Ngaba ungumntu osebenza kwikhompyutha eofisini? Okanye usebenzisa umatshini wokuthunga imini yonke? Mhlawumbi ungumntu oqhelisela umdlalo ofana nekhilikithi okanye itenisi. Xa uqhubeka nokwenza uhlobo olufanayo lomsebenzi, ngaba uziva iintlungu, ukungakhululeki, okanye ukuqina kwezandla zakho, iminwe, izandla, iingqiniba, namagxa? Ngamanye amaxesha le ntlungu iyaphela emva kwexesha elithile, ngoko asiyihoyi kangako. Kodwa ukuba siyayityeshela, inokuba yingxaki enkulu kamva. Yiloo nto sithetha ngayo namhlanje , i-Repetitive Streaking Injury okanye (RSI) .
Ngamafutshane, yintoni iRepetitive Strain Injury (RSI)?
Yile nto ithethwa ligama. 'Ukuphindaphinda' kuthetha ukuphindaphinda. 'Uxinzelelo' kuthetha uxinezeleko, uxinzelelo, okanye umonakalo. 'Ukwenzakala' kuthetha umonakalo. Ngoko ke, ngokulula nje, xa senza intshukumo efanayo ngokuphindaphindiweyo ixesha elide, lo ngumonakalo owenzeka kancinci kancinci kwimisipha, imisipha, okanye imithambo-luvo enxulumene naloo nxalenye yomzimba wethu.
Khawuthelekelele, ubambe imawusi kwikhompyutha yakho imini yonke. Izandla zakho neminwe yakho zikwindawo enye, phantsi koxinzelelo olufanayo. Oku akupheleli nje kusuku olunye okanye ezimbini, kodwa ziinyanga, kwaneminyaka, kwaye ezo ndawo ziqala ukonakala.
Ngokuqhelekileyo, le meko ichaphazela:
- Kwiminwe nakubhontsi
- Ukuya esihlahleni
- Ukuya engqinibeni
- Yezandla
- Ukuya emagxeni
- Ngamanye amaxesha amadolo nawo anokuchaphazeleka.
Ngubani onokuthi abe nale meko?
Le meko inokwenzeka nakubani na, kodwa kwabanye abantu, umngcipheko uphezulu kancinci.
- Abantu abasebenzisa iikhompyutha eziofisini: Oku kuqhelekile ukubonwa kubantu abachwetheza baze basebenzise imawusi imini yonke.
- Abantu abasebenza kwimisebenzi enzima: Umzekelo, abo basebenza kwimizi-mveliso yempahla, abachweli, kunye nabakhi beemayini.
- Abadlali: Abo babandakanyeka kwimidlalo equka iintshukumo eziphindaphindayo, njengetenisi, ibhedminton, kunye nekhilikithi.
- Abaculi: Kwabo badlala izixhobo zomculo ezifana ne-violin, igitare kunye nepiyano.
Ziziphi ezinye iimeko zempilo ezinokubangelwa yi-RSI?
I-RSI ayisosifo sithile. Ligama eliqhelekileyo elithetha iqela leengozi ezibangelwa yimisebenzi efanayo. Oku kunokukhokelela kwiimeko ezahlukeneyo. Jonga itheyibhile engasezantsi.
| Imeko | Ingcaciso elula |
|---|---|
| I-Tendinitis | Ukudumba kunye nentlungu kwimisipha edibanisa amathambo kunye nemisipha. |
| Isifo seCarpal Tunnel | Ukungaziva buhlungu esandleni nakwiminwe ngenxa yokucinezelwa komthambo omkhulu odlula esihlahleni. |
| Ingqiniba yeTennis | Intlungu ebangelwa kukonakala kwemisipha engaphandle kwengqiniba. |
| Umnwe weTrigger | Intlungu ebangelwa sisandi sokuklikha xa umnwe ugobile. |
| I-Bursitis | Ukudumba kwezingxobo ezizaliswe lulwelo (i-bursa) kufutshane namalungu, umz. egxalabeni, engqinibeni. |
Uyazi njani ukuba une-RSI? Iimpawu
Jonga ukuba unayo na enye okanye ngaphezulu kwezi mpawu. Ezi mpawu zihlala ziqala kancinci kancinci.
- Intlungu: Ingavakala ngathi kukutsha, ukuqaqamba, okanye intlungu ebukhali.
- Ukuqina: Ukuziva kunzima ukugoba okanye ukolula ilungu okanye umsipha, ngokungathi ubambekile.
- Ukungaziva mnandi: Ukuziva ngathi amalungu omzimba ayaphelelwa ngamandla.
- Ukudumba: Indawo yentlungu ingabonakala idumbile kancinci.
- Ubuthathaka: Ukuziva ngathi awukwazi ukubamba into ngokuqinileyo ngesandla sakho, okanye unengxaki yokuphakamisa into enzima.
- Ukuva ukubanda okanye ubushushu: Ukuziva ubanda okanye ushushu kwindawo yentlungu ngaphezu kwabanye.
Into ebalulekileyo kukuba ezi mpawu ziyanda njengoko usenza umsebenzi ophindaphindayo, kwaye ziyancipha xa uthatha ikhefu kuloo msebenzi.
