Ngaba unengxaki yokwenza neyona misebenzi ilula yemihla ngemihla ngenxa yentlungu engaphakathi kwengqiniba yakho? Ngaba uziva intlungu ebukhali ngaphakathi kwengqiniba yakho xa uzama ukuvula ibhotile yamanzi, ukuphakamisa ikomityi yeti, okanye ukuvula isitshixo socango? Awuwedwa onale ntlungu. Abantu abaninzi bahlangabezana nale ntlungu. Namhlanje, masithethe ngento ebangela le ntlungu kunye nento onokuyenza ngayo.
Yintoni kanye kanye iGolfer's Elbow?
Nangona ibizwa ngokuba yi-"Golfer's Elbow," akufuneki udlale igalufa ukuze ufumane le meko. Enyanisweni, ixhaphake kakhulu kubantu abangadlali igalufa. Inokwenzeka kubadlali betenisi, abachweli, abantu abachwetheza kwikhompyutha imini yonke, abantu abaphakamisa iipleyiti ezinzima, okanye nabani na osebenzisa izihlunu zakhe neengqiniba zakhe ngokuphindaphinda .
Ngamafutshane, iGolfer's Elbow yimeko eyaziwa ngokwezonyango njengeMedial Epicondylitis . Oku kuxa imisipha edibanisa izihlunu ezingalweni zakho nethambo elingaphakathi kwengqiniba yakho yonakele, nto leyo ebangela ukudumba okanye ukudumba.
Khawuthelekelele ukuba uhlala ugoba ingalo yakho, ubambe into ethile ngokuqinileyo, okanye ujija ingalo yakho. Okwenzekayo kukuba la mathambo aqokelela imicu emincinci. Njengokuba uqhubeka ugoba intambo kwindawo enye, imicu iyaphuka kancinci kancinci. Ezi micu mincinci ziyaqokelelana ngokuhamba kwexesha kwaye kuvela iimpawu ezifana nentlungu nokudumba.
Eyona nto ibalulekileyo kukungawubethi ngoyaba lo ntlungu. Ukuba uqhubeka nokusebenzisa isandla sakho nangona uneentlungu, ezi ntlungu zincinci zinokuba nkulu kwaye zibangele ukukrazuka okuncinci kwimisipha. Oku kunokuyenza imeko ibe mandundu.
Ukuba azinyangwa, iingxaki zexesha elide ezifana nokuncipha kokugoba kwengqiniba kunye nokwandiswa kwayo, iintlungu ezingapheliyo, kunye nokuncipha kwamandla okubamba zinokwenzeka.
Zithini iimpawu zale meko?
Iimpawu zeGolfer's Elbow azibonakali ngaxeshanye. Zikhula kancinci kancinci emva kweeveki, ngamanye amaxesha kwiinyanga. Usenokubona kuqala ukuqaqamba okuncinci ngaphakathi kwengqiniba yakho. Le ntlungu inokuba mandundu kusasa.
| Uphawu | Ingcaciso elula |
|---|---|
| Intlungu ngaphakathi kwengqiniba | Uphawu oluphambili. Le ntlungu ingasasazeka ebunzini ukuya kwi-collarbone. |
| Ukunciphisa amandla okubamba | Ukuziva ngathi isandla sakho asinawo amandla xa ubambe into efana nebhotile yamanzi okanye ikomityi. |
| Intlungu xa ugoba ingalo | Intlungu engqinibeni iyanda xa iminwe yesandla iqiniwe. |
| Ukuba ndindisholo okanye ukurhawuzelela esandleni | Usenokuziva ungenazimvakalelo okanye urhawuzelelwa, ingakumbi kumnwe weringi nomnwe omncinci. |
Le meko idla ngokuchaphazela ingalo yakho elawulayo . Umzekelo, umntu osebenzisa isandla sasekunene unamathuba amaninzi okufumana ezi ntlungu kwingqiniba yasekunene.
Ziziphi izinto ezibangela umngcipheko ezinegalelo kolu phuhliso?
