Zithini ezi zihlunu zamagxa? Masifumanise ngokuchanekileyo!

Ngaba wakha wazibuza ukuba yintoni ekuncedayo uphakamise ingalo yakho, uphose ibhola yekriketi ngokukhawuleza, okanye uthabathe ibhegi phezulu kwendlu yakho? Ewe, izihlunu ezikwimisipha yamagxa akho zezona ziphambili ezikuncedayo ukwenza oko. Zifana nabakhuseli bamagxa ethu. Ngaphandle kwale nkqubo yezihlunu, besingenakukwazi ukwenza neyona misebenzi mincinci, singasathethi ke ngemisebenzi yethu yemihla ngemihla. Ngoko ke, namhlanje kweli nqaku, siza kuthetha ngezi zihlunu zibalulekileyo egxalabeni lakho, ukusebenza kwazo, iingxaki ezinokubakho kunye nendlela yokuzigcina ziphilile.

Zithini izihlunu zamagxa? Masiqonde ngokulula!

Ngamafutshane, igxalaba lakho lidibanisi elifana nebhola nesokhethi . Ngokwezonyango, likwabizwa ngokuba yidibanisi le-glenohumeral. Cinga ngale ndlela: isiphelo esiphezulu sethambo lakho elide lengalo (esilibiza ngokuba yi-humerus) simile njengebhola. Le bhola ingena kwinxalenye engathi yindebe yeblade yegxalaba lakho (i-scapula). Olu lwakhiwo lusenza sikwazi ukuhambisa ingalo yethu kuyo nayiphi na indlela—phezulu, ezantsi, phambili, ngasemva, nakujikeleza—ngokulula. Enyanisweni, idibanisi legxalaba linoluhlu olukhulu lokushukuma kunalo naliphi na idibanisi emzimbeni wethu.

Ezi zihlunu zilapho ukuze zixhase eli lungu limangalisayo, ziligcine lizinzile, zilinike amandla, kwaye zinike igxalaba imo entle. Zihlala zimalunga nemisipha emikhulu esibhozo ejikeleze eli lungu legxalaba.

Ezi zihlunu zamagxa luhlobo lwezihlunu zamathambo. Zinamathele emathanjeni ziithishu ezomeleleyo, ezine-fibrous ezibizwa ngokuba yi-tendons. Into ebalulekileyo kukuba ezi zizihlunu ezizikhethelayo . Oko kuthetha ukuba ungazilawula kwaye uzishukumise ngendlela ofuna ngayo. Cinga ngako, xa ufuna ukuphakamisa ingalo yakho, ukwenza ngokucinga, akunjalo? Kunjalo. Kodwa ezinye zezihlunu emzimbeni wethu, umzekelo, izihlunu entliziyweni, zizihlunu ezizikhethelayo . Oko kuthetha ukuba zisebenza ngaphandle kokuba sicinge ngako, ngokuzenzekelayo.

Kwenzeka ntoni ngokwenene kwimisipha yamagxa?

Iinkonzo esizifumana kwezi zihlunu zamagxa aziyonto incinci. Makhe sijonge imisebenzi yazo ephambili:

• Ukugcina amathambo esixhumo segxala ehleli endaweni yawo: Ezi zihlunu zezona zibamba amathambo esixhumo kunye kwaye zigcina isixhumo sizinzile ngaphandle kokutyibilika.
• Ukusinceda sishukumise iingalo zethu phezulu, ezantsi, phambili, nangasemva: Xa ushukumisa isandla sakho, uphosa into phezulu, okanye udada, ezi zihlunu ziyanceda kuko konke oku.
• Ukukhusela ilungu legxalaba: Ezi zihlunu zisebenza njengekhaka lokunciphisa umonakalo kwilungu legxalaba xa kwenzeka ingozi okanye ukuwa.
• Ukunceda ekujikeleziseni ilungu legxalaba: Esi sihlunu sibalulekile kwimisebenzi equka ukujikeleza ingalo, umzekelo, xa kukhanywa iinwele.

