So woyɛ obi a wode kɔmputa kyerɛw nsɛm da mũ nyinaa? Anaasɛ wotaa te ɛyaw ne ɔbrɛ kakra nka wɔ wo nsa mu, titiriw wɔ wo nsateaa ne wo nsateaa mu, esiane nsaanodwuma te sɛ ofie nnwuma, aduannoa, duadwumfo adwuma, anaa mfoniniyɛ nti? Nnipa pii susuw sɛ eyi yɛ ade a ɛfata na ɛnyɛ hwee sɛ wobɛhome kakra. Nanso ebia ntini titiriw bi wɔ ɛyaw yi akyi a ɛhwɛ sɛnea yɛn nsa keka yɛn ho fɛfɛɛfɛ, nanso yɛntee ho asɛm pii. Ɛnnɛ yɛreka saa ntini yi a ɛho hia paa ma wo nsa yiyedi ho asɛm.
Dɛn ne saa Extensor Carpi Radialis Longus (ECRL) yi?
Sɛ yɛbɛka no tiawa a, eyi yɛ ntini tenten bi a ɛwɔ wo nsateaa mu, efi wo nsateaa so kosi wo nsateaa so. Sɛnea edin no kyerɛ (Longus kyerɛ tenten), ɛyɛ tenten kakra. Sɛ yɛbɛka no pɛpɛɛpɛ a, efi ase wɔ wo nsa atifi dompe (humerus) no ano na ɛkɔ fam kosi wo nsa dompe a ɛto so abien no so. Kae sɛ, saa ntini yi nkutoo nyɛ adwuma. Ɛwɔ adamfo paa, ntini foforo a wɔfrɛ no
Extensor Carpi Radialis Brevis (ECRB) . Saa abien yi ne ntini afoforo pii bom boa ma yɛkotow yɛn nsateaa, dannan yɛn nsa, na yɛkura nneɛma mu denneennen. Ɛte sɛ kuw bi a wɔbom yɛ adwuma yiye.
Ɔsom bɛn na ECRL de ma yɛn?
Ɛyɛ nwonwa sɛ nneɛma pii a saa ntini yi boa wo ma woyɛ da biara da.
- Bere a wode kyerɛwdua rekyerɛw no
- Bere a worema tii kuruwa bi so no
- Bere a wɔreto bɔɔl no
- Bere a worekyerɛw wɔ keyboard so no
- Bere a worebue ɔpon bi a wɔde tow ano no
Wɔ eyi nyinaa mu no, ECRL ntini kuw (radial wrist extensors) no di dwuma titiriw wɔ wo nsateaa a wobɛma agyina pintinn, abɔ na woatrɛw mu sɛnea ɛho hia no mu. Sɛ ɛnyɛ wɔn ahoɔden a, anka yɛrentumi nyɛ adwuma a ɛnyɛ den yi mpo yiye.
Nea ɛho hia sen biara no, sɛ yɛbɛma saa ntini ahorow yi anya apɔwmuden na ayɛ den no ho hia na ama yɛatumi ayɛ yɛn da biara da dwumadi ahorow a ɛyaw biara nni ho.
Tebea horow a ɛtaa ba a ɛbata ECRL ntini no ho
Sɛ wo nsa mu yɛ wo yaw a, ebetumi ayɛ den sɛ wubehu no yiye sɛ ebia ɛyɛ ntini a wɔatwe, ntini mu haw, anaa ntini a ɛyɛ mmerɛw. Nanso, tebea atitiriw pii wɔ hɔ a ebetumi afi ECRL ntini yi mmerɛwyɛ anaa wɔde di dwuma boro so mu aba. Momma yɛnhwɛ nea wɔyɛ.
| Aduruyɛ mu tebea | Nkyerɛkyerɛmu ne sɛnkyerɛnne ahorow |
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| Tennis Elbow Wɔ Aduruyɛ Mu: (Akyi Ntini) . | Ɛmfa ho ne din no, "tennis elbow" nyɛ tebea a ɛka tennis agodifo kɛkɛ. Ɛyɛ tebea a ɛnam ntini ne ntini a ɛwɔ abasa no mu a wɔde di dwuma mpɛn pii, boro so so na ɛba. Ɛtaa ba nnipa a wɔyɛ duadwumfo adwuma, mfoniniyɛ, turoyɛ, anaa nkyerɛwee a wɔde kyerɛw bere tenten no mu. Nsɛnkyerɛnne atitiriw:- Ɛyaw ne ɔhyew a ɛba wo nsateaa akyi.
- Ɛyaw a ɛkɔ soro bere a wode nsa kura biribi mu denneennen (e.g. tii kuruwa).
- Ɛyaw bere a worebɔ nsateaa no akɔ akyi no.
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| Carpal Tunnel Syndrome ( Wɔ Aduruyɛ mu: Ntini a Ɛma Mfinimfini Mfinimfini) . | Eyi fi ntini a ɛwɔ mfinimfini a ɛfa nsateaa no mu a wɔmia no. Nneɛma pii betumi de eyi aba. Ebetumi nso afi tebea horow te sɛ kankyee a wɔtaa yɛ (typing), nyinsɛn, ne asikreyare mu aba. Nsɛnkyerɛnne atitiriw:- Nkate a ɛyɛ mmerɛw anaasɛ ɛyɛ mmerɛw wɔ nsateaa kɛse , nsateaa a wɔde kyerɛ ade, nsateaa a ɛwɔ mfinimfini, ne nsateaa a ɛyɛ ring no fã mu.
