Makapu a Rotator - kudzisamalira

Chofukizira cha rotator ndi gulu la minofu ndi minyewa yomwe imalumikizana ndi mafupa olumikizana ndi phewa, kulola kuti phewa lizisuntha ndikukhala olimba. Mitsempha imatha kung'ambika chifukwa chogwiritsa ntchito kwambiri kapena kuvulala.

Njira zothanirana ndi ululu, kugwiritsa ntchito phewa moyenera, komanso machitidwe amapewa zingathandize kuchepetsa zizolowezi zanu.

Mavuto omwera a rotator ndi awa:

• Tendinitis, komwe ndikutupa kwa tendon ndi kutupa kwa bursa (kosanjikiza kosalala) kokutira ma tendon
• Misozi, yomwe imachitika pamene imodzi mwa ma tendon imang'ambika chifukwa chogwiritsa ntchito mopitirira muyeso kapena kuvulala

Mankhwala, monga ibuprofen kapena naproxen, amatha kuthandiza kuchepetsa kutupa ndi kupweteka. Ngati mumamwa mankhwalawa tsiku lililonse, uzani dokotala wanu kuti azikuyang'anirani thanzi lanu lonse.

Kutentha kotentha, monga kusamba kotentha, shawa, kapena paketi yotentha, kumatha kuthandizira mukamva kupweteka paphewa. Phukusi la ayisi lomwe limayikidwa paphewa mphindi 20 nthawi imodzi, katatu kapena kanayi patsiku, limathandizanso mukamva kuwawa. Mangani phukusi la ayisi mu thaulo kapena nsalu yoyera. MUSAMAike molunjika paphewa. Kuchita izi kungayambitse chisanu.

Phunzirani momwe mungasamalire phewa lanu kuti musapewe kupanikizika kwina. Izi zitha kukuthandizani kuti muchiritse kuvulala ndikupewanso kuvulala.

Malo anu ndi momwe mumakhalira masana ndi usiku zingathandizenso kuchepetsa ululu wanu wamapewa:

• Mukamagona, gonani mbali yomwe simukuva kupweteka kapena kumbuyo kwanu. Kuyika phewa lanu lopweteka pamapilo angapo kungathandize.
• Mukakhala pansi, gwiritsani ntchito kaimidwe kabwino. Sungani mutu wanu paphewa lanu ndikuyika thaulo kapena pilo kumbuyo kwanu. Sungani mapazi anu atagona pansi kapena kukwera chopondapo.
• Yesetsani kukhala bwino nthawi zonse kuti paphewa panu pakhale malo olumikizana bwino.

Malangizo ena posamalira phewa lanu ndi awa:

• Osanyamula chikwama kapena chikwama paphewa limodzi.
• OGWIRA ntchito ndi mikono yanu pamwamba pamapewa kwa nthawi yayitali. Ngati kuli kofunikira, gwiritsani chopondapo kapena makwerero.
• Kwezani ndi kunyamula zinthu pafupi ndi thupi lanu. Yesetsani kuti musanyamule katundu wolemera mthupi lanu kapena pamwamba.
• Pumulani pafupipafupi kuzinthu zilizonse zomwe mumachita mobwerezabwereza.
• Pofikira china chake ndi mkono wanu, chala chanu chachikulu chiyenera kukhala chikuloza.
• Sungani zinthu zomwe mumagwiritsa ntchito tsiku lililonse m'malo omwe mungafikire mosavuta.
• Sungani zinthu zomwe mumagwiritsa ntchito kwambiri, monga foni yanu, nanu kapena pafupi kuti musafike ndikuvulaza phewa lanu.

Dokotala wanu atha kukutumizirani kwa othandizira kuti muphunzire zolimbitsa thupi.

• Mutha kuyamba ndikuchita masewera olimbitsa thupi. Izi ndizochita zomwe wothandizira angachite ndi dzanja lanu. Kapena, mutha kugwiritsa ntchito mkono wanu wabwino kusuntha mkono wovulala. Zochitazo zingathandize kubwereranso kwathunthu paphewa panu.
• Pambuyo pake, mudzachita masewera olimbitsa thupi omwe wothandizirayo amakuphunzitsani kulimbikitsa minofu yanu yamapewa.

Ndibwino kupewa masewera mpaka pomwe simumva kuwawa panthawi yopuma kapena pochita. Komanso, mukayesedwa ndi dokotala kapena wothandizira, muyenera kukhala ndi:

• Mphamvu yathunthu mu minofu yozungulira paphewa panu
• Kuyenda bwino kwa tsamba lanu lamapewa ndi msana wam'mwamba
• Palibe ululu pamayeso ena owunika omwe amayenera kupweteketsa munthu amene ali ndi mavuto a chotengera
• Palibe mayendedwe achilendo amapewa ndi tsamba

Kubwerera kumasewera ndi zochitika zina ziyenera kukhala pang'onopang'ono. Funsani wothandizira zakuthupi za njira yoyenera yomwe mungagwiritse ntchito pochita masewera kapena zochitika zina zomwe zimakhudza kuyenda kwamapewa.

• Minyewa ya Rotator

Finnoff JT. Kumva kupweteka kwamiyendo ndi kulephera kugwira ntchito. Mu: Cifu DX, mkonzi. Mankhwala a Braddom Physical and Rehabilitation. 5th ed. Philadelphia, PA: Elsevier; 2016: chap 35.

[Nkhani yaulere ya PMC] [Adasankhidwa] Rudolph GH, Moen T, Garofalo R, Krishnan SG. Chingwe cha Rotator ndi zotupa zamagetsi. Mu: Miller MD, Thompson SR, olemba. DeLee ndi Drez's Orthopedic Sports Medicine: Mfundo ndi Kuchita. Wolemba 4. Philadelphia, PA: Elsevier Saunders; 2015: chap 52.

Whittle S, Buchbinder R. Kuchipatala. Matenda a Rotator. Ann Intern Med. 2015; 162 (1): ITC1-ITC15. PMID: 25560729 www.ncbi.nlm.nih.gov/pubmed/25560729.

• Mavuto oyendetsera Rotator
• Kukonza khafu wa Rotator
• Arthroscopy yamapewa
• Kujambula pamapewa
• Kujambula kwa MRI paphewa
• Kupweteka pamapewa

• Zochita za Rotator
• Opaleshoni yamapewa - kutulutsa
• Kugwiritsa ntchito phewa lanu mutatha opaleshoni

• Kuvulala kwa Rotator Cuff