Ziphi ezi zihlunu zamagxa?

Izihlunu zamagxa akho zifumaneka kwindawo apho ingalo yakho engasentla idibana khona nomzimba wakho. Njengoko bekutshiwo ngaphambili, ezi zihlunu zinamathele emathanjeni zii-tissue ezibizwa ngokuba yi-tendon. La mathambo aquka ikakhulu:

• I-Scapula : Ithambo elithe tyaba, elinonxantathu ngasemva, phezulu.
• I-Humerus : Ithambo elide eliphakathi kwegxalaba nengqiniba.
• UClavicle : Njengoko sonke sisazi, oku kukwabizwa ngokuba "yithambo lekhola".

Izihlunu zamagxa zisebenza ngokuqhagamshelana nala mathambo mathathu.

Zenziwa njani izihlunu zamagxa?

Nangona kukho izihlunu ezininzi egxalabeni, zinokwahlulwa zibe ngamaqela aliqela aphambili ngokusekelwe kumsebenzi wazo.

Inxalenye ephambili: Izihlunu zeRotator Cuff

Eli lelona qela lemisipha libalulekileyo egxalabeni. Liqela lemisipha emine. Le misipha ye-"Rotator Cuff" kunye ne-"tendon" ezihambelana nayo zisebenza kunye ukwenza isakhiwo esifana nekomityi esigubungela umphambili wegxala. Imisebenzi yazo ephambili yile:

• Ukusinceda siphakamise kwaye sijikeleze iingalo zethu.
• Ukubonelela ngenkxaso yesakhiwo kwilungu legxalaba, oko kukuthi, ukugcina ilungu lizinzile.

Izihlunu ezine ezenza i-``Rotator Cuff`` zezi:

1. I-Subscapularis : Le ikwicala elingaphakathi le-blade yegxalaba (scapula), elijonge emzimbeni. Ukusuka apho, inamathela ngaphambili kwe-humerus, eyibhola yegxalaba. Phakathi kwesi sihlunu kunye ne-blade yegxalaba, kukho ingxowa encinci, egcwele ulwelo ebizwa ngokuba yi-bursa . Oku kunceda ukunciphisa ukungqubana phakathi kwemisipha kunye nethambo, okwenza kube lula ukuhamba. Oku kunceda ukujikelezisa ingalo ngaphakathi (ukujikeleza kwangaphakathi).

2. I-Supraspinatus : Le misipha isuka phezulu kwegxalaba (scapula) iye kwinxalenye efana nebhola ye-humerus. Yimisipha yokuqala esebenzayo xa ingalo iphakanyiswe ecaleni (abduction).

3. I-Infraspinatus : Le ikwindawo engasemva kwegxalaba (scapula), ngaphantsi kwe-supraspinatus, kwaye inamathela kwithambo le-humerus ngasemva. Inceda ukujikeleza ingalo ngaphandle.

4. I-Teres minor: Oku kuqala kwicala le-blade yehlombe (scapula) kwaye kufakwe kwithambo le-humerus elingaphantsi kwe-infraspinatus. Kukwanceda ukujikeleza ingalo ngaphandle.

Cinga ngezi zihlunu zine ze-"Rotator Cuff" njengezifana namavili amane emoto. Ukuba kukho nanye kuzo ebuthathaka, oko kuchaphazela ukusebenza kwegxalaba lonke.

Eminye imisipha enceda igxalaba

Ukongeza kwi-rotator cuff, kukho ezinye izihlunu ezibalulekileyo ezixhasa igxalaba:

• IirhomboidsIirhomboids: Ezi zihlunu zimbini zibaleka ukusuka phezulu komqolo (ezantsi kwentamo) zize zinamathele kwi-blade yamagxa (scapula). Zinceda ekutsaleni i-blade yamagxa phezulu nangasemva. Njengaxa sima, sinceda ukugcina amagxa ethu engasemva kwaye ethe nkqo.
• I-Trapezius : Le yimisipha emikhulu, enxantathu emqolo ongasentla, eqala entanyeni ukuya emagxeni. Le misipha, ebizwa ngokuba yi-"Traps"`, inceda kakhulu xa siphakamisa kwaye sihlisa amahlombe ethu, naxa sijika iintamo zethu.
• I-Deltoid : Le yimisipha engqukuva, engaphandle yegxalaba. Le yimisipha efakwa engalweni engentla. Inceda ukuphakamisa ingalo phambili, ecaleni nangasemva.

