Usenokuziva nentlungu encinci egxalabeni lakho ngamanye amaxesha, akunjalo? Mhlawumbi uziva le ntlungu xa uphakamisa ingalo yakho, uphakamisa ubunzima, okanye umile nje. Ingakumbi ukuba ungumbhukudi, udlala umdlalo ofana nekhilikithi okanye i-volleyball, okanye unomsebenzi ofuna ukuba uphakamise iingalo zakho, le ntlungu yegxala isenokuba iqhelekile kuwe. Namhlanje sithetha ngesizathu esiqhelekileyo solu hlobo lwentlungu yegxala esibizwa ngokuba yi-'Swimmer's Shoulder'. Nangona igama lisenokubonakala ngathi sisifo esichaphazela ababhukudi kuphela, akunjalo. Linokuvela nakubani na obeka uxinzelelo olukhulu emagxeni akhe.
Yintoni kanye kanye iSwimmer's Shoulder?
Ngamafutshane, iSwimmer's Shoulder ligama eliqhelekileyo elithetha ingqokelela yeempawu, ezinje ngentlungu nobuthathaka, kwilungu legxalaba lakho. Ayisosifo esinye, kodwa yingqokelela yeengxaki ezincinci ezininzi ezibangela iimpawu ezifanayo.
Cinga ngegxalaba lakho njengomatshini ontsonkothileyo kakhulu. Linamathambo, izihlunu, kunye namalungu amaninzi, njengemisipha kunye nemisipha, ezidibanisa kunye. Zonke ezi zinto zisebenza kunye ukukunceda uphakamise ingalo yakho, uyijikeleze, kwaye wenze yonke into oyifunayo. Ngoko ke xa udada, udlala imidlalo, okanye wenza umsebenzi ofuna ukuba uphakamise ingalo yakho, izicubu ezibuthathaka kweli gxalaba zihlala ziphantsi koxinzelelo. Xa usebenza nzima ngolu hlobo ixesha elide, ezo zicubu ziqala ukonakala kwaye zidumbe. Kulapho ke intlungu iqala khona.
Eli gama livela kwinto yokuba le meko ixhaphake kakhulu phakathi kwababhukudi. Nangona kunjalo, inokwenzeka nakweyiphi na imidlalo okanye umsebenzi ofuna ukuphakanyiswa ngaphezulu. Ukuba unentlungu emagxeni ixesha elingaphezu kweveki, kubalulekile ukubona ugqirha ukuze akunike ingcebiso.
Ziziphi iimeko eziphambili eziwela phantsi kwe-Swimmer's Shoulder?
Kukho iimeko ezithile zonyango ezibizwa ngokuba yiSwimmer's Shoulder. Xa usiya kugqirha, angakuxelela ukuba unenye yezi. Makhe sijonge ukuba zeziphi.
| Igama lemeko (Imeko) | Ngamafutshane, oku kwenzekayo... |
|---|---|
| Isifo Sokuxinwa Kwamahlombe | I-rotator cuff, umsipha ohamba phantsi kwethambo phezulu kwegxalaba lakho (scapula), uba lukhuni kwaye uqine. Kufana nokubethelela umnwe wakho emnyango kwaye kuyabuhlungu. Xa lo msipha uqinile, kuyabuhlungu xa uphakamisa ingalo yakho. |
| I-Rotator Cuff Tendinitis | Oku kubangelwa kukudumba kwemisipha enamathele kwimisipha ye-rotator cuff ejikeleze igxalaba. I-Tendinitis ligama lezonyango elithetha ukudumba kwemisipha. |
| Ukulimala kweLabrum yamahlombe | Kukho indandatho ye-cartilage ebizwa ngokuba yi-labrum enceda ukugcina igxalaba lizinzile. Ukonakala kwale cartilage kunokubangela iintlungu. |
| Iintlungu zeMisipha yamagxa | Ngamafutshane, oku kukuxinana kwemisipha. Xa izihlunu ezisegxalabeni zoluliwe kakhulu, imicu inokukrazuka. Sikwabiza oku ngokuba kukuxinana kwemisipha. |
| Iimithambo-luvo ezixineneyo | Xa izicubu ezijikeleze igxalaba zidumba, umthambo ohamba kufutshane unokucinezelwa. Xa umthambo ucinezelwe, uthumela imiqondiso yentlungu engqondweni. Oku kukwangunobangela wentlungu yamagxa. |
Ixhaphake kangakanani le meko?
