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Abubuwan da Za Su Taimaka Maka Ka Hana Ciwon Tendonitis da Sauran Raunin Ƙwayoyin Ƙasa

Tandonitis da raunin da aka samu a cikin tsokoki na jiki suna cikin cututtukan da suka fi kowa a cikin jiki, suna shafar 'yan wasa, masu yakin karshen mako, ma'aikatan ofishin, da masu sha'awar. Waɗannan yanayin sun ƙunshi kumburi, ƙwayoyin cuta, ko kuma lalacewar jijiyoyi, tsokoki, ƙwayoyin cuta, da fascia, sau da yawa sakamakon maimaitawa, ɗorawa ba zato ba tsammani, ko rashin ilimin halittu. Idan ba a magance su ba, za su iya ci gaba daga ɗan taushi zuwa ciwo mai tsanani, rashin ƙarfi na tsawon lokaci, da kuma rasa aiki. Labari mai kyau: ana iya hana yawancin waɗannan raunin ta hanyar halayen horo, sanin jiki, da kuma matakan da aka yi niyya. Wannan jagorar yana ba da zurfin zurfi, tushen hujja don kare jijiyoyinka da kuma kayan da ke cikin jiki don ku iya kasancewa mai aiki da kuma rashin ciwo.

Fahimtar Tendonitis da Raunin Ƙwayoyin Ƙuƙwalwa

Tendonitis ta musamman tana nufin kumburi ko cizon jijiya - tsananin, madaidaiciyar faifan fiber mai haɗa tsoka da ƙashi. Yana faruwa mafi yawanci a kafada (ƙwanƙwasa mai juyawa), ƙuƙwalwar gwiwa (ƙuƙwalwar gwiwa ta gefe, wanda galibi ake kira ƙuƙwalwar wasan tennis), wuyan hannu, gwiwa (ƙuƙwalwar jijiya), da ƙuƙwalwar Achilles. A halin yanzu, raunin ƙwayoyin tsoka ya ƙunshi wani babban rukuni wanda ya haɗa da jijiyoyin tsoka (ƙuƙwalwar da aka fasa), ɓarkewar haɗin gwiwa ( lalacewar ɓangarorin da ke haɗa ƙashi da ƙashi), da kuma rauni (ƙuƙwalwar gwiwa (wanda ya haifar da tasiri kai tsaye). Kodayake tsarin, duk sun bambanta da lalacewar ƙwayoyin haɗin gwiwa waɗanda suka fi ƙarfin ƙarfin su na yanzu.

Tendonitis da raunin da aka samu a cikin ƙwayoyin taushi suna da alamomi na kowa: ciwo na gida, kumburi, taushi, tauri, da rage yawan motsi ko ƙarfin a yankin da aka shafa. Ciwo sau da yawa yakan yi muni tare da aiki kuma yana inganta tare da hutawa a farkon, amma idan maimaitawa ya ci gaba ba tare da daidaitawa ba, ƙwayoyin na iya fuskantar canje-canje masu lalacewa (tendinosis) waɗanda ke zama da wuya a juyawa. Fahimtar cewa waɗannan raunin ba koyaushe ne kawai kumburi ne mabuɗin: yawan amfani da shi yana haifar da lalata collagen, rage yawan jini, da rashin amsawar warkarwa. Hana wannan yanayin yana da tasiri sosai fiye da magance cutar da aka kafa.

Abubuwan da ke Shafan Hadarin Cutar Tendonitis da Raunin Ƙwayoyin Ƙasa

Ko da yake kowa zai iya samun raunin da zai sa ya yi wa nama mai taushi rauni, wasu abubuwa suna sa ya yi wuya a yi wa mutum rauni sosai.

