Zifukwa za 7 Zowawa za M'chiuno Kuchokera Kuthamanga

Zamkati

• Chifukwa chiyani kupweteka m'chiuno?
• 1. Kupsyinjika kwa minofu ndi tendonitis
• 2. Matenda a IT band
• 3. Minofu tendon bursitis
• 4. Cholozera m'chiuno
• 5. Misozi ya Labral cartilage
• 6. Mafupa amathyoka
• 7. Osteoarthritis
• Kuchira
• Kupewa
• Mfundo yofunika

Chifukwa chiyani kupweteka m'chiuno?

Kuthamanga kumapereka maubwino ambiri, kuphatikiza kuwongolera thanzi lamtima, kusangalala, komanso moyo wabwino. Komabe, amathanso kuvulaza malo, kuphatikiza m'chiuno.

Kupweteka kwa m'chiuno kumakhala kofala kwa othamanga ndipo kumakhala ndi zifukwa zosiyanasiyana. Ndikosavuta kuti chiuno chikhale cholimba. Izi zingawachititse kuti asasinthe kwambiri atapanikizika, zomwe zimawapangitsa kupsinjika ndi kupsinjika. Pambuyo pake, izi zimatha kubweretsa zowawa komanso kuvulala.

Nazi zifukwa zisanu ndi ziwiri zomwe zimayambitsa kupweteka kwa mchiuno, komanso chithandizo ndi kupewa.

1. Kupsyinjika kwa minofu ndi tendonitis

Kupsyinjika kwa minofu ndi tendonitis zimachitika minofu ya m'chiuno ikagwiritsidwa ntchito mopitirira muyeso. Mungamve kupweteka, kupweteka, ndi kuuma m'chiuno mwanu, makamaka mukamathamanga kapena kusintha chiuno chanu.

Pewani kupsyinjika kwa minofu ndi tendonitis pozizira malo omwe akhudzidwa kangapo patsiku. Tengani mankhwala osagwiritsidwa ntchito poletsa kutupa (NSAIDs) monga akuwuzira. Milandu yayikulu imafunikira chithandizo chakuthupi.

2. Matenda a IT band

Iliotibial band syndrome (ITBS) imakhudza othamanga ndipo imatha kumveka kunja kwa ntchafu ndi bondo lanu. Gulu lanu lotchedwa iliotibial (IT) ndi minyewa yolumikizira yomwe imayenda kunja kwa ntchafu yanu kupita ku bondo lanu. Zimakhala zolimba ndikukwiyitsidwa chifukwa chogwiritsa ntchito mopitilira muyeso mobwerezabwereza.

Zizindikiro zake zimaphatikizapo kupweteka ndi kukoma pa bondo, ntchafu, ndi ntchafu. Mutha kumva kapena kumva phokoso kapena phokoso likusuntha.

Kuti muchiritse ITBS, tengani ma NSAID ndikuwumitsa malo omwe akhudzidwa kangapo patsiku. Kutambasula kumathandizanso kukulitsa mphamvu komanso kusinthasintha mu gulu lanu la IT. Nthawi zina pangafunike jakisoni wa corticosteroid.

3. Minofu tendon bursitis

Bursae ndi matumba odzaza madzi omwe amateteza mafupa, tendon, ndi minofu yolumikizana ndi chiuno chanu. Kuyenda mobwerezabwereza, monga kuthamanga, kuyika matumba a bursa, kuwapangitsa kukhala opweteka komanso otupa. Izi zimabweretsa bursitis, yomwe imadziwika ndi kutupa, kufiira, komanso kukwiya.

Pofuna kuchiza minofu ya tendon bursitis, pumulani pazomwe mumachita mpaka mutakhala bwino. Ikani malo omwe akhudzidwa kangapo patsiku ndipo tengani ma NSAID kuti muchepetse ululu ndi kutupa. Nthawi zina amagwiritsa ntchito jakisoni wa corticosteroid.

Onani wothandizira kapena chitani zina mwazimenezi mchiuno nokha. Nthawi zonse tenthetsani thupi lanu potambasula musanathamange, ndipo pangani mphamvu zolimbitsa m'chiuno mwanu.

Funsani azachipatala ngati mwadzidzidzi mukulephera kusuntha chiuno, malungo, kapena kupweteka kwambiri. Kutupa kwambiri, kufiira, ndi mabala amafunanso ulendo wopita kwa dokotala.

4. Cholozera m'chiuno

Cholozera m'chiuno ndikutupa m'chiuno komwe kumachitika chifukwa chamtundu winawake, monga kugwa kapena kugundidwa kapena kumenyedwa. Malo okhudzidwa akhoza kukhala otupa, otunduka, komanso owawa.

Ngati muli ndi mchiuno wovulala, pumulani mpaka mutachira. Yesani zina mwa mankhwala apakhomowa kuti muchepetse kuvulala. Ikani malo okhudzidwa kwa mphindi 15 mpaka 20 kangapo patsiku.

Kuti muchepetse kutupa ndi kupweteka, gwiritsani bandeji yotanuka ngati compress. Pamodzi ndi ma NSAID, jakisoni wa corticosteroid angalimbikitsidwe mtsogolo.

5. Misozi ya Labral cartilage

Mng'alu wa m'chiuno ndi katemera kunja kwa mkombero wachitsulo chophatikizira. Imakhazikika ndikukhazikika m'chiuno mwanu, ndikuteteza pamwamba pa thambo lanu mkati mwazitsulo lanu. Misozi ya Labral imatha kuchitika chifukwa chobwereza bwereza, monga kuthamanga.

Ngati muli ndi misozi ya mchiuno, kupweteka kumatha kutsagana ndikudina, kutseka, kapena kugwira mawu kapena kumva mukamasuntha. Kuyenda kothamanga kumachepa, ndipo mutha kukumana ndi zovuta. Zizindikiro sizimveka bwino nthawi zonse kapena zosavuta kuzizindikira. Nthawi zina simudzakhala ndi zizindikiro zilizonse.

Onani dokotala wanu ngati mukuganiza kuti muli ndi misozi ya mchiuno. Mutha kupimidwa thupi, X-ray, MRI, kapena jekeseni wa anesthesia.

Chithandizo chitha kuphatikizira chithandizo chamankhwala, ma NSAID, kapena jakisoni wa corticosteroid. Ngati simukuwona kusintha ndi mankhwalawa, opaleshoni ya arthroscopic ingafunike.

6. Mafupa amathyoka

Kuswa mchiuno mwanu ndi kuvulala koopsa komwe kumabweretsa ngozi zowopsa pamoyo wanu. Kuphulika kwa mchiuno nthawi zambiri kumachitika fupa lomwe lili pansi pamutu wachikazi limasweka. Nthawi zambiri, zimachitika chifukwa chovulala pamasewera, kugwa, kapena ngozi yagalimoto.

Kuphulika kwa mchiuno kumakhala kofala kwambiri kwa achikulire. Kupweteka kwambiri ndi kutupa kumatha kutsagana ndi ululu wopweteka ndi kuyenda kulikonse. Simungathe kulemera mwendo wakhudzidwa kapena kusuntha konse.

Ngakhale mankhwala ena osasamala angathandize kuthana ndi zizindikilo, nthawi zambiri opaleshoni imafunika. Chiuno chanu chidzafunika kukonzedwa kapena kusinthidwa. Thandizo lakuthupi lidzafunika kuchira pambuyo pochitidwa opaleshoni.

7. Osteoarthritis

Hip osteoarthritis imatha kupweteketsa othamanga. Zimakhala zofala kwa othamanga achikulire. Osteoarthritis amachititsa kuti chichereŵechereŵe m'chiuno chiwonongeke, kugawanika, ndi kukhala chophwanyika.

Nthawi zina zidutswa zamafupa zimatha kugawanika ndikuduka mkati mwanjira yolumikizira. Kutayika kwa karoti kumapangitsa kuti mafupa a mchiuno asakhudze kwambiri. Kutsutsana uku kumayambitsa kupweteka, kupsa mtima, ndi kutupa.

Kupewa ndi kuchiza nyamakazi msanga ndikofunikira. Zakudya zotsutsana ndi zotupa pamodzi ndi mankhwala zitha kukhala zothandiza kuthetsa ululu komanso kulimbikitsa kusinthasintha. Milandu ina ingafune kuthandizidwa kapena kuchitidwa opaleshoni. Kukhala ndi kulemera wathanzi nkofunikanso.

Kuchira

Chofunika koposa, pumulani kuthamanga ngati mukumva kupweteka kwa m'chiuno. Mukayamba kumva bwino, pang'onopang'ono bweretsaninso zochitikazo kuti muzipewa kuvulala kwina.

Tsatirani chakudya chopatsa thanzi kuti muchiritse njira yochiritsira. Phatikizani zakudya zokhala ndi vitamini D wambiri komanso calcium. Zitsanzo za zakudya izi ndi monga nsomba, sardini, ndi zakudya zolimba, monga chimanga kapena mkaka.

Mukakhala bwino kuti mutha kuyambiranso, pang'onopang'ono yambitsani zomwe mumachita theka la nthawiyo komanso mwamphamvu. Pang`onopang`ono, bwererani njira kubwerera m'mbuyomu dongosolo lanu ngati kuli koyenera.

Kupewa

Kupewa ndi mankhwala abwino kwambiri pazovuta za m'chiuno. Samalani ndi magawo anu opweteka ndikuwathetsa nthawi yomweyo. Nthawi zonse tambasulani musanaphunzire komanso mutatha. Ngati ndi kotheka, siyani kutambasula nthawi yochita masewera olimbitsa thupi, kapena pumulani kokwanira.

Gwiritsani ntchito nsapato zabwino, zokwanira bwino zomwe zimapangidwa kuti zithetse mantha. Kuyika ma Orthotic kungagwiritsidwe ntchito kupititsa patsogolo ntchito ndikuchepetsa ululu. Yesetsani kulimbikitsa ndi kutambasula osati mchiuno mwanu, koma glutes, quadriceps, ndi kumbuyo kwanu.

Mungafune kuyika ndalama kwa mphunzitsi wanu kuti aphunzire mawonekedwe oyenera, ngakhale atakhala kwakanthawi kochepa. Amatha kukuphunzitsani makina ndi maluso oyenera.

Chitani zolimbitsa ndi zolimbitsa thupi, ndipo muzimva kutentha nthawi zonse musanathamange. Kubwezeretsa kapena yin yoga kungathandize kutambasula ndikubwezeretsanso matupi anu m'chiuno mwanu.

Mfundo yofunika

Kupuma ndikofunikira kwambiri kuti muchiritse. Ngati mukumva kupweteka kwa m'chiuno chifukwa chothamanga, mwina mumakhala ndi moyo wokangalika. Kukhala pambali sikungakhale koyenera, koma ndichachidziwikire kuti mungachite bwino kufikira mutachira.

Ngati ululu wanu wam'chiuno ukupitilira kapena ukuchitika mobwerezabwereza, pitani kuchipatala kapena dokotala wa mafupa. Amatha kukupatsirani matenda oyenera komanso njira yoyenera yothandizira.

Funsani azachipatala nthawi yomweyo ngati muli ndi vuto lachiuno lomwe limaphatikizidwa ndi kupweteka kwambiri, kutupa, kapena zizindikilo zatenda.