Ingabe ungumuntu osebenza kukhompyutha ehhovisi? Noma usebenzisa umshini wokuthunga usuku lonke? Mhlawumbe ungumuntu oqhuba umdlalo ofana nekhilikithi noma ithenisi. Uma uqhubeka nokwenza uhlobo olufanayo lomsebenzi, ingabe uzizwa ubuhlungu, ukungazweli, noma ukuqina ezandleni zakho, eminweni, ezihlakaleni, ezindololwaneni nasemahlombe? Ngezinye izikhathi lobu buhlungu buyaphela ngemva kwesikhathi, ngakho asibunaki kakhulu. Kodwa uma singabunaki, bungaba yinkinga enkulu kamuva. Yilokho esikhuluma ngakho namuhla , Ukulimala Kokucindezeleka Okuphindaphindayo noma (RSI) .
Kalula nje, kuyini ukulimala kokucindezeleka okuphindaphindayo (RSI)?
Yilokhu okushiwo yigama. 'Ukuphindaphinda' kusho ukuphindaphinda. 'Ukucindezeleka' kusho ukucindezeleka, ingcindezi, noma umonakalo. 'Ukulimala' kusho umonakalo. Ngakho-ke, kalula nje, uma senza ukunyakaza okufanayo ngokuphindaphindiwe isikhathi eside, lokhu kuwumonakalo owenzeka kancane kancane emisipheni, emisipha, noma emithanjeni ehlotshaniswa naleyo ngxenye yomzimba wethu.
Cabanga nje, ubambe igundane kukhompyutha yakho usuku lonke. Izingalo zakho neminwe yakho kusesimweni esifanayo, ngaphansi kwengcindezi efanayo. Lokhu akusikho nje usuku noma ezimbili, kodwa izinyanga, ngisho neminyaka, futhi lezo zingxenye ziqala ukonakala.
Ngokuvamile, lesi simo sithinta impilo yakho:
- Kuze kube yiminwe nesithupha
- Esihlakaleni
- Kuze kube sendololwaneni
- Kwezandla
- Kuze kube semahlombe
- Ngezinye izikhathi amadolo nawo angathinteka.
Ubani okungenzeka kakhulu ukuthi athole lesi simo?
Lesi simo singenzeka kunoma ubani, kodwa kwabanye abantu, ingozi iphakeme kancane.
- Abantu abasebenzisa amakhompyutha emahhovisi: Lokhu kuvame ukubonakala kubantu abathayipha futhi basebenzisa igundane usuku lonke.
- Abantu abasebenza emisebenzini enzima ngokomzimba: Isibonelo, labo abasebenza emafektri ezingubo, ababazi, kanye nabakhi bezakhiwo.
- Abasubathi: Labo abahlanganyela emidlalweni ehilela ukunyakaza okuphindaphindiwe, njenge-tennis, i-badminton, kanye nekhilikithi.
- Abaculi: Kulabo abadlala izinsimbi zomculo ezifana ne-violin, isiginci, kanye nepiyano.
Yiziphi ezinye izimo zezokwelapha ezingabangelwa yi-RSI?
I-RSI ayisona isifo esisodwa. Yigama elijwayelekile leqembu lokulimala okubangelwa imisebenzi efanayo. Lokhu kungaholela ezimweni ezahlukahlukene. Bheka ithebula elingezansi.
| Isimo | Incazelo elula |
|---|---|
| I-Tendinitis | Ukuvuvukala nobuhlungu emisipheni exhumanisa amathambo nemisipha. |
| I-Carpal Tunnel Syndrome | Ukuba ndikindiki nobuhlungu esandleni naseminweni ngenxa yokucindezelwa kwenzwa enkulu edlula esihlakaleni. |
| I-Tennis Elbow | Ubuhlungu obubangelwa ukulimala kwemisipha engaphandle kwendololwane. |
| Umunwe Wokubangela | Ubuhlungu obuhambisana nomsindo wokuchofoza lapho umunwe ugobile. |
| I-Bursitis | Ukuvuvukala kwezikhwama ezigcwele uketshezi (i-bursa) eduze kwamalunga, isib. ehlombe, endololwaneni. |
Wazi kanjani ukuthi une-RSI? Izimpawu
Bheka ukuthi unesinye noma ngaphezulu salezi zimpawu. Lezi zivame ukuqala kancane kancane.
- Ubuhlungu: Kungazwakala njengobuhlungu obuvuthayo, obubuhlungu, noma obubukhali.
- Ukuqina: Umuzwa wobunzima bokugoba noma ukwelula ilunga noma umsipha, njengokungathi unamathele.
- Ukungazwani: Umuzwa wokungazwani ezithweni.
- Ukuvuvukala: Indawo yobuhlungu ingase ibonakale ivuvukele kancane.
- Ubuthakathaka: Ukuzizwa sengathi awukwazi ukubamba into ngokuqinile ngesandla sakho, noma unenkinga yokuphakamisa into esindayo.
- Ukuzwela emakhazeni noma ekushiseni: Ukuzizwa ubanda noma ushisa endaweni yobuhlungu kunabanye.
Into ebalulekile ukuthi lezi zimpawu ziyanda njengoba wenza umsebenzi ophindaphindayo, futhi zinciphe uma uthatha ikhefu kulowo msebenzi.