Abubuwan da ke tattare da Biomechanical da kuma Technical Factors

  • ]Maimaitaccen microtrauma: ] Yin irin wannan motsi sau dubbai ba tare da canji ko daidaitaccen farfadowa ba yana mayar da hankali ga takamaiman jijiyoyin jiki.
  • Matsayi mara kyau: Kayan kafafu masu zagaye, matsayin kai na gaba, da rashin daidaituwa na kwandon kafa suna canza tsarin haɗin gwiwa kuma suna ƙara matsa lamba akan jijiyoyin jiki.
  • Fasaha mara kyau: Yin amfani da nau'i mara kyau yayin ɗagawa, jefawa, gudu, ko ma rubuta kaya a cikin hanyoyin da ba a tsara su ba.
  • Rashin daidaituwa na tsokoki: Rashin ƙarfi ko tsananin tsokoki a gefe ɗaya na haɗin gwiwa suna ƙarfafa jijiyoyin da ke adawa don ramawa.

Abubuwan da Ke Shafan Horarwa da Rayuwa

  • Karuwa na kwatsam a cikin kaya: Saurin ƙaruwa na girma, ƙarfin, ko mitada yawa, da wuri kuskureba ya ba da damar tsarin collagen don daidaitawa.
  • Rashin isasshen warming: Tashin jijiyoyin sanyi sun fi ƙarfi, ba su da ƙarfi, kuma suna da saukin kamuwa da microtears lokacin da aka yi musu rauni kwatsam.
  • Rashin dawowa: Tendons suna warkewa a hankali saboda iyakancewar samar da jini; kwanaki masu wahala na horo ba tare da hutawa ba suna haifar da lalacewar tarawa.
  • Rashin abinci mai gina jiki da ruwa: Rashin isasshen bitamin C, bitamin D, zinc, da magnesium suna lalata haɗin collagen da gyara ƙwayoyin. Rashin ruwa yana rage ƙarfin ƙwayoyin.

Shekaru, Lafiya, da Kuma Yanayin Yanki

  • Tsufa: Yankin tsokoki da ƙarfin jan hankali suna raguwa tare da tsufa saboda canje-canje a cikin haɗin haɗin collagen da rage ayyukan sel. Manya tsofaffi suna fuskantar haɗari mafi girma har ma da ayyukan yau da kullun.
  • Kasuwancin kiwon lafiya: Ciwon sukari, cututtukan jijiyoyin jiki, gout, da cututtukan autoimmune suna ƙara kumburi na tsarin kuma suna raunana ƙwayoyin haɗin gwiwa.
  • Nauyin jiki: Yawan nauyi yana ƙara nauyin inji ga jijiyoyin da ke ɗaukar nauyi (Achilles, patellar, plantar fascia) kuma yana haɓaka yanayin ƙonewa.
  • Hanyoyin kwayoyin halitta: Wasu mutane suna da tsarin collagen mai rauni ko jinkirin amsa warkarwa.

Hanyoyin Tsare-tsare Masu Ƙarfi

Hana tendonitis da raunin da aka samu a cikin ƙwayoyin taushi yana bukatar aiki mai kyau da kuma yin amfani da hanyoyi da yawa.

1. Ka Warm Ka Da kyau Kuma Ka Yi Halin da Ya Dace

Kyakkyawan motsa jiki ba kawai yana ƙara yawan zafin jiki ba, yana haɓaka kwararar jini zuwa jijiyoyi, yana inganta bin ƙa'idodin ƙwayoyin halitta, kuma yana kunna tsarin jijiya. Fara da mintuna 5 zuwa 10 na ƙarancin ƙarfin motsa jiki (jogging, keke, tsalle-tsalle) sannan kuma motsa jiki mai ƙarfi wanda ke kwaikwayon tsarin motsi na aikinku na gaba. Misali, motsa jiki a kafafu, tafiya lunges, da'irƙirar hannu, da jujjuyawar kwarangwal suna shirya jijiyoyi don cikakken motsi ba tare da haɗarin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin jiki ba. Guji tsananin tsananin tsananin tsananin jiki; ajiye waɗanda don sanyaya. Binciken da aka buga a cikin Journal of Strength and Conditioning Research (FLT: 1) ya tabbatar da cewa motsa jiki mai ƙarfi yana rage yawan rauni da haɓaka aiki, wannan ba zai yiwu ba don hana rauni.

