Wake wacabanga ukuthi sisebenzisa amahlombe ethu kangaki ngosuku? Lapho sivuka ekuseni selule izingalo zethu, lapho sifinyelela inkomishi yekhofi, lapho siphakamisela isandla kumngane, lapho sibambelela ebhasini, lapho siphethe umntwana omncane... Leli lunga elimangalisayo ehlombe lethu liyasisiza ngazo zonke lezi zinto. Kodwa kuze kube yilapho leli lunga libuhlungu, noma kwenzeka okuthile kulo, asicabangi kakhulu ngenani lalo, akunjalo? Ngakho-ke namuhla sizokhuluma ngaleli lunga elibaluleke kakhulu nelimangalisayo emzimbeni wethu, ilunga lehlombe.
Kalula nje, iyini le ngxube yehlombe?
Ilunga lakho lehlombe, noma lokho odokotela abakubiza ngokuthi ilunga le-glenohumeral , yilapho ithambo lakho lengalo engenhla (i-humerus), ithambo lehlombe, kanye nethambo le-collarbone (i-clavicle) kuhlangana khona. Ilunga yilapho amathambo ethu amabili noma ngaphezulu ehlangana khona.
Ihlombe lethu likhethekile kakhulu. Liyi -ball-ne-socket joint. Cabanga ngalo njengebhola elincane elingena kusokhethi efana nendebe. Yilokho eliyikho. Isiphelo esifana nebhola sethambo lakho elingaphezulu lengalo sifana nesokhethi eligobile ehlombe lakho. Lo mklamo we-ball-ne-socket yiwona ovumela ihlombe lakho ukuthi lijikeleze futhi lihambe cishe kunoma iyiphi indlela. Eqinisweni, i-shoulder joint inobubanzi obukhulu bokunyakaza kunanoma yiliphi elinye ijoyini emzimbeni wethu. Yilokho elivumela ukuthi lijikeleze yonke indawo, hhayi nje ohlangothini olulodwa njengedolo.
Yiziphi izinzuzo esizitholayo ngokuhlanganiswa kwehlombe?
Cabanga ukuthi imisebenzi yethu yansuku zonke ibingaphazamiseka kangakanani ngaphandle kwaleli lunga. Leli lunga elimangalisayo yilona elisivumela ukwenza lezi zinto:
- Ukufinyelela: Ngezinto ezifana nokuxhawula isandla somuntu noma ukukha ingilazi yamanzi etafuleni.
- Hambisa isandla sakho ngemuva komhlane wakho: Ngezinto ezifana nokugqoka ijazi, i-sari, noma uma uklwebha umhlane wakho.
- Phakamisa futhi wehlise isandla sakho: Ngezinto ezifana nokuphakamisela umngane ukude, ukwelula isandla sakho ukuze uthole okuthile eshalofini elingaphezulu, noma ukwelula izingalo zakho ukuze uvule izingalo zakho.
- Jikelezisa isandla sakho: Ngezinto ezifana nokuvula impompi, ukuvula ingidi yomnyango, noma ukuphonsa ibhola lekhilikithi.
Konke lokhu kunyakaza kwenzeka ngenxa yehlombe. Kubaluleke kangakanani empilweni yethu?
Ihlombe alisebenzi lodwa! Linabangane abasizayo.
Ihlombe alikwazi ukwenza zonke lezi zinto lodwa. Kunezinye izingxenye eziningi ezizungeze ihlombe lethu ezisiza futhi zilivikele. Ake sibone ukuthi ziyini. Ukuze lokhu kube lula ukukuqonda, ngidale ithebula elinjengaleli.
| Ingxenye | Umsebenzi wayo, uma ubeka kalula |
|---|---|
| Ilunga le-Acromioclavicular (AC) | Leli elinye ilunga elincane. Yilapho ihlombe lakho kanye nethambo lentamo kuhlangana khona. Alinyakazi ngokukhululeka njengelunga elikhulu lehlombe. Kodwa liyanyakaza lapho imisipha ehlombe lakho inyakaza. |
| Uqwanga | Kufana nomatrasi. Kuyizicubu eziqinile, kodwa eziguquguqukayo. Kufaka ingaphakathi laleyo 'sokhethi'. Kutholakala futhi emaphethelweni amathambo axhumene namajoyinti. Kusiza amathambo ukuthi ahambe kahle, ngaphandle kokukhuhlana. |
| I-Rotator cuff | Lesi yisivikelo sehlombe. Luhlelo lwemisipha nemisipha ebamba ihlombe ndawonye futhi iligcine lizinzile. Yilolu qoqo lwemisipha olukusiza ukuthi ujikeleze futhi uphendule ingalo yakho. |
| IBursa (iBursae) | Lezi zifana nezikhwama ezincane ezigcwele uketshezi. Zikhona ukuze zinciphise ukungqubuzana phakathi kwezingxenye ezinyakazayo zehlombe futhi zisebenze njengomcamelo, njenge-'shock absorber' emotweni. |
| Ulwelwesi lwe-synovial | Lolu lwelwesi lukhiqiza uketshezi olukhethekile (uketshezi lwe-synovial). Lolu ketshezi lukhona nxazonke kwelungu. Njengamafutha emshinini, lolu ketshezi lusiza ilunga ukuba linyakaze kalula ngaphandle kokubhajwa. |
Yikuphi ukulimala kwamahlombe okuvame kakhulu?
Ngenxa yokuthi ihlombe linomsebenzi omningi okufanele wenziwe, lisengozini enkulu yokulimala. Noma yimuphi umonakalo emathanjeni, emisipheni, kanye nasemisipha ezungeze ihlombe ungabangela ubuhlungu ehlombe. Ake sibheke ezinye zezimo ezivame kakhulu.
| Igama Lesimo | Kalula nje, kwenzekani ngalokhu? |
|---|---|
| Ihlombe eliphukile | Abantu abaningi bake bezwa ngalokhu. Kubizwa ngokuthi ukuphela kwethambo "okufana nebhola" okuphuma "esokhethini." Lokhu kungenzeka ngesikhathi semidlalo noma uma uwe. |
| I-Osteoarthritis | Lokhu kubizwa nangokuthi 'i-arthritis yokuguguleka nokuklebhuka.' Uma usebenzisa ilunga isikhathi eside, ingxenye efana nomcamelo ebizwa ngokuthi i-cartilage iyaguguleka. Ngemuva kwalokho amathambo aqala ukukhuhlana. Lokhu kungabangela ubuhlungu obukhulu. |
| I-bursitis yehlombe | Sikhulume ngalawo masaka amancane agcwele uketshezi (bursae). Uma lawa evuvukala, okungukuthi, evuvukala, ngesizathu esithile, lesi simo siyavela. Izimpawu ezifana nobuhlungu behlombe, ukuvuvukala, kanye nokubomvu zingavela. |
| Ukuphuka kwehlombe | Noma yiliphi ithambo elixhumene nelungu lingaphuka. Lingaphula ngisho nethambo lengalo, ithambo lehlombe, noma ithambo lentamo. Uma lokhu kwenzeka, ungazizwa ubuhlungu obukhulu kanye nobuthakathaka kangangokuthi awukwazi ukuhambisa ihlombe lakho. |
| Ukukhubeka kwehlombe | Lokhu kwenzeka uma imisipha esekela ihlombe idonswa. Izimpawu zifaka phakathi ubuhlungu, ukuvuvukala, kanye nokudumba. |
| Ukudabuka kwe-Rotator cuff | Uma wenza uhlobo olufanayo lokunyakaza ngokuphindaphindiwe (isibonelo, umdwebi, umdlali we-volleyball), ihlombe lingacindezeleka futhi imisipha e-rotator cuff ingavuvukala noma idabuke. Lokhu kungabangela ubuhlungu kanye nobuthakathaka ehlombe nasengalweni. |
Ungayibona kanjani inkinga yehlombe? Qaphela lezi zimpawu
Nakuba kunezimo eziningi ezingathinta ihlombe, kunezimpawu ezivamile ezingabonakala cishe kuzo zonke. Uma ubhekene nento efana nale, kufanele ukhathazeke ngayo.
- Ubuhlungu behlombe: Lobuhlungu bungasukela kobuncane kuya kobukhulu. Ngezinye izikhathi ubuhlungu bungavela ngokuzumayo. Ngezinye izikhathi, ubuhlungu bungakhula kancane kancane.
- Ukuvuvukala: Uma indawo yamahlombe ibonakala ivuvukile.
