Zochita za 10 za De Quervain's Tenosynovitis

Zamkati

• Momwe mungayambire
• Malangizo a chitetezo
  
• Chitani 1: Zala zikukweza
• Zochita 2: Kutsutsa kutambasula
• Exercise 3: Kupindika kwazithunzi
• Zochita 4: Kutambasula kwa Finkelstein
• Zochita 5: Kupindika kwa dzanja
• Zochita 6: Kukulitsa dzanja
• Exercise 7: Kulimbitsa kupatuka kwamiyala yamanja
• Exercise 8: Kulimbitsa mphamvu zopatuka zozungulira
• Zochita 9: Kulimbitsa mwamphamvu
• Zochita 10: Kutentha kwa zala
• Nthawi yoti muwone dokotala wanu

Momwe masewera olimbitsa thupi angathandizire

De Quervain's tenosynovitis ndi vuto lotupa. Zimayambitsa kupweteka pambali ya chala chanu pomwe pamunsi pa chala chanu chachikulu chimakumana ndi mkono wanu.

Ngati muli ndi de Quervain's, zolimbitsa thupi zasonyezedwa kuti zifulumizitse njira yochiritsira ndikuchepetsa zizindikilo zanu.

Mwachitsanzo, machitidwe ena amatha kuthandiza:

• amachepetsa kutupa
• kusintha ntchito
• pewani kubwereza

Muphunziranso momwe mungasunthire dzanja lanu m'njira yochepetsera kupsinjika. Muyenera kuwona kusintha pakadutsa milungu inayi kapena isanu ndi umodzi kuyambira pomwe mumayamba kuchita masewera olimbitsa thupi.

Pitilizani kuwerenga kuti mumve zambiri momwe mungayambire, komanso malangizo owongolera mwatsatanetsatane machitidwe osiyanasiyana 10.

Momwe mungayambire

Zina mwazochita izi mufunika zida izi:

• mpira wa putty
• zotanuka kukana gulu
• gulu labala
• kulemera pang'ono

Ngati mulibe cholemera, mutha kugwiritsa ntchito chitini cha chakudya kapena nyundo. Muthanso kudzaza botolo lamadzi ndi madzi, mchenga, kapena miyala.

Mutha kuchita izi kangapo tsiku lonse. Onetsetsani kuti simumayambitsa kupsinjika kwina kapena kupsinjika pakuchita mopambanitsa. Izi zikachitika, mungafunikire kubwereza kangapo kapena kupuma kwa masiku angapo.

Malangizo a chitetezo

• Ingolowetsani mpaka kumapeto kwanu.
• Osadzikakamiza kuti mulowe m'malo aliwonse.
• Onetsetsani kuti mukulephera kuchita chilichonse chosunthika.
• Sungani mayendedwe anu ngakhale pang'ono, pang'onopang'ono, komanso osalala.

Chitani 1: Zala zikukweza

1. Ikani dzanja lanu pamalo athyathyathya ndi dzanja lanu litayang'ana mmwamba.
2. Pumulani nsonga ya chala chanu chakumunsi pansi pa chala chanu chachinayi.
3. Tukulani chala chanu chamanja kuchokera pachikhatho chanu kotero kuti chimangofanana ndi mbali yakutsogolo ya dzanja lanu. Mudzamva kutambasula kumbuyo kwa chala chanu chachikulu ndi kudutsa dzanja lanu.
4. Sungani chala chanu chachikulu kwa masekondi pafupifupi 6 ndikumasulidwa.
5. Bwerezani nthawi 8 mpaka 12.
6. Ikani dzanja lanu patebulo ndikukweza dzanja lanu mmwamba.
7. Kwezani chala chanu chachikulu ndi pinky wanu.
8. Pewani pang'onopang'ono nsonga ya chala chanu chachikulu ndi pinki palimodzi. Mukumva kutambasula kumunsi kwa chala chanu chachikulu.
9. Gwirani malowa masekondi 6.
10. Tulutsani ndi kubwereza maulendo 10.
11. Gwirani dzanja lanu patsogolo panu ngati kuti mugwirana chanza ndi wina. Mutha kuyiyika patebulo kuti muthandizidwe.
12. Gwiritsani ntchito dzanja lanu kuti mugwadire chala chanu pansi pamunsi pa chala chachikulu chomwe chimalumikizana ndi kanjedza. Mudzamva kutambasula kumunsi kwa chala chanu chachikulu ndi mkati mwa dzanja lanu.
13. Gwiritsani masekondi osachepera 15 mpaka 30. Bwerezani nthawi 5 mpaka 10.
14. Tambasulani dzanja lanu patsogolo panu ngati kuti mukufuna kugwirana chanza ndi wina.
15. Lembani chala chanu chachikulu m'manja mwanu
16. Gwiritsani dzanja lanu lakumanja kuti mutambasule bwino chala chanu chachikulu ndi dzanja lanu pansi. Mukumva kutambasula mbali yayikulu ya dzanja lanu.
17. Gwiritsani masekondi osachepera 15 mpaka 30.
18. Bwerezani 2 mpaka 4 nthawi.
19. Lonjezani dzanja lanu ndi dzanja lanu likuyang'ana mmwamba.
20. Gwirani cholemera chaching'ono mdzanja lanu ndikukweza dzanja lanu mmwamba. Mudzamva kutambasula kumbuyo kwa dzanja lanu.
21. Pepani dzanja lanu kuti mubwezeretse kulemera kwake pamalo ake oyamba.
22. Kodi magulu awiri a 15.

Zochita 2: Kutsutsa kutambasula

Exercise 3: Kupindika kwazithunzi

Zochita 4: Kutambasula kwa Finkelstein

Zochita 5: Kupindika kwa dzanja

Mukayamba kulimba, pang'onopang'ono mutha kukulitsa kunenepa.

Zochita 6: Kukulitsa dzanja

1. Lonjezani dzanja lanu ndi dzanja lanu likuyang'ana pansi.
2. Gwirani cholemera pang'ono mukamayendetsa dzanja lanu kumbuyo ndi kumbuyo. Mukumva kutambasula kumbuyo kwa dzanja lanu ndi dzanja.
3. Pang'ono pang'ono bweretsani dzanja lanu pamalo pomwe linali loyambirira.
4. Kodi magulu awiri a 15.

Mutha kukulitsa kulemera pang'onopang'ono mukamapeza nyonga.

Exercise 7: Kulimbitsa kupatuka kwamiyala yamanja

1. Lonjezerani dzanja lanu patsogolo panu, kanjedza chikuyang'ana mkati, mutakhala ndi cholemera. Chala chanu chachikulu chiyenera kukhala pamwamba. Sungani mkono wanu patebulo ndipo dzanja lanu likhale pamphepete ngati mukufuna thandizo lina.
2. Khalani patsogolo, bata pang'ono dzanja lanu, ndipo chala chachikulu chikukwera kudenga. Mukumva kutambasula kumunsi kwa chala chanu chachikulu pomwe chimakumana ndi dzanja lanu.
3. Pepani dzanja lanu pansi pomwepo.
4. Kodi magulu awiri a 15.
5. Khalani pampando ndi miyendo yanu yotseguka pang'ono.
6. Gwirani kumapeto amodzi kwa gulu lotanuka ndi dzanja lanu lamanja.
7. Yendetsani kutsogolo, ikani chigongono chanu chakumanja pa ntchafu yanu yakumanja, ndipo dzanja lanu ligwe pansi pakati pa mawondo anu.
8. Pogwiritsa ntchito phazi lanu lakumanzere, pitani kumapeto ena a zotanuka.
9. Ndi dzanja lanu likuyang'ana pansi, pendani pang'onopang'ono dzanja lanu lamanja kumbali kutali ndi bondo lanu lakumanzere. Mukumva kutambasula kumbuyo ndi mkatikati mwa dzanja lanu.
10. Bwerezani nthawi 8 mpaka 12.
11. Bwerezani zochitikazi kudzanja lanu lamanzere.
12. Finyani mpira wa putty kwa masekondi asanu monga nthawi.
13. Kodi magulu awiri a 15.
14. Ikani kansalu kapira kapena taye pamutu panu ndi chala chanu. Onetsetsani kuti gululi ndilolimba mokwanira kuti lingakane.
15. Tsegulani chala chanu chachikulu kuti mutambasule gulu la mphira momwe mungathere. Mudzamva kutambasula pamodzi ndi chala chanu chachikulu.
16. Kodi magulu awiri a 15.

Exercise 8: Kulimbitsa mphamvu zopatuka zozungulira

Zochita 9: Kulimbitsa mwamphamvu

Zochita 10: Kutentha kwa zala

Nthawi yoti muwone dokotala wanu

Ndikofunika kuti muzichita izi nthawi zonse kuti muchepetse zizindikilo zanu ndikupewa kuwombana. Muthanso kugwiritsa ntchito mankhwala otentha komanso ozizira padzanja lanu kapena kumwa mankhwala osagwiritsa ntchito mphamvu monga ibuprofen (Advil) kuti muchepetse ululu.

Ngati mwachitapo kanthu kuti muchepetse ululu wanu ndipo dzanja lanu silikukhala bwino, muyenera kuwona dokotala. Pamodzi mutha kudziwa njira yabwino yochiritsira.

Atha kukutumizirani kwa katswiri kuti akalandire chithandizo china. Ndikofunikira kuti muzichitira de Quervain's. Ngati sichikulandilidwa, zitha kuwononga mayendedwe anu kapena kupangitsa kuti tendon sheath iphulike.