Kulowerera Pamapewa

Zamkati

• Zizindikiro zake ndi ziti?
• Zimayambitsa chiyani?
• Ndani ali pachiwopsezo chokhala nacho?
• Kodi amapezeka bwanji?
• Amachizidwa bwanji?
• Kusamalira kunyumba
• Thandizo lakuthupi
• Mankhwala
• Opaleshoni
• Nthawi yobwezeretsa
• Chitani masewera olimbitsa thupi muzichita zomwe simuyenera kuchita
• Kukhala ndi kulowerera paphewa

Kodi kulowetsedwa pamapewa ndi chiyani?

Kulowerera pamapewa ndichomwe chimayambitsa kupweteka kwamapewa. Amadziwikanso kuti impingement syndrome kapena phewa la osambira, popeza ndizofala posambira. Zimakhalanso zachilendo kwa othamanga ena omwe amagwiritsa ntchito mapewa awo kwambiri, monga osewera baseball kapena softball.

Chikho chanu cha rotator ndi gulu la minofu ndi minyewa yomwe imalumikiza fupa lanu lakumanja paphewa panu. Amakuthandizani kukweza ndikusinthitsa mkono wanu. Cuff cha rotator chimakhala pansi pamapewa, chomwe chimatchedwa acromion. Ngati muli ndi pempho lamapewa, khafu yanu ya rotator imagwira kapena kuphulika motsutsana ndi acromion. Mukakweza mkono wanu, danga (bursa) pakati pa makhafu a rotator ndi acromion limachepa, zomwe zimawonjezera kukakamizidwa. Kupsyinjika kowonjezereka kumakwiyitsa chikho cha rotator, kumabweretsa kulowetsedwa.

Zizindikiro zake ndi ziti?

Chizindikiro chachikulu cha kulowetsedwa paphewa ndikumva kuwawa mwadzidzidzi paphewa mukakweza mkono wanu kumbuyo kapena chammbuyo. Zizindikiro zina ndizo:

• zazing'ono koma zopweteka zonse m'manja mwanu
• ululu womwe umachokera kutsogolo kwa phewa lako mpaka mbali ya mkono wako
• ululu womwe umakulirakulira usiku
• kufooka kwa phewa kapena mkono

Zimayambitsa chiyani?

Milandu yambiri yodzinyamula pamapewa imachitika chifukwa chogwiritsa ntchito mopitirira muyeso. Kugwiritsa ntchito phewa mobwerezabwereza kumatha kupangitsa kuti minyewa yomwe ili paphewa pathuke, kuwapangitsa kuti "agwire" paphewa lanu lakumtunda. Nthawi zina, palibe chifukwa chodziwika.

Ndani ali pachiwopsezo chokhala nacho?

Kusewera masewera omwe amafunikira kuti mugwiritse ntchito mapewa anu poyenda kapena mwamphamvu ndiye chiwopsezo chachikulu kwambiri pakukula kwa mapewa. Zomwe zimachitika zomwe zingayambitse izi ndi monga:

• kusambira
• tenisi
• baseball

Ntchito zomwe zimafunikira kukweza kwambiri kapena kusuntha mikono kumawonjezeranso ngozi. Izi zikuphatikiza:

• ntchito yomanga
• mabokosi oyenda
• kupenta

Ukalamba komanso zovulala zam'mbuyomu zam'mbuyomu, monga kusunthika, ndizomwe zimayambitsa chiopsezo chamapewa. Anthu ena amakhalanso ndi mawonekedwe achilendo omwe amawonjezera chiopsezo.

Kodi amapezeka bwanji?

Dokotala wanu angayambe ndikukufunsani mafunso okhudzana ndi kuvulala komwe kudachitika kale komanso momwe mumachita masewera olimbitsa thupi. Chotsatira, atha kukufunsani kuti mupange mayendedwe angapo pogwiritsa ntchito phewa lanu kwinaku akuyang'ana mayendedwe achilendo. Izi zithandizanso dokotala wanu kuthana ndi zovuta zina, monga mitsempha yotsinidwa.

Nthawi zina, mungafunenso X-ray kuti muchepetse nyamakazi kapena onani ngati mafupa asintha, monga spur, zomwe zingayambitse kulowetsedwa.

Ngati dokotala akuganiza kuti muli ndi vuto lalikulu lozungulira la rotator kapena sangathe kukudziwani, angagwiritse ntchito MRI scan kuti ayang'ane bwino paphewa lanu.

Amachizidwa bwanji?

Pali mitundu ingapo yamankhwala yothandizira kuponderezedwa paphewa, kutengera momwe muliri mlandu wanu.

Kusamalira kunyumba

Kupuma ndikofunikira pankhani yothandizira kuponderezedwa paphewa. Pewani kuchita masewera olimbitsa thupi kapena kusunthika komwe kumapangitsa kupweteka kukukulirakulira. Izi ndizofunikira makamaka ngati ndinu othamanga

Ngakhale kuli bwino kusasuntha phewa kwambiri, pewani kugwiritsa ntchito gulaye kuti muchepetse mkono wanu kwathunthu. Izi zitha kubweretsa kufooka komanso kuuma pamapewa anu.

Yesani kuyika phukusi paphewa lanu kwa mphindi 10 mpaka 15 nthawi, kangapo patsiku, kuti muchepetse ululu komanso kutupa kulikonse komwe mungakhale nako.

