ngokuya ziba zimbi kancane kancane, zama ukukhumbula ukuthi ziqale nini nokuthi imiphi imisebenzi engahle ibe yimbangela.

Ngesikhathi sokuhlolwa, udokotela wakho uzokucela ukuthi uhambise ingalo nentamo yakho ezindaweni ezihlukile. Udokotela wakho futhi angahambisa intamo yakho, ingalo, noma ihlombe lakho ukuthola umbono wobubanzi bokuhamba kwakho, amandla akho, nendawo kanye nobangela bezinhlungu.

I-X-ray ayikwazi ukuveza izithombe ezinemininingwane yokulimala kwemisipha, kodwa ingasiza ekunqumeni ukuthi izimpawu zakho zibangelwa ukuphuka kwethambo yini. I-Magnetic resonance imaging (i-MRI) isebenzisa amandla kazibuthe aqinile namagagasi omsakazo ukukhiqiza izithombe zezicubu ezithambile (njengemisipha, imisipha, nezitho zomzimba). I-MRI ingasiza ukukhomba indawo eqondile yesicubu semisipha nokuthi ngabe kukhona ukukhala kwemisipha okuphelele noma uhlobo nje.

Ukulimala kwemisipha kuvame ukuhlukaniswa ngelinye lamabanga amathathu:

• Ukulimala kukaGrade 1 kungukucindezela kwemisipha okuncane, okubandakanya amaphesenti angaphansi kwama-5 wezintambo zemisipha.
• Ukulimala kukaGrade 2 kuthinta imicu eminingi, futhi kungukulimala okukhulu kakhulu. Umsipha awudabuki ngokuphelele, noma kunjalo.
• Ukulimala kukaGrade 3 akuyona inkinga, kepha ukuqhuma okuphelele kwemisipha noma imisipha.

Izinketho zokwelashwa

Uma utholakale une-trapezius strain, mhlawumbe uzokwelulekwa ukuthi ufake iqhwa endaweni elimele futhi uphumule. Ungazama futhi i-ice nokuphumula uma uzizwa ukuthi une-trapezius strain, kepha ungacabangi ukuthi kubucayi ngokwanele ukuthola ukuhlolwa kwezokwelapha.

I-RICE (ukuphumula, iqhwa, ukuqina, ukuphakama) uhlelo oluhle lokwelashwa kwamaqakala namadolo, ikakhulukazi, kepha ukucindezelwa nokuphakama akuhlali kungokoqobo kuhlobo lwe-trapezius.

Udokotela angazama ukugoqa ihlombe lakho ukuze acindezele i-trapezius ukuze anciphise ukuvuvukala. Kepha lokhu kaningi akudingekile noma akusebenzi, unikezwe ukuthi ukulimala kungaba maphakathi nomhlane wakho ongaphezulu.

Umgomo wokuphakama ukunciphisa ukuvuvukala endaweni yokulimala. Lokhu kufezwa ngokukhulisa indawo yokulimala ngaphezu kwezinga lenhliziyo. Kepha ngoba i-trapezius isivele ingaphezulu kwenhliziyo, kungenzeka ungadingi ukuthatha ezinye izinyathelo ngaphandle kokuphakamisa ikhanda namahlombe akho ngenkathi ulele.

I-Kinesiology tape yindlela entsha yokwelashwa kwemisipha. Kuyitape enwebekayo, enwebekayo ebekwe esikhunjeni ngaphezu kwemisipha elimele. Itheyiphu idonsa isikhumba ngobumnene kuyo, yehlisa ingcindezi emisipheni nakwezinye izicubu ngaphansi. Ungabona abadlali be-basketball, abadlali be-volleyball, nabanye abadlali bezemidlalo be-tape kinesiology tape ngesikhathi semincintiswano. Yize kusungulwe okusha, i-kinesiology ifakazele kwabanye ukusiza ukukhulula uhlobo lwe-trapezius.

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Lapho ukulimala kungaphezu kohlobo oluthile futhi kungukuqhekeka okuphelele kwemisipha noma imisipha, kungadingeka ukuhlinzwa ukuze kulungiswe imisipha noma kunamathiselwe futhi imisipha ethanjeni noma emsipheni lapho ihlukane khona nayo.

Umugqa wesikhathi wokutakula

Ukululama kwakho kuzoya ngobukhulu besimo nokuthi uphathwa kahle kanjani ekuqaleni. Uma uphumuza i-trapezius futhi uyiqandisa, ubunzima beBanga 1 bungathatha amasonto amabili noma amathathu kuphela ukululama, kanti ukulimala okubi kakhulu kungadinga izinyanga ezimbalwa.

Udokotela wakho mhlawumbe uzokweluleka ukuthi unciphise indlela yakho yokubuyela emisebenzini yakho ejwayelekile. Qala ngomsebenzi olula futhi usebenze ngendlela yakho ejwayelekile yokusebenza noma ukuzivocavoca umzimba.

Ukuzivocavoca kwe-trapezius

Ukuzivocavoca okwelula nokuqinisa kungasiza ekuvikeleni izingqinamba ze-trapezius zesikhathi esizayo.

Ukwelula okulula kwe-trapezius kwenziwa ngokubheka phambili phambili nehlombe lakho likhululekile. Yehlisa ihlombe lakho langakwesokudla bese ugoba intamo yakho ngakwesobunxele, njengokungathi uzama ukuthinta ihlombe lakho lesobunxele ngendlebe yakho yesobunxele. Bamba imizuzwana engama-20, bese uqondisa kancane intamo yakho bese wenza okufanayo ngakwesokunene. Nazi ezinye izinto ezimbalwa ongazizama.

Ukuze uqinise i-trapezius, zama ukuzivocavoca okubizwa ngokuthi ukusethwa kwe-scapula. Lala esiswini sakho ngomcamelo noma ithawula ngaphansi kwebunzi lakho ukuze uthole induduzo, uma ufuna. Ngezingalo zakho ezinhlangothini zakho, donsela amahlombe akho ehlombe ndawonye bese wehla ngangokunokwenzeka futhi ubambe imizuzwana eyi-10. Zama ukwenza isethi engu-1 yokuphindaphinda okungu-10, kathathu ngesonto. Zama lezi ezinye izivivinyo futhi.

Ukuthatha

Lapho usuthole esimweni se-trapezius, uzofuna ukuthatha izinyathelo ezimbalwa zokuqapha ukusiza ukugwema ukulimala okufanayo phansi komgwaqo. Enye yezinyathelo ezibaluleke kakhulu zokuvimbela ukulimala ongazithatha ukufudumala kahle ngaphambi kokuzivocavoca. Ukujaha okulula noma ama-calisthenics athile kusiza ekwenzeni igazi ligijime emisipheni yakho. Ukuzivocavoca okufudumalayo nakho kukhulula imisipha yakho ukuze kungabi lula ukuthi iqhume noma iqhwa lapho kudingeka. Inqubo efanayo yokupholisa phansi ngemuva kokuzivocavoca nayo ibalulekile.

Yenza izivivinyo zokunwebeka nokuqinisa i-trapezius zibe yingxenye yenkambiso yakho ejwayelekile, futhi uqaphele lapho usebenzisa izingalo zakho namahlombe lapho uphakamisa okuthile okusindayo. Uhlobo lwe-trapezius lungakudonsela eceleni amasonto ambalwa, kepha izinyembezi zemisipha ebucayi zinganciphisa ukusetshenziswa kwehlombe noma ingalo izinyanga.