Sisebenza nzima kangakanani ngezandla zethu imini yonke? Ukususela ekubhaleni, ukuya ekulimeni igadi, ukuya ekusebenziseni iifowuni zethu, ukuya ekuphakamiseni iintsimbi, iingalo zethu zisetyenziselwa yonke into. Ngoko ke, ukuba kufuneka sisebenze nzima kangaka, nokuba kukho intlungu encinci okanye ukungakhululeki ezingalo zethu, mhlawumbi uyazi ukuba oku kunokuchaphazela njani usuku lwethu lonke. Uninzi lwexesha, le ntlungu iyaphela kwiintsuku ezimbalwa, kodwa ngamanye amaxesha inokuba luphawu lwento enzulu. Ngoko ke namhlanje, masithethe ngale ntlungu esihlathini.
Yintoni kanye kanye le bhanti yesandla?
Ngamafutshane, isihlathi asilolungu nje kuphela. Sifana nomatshini omncinci nontsonkothileyo. Kukho izinto ezininzi ezenzekayo ngaphakathi kwesi sithuba sincinci ezisinceda kuzo zonke iintshukumo zesandla sethu zokugoba nokujikajika.
- Amathambo: Isandla senziwe ngamathambo amaninzi amancinci.
- Izihlunu: Ezi zihlunu zishukumisa isandla neminwe.
- Iimithambo-luvo: Ezi mithambo-luvo zithwala imiyalezo esuka engqondweni ukuya ezandleni kwaye zithwala iimvakalelo (ubushushu, umkhuhlane, iintlungu) ezivela ezandleni ukuya engqondweni.
- Imisipha kunye neLigaments: Ezi zidibanisa amathambo kwaye zigcina ilungu liqinile.
- Imithambo yegazi: Le inika igazi kuzo zonke izicwili.
Ukuba naliphi na kwezi ndawo lonakele okanye lonakele, siqala ukuva iintlungu esihlahleni.
Uziva phi iintlungu?
Xa ugqirha ebuza ngentlungu yakho, uza kuzama ukufumanisa ukuba iphi kanye kanye esihlahleni sakho. Oku kuya kuba luncedo olukhulu ekuxilongeni imeko.
- Intlungu yesandla esisezantsi: Ukuba isandla sakho sibuhlungu ecaleni kwesandla sakho apho kukho khona umnwe wakho omncinci, kusenokwenzeka ukuba singolu hlobo.
- Intlungu yesandla ebangelwa yimitha yelanga: Ukuba isandla sakho sibuhlungu kwicala apho ubhontsi wakho ukhona, siwela kolu luhlu.
Nangona kunjalo, nokuba intlungu iphi na, eyona nto ibalulekileyo kukufumana unobangela nokuyinyanga.
Zithini izizathu eziphambili zentlungu yesandla?
Akukho sizathu sinye sentlungu esihlahleni, kodwa zininzi. Siza kuzahlula ezi zibe ziindidi ezimbini eziphambili. Enye yintlungu ebangelwa kukwenzakala, enye yintlungu ebangelwa ziimeko zempilo.
| Uhlobo lwesizathu | Inkcazo kunye nemizekelo |
|---|---|
| Iingozi kunye nokulimala | Ezi zizinto ezenzeka ngequbuliso.
|
| Iimeko zeMpilo | Ezi ntlungu zinokwanda kancinci kancinci ngokuhamba kwexesha.
|
Yintoni enokwenziwa ukunyanga le ntlungu?
Unyango olufunekayo luxhomekeke kwisizathu sentlungu yakho. Ngamanye amaxesha, izinto ezilula onokuzenza ekhaya zinokukunceda uthomalalise intlungu yakho.
Izinto onokuzenza ekhaya
- Phumla: Phumla kancinci kwimisebenzi ebangele intlungu (umz., ukusebenzisa ikhompyutha, ezemidlalo) kangangeentsuku ezimbalwa. Oku kuya kunika izicubu ezonakeleyo ixesha lokuphola.
- I-ayisi: Faka iphakheji yomkhenkce imizuzu eli-10-15 izihlandlo ezininzi ngemini. Ungaze ubeke umkhenkce ngqo eluswini. Yisonge ngetawuli encinci uze uyifake.
- Iipilisi zokunciphisa iintlungu: Ungathatha iipilisi zokunciphisa iintlungu (ii-NSAID) njengoko ugqirha wakho eyalele ukunciphisa iintlungu nokudumba. Nangona kunjalo, kuphephe ukuthatha amayeza wedwa.
Unyango lwezonyango
Ukuba unyango lwasekhaya aluncedi, ugqirha wakho angakunika olu hlobo lonyango.
- Unyango lomzimba: Ingcali yonyango lomzimba iya kukufundisa imithambo ekhethekileyo yokuqinisa isandla sakho nokwandisa ukuguquguquka.
- Ukungakwazi ukuhambahamba: Usenokucelwa ukuba unxibe isamente, i-splint, okanye i-brace ukuze isihlakala sakho singashukumi.
- Amayeza: Ugqirha angamfaka amayeza anjengee-steroids (corticosteroids) ukunciphisa ukudumba.
- Utyando: Kwezinye iimeko, utyando lunokufuneka ukuze kususwe iqhuma, kukhululwe umthambo ocinezelweyo, kulungiswe amathambo aphukileyo, okanye kulungiswe imisipha eyonakeleyo. Olu lutyando olulula oluvulekileyo okanye utyando lwe-arthroscopic olwenziwe ngokusikwa okuncinci okuliqela.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho uze ugqibe ukuba loluphi unyango olulungele wena.
Ungayithintela njani intlungu esihlahleni?
Bathi, “Ukuthintela kungcono kunonyango.” Ngoko ke ukuba uyazinyamekela ezi zinto zincinci, unganciphisa umngcipheko wentlungu esihlahleni.
Kwabo basebenzisa iikhompyutha:
- Yehlisa ikhibhodi yakho kancinci ukuze iingalo zakho zingagobi phezulu xa uchwetheza.
- Endaweni yokuchwetheza rhoqo, thatha ikhefu elifutshane ubuncinane kanye ngeyure uze uphumze izandla zakho.
- Sebenzisa indawo yokuphumla esihlahleni kwikhibhodi nakwimawusi.
- Ukuba kunokwenzeka, tshintsha isandla esisebenzisa imawusi.
Imiyalelo yokhuseleko ngokubanzi:
- Qiniseka ukuba unxibe ibhanti yakho yesihlalo xa ukhwela emotweni.
- Nxiba izixhobo zokuzikhusela ezifanelekileyo (umz. izikhuseli zesandla) xa udlala imidlalo okanye usenza umsebenzi onzima.
- Gcina ikhaya lakho nendawo yakho yokusebenza icocekile ngokususa izinto ezinokubangela ukuba utyibilike uze uwe.
- Ukuba unesiphene, sebenzisa isixhobo sokuncedisa ukuhamba (intonga/i-walker).
Ufanele uye nini kugqirha?
Uninzi lwexesha, iintlungu zesandla ziyaphela emva kweentsuku ezimbalwa. Nangona kunjalo, ukuba unezinye zezi mpawu zilandelayo, musa ukuchitha ixesha uye kugqirha.
- Ukuba awukwazi ukuhambisa isandla sakho, isihlathi, okanye iminwe.
- Ukuba uziva ungenamxhelo ngenxa yentlungu enganyamezelekiyo esihlahleni sakho okanye esandleni sakho.
- Ukuba isandla sakho, isandla, okanye iminwe yakho idumbile okanye itshintshile umbala.
- Ukuba intlungu ayipheli emva kweeveki ezimbini zokuqala unyango lwasekhaya okanye ukuba intlungu iyaqhubeka nokuba mandundu.
- Ukuba isihlathi sakho sidumbile kwaye sibonakala ngathi sikhubazekile emva kwengozi, yiya kwi -ETU yesibhedlele (iYunithi yoNyango oluNgxamisekileyo) ngokukhawuleza.
Umyalezo Wokuya Ekhaya
- Intlungu yesandla yinto eqhelekileyo. Oku akumangalisi kuba sisebenzisa izandla zethu imini yonke.
- Amaxesha amaninzi, ukuphumla ngokwaneleyo nokusebenzisa umkhenkce kunokunceda ekunciphiseni iintlungu.
- Musa ukuyityeshela intlungu, ingakumbi ukuba ayipheli kwiintsuku ezimbalwa okanye ukuba iba mandundu.
- Ukuba ufumana iintlungu ezinganyamezelekiyo, ukudumba, ukungakwazi ukuhambisa isandla sakho, okanye ukuba ndindisholo, funa ingcebiso kagqirha ngokukhawuleza.
- Ukuba isihlathi sakho sibuhlungu kangangokuba awukwazi ukwenza imisebenzi yakho yemihla ngemihla, thetha nogqirha wakho ngaloo nto. Uza kukunika isikhokelo osidingayo ukuze uphile ngokukhawuleza.
👩🏽⚕️ Imibuzo eyongezelelweyo (Ii-FAQ)
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