Kwabaningi abantu, ubuhlungu behlombe yinto ababhekana nayo okungenani kanye empilweni yabo. Ngezinye izikhathi, bungabangelwa ukuphakamisa izinsimbi, ukudlala imidlalo, noma ukulala ngendlela engafanele. Esikhathini esiningi, lobu buhlungu buzophela ezinsukwini ezimbalwa, kodwa ngezinye izikhathi bungaqhubeka. Esinye sezimbangela eziyinhloko zalobu buhlungu behlombe obuqhubekayo nobucasulayo ukudabuka komunye wemisipha ebalulekile ehlombe lakho. Ngokwezokwelapha sikubiza lokhu ngokuthi ukukhala kwe-Subscapularis. Ungakhathazeki, igama lingase lizwakale lingavamile, kodwa ake sixoxe ngakho kalula.
Iyini le Subscapularis?
Kalula nje, ihlombe lakho lifana nebhola kanye ne-socket joint. Kunemisipha emine esiza ukugcina leli lunga lizinzile futhi liyihambise ngezindlela ezahlukene. Leli qembu lemisipha libizwa ngokuthi i-" Rotator Cuff ".
I-subscapularis ingenye yemisipha emine ku-rotator cuff. Uma sikhuluma iqiniso, i-tendon eqinile eyinamathisela ethanjeni lehlombe yileyo evame ukulimala.
Umsebenzi wayo oyinhloko ukujikisa ingalo yakho ngaphakathi (ukujikeleza kwangaphakathi). Cabanga ngokuthi lokhu kunyakaza kubaluleke kangakanani uma uklwebha umhlane wakho, ufaka isandla ephaketheni lakho langemuva, noma ugqoka ihembe. Ngakho-ke lapho i-subscapularis yonakele, ngisho nokwenza lezi zinto kungaba buhlungu.
Lokhu kudabuka kwenzeka kanjani futhi kutholakala kanjani?
Kungaba nezizathu eziningana zalolu hlobo lokudabuka.
- Ingozi: Lo msipha ungadabuka ngento efana nokuwa ngokuzumayo noma ukushaywa kanzima engalweni noma ehlombe.
- Umonakalo ngokuhamba kwesikhathi: Abantu abadlala imidlalo ehilela ukunyakaza okuphindaphindiwe (isib. ithenisi, ukubhukuda) noma labo abasebenza emisebenzini edinga ukuphakamisa okunzima bangawohloka kancane kancane futhi baphule lo msipha ngokuhamba kwesikhathi.
- Ukuguga : Lesi simo singase senzeke njengoba imicu yomzimba iba buthaka njengoba siguga.
Into ebaluleke kakhulu ukubona udokotela uma unesifo samahlombe, kunokucabanga ukuthi, "Lokhu kungase kube ukuklwebheka nje."
Ukuthola kanjani lokhu, Dokotela?
Uma ubona udokotela, bazobuza ngezimpawu zakho bese benza ukuhlolwa ngokomzimba. Bazohambisa ihlombe lakho ngezindlela ezahlukene ukuze babone ukuthi kukhona yini ubuhlungu, ukuthi kunzima yini ukunyakaza, nokuthi ubuhlungu buqine kangakanani. Ngezinye izikhathi bangase batuse futhi ukuskena kwe-ultrasound noma i-MRI ukuze bathole ukuthi ukudabuka kukhulu kangakanani.
Lezi zinyembezi zihlukaniswa ngokwemvelo yazo. Ezinye ziyizinyembezi ezingaphelele , kanti ezinye zingaba ukuqhekeka okuphelele . Ukwelashwa kuncike ohlotsheni lokuqhekeka.
Uhambo oluya ekululameni: izivivinyo ezilula ongazenza ekhaya
Ukwelashwa kwalesi simo kungafaka phakathi ukuphumula , imithi yobuhlungu , i-physiotherapy, noma kwezinye izimo ezinzima, ukuhlinzwa. Udokotela wakho uzonquma ukwelashwa okungcono kakhulu kuwe.
Ukwelashwa ngokomzimba kuyingxenye ebaluleke kakhulu yalokhu. Uma ubuhlungu behlombe sebuphelile futhi usululame kancane (ngokuvamile ngemva kwamasonto angu-4-6), ungaqala ukuzivocavoca ukuze uqinise imisipha ezungeze ihlombe futhi ubuyisele izinga lokunyakaza ehlombe.
Isexwayiso: Kufanele uqale lezi zivivinyo kuphela ngemva kokuba udokotela wakho noma isazi sezokwelapha umzimba sikunike imvume. Ukuziphoqa ukuthi uzivocavoce ngenxa yobuhlungu kungenza isimo sibe sibi kakhulu.
Nazi ezinye izivivinyo ezilula ongayenza ekhaya, ngemuva kokuthola imvume kadokotela wakho.
| Ukuzivocavoca umzimba | Indlela yokwenza | Amaphuzu abalulekile |
|---|---|---|
| I-Pendulum | 1. Bamba etafuleni noma esihlalweni ngesandla esisodwa esihle bese ugoba kancane phambili. 2. Vumela ingalo ekhubazekile ilenga ngokukhululekile phansi. 3. Manje, jika umzimba wakho uye phambili nangemuva, ubheke eceleni, bese uvumela ingalo yakho ijike iye emuva naphambili njenge-pendulum. (Akudingeki ukuthi ujike ingalo yakho, ingalo yakho kufanele ijike ngokwemvelo njengoba ujike umzimba wakho). 4. Yenza izikhathi ezingu-12-20 ohlangothini ngalunye. | Lokhu kuzonciphisa ubuhlungu emahlombe. Kwenze kabili ngosuku. |
| Ukujikeleza Kwangaphakathi Okungenamsebenzi | 1. Bamba okuthile ngemuva, njengesibambo somshanelo, induku, noma intambo ende. 2. Bamba uhlangothi olulodwa lwenduku ngesandla sakho esingasebenzi. Bamba olunye uhlangothi ngesandla sakho esihle. 3. Manje donsa induku ngokuvundlile ngesandla sakho esihle. Isandla esikhubazekile sizobe sesidonsa siqonde emhlane wakho. 4. Bamba lesi simo imizuzwana eyi-10-30, bese ubuyela esimweni sokuqala. Phinda izikhathi ezi-3-5. | Akufanele uzwe ubuhlungu obubukhali. Kufanele uzwe ukudonswa okuncane ngaphakathi kwehlombe lakho. |
| Ukuzungezisa Kwangaphakathi (ngebhendi) | 1. Bopha ibhande lokumelana elisetshenziselwa ukuzivocavoca enkinobheni yomnyango noma emlenzeni wetafula ezingeni lesinqe. 2. Bamba ibhande ngesandla sakho esingasebenzi, gobisa ingqiniba yakho ibe ngama-degree angu-90, bese uyincikisa emzimbeni wakho. 3. Ngaphandle kokususa izindololwane zakho emzimbeni wakho, donsa ibhande liye esiswini sakho. 4. Buyela kancane kancane endaweni yokuqala. Phinda izikhathi ezingu-12-20. | Lokhu kuzoqinisa imisipha yamahlombe. Qala ngebhande elilula kuqala. |
| Ukuthunjwa Okuvundlile Okuthambekele | 1. Hamba embhedeni noma ebhentshini bese ulala phansi, ingalo ekhubazekile iphansi eceleni. 2. Manje phakamisa izingalo zakho ziqonde emaceleni zize zibe sezingeni lamahlombe. 3. Bamba imizuzwana eyi-1-3, bese wehlisa izinqe zakho. 4. Phinda izikhathi ezingu-12-20. | Kwenze ngaphandle kwezisindo ekuqaleni. Kamuva, ungakwenza uphethe ibhodlela lamanzi noma i-dumbbell elula esandleni sakho. |
Ukuphepha kuqala! Qiniseka ukuthi uyazikhumbula lezi zinto
Kubaluleke kakhulu ukucabanga ngokuphepha lapho wenza lezi zivivinyo. Ukuzivivinya ngendlela engafanele kungenza ukulimala kube kubi kakhulu.
- Ifomu Elifanele: Kubalulekile ukwenza zonke izivivinyo ngendlela efanele. Uma ungaqiniseki, zijwayeze ukuzenza phambi kwesibuko. Noma ubuze udokotela wakho wezokwelapha ngendlela efanele yokuzenza.
- Lalela ubuhlungu: Uma uzivocavocaUma uzwa ubuhlungu obukhulu, yeka ukukwenza ngokushesha. Kujwayelekile ukuzwa ukungakhululeki okuncane, njengokudonswa kwemisipha. Kodwa ubuhlungu abulungile. Uma uzwa ubuhlungu, yehlisa isisindo noma wehlise ububanzi bokunyakaza kancane.
- Ungasheshi: Kuthatha isikhathi ukuphulukiswa. Ungalindeli imiphumela ngobusuku obubodwa. Vivinya umzimba njalo nangendlela ehlelekile.
- Bona udokotela wakho: Uma ubuhlungu buqhubeka noma buba bubi ngemva kokuzama lezi zivivinyo, ungachithi sikhathi bese ubona udokotela wakho noma uchwepheshe wezokwelapha umzimba futhi ukuze nixoxe ngalokhu. Ungadinga ukwelashwa okuhlukile.
Umlayezo Wokuya Nawe Ekhaya
- Imbangela evamile yobuhlungu behlombe ukudabuka komsipha we-subscapularis. Ngakho-ke ungabuthathi kalula ubuhlungu behlombe.
- Ungalokothi uzihlole. Njalo bonana nodokotela ofanelekayo ukuze uthole ukuxilongwa okunembile.
- Ukuzivocavoca kokuvuselelwa kufanele kuqalwe kuphela ngemva kokuthola iseluleko kanye nemvume kadokotela noma isazi sezokwelapha ngomzimba.
- Lalela umzimba wakho ngenkathi uzivocavoca. Yeka ngokushesha uma uzwa ubuhlungu obukhulu.
- Ukubekezela kanye nokungaguquguquki kubalulekile ekululameni. Ungalindeli imiphumela esheshayo.
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