Ngaba amalungu akho omzimba ahlala ebuhlungu? Masifunde ngokulimala okuphindaphindwayo (i-RSI)!

Ngaba usebenza phambi kwekhompyutha imini yonke? Okanye ngaba unomsebenzi okanye into oyithandayo efuna ukuba wenze uhlobo olufanayo lokunyakaza ngokuphindaphindiweyo? Ngamanye amaxesha ungaziva intlungu engaqhelekanga, ukuqina, okanye ukuqina esandleni sakho, esihlahleni, engqinibeni, egxalabeni, okanye edolweni, akunjalo? Usenokungayinaki kangako loo nto. Usenokucinga, "Owu, sisandla nje esibuhlungu." Kodwa ukuba oku kuyaqhubeka, kusenokuba yinto ekufuneka ixhalatyelwe. Namhlanje siza kuthetha ngomonakalo onokwenziwa emizimbeni yethu ngokwenza uhlobo olufanayo lomsebenzi ngokuphindaphindiweyo. Kwizonyango, sibiza oku ngokuthi `(Ukulimala Koxinzelelo Oluphindaphindayo)` okanye i-RSI.

Yintoni kanye kanye le ``(Ukulimala Koxinzelelo Oluphindaphindayo)``?

Ngamafutshane, "Ukulimala Koxinzelelo Oluphindaphindayo" kukulimala kwemisipha yethu, imisipha, okanye imithambo-luvo ebangelwa kukwenza uhlobo olufanayo lokunyakaza ngokuphindaphindiweyo. Khawuthelekelele ukuba wenza uhlobo olufanayo lokunyakaza kwindawo efanayo kangangeentsuku, iiveki, okanye iinyanga. Emva koko, kukho uxinzelelo oluqhubekayo kunye noxinzelelo kuloo nxalenye yomzimba. Ekuhambeni kwexesha, oku kuqala ukonakalisa ezo ndawo.

Le meko inokuchaphazela kakhulu imeko yakho:

• Ngeminwe nobhontsi
• Kwiingalo
• Kwiingqiniba
• Yezandla
• Ukuya emagxeni
• Ukuya emadolweni

Njengoko igama lisitsho, ezi ngxaki zibangelwa kukuphinda intshukumo okanye umsebenzi ofanayo de kube yingozi emzimbeni wakho. Kungaba kukuchwetheza kwikhompyutha, ukudlala isixhobo somculo, ukwenza uhlobo olufanayo lomsebenzi kumzi-mveliso, okanye nokuphinda nje uhlobo olufanayo lwentshukumo ngelixa udlala umdlalo. Eyona nto ingcono kukuba singanyanga kwaye sinyange uninzi lwezi ngxaki ekhaya.

Ngubani onokuba nethuba elikhulu lokufumana le meko?

Enyanisweni, nabani na angafumana le meko ibizwa ngokuba yi-"Repetitive Strain Injury". Nangona kunjalo, abanye abantu banamathuba amaninzi okuba nayo. Nazi imizekelo embalwa:

• Abantu abasebenza ngokwasemzimbeni: Abantu abaqhubeka nokwenza uhlobo olufanayo lomsebenzi ngokwasemzimbeni, njengakwishishini lokwakha, ezolimo, nakwiifektri zempahla, basengozini enkulu.
• Abadlali: Le meko inokwenzeka xa umdlali wekhilikithi eqhubeka ebhowula okanye umdlali webhedminton eqhubeka ebetha amashoti afanayo.
• Abaculi: Abantu abadlala izixhobo zomculo ezifana negitare kunye nevayolini banokufumana olu hlobo lokulimala kwiminwe nasezihlahleni zabo.
• Abantu abahlala edesikeni okanye abasebenzisa ikhompyutha rhoqo: Oku kuqhelekile kubantu abaninzi abasebenza eofisini nabachwetheza imini yonke.
• Abantwana abaya esikolweni okanye eyunivesithi: Le meko inokubakho ngenxa yokubhala rhoqo.

Olu "(Ukulimala Koxinzelelo Oluphindaphindayo)" luqheleke kakhulu kunokuba unokucinga. Lunokukhokelela kwiimeko ezahlukeneyo. Umzekelo:

• I-Tendinitis (ukudumba kwemisipha - ukudumba kwemisipha kunye nentlungu)
• `(Carpal Tunnel Syndrome)` (ukuba ndindisholo kunye nentlungu esandleni ngenxa yokucinezelwa komthambo odlula esihlahleni)
• Ingqiniba yeTennis (Iintlungu ngaphandle kwengqiniba)
• `(Umnwe Wokuchukumisa)` kunye `(Ubhontsi Wokuchukumisa)` (Umnwe okanye ubhontsi uyanamathela xa ugoqwe uze uvuleke ngesandi sokucofa)
• `(Isifo sika-Osgood-Schlatter)` (Intlungu kunye nokudumba ngaphantsi kwedolo kubadlali abancinci)
• Iintlungu Zomqolo kunye Nee-Sprains
• Iintlungu zeShin Splints (intlungu ecaleni kwethambo leshin)

Oku kunokuba nefuthe lini emizimbeni yethu?

