Kwabaninzi abantu, iintlungu zamagxa yinto abakhe bayiva ubuncinane kanye ebomini babo. Ngamanye amaxesha, inokubangelwa kukuphakamisa iintsimbi, ukudlala imidlalo, okanye ukulala ngendlela engafanelekanga. Uninzi lwexesha, ezi ntlungu ziyaphela kwiintsuku ezimbalwa, kodwa ngamanye amaxesha zinokuhlala zikho. Esinye sezizathu eziphambili zale ntlungu yamagxa engapheliyo necaphukisayo kukukrazuka kwenye yezihlunu ezibalulekileyo egxalabeni lakho. Ngokwezonyango sibiza oku ngokuthi yi-Subscapularis tear. Ungakhathazeki, igama lisenokuvakala lingaqhelekanga, kodwa masithethe ngalo ngokulula.
Yintoni le Subscapularis?
Ngamafutshane, igxalaba lakho lifana nebhola kunye nesokhethi. Kukho izihlunu ezine ezinceda ukugcina eli gxa lizinzile kwaye lilishukumise kwicala elahlukileyo. Eli qela lezihlunu libizwa ngokuba yi- 'Rotator Cuff '.
I-subscapularis yenye yezihlunu ezine kwi-rotator cuff. Ngokuchanekileyo, i-tendon eqinileyo eyincamathisela kwithambo legxalaba yileyo idla ngokwenzakala.
Umsebenzi wayo ophambili kukujikeleza ingalo yakho ngaphakathi (ukujikeleza kwangaphakathi). Cinga ngokubaluleka kwale ntshukumo xa ukrwela umqolo wakho, ufaka isandla epokothweni yakho yangasemva, okanye unxiba ihempe. Ngoko ke xa i-subscapularis yonakele, nokwenza ezi zinto kunokuba buhlungu.
Ingaba le krazula ivela njani kwaye ifunyaniswa njani?
Kunokubakho izizathu ezininzi zolu hlobo lokukrazula.
- Ingozi: Le ligament ingakrazulwa yinto efana nokuwa ngequbuliso okanye ukubetheka ngamandla engalweni okanye egxalabeni.
- Umonakalo ngokuhamba kwexesha: Abantu abadlala imidlalo equka ukunyakaza okuphindaphindiweyo (umz. ithenisi, ukudada) okanye abo basebenza kwimisebenzi efuna ukuphakamisa izinto ezinzima banokuwohloka kancinci kancinci baze bakrazule le ligament ngokuhamba kwexesha.
- Ukwaluphala : Le meko inokwenzeka nanjengoko imicu yomzimba ibuthathaka njengoko sikhula.
Eyona nto ibalulekileyo kukubona ugqirha xa unentlungu emagxeni, endaweni yokucinga, "Oku kusenokuba kukukruneka nje."
Uyifumana njani le nto, Gqirha?
Xa ubona ugqirha, baza kukubuza ngeempawu zakho baze benze uvavanyo lomzimba. Baza kushukumisa igxalaba lakho ngeendlela ezahlukeneyo ukuze babone ukuba kukho intlungu na, ukuba kunzima na ukushukuma, kunye nokuba intlungu inzima kangakanani na. Ngamanye amaxesha banokucebisa ukuba kwenziwe i-ultrasound scan okanye i-MRI scan ukuze kufunyaniswe ukuba ukukrazuka kukhulu kangakanani na.
Ezi inyembezi zahlulwe ngokwendalo yazo. Ezinye ziinyembezi ezingaphelelanga , ngelixa ezinye zinokuba kukuqhekeka okupheleleyo . Unyango luxhomekeke kuhlobo lokukrazuka.
Uhambo oluya ekuchacheni: imithambo elula onokuyenza ekhaya
Unyango lwale meko lungabandakanya ukuphumla , amayeza eentlungu , i-physiotherapy, okanye kwezinye iimeko ezinzima, utyando. Ugqirha wakho uya kumisela unyango olulungele wena.
Unyango lomzimba lubaluleke kakhulu koku. Nje ukuba iintlungu zegxalaba zithobe kwaye uphilile kancinci (ngesiqhelo emva kweeveki ezi-4-6), ungaqala ukuzilolonga ukuqinisa izihlunu ezijikeleze igxalaba kwaye ubuyisele umgama wokunyakaza egxalabeni.
Isilumkiso: Ufanele uqale le mithambo emva kokuba ugqirha wakho okanye ingcali yemithambo ikunike imvume. Ukuzinyanzela ukuba wenze umthambo ngenxa yentlungu kunokuyenza imeko ibe mandundu.