Ngenxa yokuba zininzi iimeko eziwela phantsi kwegama elithi "Swimmer's Shoulder," kunzima ukutsho ukuba ixhaphake kangakanani na loo nto. Nangona kunjalo, uphando lufumanise ukuba ubuncinane isithathu sababhukudi abakhuphisanayo baye bahlangabezana nale ngozi yegxalaba ngaxa lithile ebomini babo.
Kodwa inani lokwenyani linokuba phezulu kakhulu. Oku akubandakanyi abadlali abangengabo abaphumeleleyo, abo badlala eminye imidlalo (umzekelo, abadlali bebhola kwikhilikithi, abadlali bevoli), kunye nabo basebenza ngamagxa abo (abachweli, abakhi). Ke ngoko, le yingxaki eqhelekileyo echaphazela abantu abaninzi.
Ziziphi iimpawu eziphambili ze-Swimmer's Shoulder?
Ukuba unale meko, unokufumana enye okanye ngaphezulu kwezi mpawu zilandelayo.
- Intlungu yamagxa: Olu luphawu oluphambili. Intlungu inokubakho xa uphakamisa ingalo, uphakamisa ubunzima, kwaye ngamanye amaxesha ulele.
- Ubuthathaka bemisipha: Igxalaba livakala lingenabomi. Kuba nzima ukuphakamisa iintsimbi okanye ukusebenzisa ingalo ngendlela yakudala.
- Ukunyakaza okulinganiselweyo: Amandla okuphakamisa nokujikelezisa ingalo ayancipha. Kunokubakho iintlungu eziqatha xa uphakamisa ingalo ngaphaya komda othile.
- Ukuziva ungazinzi egxalabeni: Igxala lisenokuvakala ngathi likhululekile, ngokungathi liza kukhululeka.
Kutheni le meko isenzeka?
Isizathu esiphambili soku kuxinzelelo oluphindaphindeneyo kwilungu legxalaba. Xa olu xinzelelo lusetyenziswa ixesha elide, izicubu ezibuthathaka ngaphakathi kwegxalaba ziyayonakala kwaye kuqhekeka amancinci. Lo monakalo ubangela ukuba ezo ndawo zidumbe. Oku kudumba kuko okubangela ukuba ilungu legxalaba lingasebenzi kakuhle kwaye kubangele iintlungu.
Khawucinge ukuba uxobula iikhokhonathi yonke imihla, okanye umchweli usika iinkuni yonke imihla. Xa usebenzisa izandla zakho ngendlela efanayo, amalungu akho aziva ediniwe emva kwexesha elithile, akunjalo? Kunjalo ke ngale nto.
Ukudada sesona sizathu siphambili soku. Kwakhona,
- Ukubhowula (ikhilikithi)
- Imidlalo efana nebaseball kunye nevolleyball
- Imisebenzi esebenzisa izixhobo ezinzima ezifana nesando
Izinto ezinje zinokubangela oku.
Gqirha, uyixilonga njani le nto?
Xa usiya kugqirha, into yokuqala aza kuyenza kukuvavanya umzimba wakho. Uza kukubuza ngeempawu zakho.
- Iqale nini intlungu?
- Ziziphi izinto ezenza intlungu ibe mandundu?
- Ngowuphi umdlalo okanye umsebenzi owudlalayo?
Kubaluleke kakhulu ukuchaza ngokucacileyo yonke into oyaziyo kwimibuzo efana nale.
