Ingaba igxalaba lakho lihlala libuhlungu? Masifunde ngakumbi ngegxalaba lombhukudi, imeko eqhelekileyo yamagxa phakathi kwababhukudi!

Ngaba wakha waqaphela ukuba ngamanye amaxesha xa udada, udlala umdlalo ofana nekhilikithi, ibhowuda, okanye wenza into ethile ngengalo yakho iphakanyisiwe, igxalaba lakho libuhlungu kwaye lizive libuthathaka kancinci? Ngamanye amaxesha libuhlungu kakhulu kangangokuba awukwazi nokuphakamisa ingalo yakho. Yiloo nto siyibiza ngokuba yi-'(Swimmer's Shoulder)' kwiintlungu zegxalaba ezinjalo, ubuthathaka, kunye nezinye iimpawu. Xa usiva eli gama, ucinga ukuba sisifo esifunyanwa ngabadada kuphela? Enyanisweni, le meko ixhaphake kakhulu kubadada. Nangona kunjalo, nabani na obeka ubunzima obukhulu emagxeni akhe aze asebenzise iingalo zakhe ngaphezulu unokufumana le meko.

Yintoni kanye kanye `(Igxalaba Lombhukudi)`?

Ngamafutshane, "Igxalaba lokubhukuda" asilomeko ithile. Ligama eliqhelekileyo elisetyenziselwa ukuchaza ingqokelela yeempawu ezinokubangelwa ziingxaki ezahlukeneyo egxalabeni. Cinga ngako, igxalaba lakho lilungu elintsonkothileyo kakhulu. Lenziwe ngamathambo, izihlunu, kunye nezicubu ezinxibelelanayo ezibizwa ngokuba yi "tendons" kunye ne "ligaments" ezikunceda ukuhambisa ingalo yakho phambili nangasemva, uyiphakamise, kwaye uyithobe.

Ukuba ungumntu obhukudayo, okanye ukuba udlala umdlalo odlalwa ngaphezulu njengevolibholi okanye ibaseball, okanye ukuba wenza umsebenzi obeka uxinzelelo olukhulu emagxeni akho, njengomsebenzi wokuchwela okanye ukupeyinta, kunokwenzeka ukuba wonakalise kwaye ucinezele ezi zicubu zibuthathaka emagxeni akho. Kulapho ke le ntlungu nokungakhululeki kuqala khona.

Kubalulekile: Ukuba uneentlungu zegxalaba ixesha elingaphezu kweveki, qiniseka ukuba ubonana nogqirha. Musa ukuzityeshela.

Zeziphi iingxaki zamagxa ezinokubangelwa yi-`(Swimmer's Shoulder)`?

Oogqirha babiza iimeko ezahlukeneyo zamagxa phantsi kwegama eliqhelekileyo elithi "Swimmer's Shoulder." Xa usiya kugqirha, banokukuxelela ngemeko ethile engezantsi:

• Isifo Sokuxinwa Kwamahlombe: Kulapho umphetho wangaphandle we-blade yehlombe lakho (i-scapula) kunye nemisipha ye-rotator cuff kunye ne-tendon engaphantsi kwayo zixinwa. Cinga ngayo njengokuncamathela ingalo yakho emnyango. Kulapho kuvela khona intlungu, ingakumbi xa uphakamisa ingalo yakho.
• I-Rotator Cuff Tendinitis: Njengoko igama lisitsho, oku kukudumba okanye ukwenzakala kwimisipha ekwi-rotator cuff. I-Tendinitis idla ngokuba kukudumba kwemisipha. Le meko inokwenzeka xa igxalaba lisetyenziswa ngendlela efanayo ngokuphindaphindiweyo.
• Ukulimala kweLebhu yamagxa: I-labrum yiringi ethambileyo ye-cartilage ejikeleze ijoyinti yakho yegxalaba. Inceda ukuzinzisa nokukhusela ijoyinti yegxalaba. Xa le labrum yonakele, inokubangela iintlungu.
• Iintlungu zeMisipha yamagxa:Le yinto esiyivileyo sonke, "isihlunu esitsaliweyo." Xa isihlunu soluliwe kakhulu, imicu yaso inokukrazuka. Kulapho ke kuvela khona iintlungu zamagxa.
• Iimithambo-luvo ezixineneyo: Ngamanye amaxesha umthambo osegxalabeni lakho unokuxinana zizicubu ezikujikelezileyo. Xa oku kusenzeka, umthambo uthumela imiqondiso yentlungu engqondweni yakho.

