Ngaba wakha wacinga ukuba mangaphi amaxesha esiwasebenzisayo amahlombe ethu ngemini? Xa sivuka kusasa size solule iingalo zethu, xa sifikelela kwikomityi yekofu, xa siphakamisa isandla kumhlobo, xa sixhoma ibhasi, xa sibambe umntwana omncinci... Eli lungu limangalisayo egxalabeni lethu lisinceda kuzo zonke ezi zinto. Kodwa de eli lungu libe buhlungu, okanye kwenzeke into ethile kulo, asicingi kakhulu ngexabiso lalo, akunjalo? Ngoko ke namhlanje siza kuthetha ngeli lungu libaluleke kakhulu nelimangalisayo emzimbeni wethu, ilungu legxala.
Ngamafutshane, yintoni le ngxubevange yegxalaba?
Ilungu lakho legxalaba, okanye oko oogqirha bakubiza ngokuba yi-glenohumeral joint , kulapho ithambo lakho lengalo ephezulu (i-humerus), ithambo legxalaba, kunye ne-collarbone (i-clavicle) kudibana khona. Ilungu kulapho amathambo ethu amabini okanye ngaphezulu adibana khona.
Igxalaba lethu likhethekile kakhulu. Liyi -ball-and-socket joint. Cinga ngayo njengebhola encinci elingana nesokhethi efana nekomityi. Yiyo loo nto kunjalo. Isiphelo esifana nebhola sethambo lakho elingaphezulu lengalo singena kwi-socket egobileyo kwi-blade yegxalaba lakho. Olu yilo lwe-ball-and-socket oluvumela igxalaba lakho ukuba lijikeleze kwaye lihambe phantse kulo naliphi na icala. Enyanisweni, i-shoulder joint inoluhlu olukhulu lokuhamba kunalo naliphi na elinye ilungu emzimbeni wethu. Yiyo evumela ukuba lijikeleze lonke icala, kungekuphela nje kwicala elinye njengedolo.
Zeziphi iingenelo esizifumanayo kwijoyinti yamagxa?
Khawucinge ukuba imisebenzi yethu yemihla ngemihla ibingaphazamiseka kangakanani ngaphandle kwale lungu. Eli lungu limangalisayo lisivumela ukuba senze ezi zinto:
- Ukufikelela: Ngezinto ezinjengokuxhawula umntu okanye ukukha iglasi yamanzi etafileni.
- Hambisa isandla sakho ngasemva komqolo wakho: Kwizinto ezinjengokunxiba ijazi, i-sari, okanye xa ukrwela umqolo wakho.
- Phakamisa uze uthobe isandla sakho: Kwizinto ezinjengokuphakamisela isandla kumhlobo ukude, ukolula isandla sakho ukuze ufumane into ekwishelufu engentla, okanye ukolula iingalo zakho ukuze uvule iingalo zakho.
- Jikelezisa isandla sakho: Kwizinto ezinje ngokuvula itephu, ukutshixa ucango, okanye ukuphosa ibhola yekhilikithi.
Zonke ezi ntshukumo zenzeka ngenxa yegxalaba. Zibaluleke kangakanani ebomini bethu?
Igxalaba alisebenzi lodwa! Linabahlobo abancedisayo.
Ilungu legxalaba alinakwenza zonke ezi zinto lodwa. Kukho ezinye iindawo ezininzi ezijikeleze igxalaba lethu ezilincedayo nezilikhuselayo. Masibone ukuba zeziphi. Ukuze kube lula ukuyiqonda le nto, ndenze itafile efana nale.
