Kwimidlalo yokunxibelelana, efana nebhokisi, kuqheleke kakhulu ukufumana ukulimala kwindawo ephezulu yomzimba. Ukwenzakala esihlahleni yeyona nto ifunyaniswayo ngenxa yempembelelo abayifumanayo kwisithonga ngasinye. Abaninzi abahoyi ingqalelo kwiintlungu kwaye bacinga ukuba kuya kuphela ngexesha: impazamo.
Xa sithetha ngokulimala, sibhekisela kwi-sprains, i-tendinitis, i-bursitis kunye naluphi na uhlobo lokuvuvukala oludlula kwi-forearm yethu. Oku kwenzeka xa i-tissue edibeneyo phakathi kwesandla kunye ne-forearm yonakalisiwe. I-Sprains ihlelwa ngokobunzima bokulimala, obunokuthi bususe kwi-stretch encinci ye-tissue yakho edibeneyo ukuya kwi-rupture epheleleyo.
Ngaba umdlalo wamanqindi uyazomeleza izihlahla?
Oonodoli badibanisa kakhulu. Ukomeleza lo mdibaniso, sifuna indlela eninzi yokuqinisa imisipha kunye nemisipha. Ukuqiniswa kwesandla kufezekiswa ngokudityaniswa kwamandla kunye noqeqesho lokuxhathisa, kunye nemithambo yokuguquguquka.
Uninzi lwezona mithambo zisebenzayo zokuqinisa isihlahla ziintshukumo eziqhelekileyo ezithi zilungiswe kancinane zijolise ezihlahleni. Iintshukumo ezinje ngee-push-ups, iiplanga ezisecaleni, kunye ne-burpees ziyakwakha amandla esihlahleni ngokuzenza kumaqupha akho.
Ibhokisi, ngokuqinisekileyo, iya kuqinisa izihlahla, kodwa kuphela ukuba siqhelisela ngokukhuselekileyo. Ukuzivocavoca okongeziweyo kwesandla kufuneka kufakwe kwindlela yokwandisa ukuzinza kunye namandla.
Ukuqiniswa kwesandla somdlalo wamanqindi kubalulekile ukukhusela ukulimala, ukuphucula ukuchaneka, kunye nokwandisa amandla. Yongeza imithambo elula kuqeqesho lwamanqindi iya kwandisa amandla kunye nokuguquguquka esihlahleni, nto leyo eya kunceda ukuthatha yonke inkqubo yethu yamanqindi iye kwinqanaba elilandelayo. Nangona kunjalo, into enye ekufuneka uyikhumbule kukuba izinga lokulimala kwesandla kunye nesandla liphezulu kukhuphiswano kunoqeqesho.
I-punch ivakala ibuhlungu emzimbeni: amehlo amanzi kunye neempumlo zibaleka phantse ngoko nangoko. Kukho ukothuka ngokwasengqondweni nangokweemvakalelo ngaphezu kweentlungu zomzimba xa ubethwa. Ukubetha umntu kunokubonwa njengesenzo sobundlobongela okanye ubundlobongela, kuxhomekeke kwimeko. Idla ngokushiya ngasemva imivumbo, amehlo amnyama, amanxeba, kunye nolunye ukwenzakala okucothayo ukuphola. Nangona kunokubonakala ngathi uza kufa emva kokuba ubethwe, uninzi lwabantu luchacha ngokukhawuleza. Nangona kunjalo, isandla somdlali sinokubandezeleka.
Iimbangela zentlungu yesihlahla
Usenokuba usandul’ ukuva iintlungu ezihlahleni zakho emva komdlalo wamanqindi. Ngokuqinisekileyo uyazibuza ukuba yintoni enokubangela intlungu ebuhlungu oyivayo, akunjalo? Apha sikubonisa izizathu eziphambili zentlungu yesandla kwimidlalo yoqhagamshelwano.
amabhandeji kunye neiglavu
Ukunganxibi amabhandeji alungileyo okanye iglavu yebhokisi efanelekileyo yeyona nto iphambili kukulimala kwesihlahla, ke into yokuqala ekufuneka uyenzile kukukhusela isandla sakho kunye nezandla. Oku kubaluleke kakhulu ukuba ufuna ukuqhubeka ungena eringini yonke imihla.