Ungayiphatha kanjani le nto? Izinto ongazenza ekhaya
Izindaba ezinhle ukuthi izifo eziningi ze-RSI zingelashwa ngemithi elula yasekhaya. Into ebaluleke kakhulu ukuyeka noma ukunciphisa umsebenzi obangele umonakalo.
Kukhona indlela ethandwa kakhulu odokotela abasitshela ukuthi ibizwa ngokuthi i-RICE . Kusho ukuthi:
| Indlela | Okufanele ngikwenze |
|---|---|
| R - Ukuphumula | Lena yinto ebaluleke kakhulu. Yeka ukwenza umsebenzi okubangele ubuhlungu isikhashana. Phumula kahle ingalo noma umlenze. |
| I - Iqhwa (Iqhwa) | Faka iphakethe leqhwa endaweni enobuhlungu nokuvuvukala izikhathi eziningana ngosuku, cishe imizuzu eyi-15 ngesikhathi. |
| C - Ukucindezela | Ukuze unciphise ukuvuvukala, songa indawo ebuhlungu kahle ngebhandeji elinwebekayo. |
| E - Ukuphakama | Noma nini lapho kungenzeka, gcina ingalo noma umlenze obuhlungu ungaphezu kwesilinganiso senhliziyo yakho. Ungabeka nomcamelo phezulu. |
Ungasebenzisa ama-painkillers athengiswa ngaphandle kwemithi kadokotela (ama-NSAID) njenge-ibuprofen ukunciphisa ubuhlungu nokuvuvukala. Kodwa-ke, ungawasebenzisi lawa ma-painkillers izinsuku ezingaphezu kweziyi-10 ngaphandle kokubonisana nodokotela wakho.
Ngezinye izikhathi udokotela wakho uzokudlulisela kudokotela wezokwelapha ngokomzimba, ozokufundisa ukuzivocavoca ukuze uthuthukise ukuma kwakho futhi uqinise imisipha yakho.
Singakuvimbela kanjani ukuthi lolu hlobo lwesimo luphinde lwenzeke?
Ukuvimbela kungcono kunokwelapha. Ngakho-ke nazi ezinye izinto ongayenza:
- Gcina ukuma okuhle: Hlala uqonde lapho usebenza kukhompyutha. Yenza isihlalo sakho, ideski, nekhibhodi kube ntofontofo kuwe.
- Phumula kaningi: Ungenzi into efanayo ngokuphindaphindiwe. Vuka uhambe kancane njalo ngemva kwesigamu sehora, welula izingalo nemilenze.
- Ukuzivocavoca: Fudumeza kahle ngaphambi kokudlala imidlalo. Ungakhohlwa ukupholisa ithoni ngemva kwalokho.
- Lalela umzimba wakho: Uma uzwa ubuhlungu, ungabunaki. Ungaqhubeki nje usebenza, ucabanga ukuthi, "Lokhu kuzophela ngesikhashana." Umzimba wakho ungase ukunike isignali.
Kufanele ngimbone nini udokotela?
Uma ubuhlungu bungapheli ngemva kwezinsuku ezimbalwa zokwelashwa ekhaya, noma uma ubuhlungu kanye nokungazweli kukhulu kangangokuthi awukwazi ukwenza imisebenzi yakho yansuku zonke, qiniseka ukuthi ubona udokotela wakho. Uzokuhlola, athole imbangela eqondile, futhi akunikeze ukwelashwa okufanele kakhulu.
Ubuhlungu nezimpawu ezincane kuyizimpawu zokuqala zomzimba zokuthi kungenzeka ukuthi kuza inkinga enkulu, ngakho ungalokothi uzishaye indiva.
Nini ukuya e-Emergency Treatment Unit (ETU)
I-RSI ngokuvamile ayiyona into ephuthumayo. Kodwa-ke, uma unezinye zezimpawu ezingezansi, hamba uye emnyangweni wezimo eziphuthumayo esibhedlela esiseduze (i-ETU) ngokushesha.
- Uma unezinhlungu ezinzima, ezingabekezeleleki.
- Uma ukuvuvukala kuba kubi kakhulu.
- Uma umbala wezandla noma wezinyawo usushintshile (oluhlaza okwesibhakabhaka, okhanyayo).
- Uma ungakwazi ukuhambisa ingalo, umlenze, noma umunwe, ungawuhambisa ngokujwayelekile.
Umlayezo Wokuya Nawe Ekhaya
- Ukulimala Kokucindezeleka Okuphindaphindayo (i-RSI) kuwukulimala kwemisipha, imisipha, kanye nemizwa okubangelwa ukuphindaphinda ukunyakaza okufanayo isikhathi eside.
- Ubuhlungu, ukungazweli, ukuvuvukala, kanye nobuthakathaka yizimpawu eziyinhloko.
- Ukwelashwa okungcono kakhulu ukuphumula emsebenzini obangele ukulimala. Indlela ye-RICE (ukuphumula, iqhwa, ukucindezela, ukuphakama) iyasiza kakhulu.
- Lesi simo singavinjelwa ngokuphumula njalo, ukugcina ukuma okufanele, nokulalela izimpawu zomzimba zobuhlungu.
- Uma ukwelashwa ekhaya kungasizi noma ubuhlungu bukhulu, qiniseka ukuthi ubona udokotela.
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