Ingabe izitho zakho zomzimba ziyabuhlungu ngaso sonke isikhathi? Ake sifunde ngokulimala okuphindaphindiwe kokucindezeleka (Ukulimala Kokucindezeleka Okuphindaphindiwe)!

Ingabe usebenza phambi kwekhompyutha usuku lonke? Noma ingabe unomsebenzi noma into oyithandayo edinga ukuthi wenze uhlobo olufanayo lokunyakaza ngokuphindaphindiwe? Khona-ke ngezinye izikhathi ungase uzizwe ubuhlungu obungavamile, ukuqina, noma ukuqina esandleni sakho, esihlakaleni, endololwaneni, ehlombe, noma edolweni, akunjalo? Ungase ungakunaki kakhulu. Ungase ucabange, "O, isandla nje esibuhlungu." Kodwa uma lokhu kuqhubeka, kungaba yinto okufanele sikhathazeke ngayo. Namuhla sizokhuluma ngomonakalo ongenziwa emizimbeni yethu ngokwenza uhlobo olufanayo lomsebenzi ngokuphindaphindiwe. Kwezokwelapha, lokhu sikubiza ngokuthi `(Ukulimala Kokucindezeleka Okuphindaphindayo)` noma i-RSI.

Kuyini ngempela lokhu "(Ukulimala Kokucindezeleka Okuphindaphindayo)"?

Kalula nje, "Ukulimala Kokucindezeleka Okuphindaphindayo" kuwukulimala kwemisipha yethu, imisipha, noma imizwa okubangelwa ukwenza uhlobo olufanayo lokunyakaza ngokuphindaphindiwe. Cabanga ukuthi wenza uhlobo olufanayo lokunyakaza endaweni efanayo izinsuku, amasonto, noma izinyanga. Bese kuba nokucindezeleka okuqhubekayo kanye nokucindezeleka kuleyo ngxenye yomzimba. Ngokuhamba kwesikhathi, lokhu kuqala ukulimaza lezo zindawo.

Lesi simo singathinta kakhulu impilo yakho:

• Ngeminwe nesithupha
• Okwezingalo
• Ngezindololwane
• Kwezandla
• Kuze kube semahlombe
• Kuze kube ngamadolo

Njengoba igama lisho, lezi zinkinga zibangelwa ukuphindaphinda ukunyakaza okufanayo noma umsebenzi kuze kube yilapho kulimaza umzimba wakho. Kungaba ukuthayipha kukhompyutha, ukudlala insimbi yomculo, ukwenza uhlobo olufanayo lomsebenzi efektri, noma ngisho nokuphindaphinda uhlobo olufanayo lokunyakaza ngenkathi udlala umdlalo. Ingxenye engcono kakhulu ukuthi singakwazi ukwelapha futhi siphilise eziningi zalezi zinkinga ekhaya.

Ubani onamathuba amaningi okuthola lesi simo?

Eqinisweni, noma ubani angaba nalesi simo esibizwa ngokuthi "Ukulimala Kokucindezeleka Okuphindaphindayo". Kodwa-ke, abanye abantu banamathuba amaningi okuba naso. Nazi izibonelo ezimbalwa:

• Abantu abasebenza ngokomzimba: Abantu abaqhubeka nokwenza uhlobo olufanayo lomsebenzi ongokwenyama, njengasembonini yokwakha, ezolimo, kanye nezimboni zezingubo, basengozini enkulu.
• Abasubathi: Lesi simo singase senzeke uma umdlali wekhilikithi eqhubeka nokubhowula noma umdlali we-badminton eqhubeka nokushaya amashothi afanayo.
• Abaculi: Abantu abadlala izinsimbi zomculo ezifana negitare kanye ne-violin bangaba nalolu hlobo lokulimala eminweni nasezihlakaleni zabo.
• Abantu abahlala edeskini noma abasebenzisa ikhompyutha njalo: Lokhu kuvamile kubantu abaningi abasebenza emahhovisi futhi bathayiphe usuku lonke.
• Izingane eziya esikoleni noma eyunivesithi: Lesi simo singase senzeke ngenxa yokubhala njalo.

Lokhu "(Ukulimala Kokucindezeleka Okuphindaphindayo)" kuvame kakhulu kunalokho ongase ukucabange. Kungaholela ezimweni ezahlukahlukene. Isibonelo:

• I-Tendinitis (ukuvuvukala kwemisipha - ukuvuvukala kwemisipha kanye nobuhlungu)
• `(Carpal Tunnel Syndrome)` (ukuba ndikindiki nobuhlungu esandleni ngenxa yokucindezelwa kwenzwa edlula esihlakaleni)
• I-Tennis Elbow (Ubuhlungu ngaphandle kwendololwane)
• `(Umunwe Wokubangela)` kanye `(Umunwe Wokubangela)` (Umunwe noma isithupha siyanamathela uma sigoqwa bese sivuleka ngomsindo wokuchofoza)
• `(Isifo sika-Osgood-Schlatter)` (Ubuhlungu nokuvuvukala ngaphansi kwedolo kubadlali abasebasha)
• Ukucindezeleka Komhlane Nokuqhekeka
• Ubuhlungu emathanjeni e-shin (ubuhlungu ethanjeni le-shin)

Lokhu kungaba namuphi umphumela emizimbeni yethu?

Indlela eyinhloko "yokulimala Okuphindaphindwayo Kokucindezeleka" ekuthinta ngayo ubuhlungu, ukungakhululeki, nezinye izimpawu . Lokhu kulimala kukhula kancane kancane ngokuhamba kwesikhathi. Ngakho-ke, lo monakalo oqhubekayo ungaholela kwezinye izimo. Lokhu kufaka phakathi:

• Ukuqhekeka kokucindezeleka (imifantu emincane emathanjeni ebangelwa ukucindezeleka okuqhubekayo)
• Ama-Ganglion Cysts (ama-cyst amancane agcwele uketshezi akheka eduze kwamalunga noma imisipha)
• Izimpawu Zokucindezeleka Kwemizwa
• Ama-Herniated Discs (Ahlukanisa phakathi kwamathambo omgogodla bese ecindezela imizwa)
• I-Bursitis (ukuvuvukala kwezikhwama ezincane ezigcwele uketshezi (i-bursae) eduze kwamalunga okwenza kube lula ukunyakaza)
• `(Dupuytren's Contracture)` (iminwe egoba ngaphakathi ngenxa yokuqina kwezicubu ngaphansi kwesikhumba sesandla)

Yiziphi izimpawu "zokulimala kokucindezeleka okuphindaphindiwe"?

Uma unalesi simo, ungase ube nesinye noma ngaphezulu salezi zimpawu:

• Ubuhlungu: Kungaba bukhali, kubuhlungu, noma kushise.
• Ukuvuvukala: Indawo ethintekile ingase ivuvuke.
• Ukuba ndikindiki: Kungase kuzwakale sengathi izintuthwane ziyagijima.
• Ukungazwakali: Kungase kube nokungazwakali noma ukulahlekelwa umuzwa endaweni ethintekile.
• Ukuqina: Ilunga noma umsipha kungase kuzwakale sengathi ubambekile.
• Ubuthakathaka: Ungase uzizwe ungenamandla kakhulu endaweni ethintekile, futhi kungaba nzima ukuphakamisa into esindayo.
• Ukuzwela emakhazeni noma ekushiseni: Ungase uzizwe ubanda noma ushisa kakhulu kunokujwayelekile.

Kungani sibhekene nalesi simo? Yiziphi izizathu?

Impendulo elula ukuthi wenza ukunyakaza okufanayo noma umsebenzi ngokuphindaphindiwe . Lesi simo senzeka lapho umzimba wakho ubhekene nohlobo olufanayo lokucindezeleka nomthwalo isikhathi eside. Ezinye zezimbangela ezivamile zifaka:

• Ukuzivocavoca ngamandla ngaphandle kokufudumeza (ngaphandle kokufudumeza) kanye nokuphola (ngaphandle kokuphola). Lokhu kuyinto okufanele uyiqaphele lapho uzivocavoca ejimini noma ugijima.
• Ukuphindaphinda kokunyakaza okufanayo kwezemidlalo noma kweminye imisebenzi. Isibonelo, i-bowling ye-cricketer, umdlali we-badminton eshaya i-`(stroke)` eyodwa.
• Ukulondoloza ukuma okungekuhle ngenkathi sihleli noma simile. Sivame ukuba nesimo esibi lapho siphambi kwekhompyutha noma sibheke ifoni yethu.
• Ukusebenza ngemishini edlidlizayo. Izinto ezifana nemishini yokubhoboza esetshenziswa ekwakhiweni kwemigwaqo kanye namathuluzi athile asetshenziswa ngabasebenza ngokhuni.
• Ukusebenza endaweni ebandayo.

Udokotela ukuxilonga kanjani lokhu? Yiziphi izivivinyo abazenzayo?

Uma uya kudokotela onalezi zimpawu, uzoqala ngokukubuza ngezimpawu zakho kanye nemisebenzi yakho yansuku zonke . Okusho ukuthi, ubuhlungu bube khona isikhathi esingakanani, yiziphi izikhathi zosuku eziba zimbi kakhulu, kanye nemisebenzi oyenzayo eyenza bube zimbi kakhulu. Ngemuva kwalokho, bazokwenza ukuhlolwa ngokomzimba .

Ngezinye izikhathi, ukuze athole imbangela eqondile yezimpawu zakho futhi abone ukuthi kukhona yini umonakalo emzimbeni wakho, udokotela wakho kungadingeka enze ezinye izivivinyo. Lezi zivivinyo zifaka:

• Ama-X-ray: Hlola ukuthi awekho yini amanxeba noma imifantu emathanjeni.
• I-Magnetic Resonance Imaging (MRI): Lokhu kuwusizo kakhulu ekubhekeni umonakalo ezicutshini ezithambile njengemisipha, imisipha, kanye nemizwa.
• `(I-CT Scan - I-Computed Tomography Scan)`: Ingabona amathambo nezinye izicubu ezithambile ngokuningiliziwe kune-X-ray.
• `(I-Ultrasound Scan)`: Lokhu kusetshenziselwa ukubuka izinto ezifana nemisipha nemisipha njengoba zihamba, nokubona ukuthi kukhona yini ukuvuvukala.

Khumbula, akuzona zonke lezi zivivinyo ezenzelwa wonke umuntu. Udokotela wakho uzonquma ukuthi yiziphi izivivinyo ezidingekayo ngokusekelwe esimweni sakho.

Yiziphi izindlela zokwelapha lokhu? Ingabe kungelapheka ekhaya?

Ukwelashwa "kokulimala kokucindezeleka okuphindaphindiwe" kuncike ekutheni yini ebangele lokhu, nokuthi izimpawu zakho zimbi kangakanani. Ukwelashwa okungcono kakhulu ukushintsha noma ukunciphisa umsebenzi obangele ukulimala. Lokhu kungasiza ekuvimbeleni umonakalo owengeziwe. Esikhathini esiningi, umonakalo emzimbeni awuhlali unomphela futhi uyaphola ngokuhamba kwesikhathi.

Ezimweni eziningi, ungelapha izimpawu zakho ekhaya. Lokhu sikubiza ngokuthi indlela ye-RICE . Okusho ukuthi:

• R - Ukuphumula: Gwema umsebenzi obangele ukulimala kwakho. Ungabeki isisindo esiningi engxenyeni yomzimba elimele kuze kube yilapho iphola. Kalula nje, udinga ukuyeka ukwenza umsebenzi obuhlungu isikhashana.
• I - Iqhwa: Faka iphakethe leqhwa endaweni elimele cishe imizuzu eyi-15 ngesikhathi, izikhathi eziningana ngosuku. Lokhu kuzonciphisa ukuvuvukala nobuhlungu.
• C - Ukucindezela: Ukusonga indawo elimele ngebhandeji elinwebekayo kungasiza ekunciphiseni ukuvuvukala. Kodwa-ke, ungayisongi ngokuqinile kangangokuthi awukwazi ukuphefumula.
• E - Ukuphakama: Noma nini lapho kungenzeka, gcina ingxenye yomzimba elimele ingaphezulu kwezinga lenhliziyo yakho. Lokhu kusiza futhi ekunciphiseni ukuvuvukala.

Ama-NSAID atholakala ngaphandle kwemithi kadokotela, njenge-aspirin noma i-ibuprofen, angasiza ekunciphiseni ubuhlungu nokuvuvukala. Kodwa-ke, kungcono ukukhuluma nodokotela ngaphambi kokuthatha le mithi izinsuku ezingaphezu kweziyi-10.

Ngezinye izikhathi, udokotela wakho angase akuthumele kudokotela wezokwelapha ngokomzimba ukuze akusize uthuthukise ukuma kwakho, amandla, kanye nokuguquguquka. Noma, uma ukulimala kwakho kuhlobene nomsebenzi, udokotela wezokwelapha emsebenzini angakusiza ukuthi ubuyele emsebenzini.

Akuvamile kakhulu, uma kukhona umonakalo omkhulu emzimbeni wakho, ungadinga ukuhlinzwa ukuze ulungiswe. Kodwa lokhu akwenzeki kaningi.

Kuzothatha isikhathi engingakanani ukuphola?

Njengoba welapha izimpawu zakho futhi uphumula emsebenzini obangele ukulimala, uzoqala kancane kancane ukuzizwa ungcono. Ukuthi kuthatha isikhathi esingakanani kuncike ohlotsheni lokulimala onalo kanye nomsebenzi okubangele. Buza udokotela wakho ukuthi kuzothatha isikhathi esingakanani .

Singakuvimbela kanjani ukulimala okunje ukuthi kungenzeki futhi?

Indlela engcono kakhulu yokuvimbela "Ukulimala Kokucindezeleka Okuphindaphindayo" ukuthi kungenzeki futhi ukugwema ukufaka uhlobo olufanayo lokucindezeleka emzimbeni wakho ngokuphindaphindiwe.

Uma udlala imidlalo noma wenza eminye imisebenzi yomzimba, cabanga ngalezi zinto:

• Gqoka imishini yokuzivikela efanele.
• Uma uzwa ubuhlungu ngesikhathi noma ngemva komsebenzi womzimba, "Ungadlali ngakho".
• Nika umzimba wakho isikhathi "sokuphumula" kanye "nokululama" ngemva kokusebenza kanzima.
• Fudumala futhi welule kahle ngaphambi kokudlala imidlalo noma ukuzivocavoca.
• Ngemva kokuzilolonga ngokomzimba , pholisa bese wenza izivivinyo zokuzelula futhi.

Ukuthuthukisa ukuma kwakho kungasiza futhi ekuvimbeleni ukucindezeleka okungadingekile emzimbeni wakho. Uma usebenza ehhovisi, qaphela indlela efanele yokubamba isihlalo sakho, ideski, kanye nekhompyutha. Esikhundleni sokuhlala usesimweni esifanayo, hamba kancane bese ushintsha isimo sakho.

Kwamanye amazwe, abaqashi baphoqelekile ngokomthetho neziqondiso ukuthi banikeze abasebenzi izinsiza ezidingekayo zokuvimbela ukukhubazeka okunjalo.

Yini engingayilindela ngalesi simo?

Ungalindela ukululama ngokugcwele "ekulimaleni kokucindezeleka okuphindaphindiwe". Lokhu kuvame ukuba okwesikhashana futhi akunamiphumela yesikhathi eside empilweni yakho noma ekhonweni lakho lokwenza izinto ozijabulelayo.

Ingabe ngeke ngikwazi ukuya emsebenzini noma esikoleni ngenxa yalokhu?

Uma ukulimala kwakho okuphindaphindiwe kokucindezeleka kubangelwe umsebenzi owenzayo emsebenzini noma esikoleni, ungase ungakwazi ukuya emsebenzini noma ekilasini izinsuku ezimbalwa . Khuluma nodokotela wakho ngaphambi kokuba uqhubeke nomsebenzi obangele ukulimala, ikakhulukazi uma kuyimbangela yokulimala kwakho kwasekuqaleni.

Uma ukulimala kwakho kubangelwe umsebenzi, khuluma nodokotela wakho nganoma yiziphi izinzuzo noma izindawo zokuhlala ongase ukwazi ukuzithola ngenkathi ululama.

Kufanele ngimbone nini udokotela? Yini okufanele ngiyenze uma kunesimo esiphuthumayo?

Uma izimpawu zakho zikwenza kube nzima ngawe ukwenza imisebenzi yakho yansuku zonke (kufaka phakathi umsebenzi), bona udokotela. Angakusiza uqonde ukuthi yini engalungile ngawe, yini ebangela lokho, nokuthi ungashintsha kanjani imikhuba yakho yansuku zonke ukuze usize umzimba wakho ululame.

Ukuvimba umonakalo obangelwa `(Ukucindezeleka Okuphindaphindayo)` ngokushesha okukhulu kuzosheshisa inqubo yakho yokuphulukisa.

Kufanele uye nini e-Emergency Treatment Unit (ETU) ?

Uma uhlangabezana nanoma yiziphi zalezi zimpawu , hamba uye egumbini lezimo eziphuthumayo esibhedlela ngokushesha:

• Ubuhlungu obukhulu kakhulu.
• Uma ukuvuvukala kuba kubi kakhulu.
• Uma kukhona ukushintsha kombala wesikhumba.
• Uma ungakwazi ukuhambisa ingxenye yomzimba wakho, ungayihambisa ngokujwayelekile.

Yimiphi imibuzo ebalulekile okufanele uyibuze udokotela?

Uma uya kudokotela, kuwumqondo omuhle ukubuza imibuzo efana nale:

• Uhlobo luni lokukhubazeka enginalo ngempela?
• Hlobo luni lokwelashwa engiludingayo?
• Ingabe ngeke ngikwazi ukuya emsebenzini?
• Yiziphi izindawo zokuhlala noma izinguquko engizidingayo ukuze ngenze umsebenzi wami ngokuphephile?

Umlayezo Wokuya Nawe Ekhaya

Ukulimala Kokucindezeleka Okuphindaphindayo (i-RSI) kuthatha isikhathi ukulimaza umzimba, kodwa kungabangela ubuhlungu obukhulu. Ngakho-ke lalela umzimba wakho. Uma into engavamile ukulimaza ibuhlungu, ungayinaki. Izimpawu ezifana nobuhlungu obuncane noma ukuqina zivame ukuba izimpawu zokuqala zokulimala okuncane okungaba yi-RSI engathi sína kamuva. Uma ubhekana nalokhu ngokushesha, kulapho ungalulama khona ngokushesha.

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