Ixhaphake kangakanani le meko ibizwa ngokuba yi-`(Swimmer's Shoulder)`?

Kunzima ukutsho ngqo ukuba i-"Swimmer's Shoulder" iqheleke kangakanani, kuba ligama eliqhelekileyo leengxaki ezahlukeneyo zamagxa. Nangona kunjalo, iingcali ziqikelela ukuba ubuncinane isinye kwisithathu sababhukudi abakhuphisanayo baya kuhlangabezana nalo mqobo wamagxa ngaxa lithile ebomini babo.

Nangona kunjalo, isenokuba yinto eqhelekileyo. Le meko ixhaphake kakhulu phakathi kwabadlali abangengabo abaphumeleleyo, abo badlala eminye imidlalo (umzekelo, ikhilikithi, ivolibholi, itenisi), kunye nabo benza imisebenzi ebeka umthwalo emagxeni abo (umzekelo, ukuchwela, ukwakha amatye, ukupeyinta).

Zithini iimpawu ze-`(Swimmer's Shoulder)`?

Iimpawu eziqhelekileyo ezibonakala kule meko zezi:

• Intlungu yamagxa: Olu luphawu oluphambili. Ngamanye amaxesha lunokuqala kancinci kancinci luze lunyuke kancinci kancinci. Okanye lunokuba yintlungu ekhawulezileyo neqatha.
• Ubuthathaka bemisipha: Igxalaba okanye ingalo yakho isenokuvakala ibuthathaka. Kunokuba nzima ukuphakamisa into okanye ukuphakamisa ingalo yakho.
• Ukuncipha komgama wokuhamba: Usenokufumanisa kunzima ukuhambisa igxalaba lakho nengalo yakho ngokukhululekileyo ngaphandle kwentlungu. Kunokuba nzima ukuyiphakamisa uze uyijikelezise ngasemva.
• Ubuthathaka okanye ukungazinzi kwamagxa: Igxalaba lisenokuvakala ngathi "libambekile" okanye "liyatsiba".

Kutheni le nto `(Ihlombe loMbhukudi)` isenzeka?

Ngamafutshane, iSwimmer's Shoulder yenzeka xa ilungu lakho lehlombe licinezelwa kwaye lixinezelekile ngokuphindaphindiweyo. Ekuhambeni kwexesha, olu xinzelelo longezelelweyo lunokubangela ukuba izicubu ezibuthathaka (ezifana nezihlunu kunye nemisipha) egxalabeni lakho zonakale kwaye zidumbe. Ezi zicubu zinokudumba kwaye zicasuke. Ngamanye amaxesha, izicubu ezibomvu nazo zinokwenzeka. Lo monakalo unokwenza kube nzima ukuba ilungu lakho lehlombe lihambe kakuhle kwaye ngokulula.

Njengoko igama lisitsho, ukudada yeyona nto iphambili ebangela "igxalaba lokubhukuda" . Oku kuyinyani ngakumbi ukuba udada ngokukhuphisana okanye rhoqo njengomthambo. Ukudada yindlela entle yokuzilolonga, kodwa kunokubangela uxinzelelo olukhulu kumalungu egxalaba lakho - ingakumbi ukuba ngabom uzibeka uxinzelelo kuwe ukuze wonyuse amandla akho kunye nesantya sakho.

