Ngaba nawe uneentlungu zeenyawo? Masifunde ngale tendonitis yeenyawo?

Ngaba ngamanye amaxesha uziva intlungu ebukhali okanye ukudumba emlenzeni wakho, ingakumbi esithendeni, phezulu kwenyawo, okanye kufutshane neliso? Ngaba le ntlungu iyanda xa uhamba okanye ubaleka? Ngaba ivakala iqine kangangokuba awukwazi nokuma kusasa? Ezi zinokuba ziimpawu ze-tendonitis, into esiyibiza ngokuba yi-tendonitis ngokwezonyango. Ke namhlanje, masithethe ngale nto ngokweenkcukacha , kulungile?

Yintoni i-Foot Tendonitis?

Ngamafutshane, kukudumba okanye ukwenzakala komsipha onyaweni lwakho. Ngoku usenokuba uzibuza ukuba yintoni umsipha. Imisipha ifana neentambo eziqinileyo zezicubu. Ezi zidibanisa izihlunu zethu namathambo ethu. Cinga ngako, xa uphakamisa umlenze wakho, ubaleka, okanye utsiba, ezi zihlunu zitsala amathambo. Ngoko ke, le misipha isebenza njengebhulorho enceda ekutsaleni nasekunikeni amandla.

Ngoko ke, la ma-tendon angonzakala okanye avuvuke ngenxa yokusetyenziswa kakhulu, okanye ngamanye amaxesha ngenxa yengozi. Sibiza oko ngokuthi kukudumba . Njengokuba xa senzakala kwindawo ethile emzimbeni wethu, kuba bomvu, kuvuvuke, kwaye kushushu, kwenzeka into efanayo nakweminye imisipha.

Ngaba kukho iintlobo ezahlukeneyo ze-tendonitis?

Ewe, kukho imisipha eyahlukeneyo ezinyaweni zethu. Ngoko ke le meko (i-Tendonitis) inokuchaphazela nayiphi na kwezi misipha. Nangona kunjalo, kukho iintlobo ezimbalwa ezibonakala kakhulu:

• I-Achilles tendonitis: Abantu abaninzi baye beva ngale nto. Ichaphazela i-tendon edibanisa izihlunu zethole lakho nethambo lesithende sakho. Ngokwenene yi-tendon enamandla emzimbeni wethu. Isinceda ukubaleka, ukutsiba, ukuhamba, nokuziphakamisa ngeenzwane zethu. Ixhaphake kakhulu kubadlali.

• I-Extensor tendonitis: Oku kwenzeka kwimisipha ehamba phezulu kwenyawo lakho. Le misipha idibanisa amathambo angaphambili komlenze wakho neenzwane zakho. Abanye abantu banokuva iintlungu kule ndawo, ingakumbi xa izihlangu zabo zixinene kakhulu.

• I-peroneal tendonitis: Oku kuchaphazela imisipha enye okanye zombini ezihamba ngaphandle komlenze wakho, zijikeleze ithambo langaphandle leqakala. Ezi ziqhagamshela kwi-midfoot yakho kunye ne-arch, zinceda ukubonelela uzinzo kunyawo lwakho. Oku kunokwenzeka ukuba ngequbuliso ujika umlenze wakho ungene ngaphakathi.

• I-posterior tibial tendonitis: Oku kuchaphazela i-tendon edibanisa izihlunu ezisesinqeni sakho namathambo angaphakathi kwenyawo lakho. Le tendon inceda ukugcina i-arch yonyawo lwakho iphezulu. Ukuba iba buthathaka, unokuba neenyawo ezithe tyaba.

• I-Plantar fasciitis: Isifo se-fasciitis esibizwa ngokuba yi-plantar fasciitis:Lo asingomsipha ngokwenene, kodwa yibhanti etyebileyo yezicubu (i-ligament) eqala esithendeni ukuya ezinzwaneni ezisezantsi kwenyawo. Nangona kunjalo, iintlungu, iimpawu, kunye nonyango zifana kakhulu ne-tendonitis, ngoko ke idla ngokubizwa ngokuba yi-tendonitis. Iintlungu zihlala zivakala ezantsi kwesithende, ingakumbi xa uvuka kusasa.

