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Menene wannan Extensor Carpi Radialis Longus (ECRL)?
A taƙaice dai, wannan tsoka ce mai tsayi a hannunka, daga gwiwar hannu zuwa wuyan hannu. Kamar yadda sunan ya nuna (Longus yana nufin dogo), tana da ɗan tsayi. A taƙaice, tana farawa ne daga ƙarshen ƙashin hannunka na sama (humerus) kuma tana tafiya har zuwa ƙashin metacarpal na biyu na hannunka. Ka tuna, wannan tsoka ba ta aiki shi kaɗai. Tana da aboki na kud da kud, wata tsoka da ake kira Extensor Carpi Radialis Brevis (ECRB) . Tare, waɗannan biyun, tare da wasu tsokoki da yawa, suna taimaka mana mu lanƙwasa wuyan hannunmu, mu juya hannayenmu, mu riƙe abubuwa sosai. Kamar ƙungiya ce da ke aiki tare sosai.Wane irin sabis ne ECRL ke ba mu?
Abin mamaki ne yadda wannan tsoka ke taimaka maka ka yi kowace rana.- Lokacin rubutu da alkalami
- Lokacin ɗaga kofi na shayi
- Lokacin jefa ƙwallo
- Lokacin da ake rubutu a kan keyboard
- Lokacin buɗe makullin ƙofa
Mafi mahimmanci, kiyaye waɗannan tsokoki lafiya da ƙarfi yana da mahimmanci don gudanar da ayyukanmu na yau da kullun ba tare da wani ciwo ba.
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Check Availability →Yanayi na yau da kullun da ke da alaƙa da tsokar ECRL
Idan kana jin zafi a hannunka, zai iya zama da wuya a san tabbas ko tsoka ce da aka ja, ko matsalar jijiya, ko kuma jijiyar da ta matse. Duk da haka, akwai manyan yanayi da dama da za a iya haifar da rauni ko amfani da wannan tsokar ECRL fiye da kima. Bari mu dubi menene su.| Yanayin lafiya | Bayani da alamomi |
|---|---|
| Tennis Elbow a fannin lafiya: (Lateral Epicondylitis) | Duk da sunansa, "ƙwanƙolin wasan tennis" ba wai kawai wata cuta ce da ke shafar 'yan wasan tennis ba. Yana faruwa ne sakamakon yawan amfani da tsokoki da jijiyoyi a hannu. Yana faruwa ne a cikin mutanen da ke yin aikin kafinta, fenti, lambu, ko rubutu na dogon lokaci. Manyan alamomin:
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| Ciwon Tunnel na Carpal ( A fannin Lafiya: Matsi na Jijiyoyin Tsakiya) | Wannan yana faruwa ne sakamakon matsewar jijiyar tsakiya, wadda ke ratsa wuyan hannu. Akwai dalilai da yawa da ke haifar da hakan. Hakanan yana iya faruwa ne sakamakon yanayi kamar maimaita motsi (nau'in bugawa), ciki, da ciwon suga. Manyan alamomin:
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Me muke yi don ciwon hannu?
Idan ka fara jin zafi a hannunka, abu na farko da ya kamata ka yi shi ne ka huta hannunka . Ka daina yin duk wani abu da kake ganin zai iya haifar da ciwon na tsawon kwanaki. Haka kuma za ka iya shafa kankara a wurin da ciwon da kumburin suke. Duk da haka, idan waɗannan abubuwa masu sauƙi ba su taimaka ba bayan 'yan kwanaki, ko kuma idan ciwon ya yi tsanani, ya kamata ka ga likita. Kada ka taɓa yin watsi da wannan nau'in ciwon. Likitanka zai duba ka kuma, idan ya cancanta, ya yi wani abu kamar scan don gano ainihin dalilin ciwon. Ana iya ba ka magungunan rage radadi (kamar NSAIDs). Haka kuma za a iya tura ka zuwa wurin likitan motsa jiki don magani. A cikin mawuyacin hali, tiyata na iya zama dole.Waɗanne darussa ne mafi kyau don ƙarfafa ECRL?
Ga wasu motsa jiki masu sauƙi waɗanda zasu taimaka wajen hana radadi a hannunka da kuma kiyaye ƙarfin tsokar ECRL ɗinka.Gargaɗi: Idan kana da ciwon kai, ka tabbata ka tuntuɓi likitanka ko likitan motsa jiki kafin ka fara waɗannan motsa jiki. Yin su ba daidai ba na iya ƙara ta'azzara yanayin.
- Miƙa Hannunka: Miƙa hannunka kai tsaye a gabanka, tafin hannunka ƙasa. Yanzu ka riƙe yatsun hannunka da ɗayan hannunka ka ja su zuwa jikinka. Ka riƙe na kimanin daƙiƙa 15-20.
- Miƙa wuyan hannu: Yanzu juya wuyan hannunka, kamar yadda yake a da, kama yatsun hannunka da ɗayan hannunka ka ja shi ƙasa zuwa ga jikinka. Dakatar na tsawon daƙiƙa 15-20.
- Juyawan hannu: Sanya hannunka a kan teburi, da wuyan hannunka kawai, sannan ka juya shi a hannun agogo da akasin agogo sau 10 kowanne.
- Motsa jiki da nauyi: Riƙe ƙaramin nauyi, kamar kwalbar ruwa ko gwangwani, sanya hannunka a kan teburi, kuma yi amfani da wuyan hannunka kawai don ɗagawa da rage nauyin.
Saƙon Ɗauka Gida
- Extensor Carpi Radialis Longus (ECRL) wata tsoka ce mai tsayi a hannunka wadda take da mahimmanci ga motsi a hannunka da wuyan hannu.
- Yanayi kamar gwiwar hannu na wasan tennis suna faruwa ne sakamakon yawan amfani da wannan tsoka da jijiyoyin da ke da alaƙa da ita.
- Idan kana jin zafi, ko jin kasala a hannunka ko wuyan hannu wanda ya wuce kwanaki ƴan kaɗan, kada ka yi watsi da shi. Ka ga likita nan da nan.
- Motsa jiki mai sauƙi na iya ƙarfafa waɗannan tsokoki. Duk da haka, idan akwai ciwo, yana da mahimmanci a nemi shawarar likita kafin a yi motsa jiki.
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