Abanye abantu banamathuba amaninzi okufumana le meko kunabanye. Kukho izinto ezininzi ezinokubangela umngcipheko.
| Into enobungozi | Indlela echaphazela ngayo |
|---|---|
| Ukuphinda uhlobo olufanayo lwentshukumo | Ukuba wenza uhlobo olufanayo lomsebenzi wesandla ixesha elingaphezu kweeyure ezimbini ngosuku (umz. ukuchwetheza, ukuchwela, ukupeyinta). |
| Ukuba neminyaka engaphezu kwama-40 ubudala | Njengoko sikhula, amandla kunye nokuguquguquka kwemisipha kuncipha, nto leyo eyenza ukuba ibe sesichengeni sokonakala. |
| Ukutyeba kakhulu | Ubunzima bomzimba obandayo bubeka uxinzelelo olongezelelekileyo kumalungu nakwimisipha. |
| Ukutshaya | Ukutshaya kunciphisa ioksijini kunye nezondlo ezifikelela kwizicwili, nto leyo eyandisa ixesha elithathwayo ukuze imisipha eyonakeleyo iphole. |
| Isifo seswekile | Isifo seswekile sinokuchaphazela ukujikeleza kwegazi kunye nenkqubo yokuphiliswa. |
Ugqirha uyibona njani le nto?
Xa usiya kugqirha, uza kuqala akubuze imibuzo. Uza kukubuza ngomsebenzi wakho, izinto ozithandayo, kunye nezinto ezenza intlungu yakho ibe mandundu.
Emva koko, isandla sakho siya kuhlolwa.
- Uchukumisa kanye apho intlungu ikwingqiniba yakhe.
- Baza kuyishukumisa ingalo yakho ngeendlela ezahlukeneyo, bayigobe, baze bayilule ukuze babone ukuba ingabangela intlungu na.
- Bayajonga ukuba ingaba kukho iintlungu xa isihlathi sigobile kwaye sixhathisekile.
Uninzi lwexesha, le meko inokuchongwa ngokuhlolwa komzimba. Nangona kunjalo, ngamanye amaxesha, ukuba kukho into ekrokrelwayo yokuba kukho enye imbangela yentlungu (njengokwaphuka kwamalungu okanye isifo samathambo), ugqirha wakho unokukuthumela ukuze uvavanywe ngakumbi.
- I-X-reyi: Ukujonga naziphi na iingxaki ngamathambo.
- I-Ultrasound okanye i-MRI scan: Ukuze ubone ngokucacileyo umonakalo kunye nokudumba kwemisipha.
Zithini iindlela zonyango zoku?
Iindaba ezimnandi zezokuba uninzi lwabantu lunokuphila kwesi sifo ngaphandle kotyando. Injongo ephambili yonyango kukunciphisa iintlungu, ukuvumela umsipha ukuba uphole, kunye nokuthintela ukuba imeko ingaphindi ibuyele.
Izinto ekufuneka zenziwe kuqala
1. Ukuphumla: Le yeyona nto ibalulekileyo. Ngokuqinisekileyo kufuneka uhlale kude nomsebenzi obangela iintlungu okwethutyana. Ukuba uyaqhubeka nokusebenza ngaphandle kokunika isandla sakho ukuphumla, umsipha awuyi kuphola. Kucetyiswa ukuba uphumle ubuncinane iiveki ezi-4-6.
2. Ukusetyenziswa kweqhwa:Faka umkhenkce kwindawo ebuhlungu imizuzu eli-15-20, amaxesha ama-3-4 ngemini. Musa ukufaka umkhenkce ngqo eluswini, wusonge ngelaphu elincinci. Oku kuya kunciphisa iintlungu nokudumba.
3. Iipilisi zokunciphisa iintlungu: Ungathatha amayeza okulwa nokuvuvukala afana neparacetamol okanye ibuprofen njengoko ugqirha wakho eyalele.
4. Ukunxiba i-brace/strap ye-elbow: I-brace ekhethekileyo okanye i-counterforce strap inganxitywa kwingalo engaphantsi kwe-elbow. Oku kunceda ekunciphiseni uxinzelelo kwimisipha kunye nemisipha ebuhlungu.
Unyango ukuba imeko ayiphucuki
Ukuba intlungu ayipheli emva kweeveki ezimbalwa zonyango olulula olukhankanyiweyo apha ngasentla, ugqirha wakho uza kukuthumela kwezinye iindlela zonyango.