Kwabaqalayo, banokuzama ii-wraps kunye neiglavu ezine-foam eyaneleyo ukukhusela ukulimala kwesandla. Ukufumana okuninzi koonogada besandla sakho kunye neeglavu, kufuneka uqiniseke ukuba uzinxibe ngokuchanekileyo, ngoko ke kubalulekile. gcina izandla zakho nkqo. Ukuba zigobile kancinane xa ubeka i-wrist wraps okanye iiglavu, uqinisa kuphela isihlahla esigobileyo, kwaye oku kunokunyusa ukwenzakala.
Kufuneka uqinisekise kwakhona ukuba i-bandages oyisebenzisayo iqinile kwaye ayikhululekanga. Kodwa ngelixa uqinisekisa, kwakhona qinisekisa ukuba aziqinanga kakhulu, ukuze zinganqumli unikezelo lwegazi.
ubuchule obungafanelekanga
Xa usaqala nje, kulula ukufuna ukugxila kuphela kumandla kunye nesantya ngelixa utyhala ifomu ngasemva. Kwaye uyazi ukuba yintoni, abaninzi abaqalayo bathatha le ndlela. Ngelishwa, yonke le ndlela ikufundisayo kukuphosa iipunch ezimbi ezinokubangela umonakalo omkhulu esihlahleni.
Enye into omele uyenze kakuhle kukuba ukulungelelaniswa kwamathambo okufanelekileyo xa ubetha. Ukuza kuthi ga ngoku, kufuneka uzame ukugcina isandla sakho sithe tye kwaye uqinisekise ukuba iingalo zakho azigotywanga xa ubetha ngenqindi. Kwakhona, zama ukubetha ithagethi ngombindi wakho kunye nesalathisi kwaye hayi ikhonkco lakho okanye i-pinky knuckles. Ukwenza oko kunokubangela umonakalo omkhulu okanye oko iingcali zikubiza ngokuba kukuqhekeka kwebhokisi.
ukufudumeza okungafanelekanga
Ukuba ufuna ukulwa neentlungu zesihlahla, indlela ekrelekrele yokwenza oko kukuzama ukufudumala okufanelekileyo, ngaphambi kokuphuma konke. Ngaphaya koko, kubalulekile ukuba ungagodoli xa uqalisa uqeqesho lwakho, njengoko oku kukwenza ube sengozini yokwenzakala xa ugodola.
Ngokumalunga nokufudumala, qiniseka ukuba uthatha lula kwaye wakhe umfutho njengoko uziva ungcono. Oku kunceda ngokuthe ngcembe ukomeleza isihlahla.
ukungaphumli ngokwaneleyo
Ukuphumla ngokwaneleyo kuyimfuneko kwiimbethi manqindi ezizilolonga ngokuzimisela yonke imihla. Kodwa amanqindi akusoloko kuthetha ukuba kufuneka sinxibe iiglavu kwaye sibethe iipads okanye iibhegi ezinzima.
Ukongeza ekujuleni amanqindi, kukho ezinye iindlela ezininzi zomdlalo wamanqindi ezinokukunceda ukuba ube sesimweni ngaphandle kokubeka uxinzelelo olukhulu ezihlahleni zakho. Ukusuka kuqeqesho lweringi yemihla ngemihla ukuya kwintambo yokutsiba nokunye okuninzi, kukho imithambo emininzi yeembethi manqindi ezinokuthatha ithuba lokuhlala umile.
Sendikuthethile konke oko, kubaluleke kakhulu ukuthatha ixesha lokuphumla. Usuku okanye ezimbini kufuneka zanele. Kufuneka sithembe ukuba kububulumko ukuthatha usuku okanye ezimbini ikhefu. Kungenjalo siya kuba sesichengeni sokuhlala sonzakele iiveki ezimbalwa ngenxa yokwenzakala esihlahleni okanye nakweliphi na elinye ilungu lomzimba.
iyunithi yengxowa yokubhoboza
Kwiimbethi-manqindi ezininzi, ukwenzakala esihlahleni kuvela ngenxa yokuxhomekeka kakhulu kwingxowa enzima. Oku kuyinyaniso kakhulu kwiimbethi-manqindi ezingasafundanga ezibonakala zitsaleleka engxoweni. Siyaqonda ukuba umnqweno wokuphuma konke, kodwa ukusetyenziswa ngokugqithisileyo kunokubangela umonakalo omkhulu wesihlahla kwaye kunokusinyanzela ukuba sihlale ecaleni iiveki okanye iinyanga.
Ingcebiso yethu kukushiya i-ego yakho emnyango kwaye uthathe ixesha lokuqeqesha kunye nebhegi. Kwakhona, kubalulekile ukugxila ekufumaneni ifom echanekileyo kunye nesantya. Ekuqaleni, siya kuzama ukungakhungatheki kwaye sizinike ixesha lokuziqhelanisa. Ukuba siqala ngesikhwama, amajoyina kunye nezihlunu ziya kufuna ixesha lokulungelelanisa. Njengoko sisakha amandla kuqeqesho, isihlahla siya kuxhathisa ngakumbi kwimpembelelo yokuhambisa izithonga ezinzima.
Into ebaluleke kakhulu ayiyikuqeqeshelwa kunye nesikhwama yonke imihla. Singenza eminye imithambo okanye siphumle usuku okanye ezimbini ukuze siphumle.
Ngaba i-carpal protuberance ibonakala?
ICarpal prominence ibhekisa kwimeko ebangela ukuba iqhuma likhule ngasemva kwesandla, kufutshane nesihlahla. Iimpawu ziquka ukubonakala kweqhuma, ukudumba, kunye neentlungu ezithile. Ngokuqhelekileyo, kwibhokisi, i-bony mass eyaziwa ngokuba yi "carpal bump" inokukhula apho isiseko sesalathisi kunye neminwe ephakathi badibanisa amathambo esihlahla.
Oyena nobangela akaziwa. Abanye abantu bahlakulela i-carpal bump emva kokulimala okubuhlungu okanye imisebenzi ebandakanya ukunyakaza okuphindaphindiweyo kwesandla, njengebhokisi. Xa i-boxer ibetha, i-wrist ithambekele kwinkontileka phantsi komthwalo we-flexion, obeka uxinzelelo kwi-dorsum ye-joint carpometacarpal. Ekubeni kukho ukunyakaza okuncinci kwisalathisi kunye ne-middle carpometacarpal joints, ngala malungu alayishwayo xa i-punch ihanjiswa ngokuchanekileyo. Ukungazinzi kwi-joint carpometacarpal kubangela ukucaphuka ngokubambisana, intlungu, kunye ne-laxity edibeneyo, ekugqibeleni ikhokelela ekubunjweni kwethambo le-periarticular hypertrophic, eyaziwa ngokuba yi-carpal protuberance.
Igaqa eliqinileyo, elingashukumiyo lidla ngokuphawulwa ngasemva kwesihlahla okanye isandla. Isenokungabi nantlungu okanye ithenda kwaye ibe buhlungu. Iintlungu zingenzeka ngokunyuka naphantsi kwentshukumo yesihlahla. Unokuva nokuva i-snap ebuhlungu okanye engenabuhlungu kwi-tendon eqondisa iminwe phezu komgca.
Ukuba ayibangeli ntlungu, akukho mfuneko yokuba wenze enye into. Ukuba kubuhlungu, ukunyakaza kunye nemisebenzi ebangela ukuba igwenywe. Iinketho zonyango zibandakanya ukudityaniswa kwesihlahla ukuze kumiswe kwaye kuphumle isandla, umkhenkce kwindawo ebuhlungu, izithomalalisi zeentlungu, inaliti ye-steroid, okanye utyando.
Indlela ephambili yokukhusela i-carpal protrusion kukuba uqaphele ukuba ungabethi okanye ugxininise izihlahla zakho. Kwiimbethi-manqindi, oku kuthetha ukusebenzisa izixhobo ezichanekileyo, ezifana nokusonga ngesandla, nokusebenzisa ubuchule obufanelekileyo.
Indlela yokuphepha ukwenzakala esihlahleni?
Ewe unako. Ugxininise kumdlalo wamanqindi, kuya kufuneka ulandele uluhlu lwezikhokelo ukulungiselela isandla sakho ngokuchasene neempembelelo ezilindelweyo.
Njengakuwo nawuphi na umdlalo, kubaluleke kakhulu ukubuqonda ubuchule. Oku kuphunyezwa ngokuziqhelanisa namaxesha amaninzi de ufumane umphumo oyifunayo, ngaphandle kokungxama. Umbono wolu qeqesho kukuphucula kunye nokwenza umzamo, kuba akukho mntu uqala ukuba nobuchule obugqibeleleyo. Ukulimala kunokuphetshwa ngokulula kakhulu, kodwa oku kufuneka uthathe izinto lula kwaye uhambe inyathelo ngenyathelo.
Ngokunjalo, ibhandeji ezihlahleni zoqeqesho libalulekile. Njengoko usazi, zininzi iindlela zokubopha, kodwa kubalulekile ukuba uhlale uwakhusela amaqupha kunye nezihlahla zakho. Xa ubetha, ufumana ukothuka kobunzulu obufana nobo unika kona. Ukuba awunalo ibhandeji elichanekileyo, ungagoba ilungu.
Amayeza
Kwiimeko ezingephi zentlungu yesihlahla emva komdlalo wamanqindi, thatha i-over-the-counter pain reliever efana ibuprofen kufuneka yanele. Nangona kunjalo, kufuneka uhlale ukhumbula ukuba izithomalalisi zentlungu zibonelela kuphela isiqabu sexeshana kwintlungu oyivayo, ngoko kuya kuba bubulumko ukulungisa unobangela wentlungu oyivayo.
Sinokufaka i-ointment epholileyo kwindawo yesihlahla emva koqeqesho. Ukwenza oko kwakamsinya kunokubangela ukuba amabhandeji kunye neeglavu zityibilike ngesithonga ngasinye okanye intshukumo,
Sebenzisa ibhandeji elifanelekileyo kwisihlahla
Esi sixhobo somdlalo wamanqindi asiyonto nje yokunethezeka. Ziyilelwe ukubonelela ngesihlahla sakho ngokubambelela okongeziweyo esisweleyo. Ngokusebenzisa i-wraps yesandla sokunene, isandla sakho siya kufumana inkxaso eyongezelelweyo kunye nokuzinza okubavumela ukuba baphose amanqindi anzima ngaphandle kokukhathazeka kakhulu malunga nefuthe.
Ukongeza ekugcineni izandla zakho zikhuselwe, ukusonga ngesandla kunceda ukuthintela ukwandiswa kwamathambo e-metacarpal angaphandle. Bakwabonelela nge-cushioning eyongezelelweyo yamalungu ngelixa ukhusela kwaye uzinzisa isihlahla ngokubanzi.
Iigloves
Ukukhetha ubungakanani obuchanekileyo beglavu kubalulekile kwaye kuxhomekeke kuhlobo loqeqesho esilwenzayo. I-Sparring kunye nokhuphiswano vs uqeqesho lwengxowa enzima vs. umsebenzi wephedi unokufuna ii-ounces ezahlukeneyo kwiglavu nganye.
Kubalulekile ukubonisana nomqeqeshi ukuqinisekisa ukuba sinezixhobo ezichanekileyo zoqeqesho okanye ukhuphiswano.
Ukufudumala okufanelekileyo kunye nokuzivocavoca
Izandla kusenokwenzeka ukuba zibethe kancinci xa uphosa amanqindi aqinileyo, kodwa ungaqeqesha isandla sakho ukuba silawule yonke loo mpembelelo ngokufudumeza rhoqo.
Ukwelula okunamandla kuye kwaboniswa ukwandisa ukuguquguquka kunye nokuqina kwee-tendon. Ukufudumala okuthambileyo phambi kokwelula kwandisa ubushushu bethishu kwaye kwenza kube lula ukolula. Ukufudumala okunomdla, okubandakanya ukolula kwesandla esiguqukayo, kukuxhuma. Ngaphandle koqeqesho lwe-cardio, iintshukumo ezincinci zesandla zibonelela ngokufudumala okuthambileyo kwaye zolule kuthungelwano oluntsonkothileyo lwezicubu esihlahleni.
Iimbethi-manqindi ezisaqalayo kunye neziqalayo kufuneka zixhathise isihendo sokuhlala ufuna ukuya kwibhegi enzima okanye umchasi. Kwakhona, akufuneki uchithe yonke imihla ukubetha ibhegi. Ngamanye amaxesha uthatha nje iintsuku ezimbalwa kwaye ugxile kwimithambo yokufudumala eya kunceda ukomeleza isandla sakho.
Ukufakwa kunye nokubekwa esweni kolungelelwaniso olululo lwengqiniba kunye nesihlahla kwimpembelelo kunceda ekuqinisekiseni ukufunxeka okukhuselekileyo komothuko ngomgca owomeleleyo wamandla. Ukuqala ngokuma kakubi kuyingozi esihlahleni, njengoko xa sele udiniwe, ubuchule buba mandundu kwaye isihlahla sihlala siqala ukuwohloka phantsi komthwalo ocuthiweyo. Oku kuye kwadibaniswa kakhulu nokuphuhliswa kwe-carpal bulge.
unyango irayisi
Iimbethi-manqindi zintywilisela izandla erayisini ukuze ziqiniswe zize zomelele kwizihlunu nakwimisipha yezandla, izihlahla zezandla, nezamangalo. Umdlalo wamanqindi ngumdlalo onzima ezihlahleni, nto leyo enokubangela ukwenzakala ukuba ayikhathalelwanga kakuhle. Ukunyamekela okufanelekileyo kwezandla kubandakanya ukulungiselela ukulwa ngokubomeleza ngeRice Therapy.
Iinkcukacha ezincinci kodwa ezibalulekileyo ezithathwa ngumdlalo wamanqindi zingabangela ukuphumelela okukhulu okanye ukulahlekelwa xa kuziwa kwimpilo kunye nokufaneleka kwezandla zakho. Ukuba siyazikhathalela izihlahla zethu phambi nasemva kwemidlalo yamanqindi, singazigcina zisempilweni kwaye zomelele ixesha elide.
unodoli wamanqindi
Xa kudlalwa amanqindi, kubalulekile ukuqaphela umngcipheko oza nomdlalo. Sinokuzikhusela ekwenzakaleni sisandla okanye esihlahleni ngokuthatha amanyathelo okhuseleko kwangaphambili, anjengokunxiba iiglavu nokuphepha ukubethwa ngasemva kwesandla. Ukuba sibandezeleka, asiyi kuzama ukuzithoba; dibana nogqirha okanye ingcali yezamayeza ezemidlalo ukuze ufumane uncedo.
Iimbethi-manqindi zihlala ziziva iintlungu emva komdlalo wamanqindi ngenxa yokulimala, ngoko ke siza kuqinisekisa ukuba uyayazi indlela yokuphatha kakuhle ukuze ungayenzi imeko ibe mandundu.
Ukuqhekeka kwembethi-manqindi kukuphuka kwethambo le-metacarpal elidibanisa iringi okanye umnwe omncinci esihlahleni. Ukuqhekeka kwe-Boxer kunokwenzeka nakweyiphi na i-metacarpals emine, engamathambo abekwe kufuphi ne-knuckles yesandla. Iimpawu zesandla sebhokisi yebhokisi ziquka intlungu kunye nokuvuvukala kwindawo yokulimala. Unyango lubandakanya ukungasebenzi kunye nokuphumla. Ukuba sinale nzakala, siya kufuna unyango ngokukhawuleza.
Loluphi uhlobo lwamabhanti onokusetyenziswa?
Sinokukhetha phakathi kweentlobo ezininzi zokusonga ukukhusela izandla zethu kumdlalo wamanqindi. Olunye ukhetho lu:
- amabhandeji ekotoni. Ezi zilungile kwabo benza uqeqesho lwamanqindi. Oku kungenxa yokuba sinokuzisebenzisa ngokuphindaphindiweyo. Ngokuqhelekileyo zivela kwi-457 ukuya kwi-533 cm. Iingubo ezimfutshane zingcono kwi-shadow boxing okanye abantu abanezandla ezincinci, ngelixa ii-wraps ezide zingcono kwi-sparring (ukulwa neqabane).
- Iibhandeji ze-elastic. Zifana nezomqhaphu ezisongayo kodwa zinemicu enwebekayo ukuze zingene kakuhle esandleni xa zisetyenziswa. Ngokuhamba kwexesha, ziyakwazi ukuguga xa i-elastic iphela. Kwakhona, ezinye iimbethi manqindi zinokuzifumana zijiyile kakhulu.
- amabhandeji ejeli. Sifaka ezi bhandeji endaweni yokuba sizisonge ngesandla. Zixabisa kakhulu kuneelastiki okanye i-cotton bandages kwaye azixhasi, ngakumbi malunga nesihlahla. Iibhokisi zesandla kunye nokulimala kwesandla kuye kwafundwa kwisithuba seminyaka esi-7 ukuba kufane kwisihlahla kunye nesandla ngexesha loqeqesho, ngoko ke kungcono kuthintelwe ngaphandle kokuba ufuna ngokwenene intuthuzelo.
- amabhandeji okhuphiswano. Le yingxubevange ye-gauze kunye ne-tape ye-duct, ebekwe phantsi njengendibaniselwano esemgangathweni yezinto ezimbini ngeencwadi zemithetho yebhokisi. Zisetyenziselwa enye. Nangona kunjalo, ukusonga kusebenzisa ubuchule obahlukileyo obufuna uncedo lweqabane, ngoko ke alukho luncedo kusetyenziso lwemihla ngemihla.
Indlela yokubomeleza?
Kukho imithambo emininzi esebenza ukomeleza izihlahla, kwaye oko kunokuba luncedo kakhulu kubantu abangenamava kunye nakwabo bebekule ngqeqesho ixesha elide. Abo baphuhlisa amandla angakumbi kwaye bawele kwimpazamo ethile kwindlela yobuchule, banokubangela umonakalo ongakumbi kumalungu ngamandla abo amakhulu.
- Kwindawo yokuzilolonga. Unokwenza i-push-ups rhoqo kunye ne-reverse-ups ngee-dumbbells, i-wrist twists enobunzima obujinga kwi-bar, okanye Imithambo esekwe ekubambeni ukuze uphucule ngokungathanga ngqo amandla akho esihlahleni (njengokutsalwa).
- Ekhaya. Sebenzisa izandla zozibini kwimisebenzi efuna isandla esinye kuphela (ukuxubha amazinyo, ukubhala, ukuxukuxa ngecephe), cudiza iibhola zoxinzelelo, yenza umthambo wegalufa womgunyathi ngomtshayelo, yenza izangqa ngezihlahla zakho, okanye usebenzise iibhendi zokuxhathisa.
- Yolula. Kubaluleke kakhulu ukuba wolule izihlahla zakho emva koqeqesho. Kufuneka wolule zombini i-flexor (isundu phezulu) kunye ne-extensor (intendele phantsi) imisipha yesandla. Umzekelo, unokuma kunye neentende zezandla zakho kunye (indawo yomthandazo) kwaye unyuse iingalo zakho ukuze udale uxinzelelo kunye nokuziva ukolula.
Enyanisweni, izihlahla azinabunzima bomzimba obuninzi, kodwa zingamathambo kunye nemisipha. Ke ngoko, ukusetyenziswa kobuchule obugqibeleleyo kunye nezixhobo ezifanelekileyo kumdlalo wamanqindi wesiqhelo kubonakala kwanele ukomeleza izihlahla. Ezinye zeendlela zokuxhathisa zinokusetyenziselwa le njongo, njengale:
- uhambo lomfama: ukuhamba ngeedumbbells ezandleni zombini.
- umxhasi wokubamba ngesandla: Inceda ukuphuhlisa izihlunu zesihlahla kunye neengalo. Ezi zitshiphu kwaye ziyafikeleleka.
- Izandiso zeWrist zeBarbell kunye neeCurls zeWrist: Kukwandiswa kwezandla zakho emadolweni kwaye ubambe ubunzima kwisandla ngasinye owandisa isihlahla sakho phezulu nasezantsi.
- Ukongezwa kwesihlahla esisecaleni: ibandakanya ukwandisa amacala eengalo phezu kwethanga kunye nokugoba isihlahla phezulu nasezantsi ngelixa sithwala ubunzima kwimo yokuguquguquka kwesando.