Eyona ndlela iphambili "yokwenzakala okuphindaphindwayo" kukubuhlungu, ukungonwabi, kunye nezinye iimpawu . Ezi ntlungu zikhula kancinci kancinci ngokuhamba kwexesha. Ke ngoko, lo monakalo unokuthi ukhokelele kwezinye iimeko. Ezi ziquka:

• Uqhekeko loxinzelelo (iintanda ezincinci emathanjeni ezibangelwa luxinzelelo oluqhubekayo)
• IiGanglion Cysts (iicysts ezincinci ezizaliswe lulwelo ezijikeleza amalungu okanye imisipha)
• Iimpawu zoxinzelelo lwemithambo-luvo
• Iidiski zeHerniated (Iidiski phakathi kwethambo lomqolo lokutyibilika komqolo kwaye zicinezele imithambo-luvo)
• I-Bursitis (ukudumba kweengxowa ezincinci ezizaliswe lulwelo (i-bursae) kufutshane namalungu okwenza kube lula ukuhamba)
• `(Dupuytren's Contracture)` (iminwe igoba ngaphakathi ngenxa yokuqina kwezicubu phantsi kolusu lwesandla)

Zithini iimpawu "zokulimala okuphindaphindwayo koxinzelelo"?

Ukuba unale meko, unokufumana enye okanye ngaphezulu kwezi mpawu:

• Intlungu: Inokuba bukhali, ibuhlungu, okanye itshise.
• Ukudumba: Indawo echaphazelekayo ingadumba.
• Ubungqindilili: Kusenokuvakala ngathi iimbovane ziyabaleka.
• Ubungqindilili: Kusenokubakho ubungqindilili okanye ukuphelelwa yimvakalelo kwindawo echaphazelekayo.
• Ukuqina: Ilungu okanye umsipha unokuziva ngathi ubambekile.
• Ubuthathaka: Usenokuziva ungenamandla kangako kwindawo echaphazelekayo, kwaye kunokuba nzima ukuphakamisa into enzima.
• Uvakalelo kwingqele okanye kubushushu: Usenokuziva ubanda okanye ushushu ngaphezu kwesiqhelo.

Kutheni sijamelene nale meko? Zithini izizathu?

Impendulo elula kukuba wenza intshukumo okanye umsebenzi ofanayo ngokuphindaphindiweyo . Le meko yenzeka xa umzimba wakho uphantsi koxinzelelo olufanayo kunye nomthwalo ixesha elide. Ezinye zezizathu eziqhelekileyo ziquka:

• Ukuzilolonga ngamandla ngaphandle kokuzifudumeza (ngaphandle kokuzifudumeza) kunye nokuzipholisa (ngaphandle kokuzipholisa). Le yinto ekufuneka uyiqaphele xa uzilolonga ejimini okanye ubaleka.
• Ukuphindaphinda kwentshukumo efanayo kwezemidlalo okanye kwezinye izinto. Umzekelo, ibhowling yekhilikithi, umdlali webhedminton ebetha `(stroke)` enye.
• Ukuhlala sime kakuhle xa sihleli okanye simile. Sihlala sime kakubi xa siphambi kwekhompyutha okanye sijonge ifowuni yethu.
• Ukusebenza ngezixhobo ezingcangcazelayo. Izinto ezifana noomatshini bokugrumba abasetyenziswa ekwakheni iindlela kunye nezinye izixhobo ezisetyenziswa ngabachweli bomthi.
• Ukusebenza kwindawo ebandayo.

Ugqirha uyixilonga njani le nto? Zeziphi iimvavanyo abazenzayo?

Xa usiya kugqirha oneempawu ezinjalo, uza kuqala akubuze ngeempawu zakho kunye nemisebenzi yakho yemihla ngemihla . Oko kukuthi, intlungu ibikho ixesha elingakanani, amaxesha emini iba mandundu, kwaye zeziphi izinto ozenzayo ezenza zibe mandundu. Emva koko, baza kwenza uvavanyo lomzimba .