- Ukuqina noma ubuthakathaka: Ubunzima bokuhambisa ihlombe noma ingalo. Kuzwakala sengathi kubambekile. Awukwazi ukuphakamisa ingalo yakho noma ukuyibeka ngemuva komhlane wakho.
- Ukuphuka noma ukushintsha kombala wesikhumba: Indawo lapho kwenzeke khona ukulimala iba luhlaza okwesibhakabhaka noma onsomi.
Okubaluleke kakhulu: Uma unalezi zimpawu, ikakhulukazi uma ubuhlungu bungapheli ezinsukwini ezimbalwa, ungazami ukuzelapha bese ubona udokotela. Uzokwazi ukuthola imbangela eqondile bese ekunikeza ukwelashwa okufanele.
Singaligcina kanjani ihlombe lethu liphilile futhi liqinile?
Ihlombe lethu libhekene nokucindezeleka okukhulu nsuku zonke. Ngakho-ke kudingeka sisebenze kanzima ukuze siligcine liqinile. Nazi ezinye izinto ezilula esingazenza:
1. Yidla ukudla okunempilo
Kukhona isisho esithi "siyilokho esikudlayo." Lokhu kusebenza nasemalungeni. Kubaluleke kakhulu ukudla ukudla okunciphisa ukuvuvukala emzimbeni. Lokhu kuvuvukala kuyimbangela eyinhloko yezifo eziningi zamalunga, njenge-osteoarthritis.
- Izinhlobo zezinhlanzi: Izinhlanzi eziqukethe amafutha e-omega-3, njenge-sardine ne-mackerel.
- Imifino: Imifino eluhlaza okotshani njengeklabishi, i-broccoli, nesipinashi.
2. Hlala umatasa
Abanye abantu bacabanga ukuthi ukuzivocavoca akulungile emalungeni, kodwa lokho akulona iqiniso. Ukuzivocavoca okufanele kuqinisa imisipha ezungeze amalunga. Kuhle futhi empilweni ye-cartilage.
- Ukuzivocavoca njengokuhamba nokubhukuda .
- Ukuqeqeshwa kwamandla: Kodwa lokhu kufanele kwenziwe ngesiqondiso somuntu owaziyo.
- Ukuzivocavoca okuguquguqukayo: Ukuzivocavoca okulula kokwelula kusiza ukugcina ukunyakaza okuhle ehlombe.
3. Nakekela amalunga akho
Eminye imikhuba ilimaza ngqo amalunga ethu.
- Yeka ukubhema: Ukubhema kunciphisa ukugeleza kwegazi emathanjeni nasemalungeni, okungawenza buthaka.
- Nciphisa iziphuzo ezinoshukela: Phuza amanzi esikhundleni se-soda neziphuzo zamandla. Ushukela owedlulele wandisa ukuvuvukala emzimbeni.
- Gcina isisindo somzimba esinempilo: Njengoba ukhuluphala, ingcindezi emalungeni akho iyanda, okungaholela ekugugeni nasekudabukeni ngokushesha emalungeni akho.
Leli hlombe elisebenza kanzima lisisiza kwezinye zezikhathi ezijabulisa kakhulu empilweni yethu, njengokwanga, ukwelula isandla ukuze sithole okuthile, noma ukuphonsa ibhola. Ngakho-ke kungumthwalo wethu wemfanelo ukulinakekela kahle ngokudla kahle nangokuzivocavoca. Njenganoma yiliphi elinye ilunga, lingaguga ngokuhamba kwesikhathi. Ngakho-ke uma unezinhlungu noma ukuqina kwehlombe okuqhubekayo, ungakushayi indiva bese ukhuluma nodokotela.
Umlayezo Wokuya Nawe Ekhaya
- Ngenxa yokuthi ihlombe lakho liyi-'ball-and-socket', likwazi ukunyakaza kakhulu kunamanye amalunga emzimbeni.
- Ungazinaki izimpawu ezifana nobuhlungu behlombe, ukuvuvukala, kanye nobunzima bokunyakaza. Lezi kungaba izimpawu zokuqala zesimo sempilo.
- Ukudla okuhle, ukuzivocavoca okulula njalo, kanye nendlela yokuphila enempilo kungagcina amalunga akho ehlombe ephilile isikhathi eside.
- Uma ubuhlungu behlombe noma okunye ukungakhululeki kuqhubeka, ungazinyangi futhi ufune iseluleko kudokotela oqeqeshiwe ngokushesha.
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