Kwa anthu ambiri, kupweteka kwa mapewa ndi chinthu chomwe amakumana nacho kamodzi kokha m'miyoyo yawo. Nthawi zina, kumatha kuchitika chifukwa chonyamula zolemera, kusewera masewera, kapena kugona molakwika. Nthawi zambiri, ululuwu umatha pakatha masiku ochepa, koma nthawi zina umatha kupitirira. Chimodzi mwa zifukwa zazikulu za ululu wopitirira komanso wokhumudwitsa wa mapewa uwu ndi kung'ambika kwa minofu yofunika kwambiri m'mapewa anu. Malinga ndi azachipatala, timatcha izi kuti misozi ya Subscapularis. Musadandaule, dzinali lingamveke lachilendo pang'ono, koma tiyeni tikambirane mwachidule.
Kodi Subscapularis iyi ndi chiyani?
Mwachidule, phewa lanu lili ngati mpira ndi socket joint. Pali minofu inayi yomwe imathandiza kuti cholumikizira ichi chikhale cholimba ndikuchisuntha mbali zosiyanasiyana. Gulu la minofu iyi limatchedwa `` Rotator Cuff ''.
Subscapularis ndi imodzi mwa minofu inayi yomwe ili mu rotator cuff. Kunena zoona, tendon yamphamvu yomwe imailumikiza ku fupa la phewa ndi yomwe imavulala nthawi zambiri.
Ntchito yake yayikulu ndikuzungulira mkono wanu mkati (kuzungulira mkati). Ganizirani kufunika kwa kuyenda kumeneku mukakanda msana wanu, kulowetsa m'thumba lanu lakumbuyo, kapena kuvala shati. Choncho pamene subscapularis yawonongeka, ngakhale kuchita zinthu izi kungakhale kowawa.
Kodi kung'ambika kumeneku kumachitika bwanji ndipo kodi kumaonekera bwanji?
Pakhoza kukhala zifukwa zingapo zomwe zimapangitsa kuti mtundu uwu ung'ambike.
- Ngozi: Minofu iyi imatha kung'ambika chifukwa cha kugwa mwadzidzidzi kapena kumenyedwa mwamphamvu pa mkono kapena phewa.
- Kuwonongeka pakapita nthawi: Anthu omwe amachita masewera omwe amafunikira kuyenda mobwerezabwereza (monga tenisi, kusambira) kapena omwe amagwira ntchito zomwe zimafuna kunyamula zinthu zolemera amatha kufooka pang'onopang'ono ndikung'amba minofu iyi pakapita nthawi.
- Ukalamba : Vutoli likhozanso kuchitika pamene ulusi wa thupi umafooka pamene tikukalamba.
Chofunika kwambiri ndikuonana ndi dokotala mukakhala ndi ululu wa phewa, m'malo moganiza kuti, "Izi zitha kukhala kuvulala."
Kodi mwapeza bwanji izi, Dokotala?
Mukapita kwa dokotala, adzakufunsani za zizindikiro zanu ndikukuwunikani thupi. Adzasuntha phewa lanu mbali zosiyanasiyana kuti aone ngati pali ululu, ngati n'kovuta kusuntha, komanso komwe ululuwo uli waukulu kwambiri. Nthawi zina angakulangizeninso kuti mupange ultrasound scan kapena MRI scan kuti mudziwe momwe kung'ambikako kulili koopsa.
Misozi iyi imagawidwa m'magulu malinga ndi mtundu wake. Ina ndi misozi yochepa , pomwe ina imatha kukhala kuphulika kwathunthu . Chithandizo chimadalira mtundu wa kung'ambika.
Ulendo wopita kuchireni: masewera olimbitsa thupi osavuta omwe mungachite kunyumba
Chithandizo cha vutoli chingaphatikizepo kupuma , mankhwala ochepetsa ululu , physiotherapy, kapena opaleshoni ina yoopsa. Dokotala wanu adzakukonzerani chithandizo chabwino kwambiri.
Kuchita masewera olimbitsa thupi ndi gawo lofunika kwambiri pa izi. Ululu wa phewa ukachepa ndipo mwachira pang'ono (nthawi zambiri patatha milungu 4-6), mutha kuyamba kuchita masewera olimbitsa thupi kuti mulimbikitse minofu yozungulira phewa ndikubwezeretsa mphamvu yoyenda m'phewa.
Chenjezo: Muyenera kuyamba kuchita masewera olimbitsa thupi awa dokotala wanu kapena katswiri wa physiotherapy atakupatsani chilolezo. Kudzikakamiza kuchita masewera olimbitsa thupi chifukwa cha ululu kungapangitse kuti vutoli liwonjezeke.
