Iintlungu zegxalaba? Oku kusenokuba yi-Shoulder Tendonitis!

Ngaba nawe uziva uxinezelekile egxalabeni lakho, intlungu xa uphakamisa ingalo yakho? Ngamanye amaxesha kunzima kangangokuba awukwazi nokwenza umsebenzi omncinci, akunjalo? Le yingxaki abantu abaninzi abanayo. Namhlanje, masithethe ngale ntlungu egxalabeni, ebizwa ngokuba yiShoulder Tendonitis.

Yintoni i-Shoulder Tendonitis?

Ngamafutshane, i-tendinitis yamahlombe kukudumba kwemisipha , uhlobo lwezicubu ezingaphakathi kwelungu lakho lehlombe. Cinga ngelungu lakho lehlombe njengesixhobo somnyango. Iqela lemisipha linceda ukuyigcina izinzile. Ezi zibizwa ngokuba yimisipha ye-rotator cuff . I-biceps tendon ikwanceda koku. Ezi misipha kunye nemisipha zezona zibamba ithambo lengalo ephezulu, i-humerus , kwindawo yayo kwi-socket yehlombe, okanye i-glenoid .

Ngoku, uyazi ukuba le tendonitis ikhula njani? Xa kungekho sithuba saneleyo phakathi kwethambo phezulu kwegxalaba lakho (siyibiza ngokuba yi-acromion) kunye nezi zihlunu ze-rotator cuff, ii-tendon, ziqala ukuxinana nokuxinana. Kulapho ke oku kuqhambuka khona. Ngokuchanekileyo, ukuba ii-rotator cuff tendons ziyavuvukala, kuthiwa yi -rotator cuff tendonitis . Ukuba i-biceps tendon iyavuvukala, kuthiwa yi -biceps tendonitis . Uyayazi?

Uziva njani xa une-tendinitis yamahlombe?

Intlungu efunyanwayo inokwahluka kumntu nomntu. Nangona abanye benokuziva beqinile nje, abanye banokufumana iintlungu ezinganyamezelekiyo. Rhoqo, iintlungu ziqala phezulu egxalabeni zize zehle ngengalo. Le ntlungu inokuba mandundu xa uphakamisa okanye ujikeleza ingalo yakho. Ezinye iimpawu ziquka:

• Intlungu nje ebuhlungu, efana nokundindisholo.
• Igxalaba libuhlungu nokuba lichukunyiswa (lithambile).
• Intlungu iyanda ebusuku kwaye kunzima ukulala.
• Kunzima ukugcina izandla zakho zikwindawo ezithile.
• Usenokubona ukudumba okuncinci.
• Uluhlu lokuhamba kunye nokuphakamisa ingalo luyancipha (ukulahlekelwa kukuhambahamba).
• Xa ushukumisa igxalaba lakho, uva isandi esithi "klikha".

Cinga ngoMalume uSugath kwilali yethu. Usebenza njengomchweli. Ngoko ke, kuba ethwala iinkuni aze azithwale imini yonke, igxalaba lakhe lasekunene belibuhlungu okwethutyana. Akakwazi ukulala ebusuku, kwaye xa ezama ukuphakamisa ingalo yakhe, wenza isandi esithi "knock". Ngaba kukho into efana nale eyenzekileyo kuwe?

Kutheni i-tendinitis ikhula kweli gxalaba?

Le meko idla ngokubangelwa kukwenzakala kwezemidlalo. Ixhaphake kakhulu kwimidlalo equka iintshukumo ezinde ezisebenzisa iintloko. Nazi imizekelo embalwa:

• Ibhola ekhatywayo
• Ukuqubha
• Imidlalo yerakhethi efana netenisi
• Igalufa
• Ukwenyusa iintsimbi
• Ibhola yevoli

Ubuchule obungalunganga kule midlalo sesona sizathu siphambili se-tendonitis, ebangelwa kukuxinezeleka kakhulu kwizicubu ezifana ne-tendon. Enyanisweni, akunakuthiwa oku akwenzeki kuba nje ungengomdlali wezemidlalo. Abantu abasebenza izandla zabo ziphezulu kweentloko zabo (umzekelo, abo benza umsebenzi wokuhlanganisa okanye basebenzise oomatshini bokucinezela ngaphezulu) kunye nabo baphakamisa iintsimbi nabo basengozini. Akupheleli apho, kodwa nabani na unokufumana le meko ngenxa yokusetyenziswa rhoqo kwezi tendon. Ngamanye amaxesha, i-tendonitis inokwenzeka ngale ndlela ukuba kukho ukubetheka ngqo egxalabeni okanye ukuba ingalo iyawa ingalo yayo yoluliwe.

Ngubani osengozini enkulu yokuba nale meko?