Ugqirha uza kujonga ukuba igxalaba lakho lihamba kangakanani na. Oku kuthetha ukuba ungayiphakamisa kwaye uyijikelezise kangakanani ingalo yakho ngaphandle kwentlungu. Uza kujonga namandla egxalaba lakho aze alithelekise nelinye igxalaba lakho, elingenantlungu.
Zeziphi iimvavanyo ezinokufuneka?
Le meko idla ngokufunyaniswa ngovavanyo lomzimba, kodwa ngamanye amaxesha unokucelwa ukuba wenze iimvavanyo uze uthathe imifanekiso ukuze ubone ukuba kwenzeka ntoni ngaphakathi egxalabeni.
- Ii-X-reyi: Oku kungasetyenziselwa ukujonga umonakalo emathanjeni.
- I-MRI scan (Magnetic Resonance Imaging): Oku kunokubona ngokucacileyo umonakalo kwizicubu ezibuthathaka ezifana nezihlunu kunye nemisipha egxalabeni.
Zithini iindlela zonyango zoku?
Kukho iinjongo ezimbini eziphambili zokunyanga igxalaba lombhukudi. Enye kukunciphisa iintlungu. Enye kukuyeka ukwenzakala ngakumbi egxalaba nokubuyisela ukusebenza okuqhelekileyo. Ezi zezona ndlela zonyango zisetyenziswa kakhulu koku.
1. Ukuphumla liyeza lokuqala.
Oku kubaluleke kakhulu. Umsebenzi obangele intlungu egxalabeni lakho, nokuba kukudlala okanye ukusebenza, kufuneka uyekwe okwethutyana. Ugqirha wakho uza kukuxelela ukuba kufuneka uphumle ixesha elingakanani.
2. Unyango lomzimba
Ingcali yezonyango iza kukufundisa imithambo ethile kunye nokuzolula ukuqinisa igxalaba lakho kunye nokwandisa uluhlu lokuhamba kwalo. Njengoko igxalaba lakho liphola, baya kukunika nemithambo yokuqinisa izihlunu ezijikeleze igxalaba lakho.
3. Ukusetyenziswa komkhenkce
Ukufaka ipakethe yomkhenkce kwindawo eneentlungu nokudumba kunokunceda. Kodwa musa ukubeka umkhenkce ngqo eluswini lwakho. Yisonge ngetawuli encinci. Buza ugqirha wakho ukuba kangaphi ngemini kwaye ixesha elingakanani.
4. Izibulali-ntlungu
Amayeza anjengee-nonsteroidal anti-inflammatory drugs (NSAIDs) angasetyenziswa ixesha elifutshane, kodwa ungawasebenzisi rhoqo kangangeentsuku ezingaphezu kwe-10 ngaphandle kwengcebiso kagqirha.
5. Iinaliti zeCorticosteroid
Ukuba intlungu kunye nokudumba kukhulu kakhulu, ugqirha wakho unokugqiba ekubeni afake uhlobo oluthile lonyango olubizwa ngokuba yi-corticosteroid ngqo kwilungu legxalaba. La ngamayeza anamandla okulwa nokuvuvukala.
6. Yenza utshintsho oluncinci kwindlela osebenza ngayo.
Usenokukwazi ukunciphisa uxinzelelo olusemagxeni akho ngokwenza utshintsho oluncinci kwindlela oma ngayo umzimba wakho okanye kwindlela osebenza ngayo. Ukuba ungumdlali wezemidlalo, ungathetha nomqeqeshi uze wenze utshintsho oluncinci kwindlela osebenza ngayo.
7. Utyando
Utyando luthathwa njengenyathelo lokugqibela kuphela ukuba akukho nyango lusebenzayo. Ukuba udinga utyando, ugqirha wakho uya kukuchazela ukuba loluphi uhlobo lotyando kwaye kuza kuthatha ixesha elingakanani ukuze uphile.
Siyazi ukuba kuyacaphukisa kangakanani ukuba umdlali enzekele. Kodwa musa ukungxama izinto. Mamela umzimba wakho. Nika igxalaba lakho ixesha elifunekayo ukuze liphile ngokupheleleyo.