| Inxalenye | Umsebenzi wayo, masithi nje |
|---|---|
| Ilungu le-Acromioclavicular (AC) | Eli lilungu elincinci. Kulapho igxalaba lakho kunye nethambo lentamo kudibana khona. Alishukumi ngokukhululekileyo njengegxalaba elikhulu. Kodwa liyashukuma xa izihlunu ezisegxalabeni lakho zishukuma. |
| I-Cartilage | Ifana nomatrasi. Sisicwili esomeleleyo, kodwa esiguquguqukayo. Sigquma ngaphakathi kweso 'sokethi'. Sikwafumaneka naseziphelweni zamathambo aqhagamshelana namalungu. Sinceda amathambo ukuba ahambe kakuhle, ngaphandle kokukhuhlana. |
| Ikhafu yeRotator | Le yinkqubo yemisipha kunye nemisipha ebamba igxalaba kunye kwaye ihlale izinzile. Yile seti yemisipha ekunceda ujikeleze kwaye ujike ingalo yakho. |
| IBursa (iBursae) | Ezi zifana neengxowa ezincinci ezizaliswe lulwelo. Zilapho ukuze zinciphise ukungqubana phakathi kweendawo ezishukumayo zegxalaba kwaye zisebenze njengomqamelo, njenge-'shock absorber' emotweni. |
| Inwebu ye-synovial | Olu lwelo luvelisa ulwelo olukhethekileyo (ulwelo lwe-synovial). Olu lwelo lukhona kulo lonke ilungu. Njengegrisi kumatshini, olu lwelo lunceda ilungu ukuba lishukume ngokulula ngaphandle kokunamathela. |
Zeziphi iingozi ezixhaphakileyo emagxeni?
Ngenxa yokuba igxalaba linomsebenzi omninzi ekufuneka wenziwe, likwasengozini enkulu yokwenzakala. Nakuphi na ukonakala kwamathambo, izihlunu, kunye nemisipha ejikeleze igxalaba kunokubangela iintlungu zamagxa. Makhe sijonge ezinye zezona meko zixhaphakileyo.
| Igama leMeko | Kalula nje, kwenzeka ntoni ngale nto? |
|---|---|
| Igxalaba eliphumileyo | Abantu abaninzi baye beva ngale nto. Ibizwa ngokuba yisiphelo sethambo "esimile okwebhola" esiphuma kwi "socket." Oku kungenzeka ngexesha lemidlalo okanye xa uwe. |
| I-Osteoarthritis | Oku kukwabizwa ngokuba yi-'wear-and-drain arthritis'. Xa usebenzisa ilungu ixesha elide, inxalenye efana nomqamelo ebizwa ngokuba yi-cartilage iyaphela. Emva koko amathambo aqala ukukhuhlana. Oku kunokubangela iintlungu eziqatha. |
| I-bursitis yamagxa | Sithethe ngaloo ngxowa incinci izaliswe lulwelo (bursae). Ukuba ezi ziyavuvukala, oko kukuthi, ziyavuvukala, ngesizathu esithile, le meko iyenzeka. Iimpawu ezifana neentlungu zamagxa, ukudumba, kunye nokubomvu zinokubakho. |
| Ukuphuka kwegxalaba | Naliphi na ithambo eliqhagamshelwe kwilungu lingaphuka. Linokuphula nethambo lengalo, ithambo legxalaba, okanye ithambo lekhola. Xa oku kusenzeka, ungaziva iintlungu ezininzi kunye nobuthathaka kangangokuba awukwazi ukushukumisa igxalaba lakho. |
| Ukukruneka kwegxalaba | Oku kwenzeka xa imisipha exhasa igxalaba itsalwa. Iimpawu ziquka intlungu, ukudumba, kunye nokukrweleka. |
| Ukukrazuka kwekhafu yeRotator | Xa usenza uhlobo olufanayo lokunyakaza ngokuphindaphindiweyo (umzekelo, umzobi, umdlali wevolibholi), igxalaba linokuba noxinzelelo kwaye imisipha ekwi-rotator cuff inokudumba okanye ikrazuke. Oku kunokubangela intlungu kunye nobuthathaka egxalabeni nasengalweni. |
Ungayiqaphela njani ingxaki yegxalaba? Lumka kwezi mpawu
Nangona zininzi iimeko ezinokuchaphazela igxalaba, kukho iimpawu eziqhelekileyo ezinokubonakala phantse kuzo zonke. Ukuba uhlangabezana nento efana nale, kufuneka ukhathazeke ngayo.
- Intlungu yamagxa: Le ntlungu inokuba qatha kancinci ukuya kweqatha. Ngamanye amaxesha intlungu inokuba qatha ngequbuliso. Ngamanye amaxesha, intlungu inokwanda kancinci kancinci.
- Ukudumba: Ukuba indawo yamagxa ibonakala idumbile.
- Ukuqina okanye ubuthathaka: Ubunzima bokushukumisa igxalaba okanye ingalo. Ivakala ngathi ibambekile. Awunakuphakamisa ingalo yakho okanye uyibeke ngasemva komqolo wakho.