Ngamanye amaxesha, ukuze kufunyanwe unobangela ochanekileyo weempawu zakho kwaye kubonwe ukuba akukho monakalo na emzimbeni wakho, ugqirha wakho unokufuna ukwenza olunye uvavanyo. Olu vavanyo luquka:

• Ii-X-reyi: Jonga ukuba akukho nakuphi na ukwaphuka okanye imifantu emathanjeni.
• I-Magnetic Resonance Imaging (MRI): Oku kuluncedo kakhulu ekujongeni umonakalo kwizicubu ezithambileyo ezifana nezihlunu, imisipha, kunye nemithambo-luvo.
• `(CT Scan - Computed Tomography Scan)`: Ingabona amathambo kunye nezinye izicwili ezithambileyo ngokweenkcukacha ezingaphezulu kunee-X-ray.
• `(I-Ultrasound Scan)`: Oku kusetyenziswa ukujonga izinto ezifana nemisipha kunye nemisipha njengoko zihamba, kunye nokujonga ukuba kukho ukudumba na.

Khumbula, ayizizo zonke ezi mvavanyo ezenzelwa wonke umntu. Ugqirha wakho uya kugqiba ukuba zeziphi iimvavanyo ezifunekayo ngokwemeko yakho.

Ziziphi iindlela zonyango zoku? Ngaba inganyangwa ekhaya?

Unyango lwe-"(Ukulimala Okuphindaphindwayo Koxinzelelo)" luxhomekeke ekubeni yintoni ebangele oko, kwaye iimpawu zakho zinzima kangakanani. Unyango olungcono kukutshintsha okanye ukunciphisa umsebenzi obangele ukwenzakala. Oku kunokunceda ukuthintela umonakalo ongakumbi. Uninzi lwexesha, umonakalo emzimbeni awuhlali uhleli kwaye uyaphola ngokuhamba kwexesha.

Kwiimeko ezininzi, unokunyanga iimpawu zakho ekhaya. Oku sikubiza ngokuba yindlela ye-RICE . Oko kukuthi:

• R - Phumla: Kuphephe ukwenzakala kwakho. Musa ukubeka ubunzima obukhulu kwilungu lomzimba elilimeleyo de liphole. Ngamafutshane, kufuneka uyeke ukwenza umsebenzi obuhlungu okwethutyana.
• I - Umkhenkce: Faka ipakethe yomkhenkce kwindawo eyonzakeleyo malunga nemizuzu eli-15 ngexesha, amaxesha amaninzi ngemini. Oku kuya kunciphisa ukudumba kunye nentlungu.
• C - Uxinzelelo: Ukusonga indawo eyonzakeleyo ngebhandishi elastiki kunokunceda ekunciphiseni ukudumba. Nangona kunjalo, ungayisongi ngokuqinileyo kangangokuba ungakwazi ukuphefumla.
• E - Ukuphakama: Nanini na xa kunokwenzeka, gcina inxalenye yomzimba eyonzakeleyo ingaphezulu kwenqanaba lentliziyo yakho. Oku kunceda ekunciphiseni ukudumba.

Ii-NSAID ezithengiswa ngaphandle kwemvume kagqirha, ezifana ne-aspirin okanye i-ibuprofen, zinokunceda ukunciphisa iintlungu nokudumba. Nangona kunjalo, kungcono ukuthetha nogqirha ngaphambi kokuba usebenzise la mayeza kangangeentsuku ezingaphezu kwe-10.

Ngamanye amaxesha, ugqirha wakho unokukuthumela kwingcali yezonyango zomzimba ukuze akuncede uphucule indlela oma ngayo, amandla akho, kunye nokuguquguquka. Okanye, ukuba ukwenzakala kwakho kunxulumene nomsebenzi, ingcali yezonyango zomsebenzi ingakunceda ubuyele emsebenzini.

Akwenzeki rhoqo, ukuba kukho umonakalo omkhulu emzimbeni wakho, unokufuna utyando ukuze ulungiswe. Kodwa oku akwenzeki rhoqo.

Iza kuthatha ixesha elingakanani ukuphila?

Njengoko unyanga iimpawu zakho kwaye uphumla kwimisebenzi ebangele ukwenzakala, uya kuqala ukuziva ungcono kancinci kancinci. Ixesha elithathayo lixhomekeke kuhlobo lokwenzakala okwenzileyo kunye nomsebenzi okubangeleyo. Buza ugqirha wakho ukuba kuza kuthatha ixesha elingakanani na .

Singazithintela njani iingozi ezinje ukuba zingaphindi zenzeke?

Eyona ndlela ilungileyo yokuthintela "Ukulimala Okuphindaphindwayo Koxinzelelo" ukuba kungenzeki kwakhona kukuphepha ukubeka uhlobo olufanayo loxinzelelo emzimbeni wakho ngokuphindaphindiweyo.