Ngubani onokuba nethuba elikhulu lokufumana le meko? (Izinto ezibangela umngcipheko)

Nabani na unokuba nesifo se-foot tendonitis. Nangona kunjalo, abanye abantu banokuba naso. Le meko ixhaphake kakhulu kubadlali okanye kwabo basebenza kakhulu, njengoko imisipha isetyenziswa kakhulu. Kwakhona, usemngciphekweni omkhulu ukuba unenye yezi zilandelayo:

• Ukuba utyebile kancinci .
• Ukuba awuzifudumezi (ungazizoluli) kakuhle ngaphambi kokuba wenze umthambo.
• Ukuba awuzoluli umzimba wakho emva kokuba ugqibile ukwenza umthambo.
• Ukuba uneengxaki zempilo ezifana (neArthritis) , (iGout) , (isifo seThyroid) okanye (iDiabetes Mellitus ).
• Ukuba uneenyawo ezisicaba .
• Ukuba ukhe wonzakala imisipha yakho ngaphambili.
• Ukuba imisipha kunye nemisipha emilenzeni yakho iqinile .
• Ukuba utshaya okanye usebenzisa ezinye iimveliso zecuba.

Kuqheleke kangakanani oku?

I-Achilles tendonitis lolona hlobo luqhelekileyo lwe-tendonitis. Izifundo zibonisa ukuba le meko ichaphazela phakathi kwe-1% kunye ne-9% yabadlali ababalaseleyo kunye nabadlali bokuzonwabisa. Oko akuqhelekanga njengoko unokucinga.

Yintoni ebangela oku?

I-Tendonitis idla ngokuba yingxaki engapheliyo . Oku kuthetha ukuba iyenzeka xa imisipha yonyawo lwakho ixinezelekile ngokuphindaphindiweyo. Umzekelo, ubaleka ngendlela efanayo yonke imihla ngendlela engalunganga, okanye izihlangu zakho zingakulingani kakuhle. Emva koko, ekuhambeni kwexesha, imisipha iqala ukwenzakala.

Nangona kunjalo, ngamanye amaxesha ingenzeka ngequbuliso . Umzekelo, ukuba ngequbuliso wolula imisipha, ujikelezise umlenze wakho kakhulu, okanye usebenzisa indlela engafanelekanga xa ubaleka, utsiba, okanye udlala imidlalo.

Zithini iimpawu zoku?

Iimpawu zinokwahluka ngokuxhomekeke kwi-tendon oyenzileyo, kodwa nazi ezinye zeempawu eziqhelekileyo:

• Ukudumba kwamathambo (oko kukuthi, ukukhula kwamathambo ongezelelweyo kufutshane ne-tendon) kwenzeka kufutshane ne-tendon.
• Ukuva iintlungu ecaleni komsipha okanye apho umsipha unamathela khona ethanjeni.
• Ukwanda kwentlungu ngexesha lomsebenzi womzimba.
• Ukuziva ukuqina komlenze emva kokungawushukumisi okwethutyana (umzekelo, xa uvuka kusasa).
• Ukudumba, ukuba bomvu, okanye ukuziva ufudumele kufutshane nomsipha.
• Ukutyeba kwemisipha. Ngamanye amaxesha isenokuvakala ngathi yiqhuma xa ichukunyiswa.

Khawucinge nje, uNalini utitshala uhamba ngeenyawo ukuya esikolweni rhoqo kusasa. Kangangeentsuku ezimbalwa ngoku, isithende sakhe besibuhlungu, kwaye kunzima nokuma xa evuka ebhedini kusasa. Kusenokuba buhlungu kancinci emini, kodwa kuya kuba buhlungu kwakhona xa efika ekhaya ngokuhlwa. Oku kusenokuba yi-Achilles tendonitis.

Ngaba i-tendon ingagqabhuka ngenxa ye-tendonitis?

Ewe, ngamanye amaxesha umsipha ungaqhekeka ukuba woluliwe kakhulu, okanye ukuba utsalwe ngengozi. Oku kuthetha ukuba umsipha ungakrazuka ngokupheleleyo okanye kancinci. Le yimeko enzima kwaye ngokuqinisekileyo kufuneka ufune ingcebiso kagqirha. Ukuba unayo nayiphi na kwezi zilandelayo, bona ugqirha ngokukhawuleza:

• Ukuba awukwazi ukubeka iinyawo zakho phantsi okanye ukuthwala ubunzima.
• Ukuba awukwazi ukuhambisa umlenze wakho kwicala elithile .
• Ukuba unentlungu eqatha emlenzeni wakho.
• Ukuba ukwenzakala kwenzeke ngesandi esithi "click" esivela emlenzeni okanye ukuba kuvakala ngathi kukho into ephukileyo.

Ugqirha uyixilonga njani le nto? (Uxilongo)

Xa usiya kugqirha, baza kuqala bakubuze ngeempawu zakho, baze bakwenze uvavanyo lomzimba . Baza emva koko bachukumise iindawo ezithile zomlenze wakho, iqakala, okanye intlambo ukujonga ukudumba kunye nentlungu. Baza kukucela nokuba ushukume kwaye ugobe umlenze wakho ngeendlela ezahlukeneyo ukujonga ubungakanani bokushukuma kwakho, amandla, kunye nobunzima bentlungu.