- Ukugruzuka okanye ukutshintsha kombala wolusu: Indawo apho kwenzeke khona ingozi ijika ibe luhlaza okwesibhakabhaka okanye ibe mfusa.
Eyona nto ibalulekileyo: Ukuba unezi mpawu, ingakumbi ukuba iintlungu azipheli kwiintsuku ezimbalwa, musa ukuzama ukuzinyanga uze ubone ugqirha. Uya kukwazi ukufumanisa unobangela ochanekileyo aze akunike unyango olufanelekileyo.
Singazigcina njani izihlunu zethu ziphilile kwaye zomelele?
Ilungu lethu lamagxa lijongene noxinzelelo olukhulu yonke imihla. Ngoko ke kufuneka sisebenze nzima ukuze lihlale lomelele. Nazi ezinye izinto ezilula esinokuzenza:
1. Yitya ukutya okunempilo
Kukho intetho ethi "siyile nto siyityayo." Oku kukwasebenza nakwiijoyinti. Kubaluleke kakhulu ukutya ukutya okunciphisa ukudumba emzimbeni. Oku kudumba yeyona nto ibangela izifo ezininzi zamalungu, ezifana ne-osteoarthritis.
- Iintlobo zeentlanzi: Iintlanzi ezine-omega-3 oils, ezifana ne-sardines kunye ne-mackerel.
- Imifuno: Imifuno eluhlaza okwesibhakabhaka efana nekhaphetshu, ibroccoli, kunye nespinatshi.
2. Hlala usebenza
Abanye abantu bacinga ukuba ukuzilolonga akulunganga kumalungu, kodwa oko akuyonyani. Ukuzilolonga ngokufanelekileyo kuyaqinisa izihlunu ezijikeleze amalungu. Kukwalungile nakwimpilo ye-cartilage.
- Ukuzilolonga njengokuhamba nokudada .
- Uqeqesho lokuqinisa: Kodwa oku kufanele kwenziwe ngolwalathiso lomntu owaziyo.
- Imithambo yokuguquguquka: Imithambo elula yokuzolula inceda ukugcina umgama ofanelekileyo egxalabeni.
3. Nyamekela amalungu akho
Eminye imikhwa iwonakalisa ngqo amalungu ethu.
- Yeka ukutshaya: Ukutshaya kunciphisa ukuhamba kwegazi emathanjeni nasemalungeni, nto leyo enokuwenza buthathaka.
- Nciphisa iziselo ezineswekile: Sela amanzi endaweni yesoda kunye neziselo ezinika amandla. Iswekile egqithisileyo yonyusa ukudumba emzimbeni.
- Gcina ubunzima bomzimba busempilweni: Njengoko usiya utyeba, uxinzelelo lwamalungu akho luyanda, nto leyo enokubangela ukuba amalungu akho aguge ngokukhawuleza.
Le ngxubevange yamagxa esebenza nzima isinceda ngamaxesha amnandi ebomini bethu, njengokugona, ukolula isandla, okanye ukuphosa ibhola. Ngoko ke luxanduva lwethu ukuyinyamekela kakuhle ngokutya kakuhle nokuzilolonga. Njengalo naliphi na elinye ilunga, linokonakala ngokuhamba kwexesha. Ngoko ke ukuba unentlungu engapheliyo okanye ukuqina kwamagxa, musa ukuyityeshela kwaye uthethe nogqirha.
Umyalezo Wokuya Ekhaya
- Ngenxa yokuba ilungu lakho legxalaba liyilungu elifana nebhola nesokhethi, linoluhlu olukhulu lokushukuma kunamanye amalungu emzimbeni.
- Musa ukuzityeshela iimpawu ezifana neentlungu zamagxa, ukudumba, okanye ubunzima bokuhamba. Ezi zisenokuba ziimpawu zokuqala zesifo.
- Ukutya okunempilo, ukuzilolonga rhoqo, kunye nendlela yokuphila enempilo kunokugcina amalungu akho egxalabeni esempilweni ixesha elide.
- Ukuba iintlungu zegxalaba okanye ezinye iingxaki ziyaqhubeka, musa ukuzinyanga kwaye ucele ingcebiso kugqirha ofanelekileyo ngoko nangoko.
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