Kwakhona, nawuphi na umsebenzi okanye umsebenzi oquka iintshukumo eziphindaphindwayo phezu kwentloko ungabangela oku. Umzekelo:

• Imidlalo apho kuphoswa khona ibhola (i-baseball, ikhilikithi, i-volleyball)
• Imidlalo yerakhethi efana netenisi kunye nebadminton
• Ukwenyusa iintsimbi
• Ukuchwela (ukurhawula, ukusarha)
• Ukupeyinta, ukuplasta iindonga
• Ukudlala izixhobo zomculo (umz. ivayolini)

Oogqirha bayixilonga njani "iBhele loMbhukudi"?

Xa usiya kugqirha oneentlungu zamagxa, into yokuqala aza kuyenza kukubuza ngeempawu zakho. Mxelele ngokuthe ngqo ukuba unexesha elingakanani na intlungu, xa iba mandundu, uhlobo lomsebenzi oluyenza ibe nzima, njalo njalo.

Emva koko, ugqirha uza kuhlola igxalaba lakho.

• Bajonga ukuba igxalaba lakho lihamba kangakanani na.
• Uvavanya amandla emisipha yamagxa.
• Ungayithelekisa nelinye igxalaba elingenantlungu.

Uvavanyo lwe-`(Igxalaba loMbhukudi)`

Ngamanye amaxesha, ugqirha wakho unokuyalela uvavanyo oluthile lwemifanekiso ukujonga imeko yezicubu ezikumalungu akho egxalabeni nakufutshane nawo. Umzekelo:

• Ii-X-reyi zamagxa: Oku kunokujonga naziphi na iingxaki ngamathambo.
• I-Magnetic Resonance Imaging (MRI): Oku kunokubona ngokucacileyo umonakalo kwizicubu ezithambileyo zegxalaba, ezifana nezihlunu, imisipha, kunye ne-labrum.

Ziziphi iindlela zonyango ze-`(Swimmer's Shoulder)`?

Ugqirha wakho uza kukunika unyango oluza kunceda ekunciphiseni iintlungu zakho nokunciphisa uxinzelelo kwilungu lakho legxalaba. Injongo ephambili yokunyanga igxalaba lombhukudi kukuthintela umonakalo ongakumbi kwilungu kunye nokubuyisela ukusebenza kwegxalaba ngendlela eqhelekileyo. Unyango oluqhelekileyo zezi:

• Ukuphumla: Kufuneka uyeke imisebenzi yomzimba esebenzisa igxalaba lakho – ingakumbi umdlalo okanye umsebenzi obangele le meko. Ugqirha wakho uza kukuxelela ukuba kufuneka uhlale ixesha elingakanani ungayenzi imithambo okanye usebenze. Oku kubaluleke kakhulu. Ukuba uqhubeka nokubeka ubunzima egxalaba lakho ungaphumli, kunokuyenza imeko ibe mandundu.
• Unyango Lomzimba: Ingcali yonyango lomzimba iya kukufundisa imithambo kunye nokuzolula ukuze ikuncede uqinise igxalaba lakho kwaye iphucule indlela ohamba ngayo. Njengoko igxalaba lakho liqala ukuphola, uya kunikwa imithambo yokuqinisa izihlunu ezijikeleze igxalaba lakho. Oku kunokunciphisa nomngcipheko wokuphinda kwenzeke kwale ngozi.
• I-ayisi: Faka ipakethe yomkhenkce okanye ilaphu elibandayo egxalabeni lakho. Khumbula ukuyisonga ipakethe yomkhenkce ngetawuli ebhityileyo ukuze ingachukumisi ulusu lwakho ngqo. Ugqirha wakho uza kukunika iingcebiso malunga nokuba kufuneka uwufake ixesha elingakanani na kangaphi ngosuku. Oku kuya kunceda ekunciphiseni ukudumba kunye nentlungu.
• Izithomalalisi zentlungu: Amayeza alwa nokuvuvukala angasebenzisi ii-steroid (ii-NSAID) (umz., i-ibuprofen, i-naproxen) afumaneka kwiikhemesti anokunceda ukunciphisa iintlungu nokudumba. Nangona kunjalo, musa ukuwasebenzisa la mayeza rhoqo kangangeentsuku ezingaphezu kwe-10 ngaphandle kwengcebiso kagqirha.
• IiCorticosteroids:La ngamayeza anikwe ngugqirha ukunciphisa ukudumba. Ngamanye amaxesha, inaliti ye-cortisone inokufakwa ngqo kwilungu legxalaba.
• Uhlengahlengiso lwe-Ergonomic: Kusenokufuneka utshintshe indlela oqhuba ngayo iintshukumo okanye imisebenzi ethile. Ukuba ungumdlali wezemidlalo okhuphisanayo, ugqirha okanye umqeqeshi wakho unokucebisa ukuba wenze utshintsho oluncinci kwindlela oma ngayo okanye kwindawo omi kuyo ngelixa uziqeqesha okanye ukhuphisana. Umzekelo, ukuba ungumbhukudi, banokucebisa ukuba wenze utshintsho oluncinci kwindlela yakho yokudada.
• Utyando lweQonga loMququzeli: Ukuba ezinye iindlela zonyango azincedi iimpawu zakho, ugqirha wakho unokucebisa utyando. Ugqirha wakho uza kukuchazela ukuba loluphi uhlobo lotyando olufunayo, ixesha elingakanani, kunye nento omawuyilindele xa uphilile. Nangona kunjalo, bambalwa kakhulu abantu abaya kufikelela kwinqanaba lotyando.

Ngaba i-Swimmer's Shoulder inganyangeka ngokupheleleyo?

Njengezinye izifo, igxalaba lombhukudi alinakuphiliswa ngaxeshanye. Oko kukuthi, akukho mhla umiselweyo wokuphela koku, njengoko ikhosi yee -antibiotics iya kukwenza uphile. Nangona kunjalo, kwiimeko ezininzi, le yingxaki yexeshana .

Uninzi lwabantu luqala ukuziva ngcono kwiiveki ezimbalwa emva kokuqala unyango. Nokuba iimpawu zakho ziphelile, akufuneki ubhukude, uzilolonge, okanye wenze naluphi na uhlobo lokuphakamisa umzimba onzima de ugqirha wakho akuxelele ukuba wenze njalo. Ukwenza njalo kwandisa umngcipheko wokwenzakala kwakhona.

Sizikhusela njani kwi-`(Ihlombe loMbhukudi)`?

Eyona ndlela ingcono yokuthintela le meko kukuphepha ukusebenzisa amahlombe akho kakhulu.

• Yeka ukuzilolonga okanye ukwenza umthambo ngokukhawuleza nje ukuba uzive iintlungu. Ungaze uzilolonge okanye udlale ngentlungu.
• Ngaphambi kokuba wenze umthambo, fudumeza umzimba uze wolule umzimba kakuhle. Kwakhona, phinda upholise umzimba emva komthambo.
• Gcina i-rotator cuff yakho kunye nezihlunu zomqolo ziqinile. Ezi zibonelela ngenkxaso entle emagxeni akho.
• Sebenzisa izixhobo ezifanelekileyo nezikhuselekileyo kuyo yonke imidlalo nemisebenzi yomzimba.
• Landela ukutya okunempilo kunye nesicwangciso sokuzilolonga esikufaneleyo.
• Bona ugqirha kwangoko xa uqaphela iintlungu okanye ezinye iimpawu.

Khumbula: Kubalulekile ukusebenzisa iindlela ezifanelekileyo zokulungisa umzimba xa udlala imidlalo okanye uzilolonga. Kwakhona, phumla ukuba igxalaba lakho lidiniwe okanye linzima.

Kuthatha ixesha elingakanani ukuphola kwi-`(Swimmer's Shoulder)`?