Ukuba ugqirha wakho ukrokrela ukuba unethambo elaphukileyo okanye umsipha okrazukileyo emlenzeni wakho, unokuyalela ukuvavanywa kwemifanekiso efana ne -X-ray , i-MRI , i-CT scan , okanye i-ultrasound .

Kwiimeko ezininzi, i-ultrasound luvavanyo olukhethwayo lokujonga naziphi na iimpawu zokwenzakala, ukudumba, okanye utshintsho olubangela iintlungu, nokuba umsipha onyaweni awuqhekekanga, kuba unokubona ngcono intshukumo yomsipha.

Zithini iindlela zonyango zoku?

Rhoqo, into yokuqala ugqirha wakho ayicebisayo ukulawula iintlungu ze-tendonitis lunyango lwasekhaya, olukwaziwa ngokuba yindlela ye-RICE .

Izinto onokuzenza ekhaya (indlela ye-RICE)

Oku kulula kakhulu. Ungazikhumbula ezi ndlela zine zonyango ngoonobumba abane be-RICE.

• R - Phumla: Phumla umlenze wakho. Yeka ukwenza umthambo okwexeshana ukuze uthintele umonakalo ongakumbi kwimisipha ebuhlungu.
• I - Umkhenkce (Umkhenkce):Beka ipakethe yomkhenkce okanye ilaphu elifakwe emanzini abandayo kwindawo ebuhlungu kangangemizuzu engama-20. Nangona kunjalo, musa ukufaka umkhenkce ngqo eluswini, wusonge ngelaphu.
• C - Uxinzelelo: Ukuze unciphise ukudumba, songa ibhandeji yokucinezela okanye ibhandeji eqhelekileyo ujikeleze imisipha eyonzakeleyo. Kodwa musa ukuyenza iqine kangangokuba ithintele ukuhamba kwegazi.
• E - Ukuphakama: Gcina umlenze wakho uphezulu kangangoko unako. Ukuba kunokwenzeka, nokuba ngaphezulu kwenqanaba lentliziyo yakho. Oku kuya kunciphisa ukudumba.

Ngoku ekubeni ugqirha efumanise ukuba yintoni kanye kanye ingozi yakho, angacebisa unyango olongezelelweyo. Umzekelo:

• Uqheliso olukhethekileyo kwindawo yethole (ukuzolula ithole okanye ukwenza umthambo) .
• Ii-Orthotics - izihlangu ezikhethekileyo - zinokunceda ukunciphisa iintlungu kwaye zinike inkxaso kwiinyawo zakho xa uqalisa ukwenza umthambo.
• Izithomalalisi zentlungu ezingezizo eziyobisi .
• Unyango lomzimba ukuze ufumane kwakhona umgama olahlekileyo wokuhamba, amandla, uzinzo, kunye nokuguquguquka kweenyawo zakho, iqatha, kunye nendawo yesinqe.
• Ngamanye amaxesha, i-soft cast okanye i-boot ingasetyenziselwa ukuthintela umlenze nokunika imisipha ixesha lokuphola.

Ngaba wonke umntu udinga utyando?

Hayi, uninzi lwabantu aludingi kutyando ngenxa ye-tendonitis. Nangona kunjalo, ukuba ukwenzakala kwakho akuphili emva kweenyanga ezintandathu zonyango oluthile, ugqirha wakho unokucebisa utyando. Kukho iintlobo ezahlukeneyo zotyando:

• I-Gastrocnemius recession: Le nkqubo yonyusa izihlunu zethole lakho. Oku kunokunceda abantu abaneenyawo ezithe tyaba okanye ukunciphisa uxinzelelo kwi-Achilles tendon.
• I-Tenosynovectomy: Olu tyando lucoca (lususa) i-tendon eyonakeleyo. Ugqirha ususa izicubu ezonakeleyo aze ahlanganise izicubu eziphilileyo.
• Ukudluliselwa kwemisipha: Ukuba imisipha yakho yonakele kakhulu, unokufuna olu hlobo lotyando. Ugqirha ususa uninzi lwemisipha eyonakeleyo, athathe imisipha ephilileyo kwenye inxalenye yonyawo lwakho, aze ayincamathisele kwinxalenye eseleyo yemisipha yokuqala.
• (Ukususwa kwezicubu okuGunyazisiweyo nge-Ultrasound (TenJet)): Ukuba i-tendon yakho ayikrazukanga, kodwa kukho ukuqokelelana kwezicubu ezibizwa ngokuba yi-tendinosis , ugqirha wakho unokucebisa le nkqubo eofisini. Oku kubandakanya ukususa izicubu ezonakeleyo. Oku kwenziwa phantsi kwesikhokelo se-ultrasound.