Ungayinyanga njani le nto? Izinto onokuzenza ekhaya
Iindaba ezimnandi zezokuba uninzi lwezifo ze-RSI zinokunyangwa ngamayeza alula asekhaya. Eyona nto ibalulekileyo kukuyeka okanye ukunciphisa umsebenzi obangele umonakalo.
Kukho indlela edumileyo kakhulu esixelelwa ngoogqirha ukuba ibizwa ngokuba yi-RICE . Ithetha ukuthi:
| Indlela | Kwenziwe ntoni |
|---|---|
| R - Ukuphumla | Le yeyona nto ibalulekileyo. Yeka ukwenza loo msebenzi ukubangele intlungu okwethutyana. Phumla kakuhle loo ngalo okanye umlenze. |
| I - Umkhenkce (Umkhenkce) | Faka ipakethe yomkhenkce kwindawo ebuhlungu nedumbileyo izihlandlo ezininzi ngemini, malunga nemizuzu eli-15 ngexesha. |
| C - Uxinzelelo | Ukunciphisa ukudumba, songa indawo ebuhlungu ngebhandishi elastiki. |
| E - Ukuphakama | Nanini na xa kunokwenzeka, gcina ingalo okanye umlenze obuhlungu ungaphezulu kwenqanaba lentliziyo yakho. Ungabeka nomqamelo phezulu. |
Ungasebenzisa izithomalalisi zentlungu (ii-NSAID) ezithengiswa ngaphandle kwekhawuntara efana ne-ibuprofen ukunciphisa iintlungu nokudumba. Nangona kunjalo, musa ukuzithatha ezi zithomalalisi zentlungu kangangeentsuku ezingaphezu kwe-10 ngaphandle kokubonisana nogqirha wakho.
Ngamanye amaxesha ugqirha wakho uza kukuthumela kwingcali yezonyango, eza kukufundisa imithambo yokuphucula indlela oma ngayo umzimba wakho nokuqinisa izihlunu zakho.
Singayithintela njani le meko ukuba ingaphindi yenzeke kwakhona?
Ukuthintela kungcono kunokunyanga. Nazi ezinye izinto onokuzenza:
- Hlala umile kakuhle: Hlala uthe nkqo xa usebenza kwikhompyutha. Lungisa isitulo sakho, idesika, kunye nekhibhodi ukuze zikulungele.
- Phumla rhoqo: Musa ukwenza into efanayo rhoqo. Sukuma uhambe kancinci rhoqo emva kwesiqingatha seyure, wolula iingalo nemilenze yakho.
- Ukuzilolonga: Zifudumeze kakuhle ngaphambi kokuba udlale imidlalo. Ungalibali ukuzola emva koko.
- Mamela umzimba wakho: Ukuba uziva iintlungu, musa ukuzityeshela. Musa ukuqhubeka usebenza, ucinge, "Oku kuza kuphela emva kwexesha elifutshane." Umzimba wakho usenokuba ukunike uphawu.
Ndifanele ndimbone nini ugqirha?
Ukuba intlungu ayipheli emva kweentsuku ezimbalwa zonyango lwasekhaya, okanye ukuba intlungu kunye nokungakhululeki kukhulu kangangokuba awukwazi ukwenza imisebenzi yakho yemihla ngemihla, qiniseka ukuba ubona ugqirha wakho. Uza kukuhlola, afumanise unobangela ochanekileyo, aze akunike unyango olufanelekileyo kuwe.
Intlungu kunye neempawu ezincinci ziimpawu zokuqala zomzimba zokuba ingxaki enkulu isenokuba izayo, ngoko ke ungaze uzityeshele.
Ixesha lokuya kwiYunithi yoNyango oluNgxamisekileyo (i-ETU)
I-RSI ayisoloko iyinto engxamisekileyo. Nangona kunjalo, ukuba unezinye zeempawu ezingezantsi, yiya kwicandelo lezonyango ezingxamisekileyo lesibhedlele (ETU) elikufutshane ngoko nangoko.
- Ukuba unentlungu enzima nenganyamezelekiyo.
- Ukuba ukudumba kuya kusiba mandundu.
- Ukuba umbala wezandla okanye iinyawo utshintshile (luhlaza okwesibhakabhaka, luphaphathekile).
- Ukuba awukwazi ukushukumisa ingalo, umlenze, okanye umnwe, unokuwushukumisa ngokuqhelekileyo.
Umyalezo Wokuya Ekhaya
- Ukulimala Koxinzelelo Oluphindaphindayo (i-RSI) kukulimala kwezihlunu, imisipha, kunye nemithambo-luvo okubangelwa kukuphinda-phinda intshukumo efanayo ixesha elide.
- Intlungu, ukuba ndindisholo, ukudumba, kunye nobuthathaka zezona mpawu ziphambili.
- Unyango olungcono kukuphumla kwimisebenzi ebangele ukwenzakala. Indlela ye-RICE (ukuphumla, umkhenkce, ukucinezelwa, ukuphakamisa) iluncedo kakhulu.
- Le meko inokuthintelwa ngokuphumla rhoqo, ukugcina ukuma okufanelekileyo, nokumamela imiqondiso yentlungu yomzimba.
- Ukuba unyango lwasekhaya aluncedi okanye intlungu inzima, qiniseka ukuba ubona ugqirha.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho