Ngaba uhlala unengxaki yentlungu engaphandle kwengqiniba yakho? Mhlawumbi uziva ezi ntlungu xa uphakamisa ikomityi yeti, uvula ucango, okanye uxhawula umntu nje? Nangona abantu abaninzi becinga ukuba oku kuqhelekile, kunokuba luphawu lwesifo esibizwa ngokuba yi-'Tennis Elbow'. Nangona igama elithi 'tennis', esi asisosifo esichaphazela abadlali betennis kuphela. Enyanisweni, abantu abalithoba kwabalishumi abanale meko abayifumani ngenxa yetennis. Ngoko masingene ezantsi kwayo.
Ngamafutshane, yintoni iTennis Elbow?
I-Tennis Elbow kukwenzakala komsipha okwingqiniba yakho. Umsipha sisicwili esomeleleyo esidibanisa izihlunu zethu namathambo ethu, njengentambo. Izihlunu ezikwingalo yakho zinamathele ngasemva kwengqiniba yakho ngumsipha onje. Xa senza intshukumo efanayo ngokuphindaphindiweyo, njengentambo etsalwa kwindawo enye ngokuphindaphindiweyo, lo msipha uqala ukukrazuka kancinci. Ekuhambeni kwexesha, lo monakalo uyanda kwaye ukudumba kwenzeka kuloo ndawo. Yiloo nto siyibiza ngokuba yintlungu.
Ngokwezonyango, oku kubizwa ngokuba yi -Lateral Epicondylitis . Masihlalutye eli gama:
- Icala lithetha 'ngaphandle'.
- I-epicondyle yinxalenye encinci yethambo efana neqhina elingaphandle kwengqiniba.
- Igama elithi "itis" lithetha "ukudumba."
Ngoko ke, ngokufutshane, le yi-tendonitis eyenzeka ngaphandle kwengqiniba.
Nangona libizwa njalo igama, ngubani oza kuyenza le nto?
Xa usiva eli gama, wonke umntu ucinga ukuba le yinto eyenzeka kubadlali kuphela. Kodwa oko akuyonyani. Nabani na obamba into ngokuqinileyo ngezandla zakhe aze enze nantoni na equka ukujija ibunzi lakhe unokuba nale meko.
Cinga ngabantu abanjalo:
- Abachweli: Kuba bahlala besebenzisa izixhobo ezifana nesando nesarha.
- Abapeyinti: Kuba bahambisa ibhrashi ngasemva nangaphambili ngendlela efanayo.
- Abafazi basekhaya benza imisebenzi yasekhaya: ukusonga impahla, ukugrumba iikhokhonathi, ukuphakamisa iimbiza ezinzima.
- Abantu abasebenza eofisini: Kuba basebenzisa imawusi yekhompyutha ngendlela efanayo imini yonke.
- Abapheki: Xa usika imifuno ngeemela, uphakamisa iipani ezinzima.
- Abantu abadlala izixhobo zomculo bafana nevayolini.
Nabani na angayiphucula i-Tennis Elbow. Oku kuthetha ukuba yi- Repetitive Straitive Injury , oko kuthetha ukuba yi-liection ebangelwa kukuphinda isenzo esifanayo.
Ngaba une-tennis elbow? Jonga ezi mpawu
Uninzi lwexesha, ezi mpawu ziqala kancinci kancinci. Ekuqaleni, kunokubakho intlungu encinci, enokunyuka kancinci kancinci. Makhe sijonge iimpawu eziphambili.
| Uphawu | Ivakalelwa njani loo nto? |
|---|---|
| Intlungu yengqiniba | Intlungu ivakala kakhulu malunga neqhubu elingasemva kwengqiniba. Kwabanye, ingavakala ngathi kukutsha, ngelixa kwabanye, ingavakala ngathi kukuhlaba okubukhali. |
| Ukubamba okubuthathaka | Xa ubambe ipeni okanye ikomityi, uvula ucango, okanye uxhawulana ngezandla, ungaziva ngathi awunamandla ezandleni zakho. Ungade ulahle izinto ezandleni zakho. |
| Ukusasaza iintlungu | Ngamanye amaxesha, ingakumbi ebusuku, le ntlungu ingasasazeka ukusuka engqinibeni ukuya kwingalo ukuya esihlahleni. |
| Ubungqindilili kunye nokudumba esandleni | Xa uvuka kusasa, unokufumana kunzima ukolula okanye ukugoba ingalo yakho. Ngamanye amaxesha unokubona nokudumba okuncinci engqinibeni. |
Eyona nto ibalulekileyo kukuba, ukuba unentlungu enje kangangeveki, ungayityesheli. Ukubona ugqirha ngokukhawuleza kuya kwandisa iindlela zakho zonyango kwaye kukhawulezise inkqubo yokuphiliswa.
