Ukukhuselwa Kwesandla: Indlela Yokuthintela Ukulimala Xa Uphakamisa Ubunzima

Kubantu abaphakamisa iintsimbi, ngaba zikhona iindlela zokukhusela izihlahla nokuthintela ukwenzakala xa uphakamisa iintsimbi?

Ukukhuselwa Kwesandla

Izandla zidityanisiwe. Izandla zifaka isandla kakhulu kuzinzo kunye nokuhamba xa usenza imisebenzi okanye uphakamisa iintsimbi. Babonelela ngokushukumiseka kweentshukumo kusetyenziswa izandla kunye nokuzinza ukuthwala nokuphakamisa izinto ngokukhuselekileyo nangokukhuselekileyo (Ithala leencwadi leSizwe loNyango, ngo-2024). Ukuphakamisa iintsimbi ngokuqhelekileyo kwenziwa ukomeleza nokuzinzisa izihlahla; nangona kunjalo, ezi ntshukumo zinokubangela intlungu yesihlahla kwaye zikhokelela ekulimazeni ukuba akwenziwanga ngokuchanekileyo. Ukukhuselwa kwesandla kunokugcina izihlahla zomelele kwaye zisempilweni kwaye ngundoqo ekuphepheni iingxaki kunye nokwenzakala.

Ukomelela Kwesandla

Amalungu esihlahla abekwe phakathi kwesandla kunye namathambo omphambili. Izibonda zilungelelaniswe kwimiqolo emibini yesibhozo okanye elithoba lilonke lamathambo amancinci / amathambo e-carpal kwaye aqhagamshelwe kwingalo kunye namathambo esandla ngama-ligaments, ngelixa ii-tendon zidibanisa imisipha ejikelezayo emathanjeni. Amalungu e-Wrist yi-condyloid okanye ibhola eguquliweyo kunye ne-socket joints ezincedisa ukuguqa, ukongezwa, ukuxuthwa, kunye nokunyakaza kwe-adduction. (Ithala leencwadi leSizwe loNyango. 2024) Oku kuthetha ukuba izihlahla zinokuhamba kuzo zonke iinqwelomoya ezihambayo:

• Ecaleni ngecala
• Phezulu nasezantsi
• Jikela

Oku kunika uluhlu olubanzi lokunyakaza kodwa kunokubangela ukugqoka ngokugqithiseleyo kunye nokukrazula kunye nokwandisa umngcipheko woxinzelelo kunye nokulimala. Izihlunu kwi-forearm kunye nesandla sokulawula intshukumo yeminwe eyimfuneko yokubamba. Ezi zihlunu kunye nemisipha kunye neentambo ezibandakanyekayo zihamba ngesihlahla. Ukomeleza izihlahla kuya kuzigcina zihamba, kunceda ukuthintela ukulimala, kwaye kwandise kwaye kugcinwe amandla okubamba. Kuphononongo kwii-weightlifters kunye ne-powerlifters ezivavanye iintlobo zokulimala ezizigcinayo, ukulimala kwesandla kwakuqhelekileyo, kunye nokulimala kwemisipha kunye ne-tendon yeyona nto ixhaphake kakhulu phakathi kwee-weightlifters. (Ulrika Aasa et al., 2017)

Ukukhusela Izandla

Ukukhuselwa kwesandla kunokusebenzisa iindlela ezininzi, ezibandakanya ukwandisa ngokuqhubekayo amandla, ukuhamba, kunye nokuguquguquka ukuphucula impilo kunye nokukhusela ukulimala. Ngaphambi kokuphakamisa okanye ukubandakanya nawuphi na umthambo omtsha, abantu ngabanye kufuneka badibane nomboneleli wabo wezempilo oyintloko, umqeqeshi womzimba, umqeqeshi, ingcali yezonyango, okanye i-chiropractor yezemidlalo ukubona ukuba yeyiphi imithambo ekhuselekileyo kwaye ibonelele ngeenzuzo ezisekelwe kwimbali yokulimala kunye nenqanaba langoku lempilo..

Ukwandisa ukuhamba

Ukushukuma kuvumela izihlahla ukuba zibe noluhlu olupheleleyo lokunyakaza ngelixa zigcina uzinzo oluyimfuneko kumandla kunye nokuqina. Ukungabikho kokuhamba kwi-wrist joint kunokubangela ukuqina kunye nentlungu. Ukuguquguquka kudibene nokuhamba, kodwa ukuguquguquka ngokugqithiseleyo kunye nokungabikho kozinzo kunokubangela ukulimala. Ukwandisa ukuhamba kwesandla, yenza imithambo ubuncinane kabini ukuya kathathu ngeveki ukuphucula uluhlu lwentshukumo ngokulawula nokuzinza. Kwakhona, ukuthatha ikhefu rhoqo imini yonke ukujikeleza kunye nokujikeleza izihlahla kunye nokutsala ngobunono kwiminwe ukuze izolule kuya kunceda ukunciphisa uxinzelelo kunye nokuqina okunokubangela iingxaki zokuhamba.

