Uhlushwa ubuhlungu behlombe noma benqulu? Nazi izivivinyo ezinhle kakhulu ze-labrum edabukile!

Wake wazizwa ubuhlungu obukhulu ehlombe lakho lapho uphakamisa isandla sakho ngokuzumayo ukuze uphonse ibhola ngenkathi udlala ikhilikithi? Noma, ingabe uke wakhathazwa ubuhlungu obuvela ethanjeni lakho lesinqe ngaphandle kwesizathu esicacile? Ngezinye izikhathi imbangela yalolu hlobo lobuhlungu ingaba ukudabuka engxenyeni ye-cartilage ngaphakathi kwamalunga ethu. Kwisayensi yezokwelapha, lokhu sikubiza ngokuthi "iLabrum Tear", okusho ukudabuka kwe-labrum. Abantu abaningi bayesaba lapho bezwa leli gama, kodwa uma unolwazi olufanele ngalo futhi wenza izinto ezifanele, ungaphatha lesi simo kahle. Ake sixoxe ngalokhu namuhla.

Kalula nje, iyini le Labrum?

Cabanga ngamajoyinti ethu ehlombe kanye ne-hip njengejoyinti elifana nebhola nesokhethi. Ukuze kuvinjelwe amathambo akuleli joyinti ukuthi angagudlani futhi kugcinwe ijoyinti liqinile, kukhona indandatho eqinile ye-cartilage ezungeze leyo ndebe. Leyo ndandatho ibizwa ngokuthi i-labrum .

Kalula nje, kufana noboya berabha emnyango wemoto. Kugcina umnyango uqinile endaweni yawo, njengohlaka, kuyilapho i-labrum isiza ukugcina ibhola lejoyinti lethu lizinzile ngaphakathi kwendebe. Le labrum ingadabuka ngesikhathi sezemidlalo, engozini, noma ngenxa yezinguquko ezenzeka ngokuguga.

Kunezinhlobo ezimbili eziyinhloko zokudabuka kwe-labrum ehlombe.

• Ukukhala kwe-SLAP: Kulesi simo, ingxenye engenhla ye-labrum idabukile.
• Ukwenyuka kwe-Bankart: Kulesi simo, ingxenye engaphambili, engezansi ye-labrum idabukile.

I-labrum ingadabula i-hip joint ngendlela efanayo. Lesi simo singathatha noma yikuphi kusukela ezinyangeni ezimbalwa kuya onyakeni ukuze siphole. Ngakho-ke, udinga ukubekezela kakhulu lapho welapha lokhu.

Ukuzivocavoca Okungasiza Nge-Labrum Ephukile Yesinqe

Lo msebenzi kufanele wenziwe kancane kakhulu futhi ngokulawula . Uma uzwa ubuhlungu, yeka ngokushesha.

1. Ukuzivocavoca Kokuphakamisa Umlenze Owodwa

Lokhu kuzoqinisa imisipha yakho yesinqe futhi kuthuthukise ibhalansi yakho. Zama lokhu ngaphandle kokusebenzisa izinsimbi kuqala.

• Isinyathelo 1: Yima uqonde, izinyawo zakho ziqhelelene ububanzi bezinqe. Uma uthanda, bamba isisindo esincane kakhulu (i-dumbbell elula noma i-kettlebell) ngesandla esisodwa. Nyathelisa umlenze ngalolo hlangothi kancane emuva.
• Isinyathelo sesi-2: Manje goba phambili ezinqeni. Njengoba ingalo enesisindo yehla, phakamisa umlenze wangemuva uqonde emuva. Uma kungenzeka, phakamisa umlenze uze ulingane nephansi. Uma unenkinga yokugcina ibhalansi, gcina izinzwane zomlenze wangemuva phansi.
• Isinyathelo 3: Buyela kancane kancane endaweni yokuqala. Phinda lokhu izikhathi ezingu-12-20.
• Isinyathelo 4: Manje yenza okufanayo ngakolunye uhlangothi. Yenza lokhu amasethi angu-2-3, izinsuku eziningana ngesonto.

2. Ukuzivocavoca Kokuhamba Ngaphambili Naseceleni

Lokhu kuvula kahle i-hip joint futhi kwandisa ukukhuthazela kwemisipha.

• Isinyathelo 1: Beka ibhande lokumelana ngaphezu kwamaqakala akho. Manje goba amadolo akho kancane bese ucindezela izinqe zakho emuva esimweni sokugoba kancane.
• Isinyathelo sesi-2: Uhlezi endaweni efanayo, hamba phambili ngamafidi angu-15-20. Phumula imizuzwana engama-30.
• Isinyathelo 3: Buyela esimweni sokugoba bese uhamba ngezinyawo eziyi-15-20. Phumula imizuzwana engama-30.
• Isinyathelo 4: Manje hamba ngendlela efanayo uye kolunye uhlangothi. Yenza lokhu amasethi angu-2-3.

3. Ukuzivocavoca Kwezinambuzane Ezifile

Lokhu kuzokusiza uqinise umhlane wakho kanye nemisipha engaphakathi ngaphandle kokucindezela izinqe zakho.

• Isinyathelo 1: Lala ubheke phansi. Goba amadolo akho abe ngama-degree angu-90 bese uwaphakamisa. Phakamisa izingalo zombili ziqonde phezulu.
• Isinyathelo sesi-2: Qinisa imisipha yesisu sakho bese uqondisa kancane umlenze wakho wesokudla bese uwuhlisa, ngenkathi ubuyisela ingalo yakho yesobunxele iqonde phezu kwekhanda lakho.
• Isinyathelo 3: Buyela esimweni sokuqala bese wenza okufanayo ngomunye umlenze nengalo.
• Isinyathelo 4: Yenza amasethi amathathu okuphindaphinda okungu-12-20 ohlangothini ngalunye.

Ukuzivocavoca ukusiza nge-labrum ehlombe elidabukile

Udinga ukuqaphela kakhulu lapho wenza izivivinyo zamahlombe. Uma uzwa ngisho nobuhlungu obuncane, yeka ngokushesha .

1. Ukunwetshwa Komzimba Owengeziwe

Lokhu kuzokwelula imisipha eqinile ehlombe lakho.

• Isinyathelo 1: Lala ngohlangothi. Goba amadolo akho nezinqe. Gcina ihlombe lakho elingezansi kanye nengqiniba ku-engeli engama-degree angu-90.
• Isinyathelo sesi-2: Manje ngesinye isandla sakho, bamba ingqiniba yengalo engezansi bese uyidonsa kancane esifubeni sakho. Kufanele uzizwe welula ngemuva noma ohlangothini lwehlombe lakho. Bamba cishe imizuzwana engama-30.
• Isinyathelo 3: Yenza okufanayo ngakolunye uhlangothi. Yenza lokhu nsuku zonke, ekuseni nasebusuku.

2. Ukuzivocavoca Kokugoba Amahlombe

Lokhu kuqinisa imisipha yamahlombe ngenkathi kunciphisa ingcindezi ku-labrum edabukile.

• Isinyathelo 1: Lala ngohlangothi. Bamba i-dumbbell elula engalweni yakho engenhla. Gcina ingqiniba yakho iqondile futhi ingalo yakho ihambisana nephansi.
• Isinyathelo sesi-2: Manje phakamisa ingalo yakho kancane kancane ngaphezu kwekhanda lakho, bese uyibuyisela phansi ngokulawula.
• Isinyathelo 3: Yenza lokhu izikhathi ezingu-12-20.
• Isinyathelo 4: Phinda ngakolunye uhlangothi. Kungcono ukwenza amasethi angu-2-3.

3. Ukuzivocavoca Kokujikeleza Kwangaphandle Okuvundlile

Lokhu kuqinisa imisipha ye-rotator cuff, esiza ekunyakaziseni ihlombe.

• Isinyathelo 1: Sukuma uqonde bese ubamba ibhande lokumelana ngesandla esisodwa. Bopha olunye uhlangothi lwebhande endaweni eqinile endaweni ethile elingana okhalweni.
• Isinyathelo sesi-2: Qala ngokubeka isandla sakho eduze kwephakethe elingaphambili lesandla esiphambene. Gcina indololwane yakho igobile kuma-degree angu-90.
• Isinyathelo 3: Manje qinisa imisipha bese uphendula ingalo ngaphandle emzimbeni wonke. Misa imizuzwana engu-1-2, bese ubuyela kancane endaweni yokuqala.
• Isinyathelo 4: Yenza izikhathi ezingu-12-20.
• Isinyathelo 5: Phinda ngakolunye uhlangothi. Yenza amasethi amathathu.

Qaphela kakhulu lezi zinto uma uzivocavoca.

Ukudabuka kwe-labrum kuyisimo esivimbela ukunyakaza kwakho futhi sibangele ubuhlungu obukhulu, ngakho-ke kubalulekile ukulalela umzimba wakho lapho uzivocavoca.

• Lalela ubuhlungu: Uma uzwa ubuhlungu obukhulu, obubukhali ngenkathi wenza ukuzivocavoca, yeka ngokushesha.Isisho esithi "Akukho buhlungu, akukho nzuzo" asisebenzi kulokhu.
• Qala kancane: Ungazami ukwenza okuningi ngesikhathi esisodwa. Qala kancane bese wandisa kancane kancane inani lokuzivocavoca njengoba uzizwa ukhululekile.
• Iseluleko sezokwelapha: Uma ubuhlungu bakho bukhula, futhi ungakhululeki ngokusebenzisa ama-ice pack noma ukusebenzisa ama-painkiller (isib. ama-NSAID) anikezwe udokotela wakho, ungachithi isikhathi bese ubona udokotela wakho futhi . Uzokudlulisela ukuze uthole ukwelashwa okwengeziwe.