Xa udlala imidlalo okanye usenza eminye imisebenzi yomzimba, cinga ngezi zinto:

• Nxiba izixhobo zokuzikhusela ezifanelekileyo.
• Ukuba uziva iintlungu ngexesha okanye emva komsebenzi womzimba, "Musa" ukudlala ngazo".
• Nika umzimba wakho ixesha "lokuphumla" kunye "nokubuyela esiqhelweni" emva komsebenzi onzima.
• Zifudumeze uze wolule kakuhle ngaphambi kokuba udlale imidlalo okanye wenze umthambo.
• Emva kokwenza umthambo , phola uze wenze umthambo wokuzolula kwakhona.

Ukuphucula indlela oma ngayo kunokunceda ekuthinteleni uxinzelelo olungeyomfuneko emzimbeni wakho. Xa usebenza eofisini, qaphela indlela echanekileyo yokubamba isitulo sakho, idesika, kunye nekhompyutha. Endaweni yokuhlala kwindawo enye, hambahamba kancinci kwaye utshintshe indawo yakho.

Kwamanye amazwe, abaqeshi banyanzelekile ngumthetho nezikhokelo ukuba banike abasebenzi izibonelelo ezifunekayo ukuthintela ukukhubazeka okunjalo.

Ndingalindela ntoni kule meko?

Ungalindela ukuba uphile ngokupheleleyo "kwiNzakala Yokuxinezeleka Okuphindaphindwayo". Ezi zinto zihlala zisenzeka okwexeshana kwaye azinampembelelo yexesha elide kwimpilo yakho okanye kubuchule bakho bokwenza izinto ozithandayo.

Ngaba andizukukwazi ukuya emsebenzini okanye esikolweni ngenxa yesi sizathu?

Ukuba ukwenzakala kwakho okuphindaphindeneyo kubangelwa ngumsebenzi owenzayo emsebenzini okanye esikolweni, usenokungakwazi ukuya emsebenzini okanye eklasini kangangeentsuku ezimbalwa . Thetha nogqirha wakho ngaphambi kokuba uqalise umsebenzi obangele ukwenzakala, ingakumbi ukuba yayingunobangela wokwenzakala kwakho kokuqala.

Ukuba ukwenzakala kwakho kubangelwe ngumsebenzi, thetha nogqirha wakho malunga nazo naziphi na izibonelelo okanye izibonelelo onokuzifumana ngelixa uphola.

Ndifanele ndidibane nogqirha nini? Ndingenza ntoni xa kukho imeko engxamisekileyo?

Ukuba iimpawu zakho zikwenza kube nzima ukwenza imisebenzi yakho yemihla ngemihla (kuquka nomsebenzi), bona ugqirha. Angakunceda uqonde ukuba yintoni ingxaki ngawe, yintoni ebangela oko, kunye nendlela onokuyitshintsha ngayo imikhwa yakho yemihla ngemihla ukuze umzimba wakho uphile.

Ukuyeka umonakalo obangelwe yi-`(Repetitive Strain)` ngokukhawuleza kuya kuyikhawulezisa inkqubo yakho yokuphiliswa.

Ufanele uye nini kwiYunithi yoNyango oluNgxamisekileyo (i-ETU) ?

Ukuba ufumana naziphi na kwezi mpawu , yiya kwigumbi likaxakeka esibhedlele ngoko nangoko:

• Intlungu enzima kakhulu.
• Ukuba ukudumba kuya kusiba mandundu.
• Ukuba kukho utshintsho eluswini.
• Ukuba awukwazi ukushukumisa inxalenye yomzimba wakho, unokushukumisa ngokuqhelekileyo.

Yeyiphi imibuzo ebalulekileyo ekufuneka uyibuze ugqirha?

Xa usiya kugqirha, kungcono ukubuza imibuzo efana nale:

• Luhlobo luni lokukhubazeka endinalo kanye kanye?
• Luhlobo luni lonyango endiludingayo?
• Ngaba andizukukwazi ukuya emsebenzini?
• Zeziphi iindawo zokuhlala okanye utshintsho endiludingayo ukuze ndenze umsebenzi wam ngokukhuselekileyo?

Umyalezo Wokuya Ekhaya

I-Repetitive Strain Injury (RSI) ithatha ixesha ukonakalisa umzimba, kodwa inokubangela iintlungu eziqatha. Ngoko ke mamela umzimba wakho. Ukuba into engaqhelekanga ukuba buhlungu iyabuhlungu, ungayityesheli. Iimpawu ezifana nentlungu encinci okanye ukuqina zidla ngokuba ziimpawu zokuqala zokwenzakala okuncinci okunokuba yi-RSI embi kakhulu kamva. Okukhona ulungisa oku ngokukhawuleza, kokukhona ungaphola ngokukhawuleza.

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