Ungazikhusela njani kule meko? (Ukuthintela)

Kukho iindlela ezahlukeneyo onokuzikhusela ngazo kule meko (i-Foot Tendonitis):

• Musa ukuyityeshela intlungu uze uzame ukuyinyamezela. Yicinge njengophawu lokuba intlungu ikunika lona.
• Musa ukwenza umthambo onzima ngequbuliso. Yandisa amandla kancinci kancinci.
• Gcina ubunzima bomzimba busempilweni.
• Musa ukubeka ubunzima obukhulu kwimisipha yakho.
• Kuphephe ukutshaya nokusebenzisa iimveliso zecuba.
• Phumla ngokwaneleyo ngelixa usenza umthambo.
• Zifudumeze (zolule) kakuhle ngaphambi kokuba wenze umthambo.
• Yolula umzimba wakho emva kokuba ugqibile ukwenza umthambo.
• Sebenzisa ubuchule obufanelekileyo xa udlala imidlalo.
• Nxiba izihlangu ezikulingana kakuhle nezikunika inkxaso efanelekileyo. Sebenzisa i-orthotics ukuba ugqirha wakho uyayicebisa.

Kuthatha ixesha elingakanani ukuchacha kule meko? (Ulindelo lokuchacha)

Uninzi lwabantu luyaphola ngokupheleleyo kwi-tendonitis ngaphandle komonakalo osisigxina. Ngonyango oluqhelekileyo, ukwenzakala kwe-tendon kulindeleke ukuba kuphole kwiinyanga ezimbalwa. Nangona kunjalo, ukuba utyando, kungathatha iinyanga ezintandathu ukuya kwezilishumi elinesibini ukuphola. Abantu abaninzi baya kufuna unyango lomzimba emva kotyando.

Into enye ekufuneka uyikhumbule kukuba wakuba ulimele umsipha onyaweni lwakho, kusenokwenzeka ukuba ulimele kwakhona kwindawo efanayo kwixesha elizayo. Ke ngoko, kubaluleke kakhulu ukuthatha amanyathelo okhuseleko ukuze uphephe ukwenzakala kwakhona xa udlala imidlalo okanye uqeqesha.

Ufanele uye nini ngokuqinisekileyo kugqirha?

Ukuba unayo nayiphi na kwezi mpawu, qiniseka ukuba ubona ugqirha:

• Ukuba awukwazi ukuhamba okanye awukwazi ukuthwala ubunzima ezinyaweni zakho.
• Ukuba awukwazi ukugoba okanye ukuhambisa iinzwane okanye amaqatha akho.
• Ukuba uva isandi "esikrwelayo" sivela emlenzeni okanye eqatheni lakho, okanye into ephukileyo.
• Ukuba unentlungu eqatha emlenzeni, eqatheni, okanye kwindawo yemiqolo.
• Ukuba ubona ukudumba emlenzeni wakho, eqatheni, okanye kwindawo yemiqolo.

Umyalezo Wokuya Ekhaya

Kulungile, ngoko makhe sikukhumbuze ngokufutshane ezinye zezona ngongoma zibalulekileyo esizixubushileyo.

• I-Tendonitis kukudumba okanye ukwenzakala kwe-tendon enyaweni lakho.
• Oku kudla ngokubangelwa kukusetyenziswa kakhulu, kodwa kunokubangelwa naziingozi.
• Intlungu, ukudumba, kunye nokuqina kwesikhumba zezona mpawu ziphambili.
• Kwiimeko ezininzi, inokunyangeka ngonyango olulula olufana nokuphumla, umkhenkce, kunye nonyango lomzimba .
• Abanye abantu banokufuna utyando , kodwa aluxhaphakanga kangako.
• Eyona ndlela ilungileyo yokuthintela oku kukuphepha ukubeka umzimba wakho esichengeni kakhulu, ukuzilolonga ngokufanelekileyo, nokunxiba izihlangu ezikulingana kakuhle.
• Ukuba ufumana iintlungu eziqatha, ukungakwazi ukuhambisa umlenze wakho, okanye isandi "sokunqakraza", bona ugqirha ngokukhawuleza.

Ngoko ke, musa ukuyithatha lula intlungu yomlenze wakho. Ukuba ufumene unobangela kwaye ufumane unyango olufanelekileyo, ungaphila kwakhona. Ukuba unemibuzo eminye, ungathandabuzi ukuthetha nogqirha.

Intlungu yeenyawo , i-Tendonitis, i-Achilles tendonitis, Intlungu yesithende, Ukudumba kwemilenze, Ukwenzakala kwezemidlalo