Nazi masewera olimbitsa thupi osavuta omwe mungachite kunyumba, mutalandira chilolezo cha dokotala wanu.
| Kuchita masewera olimbitsa thupi | Momwe mungachitire | Mfundo zofunika |
|---|---|---|
| Pendulum | 1. Gwirani patebulo kapena mpando ndi dzanja limodzi lolimba ndikuwerama pang'ono. 2. Lolani mkono wolumala ulendewere pansi momasuka. 3. Tsopano, gwedezani thupi lanu patsogolo ndi kumbuyo, mbali ndi mbali, ndipo lolani mkono wanu uzungulire kumbuyo ndi kumbuyo ngati pendulum. (Simuyenera kugwedeza mkono wanu, mkono wanu uyenera kuzunguliza mwachibadwa pamene mukugwedeza thupi lanu). 4. Chitani nthawi 12-20 mbali iliyonse. | Izi zithandiza kuchepetsa ululu wa m'mapewa. Chitani izi kawiri patsiku. |
| Kuzungulira Kwamkati Kopanda Kukhazikika | 1. Gwirani chinthu chakumbuyo, monga chogwirira cha tsache, ndodo, kapena chingwe chachitali. 2. Gwirani mbali imodzi ya ndodo ndi dzanja lanu lolumala. Gwirani mbali inayo ndi dzanja lanu labwino. 3. Tsopano kokani ndodo molunjika ndi dzanja lanu labwino. Dzanja lolemala lidzakoka molunjika kumbuyo kwanu. 4. Gwirani izi kwa masekondi 10-30, kenako bwererani ku malo oyambira. Bwerezani katatu kapena kasanu. | Simuyenera kumva kupweteka kulikonse. Muyenera kumva pang'ono mkati mwa phewa lanu. |
| Kuzungulira kwamkati (ndi gulu) | 1. Mangani lamba wodzitetezera womwe umagwiritsidwa ntchito pochita masewera olimbitsa thupi ku chogwirira chitseko kapena mwendo wa patebulo pamlingo wa m'chiuno. 2. Gwirani chingwecho ndi dzanja lanu lolemala, pindani chigongono chanu kufika madigiri 90, ndipo muchitsamire pa thupi lanu. 3. Popanda kusuntha zigongono zanu kutali ndi thupi lanu, kokani chogwiriracho m'mimba mwanu. 4. Bwererani pang'onopang'ono pamalo oyambira. Bwerezani nthawi 12-20. | Izi zidzalimbitsa minofu ya mapewa. Yambani ndi bandeji yopepuka poyamba. |
| Kugwidwa Kosalekeza | 1. Kwerani pabedi kapena pa benchi ndipo mugone, ndi dzanja lopunduka lili pansi pambali. 2. Tsopano kwezani manja anu molunjika m'mbali mpaka afike pamlingo wa phewa. 3. Gwirani kwa masekondi 1-3, kenako tsitsani chiuno chanu. 4. Bwerezani nthawi 12-20. | Chitani izi popanda zolemera poyamba. Pambuyo pake, mutha kuchita izi mutagwira botolo la madzi kapena dumbbell yopepuka m'manja mwanu. |
Chitetezo choyamba! Onetsetsani kuti mukukumbukira zinthu izi
Ndikofunikira kwambiri kuganizira za chitetezo mukamachita masewerowa. Kuchita molakwika kungapangitse kuvulalako kukhala koopsa kwambiri.
- Kapangidwe Koyenera: Ndikofunikira kuchita masewera olimbitsa thupi onse ndi kapangidwe koyenera. Ngati simukudziwa, yesetsani kuchita masewera olimbitsa thupiwo pamaso pa galasi. Kapena funsani katswiri wanu wa masewera olimbitsa thupi kuti akuuzeni njira yoyenera yochitira masewera olimbitsa thupiwo.
- Mvetserani ululu: Mukamachita masewera olimbitsa thupiNgati mukumva kupweteka kwambiri, siyani kuchita zimenezo nthawi yomweyo. Ndizachibadwa kumva kupweteka pang'ono, monga kukoka minofu. Koma kupweteka sikwabwino. Ngati mukumva kupweteka, chepetsani kulemera kapena chepetsani kuyenda pang'ono.
- Musafulumire: Zimatenga nthawi kuti muchire. Musayembekezere zotsatira usiku wonse. Chitani masewera olimbitsa thupi nthawi zonse komanso mwadongosolo.
- Onani dokotala wanu: Ngati ululu ukupitirira kapena ukukulirakulira mutayesa kuchita masewera olimbitsa thupi awa, musataye nthawi ndipo mukaonane ndi dokotala wanu kapena katswiri wa zamaganizo kuti mukambirane izi. Mungafunike chithandizo china.
Uthenga Wopita Nawo Kunyumba
- Chifukwa chofala cha kupweteka kwa mapewa ndi kung'ambika kwa tendon ya subscapularis. Choncho musanyoze kupweteka kwa mapewa.
- Musamadziyeze nokha. Nthawi zonse pitani kwa dokotala woyenerera kuti akupatseni matenda olondola.
- Masewero olimbitsa thupi ayenera kuyamba pokhapokha atalandira upangiri ndi chilolezo cha dokotala kapena katswiri wa physiotherapy.
- Mvetserani thupi lanu pamene mukuchita masewera olimbitsa thupi. Siyani nthawi yomweyo ngati mukumva kupweteka kulikonse.
- Kuleza mtima ndi kusasinthasintha ndizofunikira kwambiri kuti munthu achire. Musayembekezere zotsatira zachangu.
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