Uma udlala imidlalo yevidiyo futhi izandla zakho ziqala ukulimala, ubeka ingozi yokuhlushwa ukucindezeleka okuphindaphindiwe okudala ubuhlungu ngisho nokuphazamiseka ezandleni zakho. Lezi zimpawu zibangelwa ukuvuvukala nokucindezela eceleni komhubhe we-carpal, umgogodla wesibindi kanye nezinye izintambo ezigijima kusukela entendeni yesundu kuya ehlombe.
Kunezinhlobo ezihlukahlukene zokwelashwa namadivayisi atholakele ukuthi abadlali baye basebenzisa ukunciphisa lobu buhlungu; Kodwa-ke, uma unesifo esibucayi nesibindi, kufanele nakanjani uthintane nodokotela wezokwelapha kuqala-bangakwazi ukweluleka ngokuqondile ukuthi yini okufanele uyenze esimweni sakho esithile, futhi usize ukugwema ukulimala okubi noma okubi kakhulu.
Nazi ezinye izindlela zokwelapha nezinye zokwelapha abanye abasetshenziselwe ukusiza lapho izandla zabo zilimala kusuka ekugembula.
Isisekelo esiyisisekelo sisondela
Akukho okubaluleke kakhulu kunalokho ukulula isandla. Eqinisweni, uma njalo uthatha amakhefu ekudlalweni imidlalo futhi usebenzisa ikhompyutha yakho ukuze usule, unethuba elihle lokugwema izinkinga ngokuphelele.
Ngesandla esivamile nesandla sezandla: Bamba isandla sakho phambi kwakho, ubuso bezintendle zibheke kude, iminwe ibheke phezulu noma iphansi. Khona-ke, ngodonsa iminwe yakho kuwe ngakwesinye isandla. Landela lokhu ngokukhomba iminwe phansi ngesinkwa esibhekene nawe, bese ubeka isandla sakho samahhala ngemuva kwesandla osolulayo. Ngomusa ukudonsa isandla sakho kuwe futhi.
Ukuhluka kwalezi zindlela ukudweba nje inkomba kanye iminwe ephakathi, kunokuba yonke iminwe emine ngesikhathi esisodwa. Bese wenza okufanayo ngeminwe yezindandatho ne-pinky ngokwehlukana.
Ukuqinisa isandla
Ukuze uqinise, into engcono kakhulu ongayisebenzisa yiTheraputty, efana nebhola elikhulu le-putty eliyinyumba olifakelayo. Lokhu kuvame ukukhetha ukushaya amabhola noma amanye amadivaysi, ngoba lokhu kungabangela ukuthi wenze ukunyakaza okufanayo ngendlela efanayo, okungewona omuhle ngoba yilokho okwabangela ukuthi inkinga iqale.
I-Splints Yokukhuphuka
Ukuqhaqhaza kwe-cock-up kuhlanganisa isithupha nesigqoko sakho ngendlela okufanele ugcine ama-wrists akho endaweni yokungathathi hlangothi, okunciphisa ukucindezeleka emhubheni we-carpal. Lezi zingenza umehluko omkhulu ukuthi abanye abantu bayakwazi kangakanani ukusebenza ngaphandle kobuhlungu.
I-Nerve Flossing
Uma unobunzima obuningi, ungase udinge ukuzivocavoca okunye ukuze uthole izandla zakho zime.
Into eyodwa ongazama ngayo isisindo sezintambo. Lokhu kuhamba ukuhambisa isisindo emhubheni we-carpal. Ukuze wenze lokhu, zama ukubamba ingalo yakho phansi, isundu futhi unike ngamasentimitha ambalwa ukusuka emzimbeni wakho. Khona-ke, shintsha isikhumba sakho emuva futhi usibuyisele ekungathathi hlangothi, njengokungathi isandla sakho sinamaphiko futhi uyayifaka. Yenza lokhu izikhathi ezingu-30.
Ukwelashwa Kwemvelo
Uma ubona udokotela wezinhlungu zakho, enye yezokwelapha zokuqala eziphakanyisiwe ukuthi ukwelashwa ngokomzimba. Iphutha elivamile abantu abakwenzayo uma ukwelapha ngokomzimba kungenqamuki noma ukuyeka lapho ubuhlungu babo buqala ukwehlisa. Uma usulimale, kufanele ucabange njengento engunaphakade okumelwe uhlale usebenza kuyo, kunokuba ulungise okuthile ngaphambi kokubuyela emuva evamile.
Ezinye ezinye zokwelapha ongase uzihlangabezane nazo zihlanganisa i-ultrasound ne-electrostimulation, kanye nezindlela ezihlukile ze-Active Release Technique ne-Graston Technique.
Ergonomics
Esinye sezixazululo ezinhle kakhulu zobuhlungu besandla nobugqila ukuzama ukukugwema kuqala. Yilapho i-ergonomics ingena khona.
Isibonelo, uma usebenza kukhompyutheni, kufanele ube nokuqapha kwakho nekhibhodi ekuphakameni okufanele, futhi kufanele ugcine izinyawo zakho phansi phansi. Uma udlala amageyimu wevidiyo, ungcono futhi ukuhlala kahle. Ngeshwa, iningi labadlali livame ukwehla embhedeni. Gwema lokhu, futhi uqaphele ukuthi umzimba wakho ubeke kanjani lapho udlala, ngoba uma ugijimelane nomdlalo omkhulu, ungaba khona kulezi zikhundla ezimnandi futhi ezingenakwenzeka isikhathi eside ngaphandle kokuziqaphela, futhi yilokho iresiphi zonke izinhlobo zezifo zomzimba.
Thatha amakhefu, vuka, welule, futhi uhambe ngezinyanga ezingu-20 ukuya ku-30.
Uma udlala imidlalo yakho kukhompyutha edeskini, setha ikhompyutha yakho ngokuzenzakalelayo. Futhi, ukusetshenziswa kwegundane isikhathi eside kungabangela ukucindezeleka esandleni sakho nasesandleni sakho. Ungase ufune ukuzama igundane le-zero-voltage njengo-3M Ergonomic Mouse, okuyisisekelo sokubamba isisekelo esikuvumela ukuba ubambe isandla sakho ngokuqondile, isimo esibhekene nesundu.
Ezinye izinto zokuzama
Ama-anti-inflammatories afana ne-ibuprofen kanye ne-naproxen (amagama omuthi we-Advil and Aleve, ngokulandelana) anganciphisa ukuvuvukala nokunciphisa ubuhlungu.
Amaphakethe e-Ice noma i-pad yokushisa nayo ingasiza.
Uma ubuzwa ubuhlungu emahlombe akho, okungenzeka (ikakhulukazi nge-Wii), ukusikhipha umzimba kungasiza. Thola indawo epholile, eqinile, ifaka umunwe kukho, cindezela kanzima bese uhambisa umunwe wakho phezu kwendawo. Yenza lezi zikhathi eziyishumi, kuphela ngesinye isiqondiso.
Ukufundwa Kunconyiwe
Uma ufuna ukufunda kabanzi futhi uthole amanye ama-stretches nokuzivocavoca, hlola lezi zincwadi ezimbili ezinconyiwe
- "Ukwelashwa Okubuhlungu Okuhlala Phakade," ngo-Ming Chew
- "Umuthi We-Muscle," nguRob Destefano
Lezi zincwadi zinikeza isisindo nokuzivocavoca ukuze unciphise ubuhlungu kuzo zonke izingxenye zomzimba wakho, kuhlanganise nezandla zakho.