I kut ah emaw i kutphahah emaw na i nei em? Extensor Carpi Radialis Longus (ECRL) chungchang hi han sawi ila!

Nilengin computer-a type thin mi i ni em? A nih loh leh, kut hnathawh, in lama hnathawh, chaw siam, thingrem siam, emaw, lemziak emaw avanga i kutah natna leh hahna tlem i nei fo thin em? Mi tam tak chuan hei hi thil pangngai niin an ngai a, tlem a chawlh hahdam pawh a pawi lo. Mahse he natna hnung lamah hian kan kut chetna tha tak tak control tu taksa ruh bik a awm thei a, mahse chu chu kan hre tam lo hle. Vawiin hian he taksa ruh hi i kut thatna atana pawimawh tak hi kan sawi dawn a ni.

He Extensor Carpi Radialis Longus (ECRL) hi eng nge ni?

A awlsam zawngin, hei hi i kut hmawr chhunga ruh sei tak a ni a, i elbow atanga i kutphah thlengin a awm a ni. A hming ang bawkin (Longus tih awmzia chu a sei tihna a ni), a sei deuh. A dik zawka sawi chuan i kut chunglam ruh (humerus) tip atanga tan a ni a, i kut metacarpal bone pahnihna thlengin a tlan thla vek a ni. He muscle hian a mah chauhin hna a thawk lo tih hre reng ang che. Ṭhian ṭha ber a nei a, chu chu taksa ruh dang Extensor Carpi Radialis Brevis (ECRB) tih a ni. Hêng pahnihte hian taksa peng dang engemaw zât nên an thawhhona chuan kan kutphah kan ben a, kan kut kan herh a, thil kan chelh nghet hle bawk. Team tha taka thawk ho ang mai a ni.

ECRL hian eng service nge min pek?

He muscle hian nitin thil tam tak a tih theih che hi a mak khawp mai.

• Pen hmanga ziah lai hian
• Tea no khat chawi chhuah hunah
• Ball a vawrh lai hian
• Keyboard-a type laiin
• Kawngkhar khar hawn hunah

Heng zawng zawngah hian ECRL muscle group (radial wrist extensors) hian i kutphah chu a nghet reng a, a tul angin a flexing leh extending kawngah hmun pawimawh tak a chang a ni. An chakna tel lo chuan he hna awlsam tak pawh hi kan thawk tha thei dawn lo.

ECRL muscle nena inzawm dinhmun tlangpui

I kut a na i neih chuan, ruh (pulled muscle) emaw, tendon problem emaw, pinched nerve emaw tih chiang taka hriat a harsa thei. Mahse, he ECRL muscle chak lohna emaw, hman tam lutuk emaw avanga lo awm thei dinhmun lian tak tak engemaw zat a awm. Eng nge an nih i han thlir teh ang.

Kut na atan eng nge kan tih?

I kut a na i hriat tan chuan i tih hmasak ber tur chu i kut chawlh tir hi a ni . Ni engemaw zat chu natna thlentu ni thei nia i ngaih thil eng pawh ti tawh suh. A natna leh a hring awmna hmunah ice pack i hnawih thei bawk. Mahse, heng thil awlsam tak takte hian ni engemaw zat hnuah a puih loh chuan, emaw, a natna a nasat chuan doctor pan ngei ngei tur a ni. Hetiang natna chi hi ngaihthah ngai suh. I doctor chuan a enfiah ang che a, a tul chuan scan ang chi thil a ti ang a, i natna chhan dik tak chu a zawng chhuak ang. Painkiller (NSAID ang chi) an pe thei che a ni. Physiotherapist hnenah pawh enkawl turin refer i ni thei bawk. A nasat chuan zai a ngai mai thei.

ECRL tihchakna tur exercise tha ber berte chu engte nge ni?

I kut natna venna tur leh i ECRL muscle chak taka awm tir thei tur exercise awlsam tak tak te chu hetiang hi a ni.

• Wrist Extension Stretch: I kut chu i hmaah dinglam hawiin, i kutphah hnuai lam hawiin han phar chhuak rawh. Tunah chuan i kut dang hmangin i kut zungtang chu man la, i taksa lam pan chuan hrual rawh. Second 15-20 vel vawn tur a ni.
• Wrist Flexion Stretch: Tunah chuan i kutphah chu han phelh la, a hma ang bawkin i kut dang hmangin kut zungtang chu man la, i taksa lam hawiin hnuai lam pan rawh. Second 15-20 vel vawn tur a ni.
• Wrist rotations: I kut chu dawhkan chungah dah la, i kutphah chauh phar la, darkar leh darkar kalh zawngin vawi 10 ve ve rotate rawh.
• Thil rit tak nen exercise: Tui bottle emaw can emaw ang chi rit tlemte chelh la, i kut chu dawhkan chungah dah la, i kutphah chauh hmangin rit chu chawi sang leh tihhniam rawh.

Heng exercise te hi dik taka tih hian i kut ruh a tichak ang a, nakin lawka hliam i neih loh nan a venghim bawk ang. ECRL, extensor carpi radialis longus, kut na, kutphah na, tennis elbow, lateral epicondylitis, carpal tunnel syndrome, taksa enkawlna, kut exercise te