Oluusi owulira ng’ebinywa by’ebibegabega binywezeddwa, omugongo gwo gusibye oba ekinywa mu kigere kikutte amafundo? Bangi ku ffe tufuna obulumi obw’ekika kino. Abantu abamu bagamba nti, "Oh, nnina obusimu obunyiga mu kibegabega kyange." Leero twogera ku bujjanjabi obw’enjawulo obuyinza okuyamba ku kika kino eky’okunyiga n’obulumi obw’amafundo. Kino kiyitibwa obujjanjabi bwa ‘Myofascial Release’. Wadde erinnya lino lizibu katono, emboozi nnyangu nnyo.
Myofascial Release kye ki?
Kino okukitegeera, ka tusooke tulabe amakulu g’erinnya lino. Kyangu nnyo.
- Myo kitegeeza ebinywa .
- Fascia gwe mutimbagano omugonvu era ogw’amaanyi ogw’ebitundu ebibikka n’okugatta omubiri gwaffe gwonna, nga mw’otwalidde n’ebinywa byaffe.
Mu ngeri ennyangu, okufulumya myofascial bujjanjabi bwa ngalo. Kyokka essira tebukoma ku binywa butereevu. Kigenda mu buziba ne kisumulula okunyiga n’okuzibikira ebibadde bikoleddwa mu mutimbagano gw’ebitundu oguyitibwa ‘fascia’.
Kale ekitundu kino ekiyitibwa fascia kiyitibwa ki?
Lowooza ku muti gw’enjuki. Bw’etyo ekitundu kino ekiyitibwa fascia bwe kiri. Kisaasaanidde mu mubiri gwaffe gwonna, nga kyetoolodde era ne kigatta ebinywa byaffe byonna, amagumba, obusimu, emisuwa, n’ebitundu by’omubiri eby’omunda. Kiringa omukutu ogw’ebitundu bisatu munda mu mubiri gwaffe. Kizimbe ekigenda mu maaso, ekitali kimenyese. Ekyo kitegeeza nti fascia mu kigere kyo eyungiddwa okutuukira ddala ku mutwe gwo.
Mu budde obwabulijjo, ekitundu kino ekya fascia kibeera kigonvu nnyo era nga kiwanvuwa. Naye era kya maanyi nnyo. Kiwa omubiri gwaffe obuyambi mu nsengeka n’okukuuma ebinywa. Ekitundu kino kisobola okutambula awatali kizibu kyonna.
Kyokka emibiri gyaffe bwe gifuna obuvune, gamba ng’okugwa, akabenje, okulongoosebwa oba okutuula mu kifo kimu okumala ebbanga eddene, ekitundu kino eky’omubiri ekiyitibwa fascia kifiirwa obusobozi bwakyo. Kifuuka kinywevu, kikaluba, era nga kikutte amafundo mu bifo ebimu. Okunyiga okwo kwe kutuleetera obulumi n’okukomya entambula y’omubiri gwaffe. Nga omukutu gw’enjuki bwe gusimbulwa mu kifo ekimu, omukutu gwonna bwe gusimbulwa, okunyiga ekitundu ekimu eky’ekitundu ky’omubiri ekiyitibwa fascia tissue kiyinza okuleeta obulumi mu kitundu ekirala ekirabika ng’ekitaliiko kakwate.
Kale kino kye kimu ne ‘Trigger Point Therapy’?
Yee, mu butuufu kintu kimu. Obujjanjabi buno era buyitibwa Myofascial Trigger Point Therapy . Ensonga lwaki kino kiri bwe kityo eri nti obulumi bw’omubiri (myofascial pain) butandikira ku ‘trigger points’ ez’enjawulo mu mubiri.
Mu ngeri ennyangu, ‘ebifo ebisitula’ bino bitundu ebinywezeddwa, ebiriko amafundo mu bitundu by’omubiri ebiyitibwa fascia. Wali owuliddeko ng’okwata ekinywa mu mubiri gwo ng’ofunye akafuba akatono oba akakoonagana? Bino bye bifo we kiwulikika nga.
‘Trigger points’ zino bwe zinywezebwa, ziziyiza entambula y’ebinywa n’ennyondo ezikwatibwako. Oluusi obulumi buyinza okuba nga bukoma ku kifo kyennyini ekikonde we kiri. Naye ate ebiseera ebirala, ekikonde kisobola okuleeta obulumi mu mubiri gwonna. Obujjanjabi bwa myofascial release therapy bukola nga busumulula n’okusumulula okunywezebwa mu knots zino (trigger points).
Obujjanjabi buno businga kukwatagana na ani?
Omuntu yenna alina okunyiga oba okunywezebwa mu bitundu bye eby’omubiri (fascia tissue) asobola okuganyulwa mu bujjanjabi buno. Kiyinza okuyamba naddala eri abo abalina embeera zino wammanga:
- Obuvune mu mubiri: Obulumi obuva ku bintu ng’akabenje k’emmotoka, okugwa oba okukubwa emiggo.
