Zochita Zochizira Carpal Tunnel

Zamkati

• Kodi carpal tunnel ndi chiyani?
• Akangaude akuchita pushups pagalasi
• Kugwedeza
• Tambasula armstrong
• Kodi malingaliro a carpal tunnel ndi otani?

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi carpal tunnel ndi chiyani?

Matenda a Carpal amakhudza mamiliyoni aku America chaka chilichonse, komabe akatswiri samadziwa kwenikweni chomwe chimayambitsa. Kuphatikiza kwa moyo ndi chibadwa chimakhala choyenera. Komabe, zoopsa zake ndizosiyanasiyana kotero kuti pafupifupi aliyense amakhala ndi imodzi kapena zingapo nthawi ina m'miyoyo yawo.

Matenda a Carpal amatha kuyambitsa dzanzi, kuuma, komanso kupweteka zala ndi dzanja. Palibe njira yodziwika yopewera carpal tunnel, koma machitidwe ena angachepetse mwayi wanu wofunikira kuchitidwa opaleshoni. Tidalankhula ndi a John DiBlasio, MPT, DPT, CSCS, othandizira odwala ku Vermont, kuti atiphunzitse zolimbitsa thupi.

Nazi zinthu zitatu zomwe mungachite nthawi iliyonse patsiku. Zochita izi ndizosavuta ndipo sizifunikira zida zilizonse. Mutha kuzichita mosavuta pa desiki yanu, podikirira pamzere, kapena mukakhala ndi mphindi kapena ziwiri. "Mavuto onga mtunda wa carpal amathetsedwa bwino… ndi kutambasula komwe kumachitika tsiku lonse," akutero Dr. DiBlasio. Tetezani manja anu mumphindi zochepa patsiku ndi mayendedwe osavutawa.

Akangaude akuchita pushups pagalasi

Kumbukirani nyimbo ya nazale kuyambira ndili mwana? Zikupezeka kuti ndikutambasula manja anu:

1. Yambani ndi manja anu pamodzi popemphera.
2. Gawani zala kutali momwe mungathere, kenako "kupondaponda" zala zanu polekanitsa zikhatho, koma kusunga zala limodzi.

"Izi zimatambasula dzanja la kanjedza, kapangidwe ka carpal, ndi mitsempha yapakatikati, mitsempha yomwe imakwiya ndi carpal tunnel syndrome," akutero DiBlasio. Izi ndizosavuta ngakhale oyang'anira anu sadzazindikira kuti mukuchita, chifukwa chake mulibe zifukwa zosayeserera.

Kugwedeza

Izi ndizowongoka momwe zimamvekera: gwiranani chanza ngati kuti mwangowasambitsa ndipo mukufuna kuyimitsa mpweya.

"Chitani izi kwa mphindi imodzi kapena ziwiri ola lililonse kuti minofu yanu isasunthike komanso kuti mitsempha yake isamapanikizike masana," akulangiza motero. Ngati izi zikuwoneka ngati zochulukirapo, mutha kuphatikiza izi m'manja mwanu. Inu ali kusamba m'manja pafupipafupi, sichoncho? Ngati sichoncho, gwiritsani ntchito chithandizo chanu cha carpal ngati chifukwa china chokhalira pafupipafupi ndikusunga chimfine!

Tambasula armstrong

Zochita zomalizazi ndizoyika kwambiri:

1. Ikani mkono umodzi molunjika patsogolo panu, chigongono chowongoka, ndi dzanja lanu lotambasulidwa ndi zala zanu moyang'ana pansi.
2. Sulani zala zanu pang'ono ndikugwiritsa ntchito dzanja lanu kuti mugwiritse kupanikizika pang'ono kudzanja loyang'ana pansi, mutambasula dzanja lanu ndi zala zanu momwe mungathere.
3. Mukafika pachimake pamasinthasintha, gwirani malowa pafupifupi masekondi 20.
4. Sinthani manja ndikubwereza.

Chitani izi kawiri kapena katatu mbali iliyonse, ndipo yesetsani kutambasula ola lililonse. Pambuyo pa masabata angapo mukuchita izi kangapo patsiku, mudzawona kusintha kwakukulu pakusintha kwa dzanja lanu.

Kumbukirani kuti kutambasula ndi gawo lofunikira pamachitidwe aliwonse athanzi; osangolekerera dongosolo lanu pamachitidwe pamndandandawu. Gawo lirilonse la thupi lanu lingapindule ndi kufalikira, kusuntha, komanso kuyenda komwe kutambasula kumatha kukupatsani.

Kodi malingaliro a carpal tunnel ndi otani?

Itanani dokotala wanu ngati mukuganiza kuti mukukumana ndi carpal tunnel. Chithandizo chofulumira chimatha kukuthandizani kuti muchepetse matendawa komanso kuti matendawa ayambe kukulirakulira. Zochita zomwe zatchulidwa pamwambazi ziyenera kungokhala gawo la mapulani anu. Mankhwala ena amtundu wa carpal ndi awa:

• kuyika mapaketi ozizira
• kutenga zopuma pafupipafupi
• kutambasula dzanja lako usiku
• jakisoni wa corticosteroid

Pezani chikwangwani chakumanja ndi mapaketi oziziranso oyambiranso lero.

Dokotala wanu angakulimbikitseni kuchitidwa opaleshoni ngati mankhwalawa sakusintha zizindikiritso zanu.