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Kodi Extensor Carpi Radialis Longus (ECRL) iyi ndi chiyani?
Mwachidule, uwu ndi minofu yayitali yomwe ili padzanja lanu, kuyambira pachigongono chanu mpaka pachikhatho chanu. Monga momwe dzinalo likusonyezera (Longus amatanthauza yayitali), ndi yayitali pang'ono. Kunena zoona, imayambira kumapeto kwa fupa lanu lakumtunda (humerus) ndipo imatsikira mpaka ku fupa lachiwiri la metacarpal la dzanja lanu. Kumbukirani, minofu iyi sigwira ntchito yokha. Ili ndi bwenzi lapamtima, minofu ina yotchedwa Extensor Carpi Radialis Brevis (ECRB) . Pamodzi, ziwirizi, pamodzi ndi minofu ina ingapo, zimatithandiza kupinda manja athu, kutembenuza manja athu, ndikugwira zinthu mwamphamvu. Zili ngati gulu lomwe limagwira ntchito bwino limodzi.Kodi ECRL imatichitira ntchito yanji?
N'zodabwitsa kuti minofu imeneyi imakuthandizani kuchita zinthu zingati tsiku lililonse.- Polemba ndi cholembera
- Mukakweza kapu ya tiyi
- Pamene mukuponya mpira
- Mukalemba pa kiyibodi
- Mukatsegula loko ya chitseko
Chofunika kwambiri, kusunga minofu iyi kukhala yathanzi komanso yolimba ndikofunikira kwambiri kuti tichite ntchito zathu za tsiku ndi tsiku popanda kupweteka kulikonse.
Matenda ofala omwe amabwera chifukwa cha minofu ya ECRL
Mukakhala ndi ululu m'dzanja lanu, zimakhala zovuta kudziwa ngati ndi minofu yokokedwa, vuto la tendon, kapena mitsempha yotsekeka. Komabe, pali zinthu zingapo zazikulu zomwe zingayambitsidwe ndi kufooka kapena kugwiritsa ntchito mopitirira muyeso kwa minofu ya ECRL iyi. Tiyeni tiwone zomwe zili.| Matenda | Kufotokozera ndi zizindikiro |
|---|---|
| Chigongono cha Tenesi Pachipatala: (Lateral Epicondylitis) | Ngakhale dzina lake ndi lakuti, "tennis elbow" si vuto lomwe limakhudza osewera tennis okha. Ndi vuto lomwe limayamba chifukwa chogwiritsa ntchito minofu ndi minyewa ya m'manja mobwerezabwereza komanso mopitirira muyeso . Ndi lofala kwa anthu omwe amachita ukalipentala, kupaka utoto, kulima dimba, kapena kulemba mawu kwa nthawi yayitali. Zinthu zofunika:
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| Matenda a Carpal Tunnel ( Mu zamankhwala: Kupsinjika kwa Mitsempha Yapakati) | Izi zimachitika chifukwa cha kupsinjika kwa mitsempha yapakati, yomwe imadutsa m'dzanja. Pakhoza kukhala zifukwa zambiri za izi. Zingayambitsidwenso ndi matenda monga kusinthasintha kwa mayendedwe (kulemba), mimba, ndi matenda a shuga. Zizindikiro zazikulu:
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Kodi timachita chiyani pa ululu wa dzanja?
Mukayamba kumva kupweteka m'dzanja lanu, chinthu choyamba chomwe muyenera kuchita ndikupumitsa dzanja lanu . Siyani kuchita chilichonse chomwe mukuganiza kuti chingayambitse kupweteka kwa masiku angapo. Muthanso kupaka paketi ya ayezi pamalo omwe pali ululu ndi kutupa. Komabe, ngati zinthu zosavutazi sizikuthandizani patatha masiku angapo, kapena ngati ululuwo ndi waukulu, muyenera kuwona dokotala. Musanyalanyaze mtundu uwu wa ululu. Dokotala wanu adzakuyang'anirani ndipo, ngati kuli kofunikira, achiteni chinthu ngati scan kuti apeze chomwe chimayambitsa ululuwo. Mutha kupatsidwa mankhwala ochepetsa ululu (monga NSAIDs). Muthanso kutumizidwa kwa katswiri wa physiotherapist kuti akalandire chithandizo. Pazochitika zazikulu, opaleshoni ingafunike.Kodi ndi masewero olimbitsa thupi ati abwino kwambiri olimbikitsira ECRL?
Nazi njira zosavuta zochitira masewera olimbitsa thupi zomwe zingathandize kupewa kupweteka m'manja mwanu ndikulimbitsa minofu yanu ya ECRL.Chenjezo: Ngati muli kale ndi ululu, onetsetsani kuti mwaonana ndi dokotala wanu kapena katswiri wa masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa thupi awa. Kuchita molakwika kungapangitse vutoli kukhala loipa kwambiri.
- Kutambasula Dzanja: Tambasulani dzanja lanu molunjika patsogolo panu, dzanja lanu litatsika. Tsopano gwirani zala zanu ndi dzanja lanu lina ndikuzikoka ku thupi lanu. Gwirani kwa masekondi pafupifupi 15-20.
- Kutambasula Dzanja: Tsopano tembenuzani dzanja lanu, monga kale, gwirani zala za dzanja lanu lina ndikuzikoka pansi kupita ku thupi lanu. Gwirani kwa masekondi 15-20.
- Kuzungulira dzanja: Ikani dzanja lanu patebulo, dzanja lanu lokha litatambasulidwa, ndipo lizungulireni mozungulira wotchi komanso motsutsa wotchi nthawi 10 iliyonse.
- Kuchita masewera olimbitsa thupi ndi kulemera: Gwirani cholemera chochepa, monga botolo la madzi kapena chitini, ikani dzanja lanu patebulo, ndipo gwiritsani ntchito dzanja lanu lokha kukweza ndi kuchepetsa kulemera.
Uthenga Wopita Nawo Kunyumba
- Extensor Carpi Radialis Longus (ECRL) ndi minofu yayitali m'dzanja lanu yomwe ndi yofunika kwambiri pakuyenda m'dzanja lanu ndi m'chiwuno.
- Matenda monga chigongono cha tenisi amayamba chifukwa chogwiritsa ntchito minofuyi mopitirira muyeso komanso minofu yogwirizana nayo.
- Ngati muli ndi ululu, dzanzi, kapena kufooka m'dzanja lanu kapena pachikhatho komwe kumatenga masiku opitilira angapo, musanyalanyaze. Pitani kwa dokotala nthawi yomweyo.
- Maseŵero osavuta olimbitsa thupi amatha kulimbitsa minofu imeneyi. Komabe, ngati pali ululu, ndikofunikira kufunafuna upangiri wa dokotala musanayambe kuchita masewera olimbitsa thupi.
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