Momwe Mungadziwire, Kuchiza, ndi Kuteteza Kupweteka Kwambiri

Zamkati

• Kodi kupweteka kwakanthawi komwe kumapezeka bwanji?
• Kuyesa kwapamwamba kwa Thenar
• Kuyesa kwa Carpal tunnel
• Nchiyani chimayambitsa kulira kwanthawi yayitali ndikutupa?
• Momwe mungachitire ndi kuwawa kwakanthawi
• Chithandizo chamankhwala
• Zithandizo zapakhomo
• Momwe mungapewere kupweteka kwapamwamba
• Ndani ali pachiwopsezo cha ululu wamtsogolo?
• Tengera kwina

Kutsogola kwanu kwanthawi yayitali ndi malo ofewa ofewa m'munsi mwa chala chanu. Minofu inayi yomwe ikupezeka pano imapangitsa chala chanu chachikulu kutsutsana. Ndiye kuti, amalola chala chanu chachikulu kuti chigwire ndikugwirizira zinthu zazing'ono ngati pensulo, singano yosokera, kapena supuni. Chala chachikulu chomwe chimatsutsana chimakulolani kuti mutumizire mameseji pafoni yanu, kumvetsetsa ndi kutsegulira chitseko, ndikunyamula zikwama zolemera.

Mumagwiritsa ntchito chala chanu chachikulu kugwira ntchito zambiri zatsiku ndi tsiku. Popita nthawi, kubwerezabwereza kumeneku kumatha kupanikiza minofu yomwe imayendetsa chala chanu chachikulu, ndikupangitsa kutupa ndi kupweteka.

Pitilizani kuwerenga kuti mudziwe momwe kupweteka kwakanthawi kumadziwira, momwe amachiritsidwira, komanso momwe angapewere.

Kodi kupweteka kwakanthawi komwe kumapezeka bwanji?

Kuti muwone ululu wamtsogolo, dokotala wanu adzakufunsani kuti:

• pamene idayamba
• zomwe mumachita pomwe zimayamba
• komwe ululu wanu umamvekera ndipo ngati kufalikira kwina
• ngati chilichonse chikupangitsa kuti chikhale chabwino kapena choipa, makamaka mayendedwe ena
• ngati mudakhalapo kale
• ntchito yanu
• zochita zanu komanso zosangalatsa

Dokotala wanu adzayang'ana dzanja lanu, ndikuyang'ana komwe kuli ululu. Amatha kuyesa kubereka ululu posuntha chala kapena dzanja.

Kuyesa kwapamwamba kwa Thenar

Pachiyeso ichi, dokotala wanu akhoza kukankhira patsogolo panu ndi chala chake chachikulu kuti apeze malo opweteka.

Kuyesa kwa Carpal tunnel

Kuyesa kwa carpal tunnel, komwe dokotala wanu amaponyera mumsewu wanu wa carpal, ndimayeso ofala kwambiri. Dokotala wanu adzayesa izi ngati akuganiza kuti kupweteka kwanu kukugwirizana kapena kumayambitsa matenda a carpal.

Nchiyani chimayambitsa kulira kwanthawi yayitali ndikutupa?

Nthawi zambiri, kupweteka kwakanthawi komwe kumachitika chifukwa choti mwayamba kugwiritsidwa ntchito mopitirira muyeso chifukwa chobwereza kusuntha kwa zala. Ululu umakhala pamwambamwamba chifukwa minofu yomwe imasuntha chala chanu ilipo.

Chimodzi mwazinthu zomwe zimafala koma zosavuta kuzipewa zomwe zimapangitsa kuti anthu azikhala ndi vuto lodana ndi kutumizirana mameseji pafupipafupi ndi zala zanu zazikulu.

Minofu yakutsogolo kwanu yolumikizidwa ndi minyewa yomwe imadutsa mkati mwa dzanja lanu pamtunda wanu wa carpal. Mitsempha iyi ikatupa kapena pali kutupa kulikonse kwamatenda mumtambo wa carpal, imachepetsa njira ya carpal, ikumapanikiza zonse zomwe zili mmenemo, kuphatikiza mitsempha yapakatikati. Minyewa yapakatikati yomwe imadutsa mumsewuwu imayambitsa minofu kutsogola kwanu. Mitsempha ikapanikizika, imatha kupweteketsa nthawi yomweyo.

Zimagwiranso ntchito mwanjira ina. Matenda opitirira muyeso m'mitsempha yanu yapamtunda amatha kuthandizira matenda amtundu wa carpal m'manja mwanu. Matenda a Carpal amathanso kupweteketsa patsogolo panu.