Ziziphi izinto ezinokubangela umngcipheko wokuphuhlisa i-Tennis Elbow?
Nangona nabani na enokuba nale meko, abanye abantu basengozini enkulu.
- Ubudala: Le meko ixhaphake kakhulu kubantu abangaphezu kweminyaka engama-40 ubudala.
- Umsebenzi: Kwabo bathatha inxaxheba kwiintshukumo eziphindaphindwayo ngesandla, njengoko besitshilo ngaphambili.
- Ukwenyusa iintsimbi:Kwabo baphakamisa iintsimbi rhoqo ngaphezu kweekhilogram ezingama-20-22.
- Ukutshaya: Ukutshaya kunciphisa ukuhanjiswa kwegazi kwizicubu zomzimba, nto leyo ecothisa inkqubo yokuphiliswa.
- Ukutyeba kakhulu: Ubunzima bomzimba obugqithisileyo bubeka uxinzelelo olongezelelekileyo kumalungu nakwimisipha.
- Eminye imidlalo: Kwabo badlala imidlalo efana netenisi, i-badminton, kunye ne-squash.
Ugqirha uyibona njani le nto?
Xa usiya kugqirha wakho, uza kuqala akubuze ngeempawu zakho. Iqale nini intlungu, ngamaxesha angakanani osuku uziva imbi ngakumbi, kwaye yintoni eyenza ibe ngcono? Emva koko uza kuhlola isandla sakho.
- Ndicinezela isandla sam kwindawo ebuhlungu.
- Isandla sakho, ingqiniba, kunye nesandla sakho zigobile kwaye zoluliwe ngeendlela ezahlukeneyo.
- Ugqirha uzama ukundinyanzela ukuba ndishukumise isandla sam nxamnye noxinzelelo.
Uninzi lwexesha, olu vavanyo lunokuxilonga isifo. Nangona kunjalo, ngamanye amaxesha, ukuze kuthintelwe ezinye iingxaki, ungathunyelwa kwiimvavanyo ezifana nezi:
- I-X-reyi: Ukujonga ezinye iingxaki zamathambo, ezifana ne-arthritis.
- I-Ultrasound Scan: Ukubona ngokucacileyo ukuba kukho umonakalo okanye ukuqhekeka kwi-tendon.
- I-MRI Scan: Oku kusetyenziselwa ukubona imeko yezicubu ngokucacileyo, ingakumbi ukuba ezinye iindlela zonyango azincedanga.
- I-EMG (i-Electromyography): Ukuba kukho ukurhanelwa kokuba unobangela wentlungu kukucinezelwa kwemithambo-luvo, olu vavanyo lwenziwa ukuqinisekisa oko.
Kulungile, masithethe ngonyango.
Eyona nto ilungileyo nge-tennis elbow kukuba uninzi lwexesha ayifuni utyando. Inganyangwa ngonyango olulula. Unyango lunokwahlulwa lube ziinxalenye ezimbini.
1. Izinto ekufuneka zenziwe kuqala
Ungaziqala ezi zinto ekhaya. Zibizwa ngokuba yindlela ye-RICE.
- R - Ukuphumla: Le yeyona nto ibalulekileyo. Yiyeke ngokupheleleyo loo nto ibangela intlungu. Ukuvula isandla sakho kunika imisipha ithuba lokuphola.
- I - Umkhenkce: Faka umkhenkce kwindawo ebuhlungu. Beka iityhubhu zomkhenkce kwingxowa yeplastiki, uyisonge ngelaphu, uze uyishiye imizuzu eli-15-20. Yenza oku izihlandlo ezininzi ngemini. Oku kuya kunciphisa iintlungu nokudumba.
- C - Uxinzelelo: I-brace/strap ekhethekileyo ingasetyenziselwa ukunceda ekunciphiseni uxinzelelo kwimisipha kunye nokunika i-tendon ikhefu.