Njengoko sikhula, ukuguquguquka kwemisipha yethu ngokwemvelo kuncipha. Ngoko ke, umngcipheko wokuba ne-tendinitis yamagxa uyanda ngokuhamba kweminyaka. Nazi ezinye izinto ezinokubangela umngcipheko:

• Ukuzibandakanya kwimidlalo equka iintshukumo eziphindaphindwayo (umz., ibaseball, ukudada, itenisi).
• Ukusebenza kwimisebenzi efuna ukuphindaphinda okanye umsebenzi ongaphezulu (umz. abapeyinti, abathwali bemithwalo, abafuleli).
• Imisebenzi yasekhaya, oko kuthetha ukuqhubeka nokwenza izinto ezinje ngokutshayela, ukutsala ukhula, kunye nokucheba ingca.
• Ukuba nezinye iingxaki zempilo ezibeka uxinzelelo kwimisipha, njenge -arthritis .
• Ukuqala umsebenzi womzimba ngaphandle kokuzifudumeza (ungazoluli) ngaphambi kokuba uwenze.

Zeziphi iingxaki ezinokubakho ukuba azinyangwa?

Ukuba oku akuphathwanga kakuhle, ingxaki ingaya isiba mandundu. Oku kuthetha izinto ezifana nezi:

• Iintshukumo zezandla zincinci kwaye amandla ayancipha.
• Andikwazi ukulala ebusuku ngenxa yentlungu.
• Kuba nzima ukwenza imisebenzi yemihla ngemihla. Umzekelo, nezinto ezinje ngokucinezela okanye ukuphakamisa into ephezu kwayo zinokuba nzima.

Uyixilonga njani le nto?

Xa usiya kugqirha, uza kuqala akubuze ngembali yakho yezonyango, naziphi na izifo zangaphambili, aze enze uvavanyo lomzimba. Emva koko, ukuba kuyimfuneko, uza kuyalela ezinye iimvavanyo ezimbalwa. Ezinye zezi ziquka:

• Ii-X-reyi
• Izikrweqe ze-ultrasound
• Iskeni ye-MRI (Umfanekiso weMagnetic Resonance - Iskeni ye-MRI)

Amanqanaba e-tendinitis yamagxa

Ugqirha wakho angasebenzisa la manqanaba ukwahlula imeko yakho:

• I-tendonitis egqithisileyo: Ukushukuma okuphindaphindiweyo kunokubangela uxinzelelo olukhulu kwi-rotator cuff yakho. Oku kunokubangela ukuba imisipha yonakale, ikrazuke, okanye ikrazuke. Oku kunokubangela intlungu kunye nobuthathaka.
• I-Calcific tendonitis: Ngamanye amaxesha, ukudumba kwexesha elide kunokubangela ukuba kubekho i-calcium deposits ngaphakathi kwi-rotator cuff tendons. Oku kunokwenza kube nzima ukushukumisa igxalaba kwaye kunciphise amandla.
• Ukukrazuka kwe-Rotator cuff: Ukuba i-tendinitis yamagxa iba nkulu ngenxa yokuwohloka okanye ukukrazuka kwemisipha, inxalenye okanye yonke i-rotator cuff inokukrazuka. Oku kunokubangela intlungu enzima, ubuthathaka, kunye nokunyakaza okulinganiselweyo.

Iphathwa njani le nto?

Unyango lwe-tendinitis yamagxa luxhomekeke kwizinto ezininzi, kuquka ubudala bakho, uhlobo lweempawu zakho, kunye nobunzima bemeko yakho. Ugqirha wakho unokucebisa ukuba uphumle, ugqume amagxa, kunye neepakethe zomkhenkce, ingakumbi ukuba ukwenzakala kutsha okanye kukhulu. Kukwakho nezinye iindlela zonyango ezingezizo ezotyando:

• Amayeza angengowe-steroidal alwa nokuvuvukala (ii-NSAID): Amayeza anjenge -aspirin, i-naproxen , okanye i-ibuprofen angasetyenziswa ukunciphisa iintlungu nokudumba. Nangona kunjalo, kungcono ukubonana nogqirha ngaphambi kokuba uwasebenzise.
• Unyango lomzimba: Ugqirha wakho angakuthumela kwingcali yonyango lomzimba . Ingcali yonyango lomzimba ingakufundisa uluhlu lwemisebenzi yokunyakaza kunye nemithambo yokuqinisa ukuze kwandiswe uluhlu lwemisebenzi yokunyakaza emagxeni akho.
• Inaliti ye-corticosteroid: Ukuba unentlungu engapheliyo, enzima emagxeni , unokunikwa inaliti ye-cortisone . Oku kunokubonelela ngokuphelisa iintlungu ngokukhawuleza.
• Unyango lwe-plasma etyebileyo ngeeplatelet (PRP): Oku kuquka ukufaka i-concentration eqokelelweyo yeeplatelet, ezikhutshwe egazini lakho, zibuyele egxalabeni. Kuthiwa oku kukhawulezisa ukuphiliswa kwenxeba kunye nenkqubo yokuphiliswa.

Kunini apho kufuneka khona utyando?

Ukuba ukrazukile ngokupheleleyo okanye kancinci kwi-rotator cuff yakho okanye kwi-biceps tendon, kwaye ezinye iindlela zonyango aziziphelisi iimpawu zakho, ugqirha wakho unokucebisa utyando. Utyando lubandakanya ukulungisa i-tendon eyonakeleyo kunye nokususa i-bursae evuvukileyo ebangela intlungu egxalabeni lakho.

