Ngaba wakha weva isandi esithi 'click', 'tuck', okanye into efana nesandi sokuklikha xa uphakamisa ingalo yakho, uyijikelezisa, okanye umane ushukumisa igxalaba lakho? Oku akuveli egxalabeni kuphela, kodwa kwabanye abantu kunokuvela edolweni, engqinibeni, okanye entanyeni. Kwizonyango, esi sandi xa ilungu lishukunyiswa sibizwa ngokuba
yi-crepitus . Uninzi lwexesha, asibuhlungu kwaye asinabungozi. Nangona kunjalo, ukuba ufumana iintlungu zamagxa kunye nesi sandi, kunokuba luphawu lomonakalo kwi-cartilage okanye kwizicubu ezikwilungu lakho.
Kutheni le nto eli gxalaba lenza olu ngxolo? Zithini izizathu?
Ilungu lethu legxalaba lilungu elintsonkothileyo nelibalulekileyo. I-humerus, ithambo elikwingalo yethu engasentla, liqhagamshelwe kwi-scapula ngothotho lwee-cartilages, izihlunu, kunye ne-tendon. Ukuba kukho utshintsho oluncinci okanye ingxaki kuyo nayiphi na kwezi nxu lumano, unokuqala ukuva izandi ezahlukeneyo zivela egxalabeni lakho. Ingakumbi njengoko sikhula, ezi ngxaki kunye nezandi ezivelayo kwilungu legxalaba zinokuba yinto eqhelekileyo. Makhe sijonge izizathu eziphambili zoku.
| Isizathu | Kalula nje... |
|---|
| Amaqamza egesi (iCavitation) | Amaqamza omoya aqokelelana ngaphakathi kwamalungu ayaqhuma xa ushukumisa amalungu akho ngequbuliso. Kufana nokuphula umnwe. Oku akubangeli monakalo okanye intlungu. |
| I-Bursitis | Esi sandi sinokwenzeka xa iingxowa ezifana nomqamelo phakathi kwamalungu abizwa ngokuba yi-bursa zivuvukala. Oku kusenokuhamba nentlungu ehlabayo kunye nokuziva ufudumele egxalabeni. |
| Inyembezi ye-cartilage (iinyembezi zeLabral) | Ukuba i-labrum, i-cartilage edibanisa ingalo negxalaba, iyakrazuka ngenxa yokusetyenziswa kakhulu okanye ingozi, inokubangela isandi sokuqhushumba kunye nentlungu engapheliyo xa ingalo ishukunyiswa. |
| Isifo samathambo | Ekuhambeni kwexesha, njengoko i-cartilage esemalungeni isiya isiba mandundu, amathambo aqala ukukhuhlana, nto leyo ebangela isandi sokuklinya okanye sokusila. |
| Ukuqhekeka kwamathambo amadala | Ukuba ithambo elisegxalabeni laphukile kwingozi yangaphambili kwaye alipholi kakuhle, umphezulu wethambo ulahlekelwa bubuthambile kwaye uba namaqhuma. Oku kunokubangela isandi sokuklikha xa ushukumisa ingalo yakho. |
| Iithumba zamathambo (ii-Osteochondromas) | Ithumba lamathambo elingenabungozi, elingenamhlaza elikhula egxalabeni okanye ezimbanjeni. Ezi zinokubangela isandi sokukrwela egxalabeni, kodwa zisenokungabangeli naziphi na ezinye iimpawu. |
Le ngxolo iyichaphazela njani impilo yethu? Ngaba simele soyike?
Le yeyona nto ibalulekileyo ekufuneka uyiqonde apha.
Khawuthelekelele ukuba igxalaba lakho lenza isandi sokuqhawuka ngamanye amaxesha, kodwa ukuba awuziva ntlungu, ukungakhululeki, ukudumba, okanye ukufudumala , akukho nto inokubangela ukukhathazeka ngayo. Igxalaba lakho lisenokuba liphilile.
Nangona kunjalo, ukuba ufumana
iintlungu, ubushushu, ukudumba, okanye ukuqina egxalabeni lakho kunye nale ngxolo, unokufuna uncedo lwezonyango. Ukuba iimeko ezihamba nolu hlobo lwentlungu azinyangwa, imeko yelungu inokuba mandundu ngokuhamba kwexesha. Nokuba umonakalo omncinci kwi-cartilage unokuba yingxaki enkulu. Ukulimala obekunokuphiliswa ngonyango olulula, ukuba bekungananzwa kangangeenyanga okanye iminyaka, ekugqibeleni kusenokufuna utyando. Ke ngoko, ukuba uhlala uva iintlungu kunye nesandi sokuklikha xa usebenzisa igxala lakho,
qiniseka ukuba ubona ugqirha wakho ukuze axoxe ngesizathu kunye nonyango.
Ziziphi iindlela zonyango ze-crepitus?
Ugqirha akasoze anyange ingxolo ephuma egxalabeni lakho kuphela. Baza kugxila ekunyangeni
imeko ebangela ingxolo . Nje ukuba unobangela unyangwe, ingxolo iya kuziphelela. Ngokuxhomekeke kwimeko yakho, ugqirha wakho unokucebisa olunye okanye ngaphezulu kwezi ndlela zonyango.
- Amayeza okubulala iintlungu kunye namayeza okulwa nokuvuvukala: Ukuba unesifo samalungu esifana ne -arthritis , i-Ibuprofen ,Amayeza afana neNaproxen anokunciphisa ukudumba kunye nentlungu.