2. Jagorancin Da ya dace da Fasaha da Biomechanics

Kyakkyawan tsari yana sanya damuwa mara kyau akan jijiyoyi da haɗin gwiwa, yana hanzarta lalacewa. Ko kuna ɗaga nauyi, wasa da wasan tennis, ko yin aikin hannu, saka lokaci a cikin koyon inji mai kyau. Yi la'akari da ɗaukar mai horar da ƙwarewa, mai ilimin lissafi, ko mai horar da mutum don kimantawa ta farko. Nazarin bidiyo na iya bayyana rashin daidaito ko ma'auni waɗanda ba za ku iya ji ba. Musamman, mai da hankali kan daidaitawar haɗin gwiwa: kiyaye wuyan hannu tsaka tsaki yayin riƙewa, guje wa valgus a gwiwa yayin da ke kwance, da kuma kula da ƙashin kashin baya tsaka tsaki yayin duk ɗagawa. Daidaicin fasaha yana rage ƙarfin ƙarfin ƙarfin jijiya kuma yana rarraba nauyi a cikin tsarin da yawa. Don ayyukan wurin aiki, kimanta saitin tashar aiki na keyboard na tendergonomic, rage kujerun daidaitawa, da saka idanu daidaitawa a tsayi na iya ragewa sosai.

3. Ci gaba a hankaliKa bi Dokar 10%

Tendons suna daidaitawa da hankali ga nauyin inji, sau da yawa yana ɗaukar makonni fiye da tsokoki don ƙarfafawa. Guji ƙara yawan horo (sets, maimaitawa, tsawon lokaci) ko ƙarfin (nauyi, gudu) fiye da 10% a mako. Wannan jagorar da aka kafa da kyau yana taimakawa hana yawan aiki na kwatsam wanda ke haifar da tendinopathy. Lokaci Tsarin horo zuwa sake zagayowar ƙarfin daban-daban kuma yana ba da damar daidaitawa. Hada da makonni deload kowane makonni uku zuwa huɗu inda za ku rage girma ko ƙarfin kashi 50% don ba da damar dawo da ƙwayoyin gaba ɗaya. Ci gaba mai hankali yana da mahimmanci musamman lokacin da kuka fara sabon wasanni ko dawowa daga lokacin hutu.

4. Ka Ƙarfafa Ƙarfinka a Kowane Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙ

Ƙarfafa tsokoki da ke kewaye da haɗin gwiwa yana ba da tallafi mai ƙarfi ga jijiyoyin da ke ƙetare haɗin gwiwa. Misali, glute mai ƙarfi da ƙuƙwalwa suna rage damuwa akan sassauƙan kugu da ƙananan baya; tsokoki masu ƙarfi na ƙuƙwalwar jujjuyawar gwiwa suna kare jijiyoyin kafada. Mai da hankali kan motsi mai haɗari (squats, deadlift, layuka, latsawa) amma kuma sun haɗa da motsa jiki na keɓewa don masu daidaitawa. Ayyukan motsa jiki na musamman inda tsokoki suka daɗe a ƙarƙashin tashin hankali suna da tasiri sosai don daidaita yanayin jijiyoyin hannu. Misalai na gargajiya sun haɗa da saukad da ƙuƙwalwar ƙuƙwalwar ƙuƙu don rashin daidaituwa na Achilles da tsawan tsawan tsawan tsawan tsawan tsawan tsawan tsawan tsawan tsawan tsawan tsawan tennis.