Kuthatha ixesha elingakanani ukuphiliswa?

Ixesha elithathwayo ukuze kuphole liyahluka ngokuxhomekeke kubukhulu bengozi. Iimeko ezincinci zingaqala ukuphola kwiiveki ezimbini ukuya kwezine ngaphandle kotyando.Nangona kunjalo, kwiimeko ezinzima kakhulu, kungathatha iinyanga ezininzi. Ugqirha wakho angakunika umbono ocacileyo wokuba kuza kuthatha ixesha elingakanani ukuze uphile ngokwemeko yakho.

Ndingabuyela nini emsebenzini oqhelekileyo?

Eyona nto ibalulekileyo kukuphumla igxalaba lakho ude ungabi nantlungu kwaphela kunye nezinye iimpawu. Xa ubuyela emsebenzini, kwimidlalo, okanye kwezinye izinto, qala kancinci nangononophelo. Zifudumeze kakuhle ngokuzivocavoca umzimba. Nciphisa ubuninzi bokunyakaza okwenzayo ngaphezulu, kwaye ungakwenzi ixesha elide. Phumla ngokwaneleyo. Yandisa kancinci kancinci inqanaba lomsebenzi wakho ngaphandle kokungxama.

Khumbula, ukuba ubuyela ekudlaleni ngelixa uneentlungu, ukwenzakala kusenokuba mandundu.

Ngaba oku akunakuthintelwa ukuba kwenzeke?

Ekubeni i-tendinitis yamagxa idla ngokubangelwa kukusetyenziswa kakhulu, unyango olungcono kukuthintela . Kubalulekile ukuphepha okanye ukutshintsha imisebenzi ebangela ingxaki. Kubalulekile ukulungisa iimeko ezingaphantsi, ezifana nokuma ngendlela engafanelekanga okanye ubuchule obungalunganga ngexesha lemidlalo okanye emsebenzini.

Landela le mithetho isisiseko ngexesha lemisebenzi:

• Qala kancinci kancinci uze unyuse kancinci kancinci inqanaba lomsebenzi wakho.
• Sebenzisa amandla alinganiselweyo kunye nokuphindaphinda okulinganiselweyo.
• Ukuba ufumana nayiphi na intlungu engaqhelekanga, yeka ngoko nangoko.

Ngaba udinga ukubona ugqirha?

Uninzi lweemeko ze-shoulder tendinitis ziyaphela ngokwazo ngokuhamba kwexesha. Nangona kunjalo, ngokuxhomekeke kubunzima, kunokuthatha iiveki ukuya kwiinyanga ukuphola. Kwezi meko, ngokuqinisekileyo kuya kufuneka ubone ugqirha:

• Ukuba unentlungu ephazamisana nemisebenzi yakho yemihla ngemihla.
• Ukuba amanyathelo okuzinyamekela ekhaya awayithomalalisi intlungu.
• Ukuba isifo siphinda sibuye.
• Ukuba igxalaba lakho libonakala libomvu kwaye lidumbile kunye nomkhuhlane. (Ezi mpawu zibonisa ukuba usenokuba nosulelo.)
• Ukuba unezinye izifo ezibangela ukuba ungosuleleki.
• Ukuba uthatha amayeza andisa umngcipheko wokosuleleka, anjenge -corticosteroids okanye ii-immunosuppressants .

Izinto onokuzibuza ugqirha/ugqirha wakho

Ukuba une-tendinitis yamahlombe, ungabuza ugqirha wakho imibuzo efana nale:

• Le ntlungu iza kuhlala ixesha elingakanani?
• Loluphi unyango olucebisayo?
• Ucinga ukuba ndiza kufuna utyando?
• Ndiza kukwazi nini ukuphinda ndiqalise imisebenzi yam yesiqhelo (ezemidlalo/emsebenzini)?
• Ndingenza ntoni ukuthintela i-shoulder tendinitis kwixesha elizayo?

Izinto ekufuneka uzikhumbule ekhaya

Ukuba ne-tendinitis yamahlombe kunokuba yinto ecaphukisayo, ingakumbi xa ungakwazi ukudlala umdlalo owuthandayo. Kuya kufuneka uphumze ihlombe lakho kangangeeveki ezimbalwa ukuze i-tendon iphole. Oku kunokuba nzima, kodwa kubalulekile ukuhlala ngaphandle kwebala de ugqirha wakho athi kukhuselekile ukwenza njalo. Awufuni ukwenzakala kwakhona. Landela imiyalelo kagqirha wakho ngokuchanekileyo, kwaye uya kubuyela kwimisebenzi yakho yesiqhelo kungekudala.

Ngoko ke, ukuba uva iintlungu zamagxa, musa ukuzithatha lula. Bona ugqirha ngoko nangoko uze ufumane ingcebiso. Emva koko ungaphila ngokukhawuleza uze ubuyele emsebenzini wakho.

Intlungu yegxalaba , i-tendinitis, i-rotator cuff, ukwenzakala kwegxalaba, ukwenzakala kwezemidlalo, unyango lomzimba, i-shoulder joint