Zenziwe ngantoni izihlunu zamagxa?

Njengezinye izihlunu emzimbeni wethu, izihlunu zegxalaba zenziwe ngeefayibha ezithambileyo . Ezi fayibha zinika izihlunu ukuguquguquka kwazo kwaye zivumela ukuba zinciphe kwaye zolule. Zenziwe ngokudibanisa iifayibha ezibomvu nezimhlophe, ezizinika inkangeleko eneemigca.

Zeziphi izifo ezichaphazela izihlunu zamagxa?

Ekubeni ilungu legxalaba lilinye lamalungu aguquguqukayo emzimbeni wethu, izihlunu kunye nezinye izicubu ezithambileyo ezijikeleze lona zihlala zisetyenziswa. Ngokuchanekileyo, zichaphazeleka kakhulu "kukuguguleka" (ukudinwa). Oku kwenza izihlunu zegxalaba zibe sesichengeni sokwenzakala kunye nezifo ezahlukeneyo. Makhe sijonge ezinye zezona meko zixhaphakileyo:

• I-Adhesive capsulitis : Le yinto esiyibiza ngokuba yi- "Frozen Shoulder." Kulapho i-capsule (egqumayo) ejikeleze ilungu lehlombe iqina kwaye iqina. Oku kunokubangela iintlungu, ukuqina, kunye nokuqaqamba kwimisipha yamahlombe.
• I-Bursitis : Njengoko bekutshiwo ngaphambili, oku kukudumba kwezingxobo ezincinci ezizaliswe lulwelo ezibizwa ngokuba yi-bursa egxalabeni. Oku kudumba kunokwenza kube nzima ukuhambisa ilungu legxala, kwaye kunokubangela iintlungu kunye nokudumba kwimisipha.
• Ukulimala kwe-Rotator cuff : Le yinto abantu abaninzi abaye beva ngayo. Ukukrazuka kwe-Rotator cuff kudla ngokuchaphazela imisipha, kodwa ngamanye amaxesha izihlunu zinokonakala. Oku kunokubangelwa kukuwa, ukushukuma ngequbuliso, okanye ukwenza uhlobo olufanayo lokunyakaza ixesha elide.
• Isifo sokuxinana kwamagxa: Oku kwenzeka xa izihlunu okanye imisipha yegxalaba ikhuhlana rhoqo emathanjeni, nto leyo ebangela ukuba izicubu ezithambileyo zicasuke, nto leyo ebangela iintlungu nokudumba. Ikwabizwa ngokuba "ligxalaba lombhukudi" kuba ixhaphake kakhulu phakathi kwababhukudi.
• Ukutsalwa kwemisipha`(Uxinzelelo)`: Le meko yenzeka xa imicu yemisipha egxalabeni yoluliwe kakhulu. Oku kunokwenzeka xa ngequbuliso uphakamisa ubunzima obunzima okanye uzilolonga ngendlela engafanelekanga.

Zixhaphake kangakanani iingxaki zemisipha yamagxa?

Ngoku usenokuba uzibuza, 'Ngaba ezi ngxaki zemisipha yamagxa zixhaphakile ngokwenene?' Ewe, zixhaphake kakhulu kunokuba ucinga. Jonga, ngo-2006 kuphela, abantu abangaphezu kwezigidi ezi-7 eMelika batyelele oogqirha ngenxa yeengxaki zamagxa. Kubo, phakathi kwezigidi ezibini nezine babeneengxaki ze-"rotator cuff". Ngoko ungabona ukuba le meko ixhaphake kangakanani. ESri Lanka, ezi ngxaki zamagxa zikwabonakala phakathi kwabadlali, phakathi kwabantu abaphakamisa izinto ezinzima, nanjengoko sikhula.