- Enkovu: Okukaluba okuva ku bitundu by’enkovu oluvannyuma lw’okulongoosebwa, okwokya oba embeera ng’ekibegabega ekifuuse bbugumu.
- Okuzimba: Obulumi obuva ku mbeera z’okuzimba nga bursitis, osteoarthritis, ne plantar fasciitis.
- Compressed Nerves: Embeera nga herniated discs oba carpal tunnel syndrome.
- Obuvune obuddirira ku situleesi: Obulumi obuva ku bintu ng’okusitula obuzito, okuyimirira obubi, n’okutuula mu maaso ga kompyuta okumala ebbanga eddene.
Mbeera ki eziyinza okujjanjabibwa n’obujjanjabi bw’okufulumya myofascial?
Enkola eno ey’obujjanjabi ekozesebwa okujjanjaba embeera z’obujjanjabi ez’enjawulo. Ka tulabe ebitonotono ku byo. Okusobola okutegeera obulungi amawulire gano, laba ekipande wansi.
| Kakwakkulizo | Ennyinyonnyola ennyangu |
|---|---|
| Obulwadde bw’obulumi mu myofascial Pain Syndrome | Obulumi obubeera mu bitundu by’omubiri ebigatta naddala fascia. Wano we wabeera ‘trigger points’ (knots) ezo ze twayogeddeko. |
| Obulwadde bwa Carpal Tunnel Syndrome | Embeera ereeta obulumi, okuziyira, n’okunafuwa mu ngalo n’engalo. |
| Obulumi bw’omugongo ogwa wansi | Kiva ku situleesi ku binywa n’emisuwa gy’omugongo ekikendeeza ku buwanvu bw’okutambula n’okukyukakyuka kw’omugongo. |
| Obuzibu mu TMJ | Okuzimba ebinywa ebyetoolodde ekiwanga ky’akawanga kireeta obulumi ng’oggulawo, ng’oggalawo n’okulya. |
| Obulwadde bwa Fibromyalgia | Embeera ereeta obulumi obw’ekiseera ekiwanvu (obutawona) mu binywa n’ennyondo mu mubiri gwonna. |
| Obulwadde bw’omutwe obutawona | Omutwe ogutera okulumwa ennyo. Kino era kiyinza okuva ku kunyiga mu bitundu by’omubiri ebiyitibwa fascia tissue mu bulago n’ebibegabega. |
Kiki ekibaawo mu kiseera ky’okujjanjaba?
Obujjanjabi buno bukolebwa omukugu eyabufuna okutendekebwa okw’enjawulo. Kino kiyinza okuba omusawo w’omubiri, omusawo w’emirimu, omusawo akola masaagi oba omukugu mu by’eddagala ly’emizannyo.
Obujjanjabi buno butera kukolebwa mu kisenge eky’obwannannyini.
1. Okuzuula: Okusooka, omusawo akebera omubiri gwo n’asanga ebitundu ebinywezeddwa, ebinywezeddwa, n’amafundo (trigger points) mu bitundu by’omubiri ebiyitibwa fascia tissue.
2. Okussaako puleesa: Olwo, puleesa ennyangu naye nga etakyukakyuka essiddwa ku bitundu ebizuuliddwa. Wano tewali mafuta oba bizigo bikozesebwa kubanga omusawo ayagala okuwulira okunywezebwa kw’ebitundu by’omubiri ng’ayita mu lususu lwo.
3. Okusika n’okubikkula:Omusawo bw’aba assa puleesa, agezaako mpola okugolola ekitundu ky’omubiri ekiyitibwa fascia. Obujjanjabi buno buzingiramu okufumba n’okugolola ekitundu ekyo enfunda n’enfunda.
4. Okuwummuza: Enkola eno eddibwamu okutuusa ng’ekitundu ky’omubiri kisumulula mpolampola okunywezebwa kwakyo n’okunyigirizibwa kwakyo. Ekitundu ekyo bwe kimala okuwummulamu, omusawo agenda mu kitundu ekiddako ekinywezeddwa.
Owulira otya oluvannyuma lw’okujjanjabibwa?
Oluvannyuma lw’obujjanjabi, oyinza okuwulira obulumi oba okulumwa okutono mu bitundu omusawo we yakolera. Naye ekyo kya bulijjo. Obulumi bujja kuggwaawo mangu. Oluvannyuma ojja kuwulira ng’ebitundu ebyo biyitiridde nnyo era nga biweweevu okusinga bwe byali nga tebannaba kujjanjabwa.
Okusobola okuvaamu ebirungi, ojja kwetaaga okugenda mu biseera by’obujjanjabi ebiwerako. Omusawo wo ayinza okukuwa amagezi ku bujjanjabi omulundi gumu olunaku oba buli luvannyuma lwa nnaku ssatu okusinziira ku mbeera gy’olimu. Buli kitundu kimala wakati w’eddakiika 15 ne 50. Okusinziira ku kivaako n’obuzibu bw’embeera yo, oyinza okukusemba okufuna obujjanjabi okumala wiiki eziwera oba emyezi egiwerako.