Kuvulala pamasewera, makamaka pa baseball, kumatha kupweteketsa nthawi yomweyo. Nthawi zambiri, zimachitika mukakola mpira wosuntha ndi manja anu kapena kugwa pakatikati panu mutatambasula kuti mugwire mpira.

Momwe mungachitire ndi kuwawa kwakanthawi

Ngati mutha kuyimitsa zochitika zomwe zimayambitsa kutupa ndi kupweteka, nthawi zambiri zimakhala bwino. Nthawi zambiri izi sizingatheke chifukwa ndi ntchito yantchito. Ngati zili chifukwa cha zosangalatsa kapena masewera, mwina simungafune kuzisiya.

Chithandizo chamankhwala ndi zithandizo zapakhomo zitha kuthandizanso ngakhale simulekeratu zomwe zakhumudwitsani. Nthawi zambiri kuphatikiza kwamagulu onsewa kumagwira ntchito bwino.

Chithandizo chamankhwala

Chidutswa cha thumbu chimakonda kugwiritsidwa ntchito pochiza kupweteka kwakanthawi. Imalepheretsa chala chanu chachikulu, kotero kuti minofu singagwiritsidwe ntchito mopitirira muyeso. Izi zimathandiza kuthetsa ululu ndikupatsanso minofu yanu nthawi kuti ichiritse.

Simungathe kuvala ziboda nthawi zonse ngati zingakulepheretseni kuchita ntchito yanu, koma muyenera kuvala ngati kuli kotheka.

Mankhwala ena ndi awa:

• kulepheretsa chala chanu ndi tepi ya kinesiology
• mankhwala osagwiritsidwa ntchito poletsa kutupa, monga ibuprofen ndi naproxen
• jakisoni wa steroid
• kutema mphini, kutema mphini, kapena kusowa wouma

Zithandizo zapakhomo

Zinthu zomwe mungachite nokha kunyumba monga:

• Yeretsani malowa kwa mphindi 10, 3 kapena 4 patsiku
• Gwiritsani ntchito mankhwala ozizira pazowawa zaposachedwa
• Gwiritsani ntchito mankhwala ofunda kuti mumve kupweteka kwambiri
• kutikita m'deralo
• chitani chala chachikulu ndi chamanja

Momwe mungapewere kupweteka kwapamwamba

Njira yabwino yoletsera kupweteka kwakanthawi kuti chisachitike kapena kuchitikanso ndi kupewa zinthu zomwe zimakhudza kubwereza kusuntha kwazala.

Nthawi zina simungathe kuyimitsa izi chifukwa ndizofunikira pantchito kapena mukufuna kupitiliza zochitika zomwe zimayambitsa. Poterepa, muyenera kupuma pafupipafupi kuti mupumitse minofu yolamulira chala chachikulu.

Muthanso kupeza njira zina zochitira zomwe sizikuphatikiza kugwiritsa ntchito chala chanu chachikulu.

Kutambasula chala chanu chachikulu ndi minofu ya manja kumathandizanso kuti minofu isakhale yolimba. Nayi njira zina zabwino zakutsogolo kwanu:

• Pepani chala chanu chammbuyo kumbuyo kwanu ndikufalitsa zala zanu zina.
• Ikani dzanja lanu pansi mosanjikiza kwinaku mukusala chala chanu chachikulu ndi cholozera chamkati momwe mungathere.
• Ikani dzanja lanu pamalo athyathyathya ndi chikhatho chanu mmwamba ndipo modekha mutsamira kumtunda kwanu kwaposachedwa ndi chigongono, mukusunthira kuzungulira malowo.

Ndani ali pachiwopsezo cha ululu wamtsogolo?

Ntchito zambiri, masewera, komanso zosangalatsa zimawonjezera chiopsezo chanu chakumva kupweteka komanso kutukuka panthawiyi. Zina mwa izi ndi izi:

• ntchito zomwe zimagwiritsa ntchito makompyuta kapena zida zamanja pafupipafupi
• mankhwala kutikita
• hockey
• baseball
• gofu
• kuphika
• luso
• nyimbo
• kusoka ndi kuluka
• kulemba

Tengera kwina

Kupweteka komwe kumakhalapo nthawi zambiri kumachitika chifukwa cha kugwiritsidwa ntchito mopitilira muyeso komwe kumabweretsa chifukwa chobwereza kusuntha kwazala. Zimakhala bwino ndikuphatikiza mankhwala ndi mankhwala kunyumba.

Nthawi zina mutha kupewa kupweteka kwakanthawi popewa zinthu zomwe zimafunikira kubwerezabwereza chala. Ngati sizingatheke, kupumula pafupipafupi panthawiyi ndikuchita zolimba kumatha kukhala kothandiza.