Ndingazigcina njani izihlunu zamagxa am ziphilile?

Bathi, “Ukuthintela kungcono kunokunyanga.” Ngoko ke, endaweni yokulinda ukuba kubekho iingxaki kwizihlunu zamagxa, kukho izinto esinokuzenza ukuze sizigcine ziphilile:

• Musa ukuyityeshela intlungu yamagxa: Abanye abantu bayasebenza kwaye bayazilolonga ngexesha lentlungu. Oku kunokuyenza imeko ibe mandundu. Ukuba uziva intlungu, phumla kancinci.
• Nokuba uqeqesha okanye uphakamisa izinto ezinzima, phumza izihlunu zamagxa akho: Akulunganga ukubeka uxinzelelo emagxeni akho ngalo lonke ixesha. Phumla phakathi kwezi zigaba.
• Yolula kwaye ufudumale izihlunu zakho zamagxa ngaphambi kwemisebenzi: Oku kunciphisa kakhulu umngcipheko wokwenzakala kwezihlunu. Oku kubaluleke kakhulu ukuba udlala imidlalo okanye uphakamisa iintsimbi.
• Hlala umile kakuhle: Ziqhelise ukuhlala, ukuma, nokusebenza ngokuthe nkqo, ngaphandle kokugoba amahlombe akho okanye ukugoba phambili.
• Yenza umthambo wokuqinisa amagxa: Ungenza umthambo olula wokuqinisa izihlunu ezijikeleze igxalaba lakho, ngengcebiso yogqirha wezonyango okanye umqeqeshi.

Ndifanele ndimbone nini ugqirha?

Ngamanye amaxesha, amayeza asekhaya anganelanga ukunciphisa iintlungu zamagxa. Kwiimeko ezinjalo, kungcono ukubona ugqirha. Funa ingcebiso yezonyango ngokukhawuleza, ingakumbi ukuba unezinye zeempawu ezilandelayo:

• Ukuba awukwazi ukushukumisa igxalaba okanye ingalo yakho.
• Ukuba unesicaphucaphu egxalabeni okanye engalweni yakho.
• Ukuba ufumana intlungu eqatha, ngequbuliso egxalabeni okanye engalweni yakho.
• Ukuba igxalaba lidumbile, libomvu, kwaye linomkhuhlane.
• Ukuba intlungu inzima kangangokuba awukwazi nokwenza imisebenzi eqhelekileyo.

Ngamaxesha anje, kubaluleke kakhulu ukubona ugqirha ngokukhawuleza uze ufumane unyango olufanelekileyo.

Okokugqibela, khumbula

Izihlunu zakho zamagxa ziyinxalenye emangalisayo yomzimba wakho, kodwa zibaluleke kakhulu. Zixhasa kwaye ziqinise ilungu eliguquguqukayo emizimbeni yethu. Ukususela ekukama iinwele zethu ukuya ekuphoseni ibhola, ezi zihlunu zisinceda senze izinto eziliwaka.

Ngenxa yokuba sisebenzisa kakhulu izihlunu zethu zamagxa, zisengozini yokwenzakala kunye neengxaki ezahlukeneyo. Nangona kunjalo, iindaba ezimnandi zezokuba uninzi lwezi ntlungu zamagxa kunye neengxaki zinokuthintelwa. Okufuneka ukwenze kukuphumla izihlunu xa ziziva zidiniwe, uzigcine zomelele kwaye ziguquguquka, kwaye ugcine umthambo kunye nesimo esifanelekileyo.

Ngoko ke, phatha amahlombe akho ngothando. Emva koko uya kukwazi ukuqhubeka nomsebenzi wakho ngaphandle kwentlungu ixesha elide!

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