Thandizo lakuthupi

Kukhazikika pamapewa nthawi zambiri kumayankha bwino kuchipatala, chomwe chimagwiritsa ntchito zolimbitsa thupi kumanganso mphamvu ndi mayendedwe osiyanasiyana. Dokotala wanu angakutumizireni kwa wochizira thupi yemwe amadziwika kuti wavulala paphewa.

Magawo anu azithandizo atha kuyang'ana minofu yomwe ili paphewa, mkono, ndi chifuwa, zomwe zingathandize kukonza magwiridwe antchito anu. Ngati ndinu wothamanga kapena mumagwira ntchito yomwe imafuna kugwiritsidwa ntchito pafupipafupi, wodwalayo atha kukuphunzitsani njira zoyenera kuti muchepetse kuyambiranso.

Angakupatseninso masewera olimbitsa thupi omwe mungachite kunyumba, omwe angakuthandizeni kuchira msanga. Onetsetsani kuti simukuchita mopambanitsa.

Mankhwala

Kutenga mankhwala osagwiritsidwa ntchito poletsa kutupa, monga ibuprofen (Advil, Motrin), amathandizira kuchepetsa kutupa ndi kupweteka m'mapewa. Ngati mankhwalawa, pamodzi ndi ayezi komanso kupumula, sizimachepetsa kupweteka kwanu, dokotala wanu akhoza kukupatsani jakisoni wa steroid kuti achepetse kutupa ndi kupweteka.

Opaleshoni

Ngati mankhwala ena akuwoneka kuti sakugwira ntchito, mungafunike kuchitidwa opaleshoni kuti mukulitse malo mozungulira khafu yanu. Izi zimapangitsa kuti ziziyenda momasuka popanda kugwira kapena kupukuta mafupa anu. Izi zimatha kuchitidwa ndi opaleshoni yochepetsetsa ya arthroscopic, ngakhale milandu yayikulu kwambiri imafunikira opaleshoni yotseguka. Kafukufuku waposachedwa adakayikira zaubwino wochotsa fupa chifukwa chongolumikiza.

Nthawi zambiri, zotsogola zam'mapewa, chotengera chanu chozungulira chimatha kung'ambika. Izi zikachitika, mungafunike kuchitidwa opaleshoni kuti mukonze misozi.

Kutsatira mtundu uliwonse wamankhwala opangira phewa, mungafunikire kuvala mwala pang'ono. Dokotala wanu wa mafupa ndi amene adzadziwe nthawi yomwe mungachotse gulaye.

Nthawi yobwezeretsa

Kulowetsedwa pamapewa nthawi zambiri kumatenga miyezi itatu kapena isanu ndi umodzi kuti muchiritse kwathunthu. Milandu yayikulu kwambiri imatha kutenga chaka chimodzi kuti ichiritsidwe. Komabe, mutha kuyamba kubwerera ku zomwe mumachita mkati mwa milungu iwiri kapena inayi. Onetsetsani kuti mumayendera pafupipafupi ndi dokotala kuti muwonetsetse kuti simukuchita mopitirira muyeso. Izi zitha kuwonjezera nthawi yanu yochira kapena kupangitsa kuvulala kwina.

Chitani masewera olimbitsa thupi muzichita zomwe simuyenera kuchita

Mukamachira paphewa, muyenera kupewa chilichonse chomwe chimafuna kuponya, makamaka ndikumva mikono yanu, monga tenisi, baseball, ndi softball. Muyeneranso kupewa mitundu ina yazitsulo zolemera, monga makina osindikizira kapena kutsikira pansi. Ngati mukusambira, muyenera kupuma kaye ku maphunziro anu kuti ntchitoyo ichitike.

Ngakhale ndikofunikira kupumula phewa lanu, mutha kuchita masewera olimbitsa thupi kuti mulimbikitse khafu yanu ndikutambasula minofu m'manja mwanu, phewa, ndi chifuwa.

Yesani izi:

• Imani ndi mikono yanu m'mbali mwanu ndipo manja anu akuyang'ana kutsogolo. Finyani masamba anu paphewa palimodzi ndikugwiritsanso masekondi asanu kapena khumi. Bwerezani kangapo.
• Tambasulani dzanja lanu patsogolo panu ndikuyendetsa patsogolo pogwiritsa ntchito phewa lanu lokha. Kenako sunthani phewa lanu momwe mungathere osasuntha khosi kapena kumbuyo, kapena kupindika mkono.
• Bodza mbali yanu yomwe simukukhudzidwa ndipo ikani mkono wanu wapamwamba munthawi ya 90-degree. Khalani ndi chigongono mchiuno mwanu ndikusinthasintha mkono wanu wakumunsi kupita kudenga. Bwerezani nthawi 10 mpaka 20.
• Imani pakhomo, mutagwira mbali ya chimango ndi mkono wanu pang'ono pansi pamapewa. Tembenuzani thupi lanu lakumtunda kutali ndi mkonowo mpaka mumve kutambasula pang'ono, ndikugwira.

Ngati zina mwazimenezi zimakupweteketsani, lekani kuzichita kapena yesetsani kuzigwira kwakanthawi kochepa.

Kukhala ndi kulowerera paphewa

Ngakhale kulowetsedwa pamapewa kumatha kukhala kopweteka komanso kumakhudza zochitika zanu zatsiku ndi tsiku, anthu ambiri amachira kwathunthu pakangopita miyezi yochepa. Nthawi zambiri, mumangofunika kupuma ndi chithandizo chamankhwala. Ngati iwo samakupatsani mpumulo, mungafunike kuchitidwa opaleshoni, yomwe imatha kuwonjezera miyezi ingapo kuti mupeze nthawi yochira.