Migaso ki egiri mu bujjanjabi buno?
Wadde nga tewabaddewo kunoonyereza kungi ku kyo ng’obukodyo obulala obw’okukola masaagi, waliwo emigaso mingi egisobola okuva mu bujjanjabi obufulumya myofascial.
| Omugaso | Kiki ekituuka ku kyo? |
|---|---|
| Okuddukanya obulumi | Obulumi n’okukaluba bikendeera, era ebitundu ebyonooneddwa bitandika okuwona. |
| Okwongera Entambula | Entambula y’ebinywa n’ennyondo etereera. Kifuuka kyangu okufukamira n’okugolola omubiri. |
| Okulongoosa Entambula y’Ensimbi | Ebitundu ebinywezeddwa bwe bisumululwa, omusaayi ne omukka gwa oxygen biyitamu bulungi. |
| Okuwummulamu | Obujjanjabi bwa masaagi bukakasiddwa nti buwummuza omubiri n’okusumulula amafundo. |
| Okuddukanya situleesi | Okusika omuguwa n’okusika omuguwa mu mubiri gwonna bifuluma, era ebirowoozo biwulira nga biwummudde. |
Waliwo akabi konna akazingirwamu?
Okufaananako n’obukodyo obulala obw’okukola masaagi, waliwo akabi akatono akakulu akazingirwamu. Kyokka, si bulijjo nnyo, abantu abamu bayinza okufuna ebizibu ebivaamu. Okugeza nga:
- Okuvaamu omusaayi munda
- Okukaluubirirwa okutambuza ebinywa
- Okusannyalala okw’ekiseera ekitono
- Okwonooneka kw’obusimu
Bino bitono nnyo. Wabula bw’oba olina emu ku mbeera z’obujjanjabi zino wammanga, olina okusooka okwogera n’omusawo wo nga tonnatandika bujjanjabi buno.
Bw’oba olina emu ku mbeera zino, olina okwogera n’omusawo wo nga tonnafuna bujjanjabi buno:
- Okumenya amagumba
- Okwokya
- Ebiwundu ebiggule
- Okuzimba omusaayi mu misuwa emiwanvu (Deep Vein Thrombosis) .
- Bwoba omira eddagala eriweweeza ku musaayi
- Embeera z’enkyukakyuka mu mubiri
Omusawo ajja kwekebejja embeera yo akubuulirire oba obujjanjabi buno bukusaanira oba enkola endala ey’obujjanjabi yandibadde nnungi.
Kino tosobola kukikola waka? (Okufulumya mu misuwa (Self-Myofascial Release) .
Yee, kino osobola okukikola awaka okutuuka ku ddaala eritali limu. Kino kiyitibwa ‘Self-Myofascial Release’. Kino kitera okukolebwa nga tukozesa ekyuma ekiyitibwa foam roller oba roller massager. Ng’okozesa ebyuma bino, osobola okunyigiriza mpola ku bitundu byo eby’omubiri (fascia tissue).
Naye jjukira nti nga tonnagezaako kintu kyonna nga kino ku bubwo, olina okubuuza omusawo wo oba omusawo w’omubiri. Bajja kukubuulira ekkubo ettuufu ddala, w’olina okukikola, ne w’otolina kukikola.
N’ekisembayo, bw’oba olina obulumi mu binywa ne mu bitundu by’omubiri, yogerako n’omusawo wo oba obujjanjabi bw’okufulumya emisuwa (myofascial release therapy) buyinza okukusaanira. Wadde ng’okunoonyereza tekunnalaga nti ekola bulungi ebitundu 100%, kiragiddwa nti eyamba abantu bangi okukendeeza ku bulumi bwabwe. Omusawo ayinza okukuwa amagezi okukozesa obujjanjabi obw’ekinnansi. Kyokka kikulu okukubaganya ebirowoozo n’omusawo wo ku bintu byonna by’oyinza okukola.
Obubaka Obutwala Awaka
- Myofascial release bujjanjabi obw’enjawulo obw’omu ngalo obukozesebwa okukendeeza ku kunyiga n’obulumi mu binywa n’ebitundu by’omubiri ebibikka.
- Ekikulu wano kwe kusumulula ‘tangles’ (trigger points) ezikola mu fascia tissue, eringa omukutu gw’enjuki ogubunye mu mubiri gwaffe gwonna.
- Kino kiyinza okuwa obuweerero okuva mu mbeera ez’enjawulo eziruma nga omugongo, carpal tunnel syndrome, ne fibromyalgia.
- Obujjanjabi buno bulina kufunibwa okuva eri omukugu yekka, gamba ng’omusawo omutendeke.
- Bw’oba olina embeera endala ez’obujjanjabi (naddala okumenya, obuzibu mu kuzimba omusaayi), kakasa nti weebuuza ku musawo nga tonnatandika bujjanjabi buno.
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