Ukuba sisebenzisa iselfowuni kakhulu, kunokwenzeka ukuba imisipha yezandla zethu ibuhlungu, ngakumbi izithupha. Izandla zethu azikaqhelani nezi zijekulo, nangona kancinci kancinci siziqhelanisa. Kuqhelekile ukuba kuvele iintlungu, kodwa namhlanje sichaza ukuba zeziphi iimpawu zayo, ezinye imithambo yokudambisa uxinzelelo kunye neentlungu, kunye neengcebiso zokuthintela i-tendinitis.
Ukusebenzisa iselfowuni ngokugqithisileyo kuneziphumo ezibi kwaye siza kuzibona ngezantsi. Ngale nto ayithethi ukuba asisebenzisi iselula, kodwa senza ukusetyenziswa okuhloniphekileyo nokulawulwayo okanye sitshintshe ukusuka kwisandla ukuya kwesinye. Ekupheleni kwesicatshulwa siya kunika iingcebiso zokuphepha le tendonitis ixhaphake kakhulu namhlanje.
Sibekwe phi isilonda?
Itholakala kwizandla kwaye ivela kwi-inflammation ye-tendon ehlukeneyo, kuxhomekeke kwindawo echanekileyo ebuhlungu, ezo ziya kuba ziintambo ezichaphazelekayo. Eyona nto ixhaphakileyo kukuba i-tendon ebekwe kwizithupha zibuhlungu, eyaziwa ngokuba I-extensor ende kunye ne-extensor emfutshaneUkongeza, ukungonwabi kancinci esihlahleni kuqhelekile, kuba zombini zidlula kuloo ndawo.
Ukuba siva intlungu kuloo ndawo okanye kwezinye iitoni, kungcono ukuya kwi-traumatologist kwaye sihlolisise isandla sethu, ekubeni ngaphandle kwe-tendonitis ekusebenziseni iselula kunokubakho ezinye iintlobo zokulimala okungaphantsi. Intlungu inokuba yinto engapheliyo, ekhokelela ekulahlekelweni kwamandla kunye nokubamba esandleni kwaye oko kuya kunciphisa umgangatho wobomi bethu.
Ukulimala kwe-Osteomuscular ngenxa yokusetyenziswa kweefowuni eziphathwayo zixhaphake kakhulu, kubandakanya intlungu yentamo, iikhontrakthi kwaye kukho nabo baphuhlisa i-hump ngaphambi kweminyaka eyi-35. Kuya kufuneka siqonde ukuba ukuba nobomi bethu bonke kwiselfowuni linyathelo elimangalisayo, kodwa impilo yethu isengozini ukuba asikwazi ukuyilungisa kwangethuba.
Iimpawu
Iimpawu ze-tendinitis ngenxa yokusetyenziswa kwefowuni ephathwayo zicacile, kodwa njengoko besesitshilo ngaphambili, kufuneka siye kwingcali ukuba ihlole, kuba kunokubakho okunye ukwenzakala, ngakumbi ukuba senza imidlalo efana ne-tennis, i-paddle tennis, I-basketball kunye neminye imidlalo apho izandla ziyi-protagonists kwaye zifumana impembelelo.
Ezona mpawu zixhaphakileyo zezi zilandelayo, kodwa kufuneka sicacise ukuba zinokudibana okanye zingangqinelani nemeko yethu:
- Intlungu esandleni.
- Iintlungu ezihlahleni.
- Ubunzima engalweni kunye negxalaba nentamo.
- Ukutsala ezandleni kunye nomphambili.
- Ukuba ndindisholo kwezandla neengalo.
- Ukubhoboza ezandleni, ezihlahleni nakumaphambili.
Eyona nto ixhaphakileyo kukudinwa kwemisipha, oko kukuthi, loo mvakalelo yokudinwa engalweni ngaphandle kwesizathu. Kwicandelo elilandelayo siza kunika iimvavanyo ezininzi zokuqeqesha iindawo ezichaphazelekayo kwimeko yokubandezeleka kwe-tendonitis ekusebenziseni iselula.
Olu qeqesho luya kusinceda siqinise imisipha, imisipha, amajoyina kunye nemigqa kwaye ngaloo ndlela siphephe ukulimala kwexesha elizayo njenge-tendinitis esithetha ngayo namhlanje.
Ukuzilolonga rhoqo
Kukho iindlela ezahlukeneyo zokuzilolonga zokuphelisa olu xinzelelo kunye neentlungu, kwaye kukho nemithambo esinokuthi siyenze ukunqanda kunye nokulibazisa ukubonakala kwalo mkhwa ukruqulayo.
Yenza iibhola ngeplastiki
Ewe, kubonakala kungenangqondo, kodwa ukudlala ngeplastiki okanye ezinye izinto ezifanayo kunceda ukuqinisa imisipha yezandla kunye neengalo kunye nokukhusela i-tendonitis. Ukuba asinayo iplastiki, ibhola yoxinzelelo ikwangumbono olungileyo. Kukho ezincinci kunye ezinkulu. Sincoma zombini, ukuze sikwazi ukulinganisa iibhola zeplastiki kunye nezincinci kunye nenkulu ukuphucula ukubamba kunye namandla xa kwenzeka i-tendinitis isilimaza kakhulu kwaye siphelelwa ngamandla.
Ukuphulula umyalezo
Ukuya kugqirha womzimba amaxesha ngamaxesha ukuze unciphise uxinzelelo ezingalweni, ezandleni, nasentanyeni yenye yeyona ndlela ilungileyo. Ukongezelela, iingcali ziya kukwazi ukubona ukulimala okuthile ngexesha kwaye zisincede sifumane isisombululo, ngaphambi kokuba zivele ngokwenene okanye zibe zingapheliyo, njengoko kwenzeka ngehlombe kunye neentlungu zesandla.
Ukongeza, sinokucela iqabane lethu, umhlobo okanye ilungu losapho ukuba thambisa izandla zethu kunye nomnwe ngamnye nge-cream moisturizing okanye i-oyile efunekayo, ngaloo ndlela siya kunciphisa uxinzelelo, sandise ukuhamba kwamalungu, sinciphise uxinzelelo kwi-tendon kunye ne-ligaments kwaye sigweme ukulimala.
Yolula iminwe kunye nezihlahla
Asibhekiseli kwi-crunching, kungekhona ukuba, sibhekisela ekululekeni ngokucokisekileyo ezandleni, ezihlahleni, ezingalweni, emagxeni nasezintanyeni, ekubeni ukunyanzeliswa kweminwe kuphakama entanyeni.
- Sisolula ingalo phambili kwaye siphakamisa intende, njengokungathi sibhekise esibhakabhakeni, kwaye ngoncedo lwesinye isandla solula intende ngasemva. Kwaye ke ngokufanayo, kodwa ngesundu phantsi, ngokungathi sikhomba emhlabeni. Ngale ndlela siphumla yonke imisipha yesandla, isihlahla kunye nengalo.
- Olunye ukolula beka i iintende zezandla kunye njengakwindawo yomthandazo kwaye sibeke uxinzelelo kumacala omabini kwaye sithobe kangangoko sinakho. Kufuneka ubambe malunga nemizuzwana eyi-15 ubuninzi.
- Kwakhona sinokuxhawula izandla, njengoko kubonisiwe kwividiyo ukuba sibeke iziqendu ezimbalwa ngasentla.
- Ukolulwa kweengalo, sinokwenza inqindi size singene.
Iingcebiso zokuthintela i-tendinitis
Kukho iingcebiso eziluncedo zokuthintela kunye nokulibazisa olu hlobo lwe-tendinitis. Ezinye zisisiseko, kodwa zonke ziluncedo kakhulu kwaye ziya kusinceda ukuba sithintele le nto icaphukisayo enokuthi iqhubeke.
- Musa ukuhlala uthe cwaka ixesha elide kwindawo enye.
- Yenza umthambo kunye nokolula izandla, izihlahla, iingalo, iingalo kunye namagxa.
- Guqula ukuma xa uchwetheza kwiselula.
- Ukutshintshana phakathi kwesandla nesandla, nangona kungcono kakhulu ukusebenzisa zombini ngexesha elinye.
- Iminwe kunye nezandla kufuneka zigcinwe kwindawo engathathi hlangothi kwaye apho zingabandezeleki okanye zinyanzeliswa.
- Sukuncokola ngaphezu kwemizuzu engama-20 ngokulandelelana.
- Gcina iselula kwinqanaba lamehlo ukuze ugweme ukuma kakubi kunye nehlombe elizayo kunye neentlungu zentamo.
- Hlala uxhaswa. Umzekelo, phumza iingqiniba zakho etafileni ngelixa usebenzisa iselfowuni kwinqanaba lamehlo.
- Tshintsha phakathi koobhontsi kunye neminye iminwe ukuze usebenzise isikrini sefowuni.
- Ukuba siziva sintyiloza, kufuneka sibonane nochwepheshe