5. Ka ba da fifiko ga sassauci, motsi, da kuma kula da nama mai laushi

Kula da kwanciyar hankali na jijiya da cikakken zangon motsi na haɗin gwiwa yana rage haɗarin rauni. Bayan motsa jiki, yi tsawaitaccen tsawaitawa na dakika 20 zuwa 30 a kowace rukunin tsokoki, mai da hankali kan wuraren da kuka yi aiki. Haɗa kumfa da sakin myofacial don magance wuraren firgita da manne a cikin tsokoki da fasciatight fascia na iya haɓaka tashin hankali na jijiya. Yoga da Pilates suna da kyau sosai don motsi gaba ɗaya, sanin jiki, da lafiyar ƙwayoyin haɗin gwiwa. Duk da haka, guje wa tashin hankali zuwa ciwo; mai laushi, aiki mai daidaito yana ba da kyakkyawan sakamako na dogon lokaci. Tsarin motsi na yau da kullun na mintina 10 zuwa 15 na iya haifar da babban bambanci, musamman ga yankuna masu ƙuntatawa kamar kugu, hamstrings, da kirji.

6. Ka ba da izinin yin hutu da kuma warkewa

Tandons suna buƙatar awanni 48 zuwa 72 don dawo da su gaba ɗaya bayan ɗaukar nauyi mai ƙarfi, kodayake za a iya ci gaba da aiki mai sauƙi. Haɗa akalla kwana ɗaya ko biyu na hutawa a mako kuma ku kula da barci sosai. Manya suna buƙatar awanni 7 zuwa 9 a kowace dare don gyara ƙwayoyin da daidaita hormones. Yin motsa jiki ba tare da dawowa ba yana haifar da yanayin catabolic inda lalacewar collagen ta wuce haɗuwa. Kula da nauyin horo ta amfani da kayan aiki kamar littafin horo ko mai sa ido na saurin zuciya mai saurin saurin saurin saurin saurin zuciya (HRV). Idan kun lura da ciwo mai ci gaba, asarar aiki, ko canje-canje a cikin yanayi, ɗauki ƙarin ranar hutawa ko canza zuwa farfadowa mai aiki kamar yin iyo ko yin keke mai laushi. Ingancin bacci yana da mahimmanci musamman; Clinic Cleveland ya tabbatar da cewa rashin bacci yana haɓaka haɗarin rauni da rauni.

7. Ka inganta abinci mai gina jiki don lafiyar ƙwayoyin da ke haɗa kai

Collagen, furotin na tsarin jijiyoyi, yana buƙatar takamaiman abubuwan gina jiki don haɗuwa da gyara. Vitamin C yana da cofactor a cikin samar da collagen; ya haɗa da 'ya'yan itatuwa, barkono, strawberries, da broccoli a cikin abincinku. Vitamin D [[FLT: 3]] yana tallafawa aikin rigakafi kuma yana rage kumburi; yana nufin 600-800 IU kowace rana daga hasken rana, kifi mai ƙanshi, ko ƙarin abinci. [[FLT: 4]]Zinc [[FLT: 5]] da [[FLT: 6]] jan ƙarfe suna cikin haɗin haɗin collagen; kyawawan kayan suna haɗa da goro, tsaba, kayan lambu, da nama mai laushi. [[FLT: 8]]Omega-3 mai ƙanshi daga mai mai mai ƙanshi ko mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙanshi mai ƙ

8. Ka yi amfani da kayan aiki da kuma kayan aiki masu kyau

Lokacin da kake yin ayyuka masu maimaitawako a kwamfuta, a wurin gini, ko a cikin dakin motsa jikikayan aiki mai kyau na iya rage yawan tashin hankali. Maɓallin keyboard da kayan linzamin kwamfuta na ergonomic suna rage tsawo da karkatarwa na wuyan hannu. Don ɗagawa, yi amfani da madauri ko madauri na hook don kawai rage yawan nauyin hannayen hannu; su kayan aiki ne, ba maye gurbin ci gaban ƙarfin riƙewa ba. A wasanni, tabbatar da cewa kayan aiki ya dace da aikin: nau'in takalma mai kyau don ƙafafunku, girman riƙe racket wanda ya dace da hannunku, da safofin hannu waɗanda ba sa hana ƙuntatawa. Don aiki a saman kai ko matsalolin kafadu, la'akari da ƙungiyoyin juriya ko injunan kebul waɗanda ke ba da damar yin aiki mai sauƙi, mafi sarrafawa fiye da nauyin kyauta. Mabuɗin shine daidaita kayan aiki da aikin ba tare da ƙirƙirar ƙarfin jiki Muscles da ƙwayoyin jiki har yanzu suna buƙatar lodawa.