- Unyango lomzimba : Ukuba ilungu lonakele ngenxa yengozi, unyango lomzimba lunokunceda ukuqinisa izihlunu kunye nemisipha , ukunciphisa ukuqina kunye nentlungu, kunye nokubuyisela intshukumo kwilungu.
- Iinaliti zeCorticosteroid : Ukuba iintlungu kunye nokudumba kwamalungu kuyanda ngokuhamba kwexesha ngenxa yengozi okanye isifo samathambo, ugqirha wakho unokucebisa ukuba ufake inaliti ye-steroid kwilungu. Oku kunokunciphisa ukudumba ngokukhawuleza kwaye kuncede kwinkqubo yokuphiliswa.
- Utyando : Kwimeko yokwenzakala okukhulu, ukuqhekeka kwemisipha, okanye ukudumba kwamathambo , utyando lolona sisombululo silungileyo. Emva kotyando, ilungu lakho liza kuba mnandi ngakumbi, kube lula ukulisebenzisa, kwaye ingxolo engeyomfuneko iya kuphela.
Ukuba akukho ntlungu, ndingayilawula njani le meko ekhaya?
Ukuba igxalaba lakho lenza isandi sokuqhuma ngamanye amaxesha ngaphandle kwentlungu, kukho izinto ezimbalwa onokuzenza ukuze uthintele ukuba lingabi mandundu.
Ukugcina ukuma kakuhle
Ukuba ungumntu ogobayo aze anqumle phambili ngalo lonke ixesha, oko kunokubangela ukuba amalungu akho egxalabeni angahambelani. Oku kunokubangela ukuba amaqamza egesi aqokeleleke ngaphakathi kwelungu, nto leyo eyandisa ingxolo. Ukugcina nje ukuma kwakho kuthe tye ngamanye amaxesha kunokunceda ukunciphisa le ngxolo.
Ukubeka umkhenkce
Ukuba ucinga ukuba wenza ingxolo ngenxa yokwenzakala okuncinci, njengokukruneka okanye ukutsaleka, ukusebenzisa umkhenkce kunokunceda. Faka umkhenkce egxalabeni lakho imizuzu eli-10-15 izihlandlo ezininzi ngemini. Oku kuya kunceda ukunciphisa ukudumba nokunciphisa ukungakhululeki ngelixa kuphola.
Ukuzilolonga okunceda ukunciphisa ingxolo yamagxa
Ukuqinisa izihlunu ezijikeleze ilungu legxalaba kunika inkxaso entle kwilungu. Oku kunokunceda ukuthintela ukungakhululeki kunye nengxolo engeyomfuneko. Kodwa khumbula,
ukuba sele unentlungu, musa ukuzilolonga ngaphandle kokubonisana nogqirha okanye ingcali ye-physiotherapist. Kwabo bangenantlungu, ukuzilolonga okuthambileyo okungabeki uxinzelelo olukhulu kumalungu, njengeyoga, iPilates, kunye nokudada, kulungile kakhulu. Nazi ezinye izilolonga ezilula onokuzenza ekhaya:
- Ukolula Ingalo Enqamlezileyo: Zisa ingalo enye ngqo esifubeni sakho. Ngesinye isandla, bamba umphezulu wengqiniba yakho uze uyitsale kancinci uye esifubeni sakho malunga nemizuzwana engama-30. Emva koko yenza okufanayo nakwenye ingalo.
- Ukubeka iScapula: Lo ngumthambo okhethekileyo.
- Lala ngesisu phantsi. Beka umqamelo phantsi kwebunzi lakho ukuze intloko yakho ikhululeke. Gcina iingalo zakho emacaleni akho.
- Ngoko ke, hlanganisa amagxa akho kancinci uze uwahambise emqolo kangangoko unako.
- Emva koko phumla malunga nesiqingatha somgama owuzise ngawo, uze ubambe loo ndawo imizuzwana eli-10.
- Phumla ngokupheleleyo uze wenze oku kwakhona malunga nezihlandlo ezili-10.
Ukuba uyachacha emva kwengozi, ukwenza ezi zivivinyo kabini okanye kathathu ngeveki kuya kunceda ukugcina amahlombe akho omelele.
Umyalezo Wokuya Ekhaya
- Ukuba uva isandi 'esirhawuzelayo' okanye esirhawuzelayo (crepitus) sivela egxalabeni lakho, isenokuba ngumyalezo ovela emzimbeni wakho.
- Ukuba akukho ntlungu, ukudumba, okanye ukungakhululeki okunxulumene nale ngxolo, akukho sizathu sokukhathazeka ngayo. Ngokuqhelekileyo ayisiyongozi.
- Nangona kunjalo, ukuba unentlungu, ubushushu, okanye ubunzima bokushukumisa igxalaba lakho kunye nengxolo, musa ukuyityeshela loo nto. Ngokuqinisekileyo bonana nogqirha wakho .
- Ukuhlala umile kakuhle kunye nokwenza imithambo elula eqinisa amahlombe kunokunceda ekulawuleni le meko.
i-crepitus, iintlungu zamagxa, ukuklikha kwegxalaba, iintlungu zamalungu, iintlungu zamagxa, iintlungu zamagxa, ukuklikha, ukudumba kwamalungu, isifo samathambo, unyango lwe-physiotherapy
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