- Nneɛma a ɛrehwe ase, nsa a wɔde kura mu a ɛyɛ mmerɛw.
- Anadwo a ɛyɛ mmerɛw a ɛkɔ soro.
- Ɛtɔ mmere bi a, ɛyaw ne akisikuru no trɛw kɔ mmati no so.
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Dɛn na yɛyɛ ma nsa yaw?
Sɛ wufi ase te ɛyaw nka wɔ wo nsa mu a, ade a edi kan a ɛsɛ sɛ woyɛ ne sɛ
wode wo nsa bɛhome . Gyae biribiara a wususuw sɛ ebia ɛde ɛyaw no reba no yɛ nna kakraa bi. Wubetumi nso de nsukyenee apete baabi a ɛyaw ne ɔfe no wɔ no. Nanso,
sɛ nneɛma a ɛnyɛ den yi mmoa wɔ nna kakraa bi akyi, anaasɛ ɛyaw no mu yɛ den a, akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn. Mmu w’ani ngu ɛyaw a ɛte sɛɛ so da. Wo duruyɛfo bɛhwɛ wo na sɛ ɛho hia a, ɔbɛyɛ biribi te sɛ scan de ahu nea ɛde ɛyaw no ba ankasa. Ebia wɔbɛkyerɛw wo nnuru a wɔde kum ɛyaw (te sɛ NSAID). Wobetumi nso de wo akɔ apɔw-mu-teɛteɛ ho ɔyaresafo nkyɛn akɔhwɛ wo. Wɔ tebea horow a emu yɛ den mu no, ebia ɛho behia sɛ wɔyɛ oprehyɛn.
Dɛn ne apɔw-mu-teɛteɛ a eye sen biara a wɔde hyɛ ECRL no den?
Apɔw-mu-teɛteɛ a ɛnyɛ den bi a ɛbɛboa ma woasiw ɛyaw ano wɔ wo nsa mu na ama wo ECRL ntini no ayɛ den ni.
Kɔkɔbɔ: Sɛ wote ɛyaw dedaw a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo anaa apɔw-mu-teɛteɛ ho ɔyaresafo nkyɛn ansa na woafi apɔw-mu-teɛteɛ yi ase. Sɛ woyɛ wɔn wɔ ɔkwan a ɛnteɛ so a, ebetumi ama tebea no asɛe kɛse.
- Wrist Extension Stretch: Trɛw wo nsa no mu tẽẽ wɔ w’anim, na fa wo nsateaa si fam. Afei fa wo nsa foforo no fa wo nsateaa ano na twe kɔ wo nipadua no so. Kura mu bɛyɛ sikani 15-20.
- Wrist Flexion Stretch: Afei dan wo nsateaa no na sɛnea na ɛte kan no, fa wo nsa foforo no fa nsateaa no ano na twe kɔ fam kɔ wo nipadua no so. Kura mu simma 15-20.
- Nsateaa a ɛkyinkyini: Fa wo nsa to pon so, na wo nsateaa nkutoo na woatrɛw mu, na di akɔneaba wɔ dɔn no kwan so ne dɔn no kwan so mpɛn 10 biara.
- Fa adesoa teɛteɛ w’apɔw mu: Kura adesoa ketewaa bi te sɛ nsu toa anaa toa, fa wo nsa to pon so, na fa wo nsateaa nkutoo ma emu duru no so na brɛ ase.
Sɛ woyɛ saa apɔw-mu-teɛteɛ yi yiye a, ɛbɛhyɛ wo nsa ntini mu den na aboa ma woabɔ wo ho ban afi daakye opira ho.
Nkrasɛm a Wɔde Kɔ Fie
- Extensor Carpi Radialis Longus (ECRL) yɛ ntini tenten bi a ɛwɔ wo nsa mu a ɛho hia ma wo nsa ne wo nsateaa mu kankyee.
- Tebea horow te sɛ tɛnis nsateaa fi ntini yi ne ntini a ɛbata ho a wɔde di dwuma boro so no mu .
- Sɛ wo nsa anaa wo nsateaa mu yɛ wo yaw, wo ho yɛ wo yaw, anaa woyɛ mmerɛw a ɛtra hɔ bɛboro nna kakraa bi a, mmu w’ani ngu so. Kɔ oduruyɛfo nkyɛn ntɛm ara.
- Apɔw-mu-teɛteɛ a ɛnyɛ den betumi ahyɛ saa ntini ahorow yi den. Nanso, sɛ ɛyaw wɔ hɔ a, ɛho hia sɛ wohwehwɛ aduruyɛfo afotu ansa na woateɛteɛ w’apɔw mu.
ECRL, extensor carpi radialis longus, nsa mu yaw, nsateaa mu yaw, tennis elbow, lateral epicondylitis, carpal tunnel syndrome, nipadua mu ayaresa, nsa a wɔde yɛ apɔw-mu-teɛteɛ
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