- Unyango Lomzimba: Olu lonyango lubaluleke kakhulu. Ingcali yonyango lomzimba iya kukufundisa ukuzolula nokuqinisa imithambo yokunceda izihlunu zakho zengalo. Olu qheliselo luya kunceda ukukhawulezisa inkqubo yokuphiliswa kwemisipha.
- Iinaliti zeCorticosteroid: Ukuba intlungu kunye nokudumba kukhulu , ugqirha wakho angakunika inaliti yesteroid kwindawo yentlungu ukuze ufumane isiqabu sexesha elifutshane.
- Ezinye iindlela zonyango: Kwezinye iimeko, kusetyenziswa iindlela zonyango zanamhlanje ezifana nee-Platelet-rich plasma (PRP injections), i-Extracorporeal shock wave therapy, kunye ne-Ultrasound-guided percutaneous tenotomy. Ezi zenziwa ngoogqirha abaziingcali.
- Utyando: Utyando lunokucetyiswa kwiimeko ezingaqhelekanga, kuphela ukuba akukho nyango lumbi oluye lwasebenza kangangeenyanga ezi-6-12.
Ndifanele ndimbone nini ugqirha? Ndifanele ndiye kwi-ETU?
I-Golfer's Elbow ayisoloko iyinto efuna unyango olungxamisekileyo. Nangona kunjalo, ezinye iimpawu zinokuba luphawu lwengxaki enkulu ngakumbi, ngoko ke kubalulekile ukwazi umahluko.
| Ixesha lokufuna ingcebiso kwezonyango | |
|---|---|
| Bona ugqirha wakho... |
|
| Yiya kwiYunithi yoNyango oluNgxamisekileyo (ETU) ngoko nangoko... |
|
Ungazikhusela njani kule meko?
Bathi, “Ukuthintela kungcono kunokunyanga.” Ngoko ke kukho izinto ezininzi onokuzenza ukuze uthintele ukuba i-Golfer’s Elbow ingenzeki.
- Ukuzifudumeza ngaphambi kokuzilolonga okanye ukusebenza: Ngaphambi kokuba wenze nawuphi na umsebenzi onzima okanye imidlalo, yenza umthambo wokuzolula ukuze wolule izihlunu esihlahleni sakho nakwingalo yakho.
- Sebenzisa ubuchule obufanelekileyo: Ukuba udlala imidlalo, funda ubuchule obufanelekileyo kumqeqeshi. Ukuba usemsebenzini, sebenzisa izixhobo ngendlela efanelekileyo (umz., imawusi yekhompyutha efanelekileyo, ikhibhodi).
- Yomeleza izihlunu: Yenza umthambo oqinisa izihlunu ebunzini lakho. Ungacela ingcebiso kugqirha wezonyango ngale nto.
- Phumla ngexesha lomsebenzi: Endaweni yokwenza into enye ngokuphindaphindiweyo, thatha ikhefu elifutshane ubuncinane kanye ngeyure uze wenze umthambo wokuzolula iingalo zakho.
- Lumka xa uphakamisa into: Xa uphakamisa into, sebenzisa ingalo nomzimba wakho wonke, hayi nje ingqiniba yakho.
Umyalezo Wokuya Ekhaya
- I-Golfer's Elbow (Medial Epicondylitis) ayisiyonto ichaphazela abadlali begalufa kuphela, kodwa inokuchaphazela nabani na osebenzisa isihlakala sakhe kunye nengqiniba yakhe rhoqo.
- Isizathu esiphambili soku kukonakala okuncinci okuqhubekayo kwimisipha.
- Ukuphumla lolona nyango lokuqala nolubaluleke kakhulu. Ngokuqinisekileyo hlala kude nemisebenzi ebangela iintlungu.
- Musa ukuyityeshela intlungu. Ukwenza njalo kunokuyenza mandundu imeko kwaye kubangele iingxaki zexesha elide.
- Kwiimeko ezininzi, le meko inokunyangeka ngokupheleleyo ngaphandle kotyando, ngonyango lomzimba kunye nonyango olulula.
- Ukuba uneempawu ezinje, qiniseka ukuba ubona ugqirha ukuze ufumane uxilongo oluchanekileyo kunye nesicwangciso sonyango.
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