Shushubeza

Ngaphambi kokuba usebenze, fudumeza izihlahla kunye nomzimba wonke ngaphambi kokuba usebenze. Qala ngokukhanya kwe-cardiovascular ukuze ufumane i-synovial fluid kumalungu ajikelezayo ukuthambisa amalungu, okuvumela ukuhamba kakuhle. Umzekelo, abantu ngabanye banokwenza amanqindi, bajikelezise izandla zabo, benze umthambo wokushukuma, banwebe kwaye bandise izihlahla, kwaye basebenzise isandla esinye ukutsala iminwe ngobunono. Malunga ne-25% yokulimala kwezemidlalo kubandakanya isandla okanye isandla. Ezi ziquka ukulimala kwe-hyperextension, iinyembezi ze-ligament, i-front-inside okanye i-thumb-side side intlungu ngenxa yokulimala ngokugqithiseleyo, ukulimala kwe-extensor, kunye nabanye. (UDaniel M. Avery 3rd et al., 2016)

Ukuqinisa imiSebenzi

Izandla ezomeleleyo zizinze ngakumbi, yaye ukuzomeleza kunokukhusela isihlahla. Imithambo ephucula amandla esihlahla ibandakanya ukutsalwa, ukunyuswa, ukunyathela, ukuthwala, kunye Zottman curls. Amandla okubamba abalulekile ekwenzeni imisebenzi yemihla ngemihla, ukuguga okunempilo, kunye nempumelelo eqhubekayo ngokuphakamisa iintsimbi. (Richard W. Bohannon 2019) Ngokomzekelo, abantu abanengxaki yokunyusa ubunzima kwiinqwelo-mafutha zabo ngenxa yokuba intsimbi ishenxile ezandleni zabo banokungabi namandla ngokwaneleyo okubamba isihlahla.

Isongelwa

Ukusonga isihlahla okanye iimveliso ezincedisa ukubamba zifanelekile ukuba ziqwalaselwe abo banemiba yesihlahla okanye iinkxalabo. Bangakwazi ukubonelela ngokuzinza kwangaphandle okongeziweyo ngelixa bephakamisa, ukunciphisa ukubamba ukukhathala kunye noxinzelelo kwiigaments kunye neetendon. Nangona kunjalo, kucetyiswa ukuba ungathembeli kwii-wraps njengonyango-konke umlinganiselo kwaye ugxininise ekuphuculeni amandla omntu ngamnye, ukuhamba, kunye nokuzinza. Uphononongo kubadlali abanokulimala kwesandla lubonise ukuba ukulimala kwenzeka nangona i-wraps igqoke i-34% yexesha ngaphambi kokulimala. Ngenxa yokuba abadlali abaninzi abalimele abazange basebenzise i-wraps, oku kubhekiselele kumanyathelo okukhusela anokuthi athintele, kodwa iingcali zivumile ukuba uphando olungakumbi luyafuneka. (U-Amr Tawfik et al., 2021)

Ukuthintela Ukwenzakala Ngokugqithisileyo

Xa ummandla womzimba uphinda uphindaphindeka ngokuphindaphindiweyo ngaphandle kokuphumla okufanelekileyo, uyaguga, uxinezeleke, okanye udumbe ngokukhawuleza, nto leyo ebangela ukulimala ngokugqithisileyo. Izizathu zokulimala ngokugqithisileyo ziyahluka kodwa zibandakanya ukungaguquki ukusebenza ngokwaneleyo ukuphumla izihlunu kunye nokuthintela ubunzima. Uphononongo lophando malunga nokuxhaphaka kokulimala kwi-weightlifters yafumanisa ukuba i-25% yayingenxa yokulimala kwe-tendon. (Ulrika Aasa et al., 2017) Ukuthintela ukusetyenziswa ngokugqithiseleyo kunokunceda ukuphepha iingxaki zesihlahla ezinokubakho.

Ifomu efanelekileyo

Ukwazi ukwenza iintshukumo ngokuchanekileyo kunye nokusebenzisa ifom efanelekileyo ngexesha ngalinye lokuzilolonga / iseshoni yoqeqesho kubalulekile ekukhuseleni ukulimala. Umqeqeshi womntu, i-physiotherapist yezemidlalo, okanye i-physiotherapist ye-physiotherapist inokufundisa indlela yokulungisa ukubamba okanye ukugcina ifom echanekileyo.

Qinisekisa ukubona umboneleli wakho ukuze afumane imvume ngaphambi kokuba uphakamise okanye uqalise inkqubo yokuzivocavoca. Unyango Lokwenzakala Chiropractic kunye ne-Functional Medicine Clinic inokucebisa ngoqeqesho kunye ne-prehabilitation okanye yenza ukuthunyelwa ukuba kukho imfuneko.

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Ukufaneleka kweMpilo

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Ucaphulo

U-Erwin, J., kunye noVaracallo, M. (2024). I-Anatomy, iGxala kunye neLungu eliPhezulu, iNdlela yeSihlalo. KwiStatPearls. www.ncbi.nlm.nih.gov/pubmed/30521200

Aasa, U., Svartholm, I., Andersson, F., & Berglund, L. (2017). Ukulimala phakathi kwee-weightlifters kunye ne-powerlifters: ukuphononongwa okucwangcisiweyo. Ijenali yaseBrithani yonyango lwezemidlalo, 51 (4), 211-219. doi.org/10.1136/bjsports-2016-096037

Avery, DM, 3rd, Rodner, CM, & Edgar, CM (2016). Isandla esinxulumene nezemidlalo kunye nokulimala kwesandla: uphononongo. Ijenali yotyando lwamathambo kunye nophando, i-11 (1), i-99. doi.org/10.1186/s13018-016-0432-8

Bohannon RW (2019). Amandla okubamba: I-Biomarker eyimfuneko kubantu abadala. Ukungenelela kwezonyango ekugugeni, i-14, i-1681-1691. doi.org/10.2147/CIA.S194543

Tawfik, A., Katt, BM, Sirch, F., Simon, ME, Padua, F., Fletcher, D., Beredjiklian, P., & Nakashian, M. (2021). Uphononongo malunga nesiganeko sokulimala kwesandla okanye iWrist kubadlali be-CrossFit. Cureus, 13(3), e13818. doi.org/10.7759/cureus.13818