Kuza kuthatha ixesha elingakanani ukuba le meko iphile?
Akukho mhla okanye ixesha elichanekileyo loku. Kuyahluka kumntu nomntu. Eli xesha liza kuxhomekeka kubungakanani bomonakalo egxalabeni lakho kunye nesantya umzimba wakho ophiliswa ngaso.
Ngokwesiqhelo, uninzi lwabantu luqala ukuziva lungcono kwiiveki ezimbalwa emva kokuqala unyango. Nangona kunjalo, kungathatha inyanga okanye ngaphezulu ukuba luphile ngokupheleleyo kwaye luqalise kwakhona umthambo oqhelekileyo. Musa ukuqala umthambo kwakhona de ugqirha wakho athi intlungu iphelile. Ukwenza njalo kunokunyusa umngcipheko wokuba ukwenzakala kuphinde kwenzeke kwaye kuqhubekele kwimeko embi kakhulu (njenge-rotator cuff ekrazukileyo).
Ungakuthintela njani igxalaba lombhukudi?
Bathi, “Ukuthintela kungcono kunokunyanga.” Ngoko ke ukuba ungayithintela le meko ngaphambi kokuba yenzeke, yeyona nto ilungileyo onokuyenza.
- Yeka loo msebenzi kwangoko nje ukuba uzive iintlungu: Dlala ude udlule kwiintlungu, ungasebenzi. Sisilumkiso somzimba wakho.
- Fudumeza uze upholise kakuhle:Zifudumeze kakuhle ngaphambi kokuba wenze nawuphi na umsebenzi womzimba. Zipholise emva koko.
- Gcina izihlunu zakho zamagxa nezomqolo ziqinile: Yenza umthambo oqinisa i-rotator cuff kunye nezihlunu zomqolo ezixhasa igxalaba lakho.
- Gcina ukuma okufanelekileyo: Gcina umzimba wakho usebenza ngendlela efanelekileyo ngelixa uzilolonga kwaye usebenza.
- Ukuphumla kubalulekile: Phumla xa amagxa akho ediniwe okanye ediniwe. Musa ukuzikhathaza rhoqo.
Ufanele uye nini kugqirha?
Ixesha lokubonana nogqirha oqhelekileyo:
Bona ugqirha kwangoko nje ukuba uqaphela iimpawu ezifana nentlungu yamagxa, ukudumba, okanye ubunzima bokushukumisa ingalo yakho. Ukunyanga ingxaki kwangethuba kunokunceda ukuthintela ukuba ibe mandundu.
Ixesha lokuya kwiYunithi yoNyango oluNgxamisekileyo (i-ETU):
Kwiimeko ezilandelayo, yiya kwiYunithi yoNyango oluNgxamisekileyo (i-ETU) yesibhedlele esikufutshane ngoko nangoko.
- Ukuba ukhe wenzakala egxalabeni ngenxa yengozi ethile (ukwenzakala).
- Ukuba awukwazi ukushukumisa amahlombe akho konke konke.
- Ukuba ucinga ukuba igxalaba lakho liphumile, ungaze uzame ukulungisa ilungu ngokwakho.
Umyalezo Wokuya Ekhaya
- Igxalaba lokubhukuda yimeko eyenzeka ngenxa yoxinzelelo oluqhubekayo egxalabeni. Inokwenzeka kungekuphela nje kubabhukudi, kodwa nakubani na otsala igxalaba lakhe.
- Iintlungu zamagxa, ubuthathaka, kunye nobunzima bokuhamba zezona mpawu ziphambili.
- Inyathelo lokuqala elingcono kukuyeka umsebenzi obuhlungu uze uphumle.
- Le meko inokunyangeka ngonyango lomzimba, ukufakelwa umkhenkce, kunye namayeza ukuba kuyimfuneko, njengoko kuyalelwe ngugqirha.
- Ungaze uyityeshele intlungu. Ukuba intlungu ihlala ixesha elingaphezu kweveki, qiniseka ukuba ubonana nogqirha.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho