Zochita 5 za Rotator Cuff Pain

Zamkati

• Zoyenera kuchita mutavulala?
• 1. Khomo lotambasula
• 2. Kutembenuka kwakunja kozungulira
• 3. Mizere yotsika kwambiri
• 4. Tembenuzani ntchentche
• 5. Makina otchetchera kapinga
• Nthawi yoti muwonane ndi dokotala

Kodi kuvulala kwa khafu ndi chiyani?

Monga okonda masewera ndi othamanga momwemonso, kuvulala kwamapewa ndi bizinesi yayikulu. Zitha kukhala zopweteka kwambiri, zochepetsa, ndikuchedwa kuchira.

Chofukizira cha rotator ndi gulu la minofu inayi yomwe imakhazikika pamapewa ndikulola kuti isunthe. Wothandizira thupi komanso woyambitsa WebPT Heidi Jannenga akuti muyenera kuwona mutu wa fupa lamanja ngati gofu, komanso dera lamapewa ngati gofu. Iye akuti, "Chotengera cha Rotator chimagwira ngati mikono yomwe imathandiza kuti mpira uzizungulirabe ndikugudubuzika kwinaku utsalira."

Kuvulala kwambiri kwa ma Rotator ndikumangirira ndi misozi.

• Impingement: Chowongolera chimachitika pamene thumba la potengera limafufuma ndikuphwanya malo pakati pamanja ndi mafupa amapewa, ndikupangitsa kutsina. Kupsyinjika kwa minofu, kuvulala kwina mopitirira muyeso, ndi mafupa amfupa ndizomwe zimayambitsa kutupa.
• Misozi: Kuvulala kocheperako, khafu yampukutira imalira misozi ikamang'ambika. Misozi yambiri sifunikira kuchitidwa opaleshoni.

Kubwereza mobwerezabwereza, kutsogola pamutu kumatha kuchepa minofu ya rotator ndipo chifukwa chake imavulaza. Ichi ndichifukwa chake othamanga monga baseball pitchers nthawi zambiri amakhala ndi mavuto amapewa. Kuvulala koopsa, monga kugwera pa mkono wanu, kumathanso kuvulaza. Mosasamala kanthu momwe zimachitikira, chiopsezo cha khushoni ya rotator misozi imawonjezeka tikamakalamba komanso kuvala matupi athu kukuunjikana.

Zoyenera kuchita mutavulala?

Yesani kugwiritsa ntchito njira ya "RICE" mukangovulala: Mpumulo, ayezi, kupanikizika, ndipo kukwera gwirani ntchito limodzi kuti muchepetse ululu ndi kutupa. Kutupa kukatsika ndipo mkono wanu sukuvutikanso kusuntha, machitidwe ena akhoza kukuthandizani kuchiritsa ndikupewa zovuta monga "phewa lachisanu" kapena kutaya mayendedwe osiyanasiyana. Izi ndi monga:

• kutambasula pakhomo
• kasinthasintha wakunja wosanja
• mizere yotsika kwambiri
• kubwerera ntchentche
• makina otchetchera kapinga amakoka

Ngati muli omasuka kuwonjezera kulemera kwa izi, yesetsani kugwiritsa ntchito kanyumba kakang'ono kapena gulu lolimbana ndi kubwereza. Ngati mulibe chowunikira, yesani kugwiritsa ntchito chitini cha msuzi.

1. Khomo lotambasula

1. Limbikitsani minofu yanu poima pakhomo lotseguka ndikutambasula manja anu kumbali.
2. Gwirani mbali zonse za chitseko ndi dzanja lililonse pansi kapena pansi pamapewa, ndikudalira pakhomo mpaka mutamvekera pang'ono.
3. Bwererani molunjika pamene mukutsamira ndikusunthira kulemera kwanu kumapazi anu. Muyenera kumva kutambasula kutsogolo kwa phewa lanu. Osapitilira.

2. Kutembenuka kwakunja kozungulira

1. Gona mbali moyang'anizana ndi dzanja lanu lovulala.
2. Pindani chigongono cha mkono wanu wovulala mpaka madigiri 90 ndikupumitsa chigongono pambali panu. Kutsogolo kwanu kuyenera kupumula pamimba panu.
3. Gwirani kachingwe kakang'ono m'dzanja lovulalalo, ndikusunga chigongono chanu pambali panu, pang'onopang'ono kwezani chodulirira chakudengacho. Lekani kusinthasintha mkono wanu ngati mukumva kupsyinjika.
4. Gwirani cholumikizira kwa masekondi angapo musanabwerere poyambira ndi dzanja lanu pansi.
5. Bwerezani magawo atatu a 10 mpaka katatu patsiku. Wonjezerani kubwereza mpaka 20 pomwe gulu la 10 likhale losavuta.

3. Mizere yotsika kwambiri

1. Onetsetsani gulu lolimbana ndi chinthu cholimba kapena pamwamba pamapewa. Onetsetsani kuti ndi otetezeka kuti asatayike mukamakoka.
2. Gwadani bondo limodzi kuti bondo loyang'anizana ndi dzanja lanu lovulalalo likweze. Thupi lanu ndi bondo lotsika ziyenera kulumikizidwa. Pumutsani dzanja lanu lina pa bondo lanu lomwe mwakweza.
3. Gwirani gululo mosamala mutatambasula mkono wanu, kokerani chigongono chanu mthupi lanu. Sungani msana wanu molunjika ndi kufinya masamba anu phewa palimodzi ndi pansi pamene mukukoka. Thupi lanu lisasunthe kapena kupotoza ndi mkono wanu.
4. Bwererani kuti muyambe ndikubwereza magawo atatu a 10.

4. Tembenuzani ntchentche

1. Imani ndi mapazi anu m'lifupi ndi mapewa mutagwada. Sungani msana wanu molunjika ndikugwada patsogolo pang'ono m'chiuno.
2. Ndikulemera pang'ono mdzanja lililonse, kwezani manja anu ndikuwakweza kutali ndi thupi lanu. Ositseka chigongono chanu. Finyani masamba anu paphewa pomwe mukutero. Osakweza mikono yanu pamwamba pamapewa.
3. Bwererani kuti muyambe ndikubwereza magawo atatu a 10.

5. Makina otchetchera kapinga

1. Imani ndi mapazi anu mulifupi. Ikani kumapeto kwake kwa gulu lotsutsa pansi pa phazi moyang'anizana ndi dzanja lanu lovulala. Gwirani mbali inayo ndi mkono wovulala, kuti gululo lizitha kudutsa mozungulira thupi lanu.
2. Kusunga dzanja lanu m'chiuno ndipo osatseka mawondo anu, pindani pang'ono m'chiuno kuti dzanja logwira gululo likhale lofanana ndi bondo lina.
3. Monga ngati kuyamba makina otchetchera kapinga poyenda pang'onopang'ono, onetsetsani kuti mukuyimirira pomwe mukukoka chigongono chanu kuthupi lanu ku nthiti zakunja. Khalani omasuka pamapewa anu ndikufinya masamba anu paphewa pomwe mukuyimirira.
4. Bwerezani magulu atatu a 10.

Nthawi yoti muwonane ndi dokotala

Ngakhale masewerawa atha kuthandiza kulimbitsa thupi pambuyo povulala pang'ono, kuvulala kwakukulu kapena kobwerezabwereza kumafunikira chidwi. Funsani dokotala ngati mukumva:

• kupweteka kapena kupweteka kwambiri
• kutupa
• zovuta kukweza mkono wanu
• kuvuta kugona pamanja kuposa masiku angapo mutavulala

Izi ndi zizindikiro zovulala kwambiri.