Nazi ezinye iindlela ezilula onokuzenza ekhaya, emva kokufumana imvume kagqirha wakho.
| Ukuzilolonga | Indlela yokwenza | Amanqaku abalulekileyo |
|---|---|---|
| I-Pendulum | 1. Bamba etafileni okanye esitulweni ngesandla esinye esilungileyo uze ugobe kancinci phambili. 2. Vumela ingalo ekhubazekileyo ijinge ngokukhululekileyo phantsi. 3. Ngoku, jika umzimba wakho uye phambili nangasemva, ecaleni kwelinye icala, uze uvumele ingalo yakho ijike iye phambili nangasemva njenge-pendulum. (Akunyanzelekanga ukuba ujike ingalo yakho, ingalo yakho mayijike ngokwendalo njengoko ujike umzimba wakho). 4. Yenza izihlandlo ezili-12-20 kwicala ngalinye. | Oku kuya kunciphisa iintlungu zamagxa. Kwenze kabini ngemini. |
| Ukujikeleza Kwangaphakathi Okungashukumiyo | 1. Bamba into ngasemva, njengomqheba womtshayelo, intonga, okanye intambo ende. 2. Bamba elinye icala lentonga ngesandla sakho esingasebenziyo. Bamba elinye icala ngesandla sakho esilungileyo. 3. Tsala intonga ngokuthe tye ngesandla sakho esilungileyo. Isandla esingasebenziyo siya kutsala ngqo emqolo wakho. 4. Bamba le ndawo imizuzwana eli-10-30, uze ubuyele kwindawo yokuqala. Phinda izihlandlo ezi-3-5. | Akufanele uve ntlungu ibukhali. Kufuneka uve nje ukutsalwa okuncinci ngaphakathi egxalabeni lakho. |
| Ukujikeleza Kwangaphakathi (kunye nebhendi) | 1. Bopha ibhendi yokumelana esetyenziselwa umthambo kwi-carryhob okanye umlenze wetafile kwinqanaba lesinqe. 2. Bamba ibhande ngesandla sakho esingasebenziyo, goba ingqiniba yakho iye kuma-90 degrees, uze uyixhome emzimbeni wakho. 3. Ngaphandle kokususa iingqiniba zakho emzimbeni wakho, tsala ibhande uye nalo esiswini sakho. 4. Buyela kancinci kwindawo yokuqala. Phinda izihlandlo ezili-12-20. | Oku kuya kuziqinisa izihlunu zamagxa. Qala ngebhendi ekhaphukhaphu kuqala. |
| Ukubiwa Okuthe Tye Okuqhelekileyo | 1. Khasa ebhedini okanye ebhentshini uze ulale phantsi, ingalo ekhubazekileyo iphantsi ecaleni. 2. Ngoku phakamisa iingalo zakho ziqonde ngqo emacaleni zide zibe kumgangatho wamagxa. 3. Bamba imizuzwana eyi-1-3, uze wehlise amanqe akho. 4. Phinda izihlandlo ezili-12-20. | Kwenze ngaphandle kobunzima ekuqaleni. Kamva, ungakwenza ubambe ibhotile yamanzi okanye i-dumbbell elula esandleni sakho. |
Ukhuseleko kuqala! Qiniseka ukuba uyazikhumbula ezi zinto
Kubaluleke kakhulu ukucinga ngokhuseleko xa usenza ezi zivivinyo. Ukuzilolonga ngendlela engafanelekanga kunokwenza umonakalo ube mbi ngakumbi.
- Imo Efanelekileyo: Kubalulekile ukwenza yonke imithambo ngendlela efanelekileyo. Ukuba awuqinisekanga, ziqhelise ukuyenza phambi kwesibuko. Okanye ubuze ingcali yakho yezonyango ngendlela echanekileyo yokuyenza.
- Phulaphula iintlungu: Xa uzilolongaUkuba uziva iintlungu ezibukhali, yeka ukuzisebenzisa ngoko nangoko. Kuqhelekile ukuba uzive ungakhululekanga, njengokutsala izihlunu. Kodwa iintlungu azilunganga. Ukuba uziva iintlungu, yehlisa ubunzima okanye unciphise umgama wokunyakaza kancinci.
- Musa ukungxama: Kuthatha ixesha ukuphiliswa. Musa ukulindela iziphumo ngobusuku obunye. Zilolonge rhoqo nangendlela efanelekileyo.
- Bona ugqirha wakho: Ukuba intlungu iyaqhubeka okanye iba mandundu emva kokuzama le mithambo, musa ukuchitha ixesha kwaye udibane nogqirha wakho okanye ingcali yezonyango ukuze nixoxe ngale nto. Usenokufuna unyango olwahlukileyo.
Umyalezo Wokuya Ekhaya
- Unobangela oqhelekileyo wentlungu yamagxa kukukrazuka kwemisipha ye-subscapularis. Ngoko ke musa ukuyithatha lula intlungu yamagxa.
- Ungaze uzixilonge ngokwakho. Soloko ubona ugqirha ofanelekileyo ukuze ufumane uxilongo oluchanekileyo.
- Ukuzilolonga ngokubuyisela umzimba kwimeko yesiqhelo kufuneka kuqalwe kuphela emva kokufumana ingcebiso kunye nemvume kagqirha okanye ingcali ye-physiotherapist.
- Mamela umzimba wakho ngelixa uzilolonga. Yeka ngoko nangoko ukuba uva intlungu ebukhali.
- Umonde kunye nokungaguquguquki zizinto ezibalulekileyo ekubuyiseleni ubomi bakho esiqhelweni. Musa ukulindela iziphumo ezikhawulezileyo.
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