- E - Ukuphakama: Gcina ingalo yakho ingaphezulu kwenqanaba lentliziyo yakho nanini na xa kunokwenzeka. Ungabeka umqamelo phezulu.
2. Unyango lwezonyango
Ukuba amayeza asekhaya awancedi, ugqirha wakho unokukuthumela kwezi ndlela zonyango.
| Indlela yonyango | Kwenzeka ntoni ngale nto? |
|---|---|
| Izibulali-ntlungu | Ungasebenzisa iipilisi ze-NSAID okanye iijeli (umz., i-Ibuprofen, i-Diclofenac) ukunciphisa ukudumba njengoko ugqirha wakho ekuyalele. Nangona kunjalo , ungaze uqhubeke nokusebenzisa ezi zinto ngaphandle kokubonisana nogqirha. |
| Ulungiso lwenyama | Oku kubaluleke kakhulu. Ingcali yezonyango iza kukufundisa imithambo ekhethekileyo yokuqinisa izihlunu esandleni sakho nokwandisa ukuguquguquka. Oku kunokunceda ekuthinteleni le meko ukuba ingaphindi yenzeke. |
| Unyango lwePlasma etyebileyo kwiPlasma (PRP) | Olu lunyango olutsha. Bathatha inxalenye yegazi lakho, bahlukanise iiseli ezibizwa ngokuba ziiplatelets ezikwaziyo ukuphilisa, baze bazifake kwakhona kwindawo eyonakeleyo yengqiniba yakho. Kufana nomzimba wakho uphilisa inxeba ngamandla awo. |
| Iinaliti zeCorticosteroid | Ezi zi-injection ezinamandla ezinciphisa ukudumba. Nangona zinokunika isiqabu sentlungu ngoko nangoko, zisenokungasebenzi kakuhle kwixesha elide, ngoko oogqirha abazicebisi ukuba zisetyenziswe ngumntu wonke. |
| Utyando | Utyando lucetyiswa kuphela kwabo bangakhange baphucuke emva kweenyanga ezi-6-12 besebenzisa ezinye iindlela zonyango kwaye benentlungu eqatha. Oku kuquka ukususa inxalenye eyonakeleyo ye-tendon kunye nokuyifaka kwakhona inxalenye ephilileyo emathanjeni. |
Yintoni umahluko phakathi kweTennis Elbow kunye neGolfer's Elbow?
Abantu abaninzi bayadideka aba bantu babini. Zombini ziintlobo zokulimala okugqithisileyo engqinibeni. Kodwa indawo yentlungu yahlukile.
- I-Tennis Elbow (i-Lateral Epicondylitis): Intlungu yenzeka ngaphandle kwengqiniba.
- I-Golfer's Elbow (Medial Epicondylitis): Intlungu ivela kwicala elingaphakathi lengqiniba.
Ngamafutshane, xa ujika isandla sakho uze wolule ingalo yakho, intlungu oyivayo ecaleni kobhontsi wakho ibizwa ngokuba yiTennis Elbow. Intlungu oyivayo ecaleni komnwe wakho omncinci ibizwa ngokuba yiGolfer's Elbow.
Umyalezo Wokuya Ekhaya
- Ingqiniba yethenisi yimeko eyenzeka xa umsipha ongasemva kwengqiniba wonakele ngenxa yokunyakaza okuphindaphindayo. Ayipheleli nje kubadlali bethenisi.
- Eyona nto ibangela iintlungu kukusebenzisa isandla ngaphandle kokuphumla. Ke ngoko, ukuphumla lolona nyango lubalaseleyo nolokuqala.
- Ukuba intlungu yengqiniba ihlala ixesha elingaphezu kweveki, okanye inzima ngokwaneleyo ukuba ingakuthinteli ekwenzeni imisebenzi yemihla ngemihla, ngokuqinisekileyo kuya kufuneka ubone ugqirha.
- Abantu abaninzi banokuchacha ngokupheleleyo ngonyango lomzimba kunye nonyango olulula. Utyando alufuneki rhoqo.
- Ukungayinaki intlungu kunokuyenza imeko ibe mandundu. Ngoko ke, mamela umzimba wakho. Ukuba uziva intlungu, luphawu lokuba uyeke.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho