Kodi ndinu munthu amene mumagwiritsa ntchito kompyuta tsiku lonse? Kapena nthawi zambiri mumamva kupweteka pang'ono ndi kutopa m'manja mwanu, makamaka m'chiwuno ndi m'chigongono, chifukwa cha ntchito zamanja monga ntchito zapakhomo, kuphika, ukalipentala, kapena kupaka utoto? Anthu ambiri amaganiza kuti izi ndi zachilendo ndipo palibe vuto kupuma pang'ono. Koma kumbuyo kwa ululu uwu kungakhale minofu yapadera yomwe imayang'anira mayendedwe abwino a manja athu, koma sitinamve zambiri za izi. Lero tikulankhula za minofu iyi yomwe ndi yofunika kwambiri pa thanzi la manja anu.
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
Pa zonsezi, gulu la minofu ya ECRL (radial wrist extensors) limagwira ntchito yayikulu pakusunga dzanja lanu lolimba, kupindika ndikulitambasula ngati pakufunika. Popanda mphamvu zawo, sitingathe kuchita ngakhale ntchito yosavuta iyi moyenera.
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:- Ululu ndi kutentha kunja kwa chigongono.
- Kupweteka kwambiri mukagwira chinthu mwamphamvu ndi dzanja (monga kapu ya tiyi).
- Ululu ukapinda dzanja kumbuyo.
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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:- Kumva dzanzi kapena kumva kuwawa m'chala chachikulu , chala cholozera, chala chapakati, ndi theka la chala chozungulira.
- Zinthu zikugwa, kugwira mofooka kwa manja.
- Kuchuluka kwa dzanzi usiku.
- Nthawi zina ululu ndi kuuma kwake zimafalikira mpaka paphewa.
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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.
Kuchita masewera olimbitsa thupi awa molondola kudzalimbitsa minofu ya manja anu ndipo kudzakutetezani ku kuvulala mtsogolo.
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.
ECRL, extensor carpi radialis longus, kupweteka kwa dzanja, kupweteka kwa dzanja, chigongono cha tenisi, lateral epicondylitis, carpal tunnel syndrome, chithandizo cha thupi, masewera olimbitsa thupi a manja
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