Ixesha lokuchacha kwegxalaba lombhukudi lahlukile kumntu wonke. Kuxhomekeke ekubeni igxalaba lakho liphola ngokukhawuleza kangakanani kwaye kungakanani umonakalo okanye ukudumba okuye kwenzeka ngaphakathi kwelungu.

Kudla ngokuthatha ubuncinane iiveki ezimbalwa ukuze umntu aphinde aphile ngokwaneleyo ukuze aqalise uqeqesho kwakhona.Kodwa kungathatha inyanga okanye ngaphezulu ukuba igxalaba liphole ngokupheleleyo. Eyona nto ibalulekileyo kukuba nomonde kwaye ulinyange.

Ndingazinyamekela njani ndide ndiphile?

Musa ukudada okanye ukwenza eminye imisebenzi yomzimba de ugqirha wakho akuxelele ukuba wenze njalo. Ukubeka uxinzelelo egxalabeni lakho ngaphambi kokuba liphole ngokupheleleyo kwandisa umngcipheko wokwenzakala kwakhona. Oku kunokunyusa umngcipheko wokwenzakala okukhulu okufana nokukrazuka kwe-rotator cuff okanye ukukrazuka kwe-SLAP.

Ndifanele ndimbone nini ugqirha?

Bonana nogqirha kwangoko nje ukuba uqaphela naziphi na iimpawu, ezinje ngeentlungu zamagxa, ukudumba, okanye ubunzima bokuhamba. Okukhona uqala unyango ngokukhawuleza, kokukhona amathuba akho okuphila ngcono.

Ndingaya nini kwigumbi likaxakeka (ER)?

Ukuba wenzakele egxalabeni (ukwenzakala), awukwazi ukuhambisa igxala lakho, okanye ucinga ukuba igxala lakho liphumile, yiya kwigumbi likaxakeka ngokukhawuleza. Ukuba wakha waphumile egxalabeni lakho, musa ukuzama ukulibuyisela kuwe.

Ndingayibuza yiphi imibuzo ugqirha?

Xa usiya kugqirha, ungabuza imibuzo efana nale:

• Luhlobo luni lwemeko endinayo ((i-Swimmer's Shoulder)`?
• Ngaba kuya kufuneka ndenze naluphi na uvavanyo?
• Luhlobo luni lonyango endiludingayo?
• Ngaba ndiza kufuna utyando?
• Ndingadinga ukuba kude noqeqesho okanye umsebenzi ixesha elingakanani?

Nakuphi na ukwenzakala yinto enkulu kumdlali wezemidlalo. Ingakumbi xa uziqeqesha kakuhle kwaye wenzakala. I-Swimmer's Shoulder ingakususa ekuzilolongeni okanye emsebenzini kangangeeveki ezimbalwa. Kodwa kufanelekile.

Okokugqibela, khumbula (Umyalezo Wokuya Ekhaya)

Musa ukukhawulezisa inkqubo yakho yokuchacha. Mamela umzimba wakho. Nika igxalaba lakho ixesha elipheleleyo elifunekayo ukuze liphole. Ukulimala kwamagxa kudla ngokuba kokwexeshana. Nangona kunjalo, igxalaba lakho lifuna ixesha lokuphola ngaphambi kokuba ubuyele kuqeqesho lwakho nemisebenzi yakho. Umonde nokulandela iingcebiso zonyango ezifanelekileyo zezona ndlela zilungileyo zokuphola ngokukhawuleza. Nyamekela igxalaba lakho. Kuba igxalaba elisempilweni lithetha ukuba ungaqhubeka nemisebenzi yakho yemihla ngemihla kunye nomdlalo owuthandayo ngaphandle kwezithintelo!

Iintlungu zamagxa , igxalaba lombhukudi, igxalaba lombhukudi, ukwenzakala kwamagxa, ukwenzakala kwezemidlalo, unyango lomzimba, umthambo wamagxa