9. Ka saurari Jikinka kuma ka yi biyayya ga alamun gargaɗi

Alamar farko ta rashin lafiyar jijiya sau da yawa tana da kyau: ciwo mai banƙyama, tauri mai sauƙi bayan hutawa, ko ɗan rashin jin daɗi a yayin motsi na musamman. Mutane da yawa suna turawa ta hanyar waɗannan siginar, suna ɗauka cewa za su tafi, amma wannan shine ainihin lokacin da tsoma baki ya fi mahimmanci. Lokacin da kuka lura da ciwo mai ci gaba, rage aikin laifi da kashi 50% ko maye gurbinsa da madadin mara zafi. Aiwatar da kankara (1520 min) bayan aiki don rage kumburi. Idan alamun sun wuce mako ɗaya ko sun yi muni duk da rage nauyi, tuntuɓi mai ba da lafiya idaita likita ko likitan kiwon lafiya. Tallafi na farko tare da gyaran aiki, motsa jiki mai banƙyama, da kuma maganin hannu na iya hana cikakken rauni wanda ke buƙatar makonni ko watanni na sake dawowa. Kwalejin likitan likitancin likitancin Amurka ya jaddada cewa farkon magani yana ba da kyakkyawan sakamako.

Ƙarin Nasihu don Kiwon Lafiya na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙ

Bayan dabarun hanawa na asali da aka ambata a sama, waɗannan halaye na gaba suna tallafa wa jimiri na tendon da kuma ƙwayoyin tsoka a dukan rayuwarka.

  • FLT:0]]Tunƙasa-jirgin kai tsaye: Bambancin ayyukanku yana rarraba kaya a cikin ƙungiyoyin jijiyoyi daban-daban kuma yana guje wa maimaita damuwa akan tsarin iri ɗaya. Misali, mai gudu zai iya yin iyo ko yin keke, kuma dan wasan tennis zai iya haɓaka tare da horo na ƙarfi.
  • Kula da nauyin jiki: Kowane karin fam na nauyin jiki yana ƙara kimanin fam 3 zuwa 5 na ƙarfi ta hanyar jijiyoyin ƙananan ƙafar yayin tafiya, da ƙari yayin gudu. Kula da nauyi mai kyau ta hanyar daidaitaccen abinci mai gina jiki da aiki na yau da kullun kai tsaye yana rage ƙarfin inji akan jijiyoyin.
  • Sanya jadawalin bincike na motsi da dubawa na yau da kullun: Ziyarar shekara-shekara ga mai ilimin lissafi ko ƙwararren likitan wasanni na iya gano rashin daidaiton tsokoki, rashi na sassauƙa, ko ƙarancin motsi kafin su haifar da rauni. Yawancin kamfanonin inshora suna rufe binciken rigakafi; yi amfani da su.
  • Yi amfani da maganin sanyi a cikin dabarun: (FLT: 1) Aiwatar da kankara a kan tendon wanda ke jin haushi bayan aiki mai tsanani na iya iyakance kumburi mai tsanani. Kada ku taɓa amfani da kankara kai tsaye a fata; yi amfani da shinge na masana'anta kuma iyakance zaman zuwa minti 15.
  • FLT:0]]Tare da kuma tausa hannu:FLT:1]] Taron tausa na zurfin jiki na yau da kullun, motsa jiki na kayan aiki mai taushi (Graston, ASTYM), ko mirgina na iya karya mannewa, inganta kwararar jini, da kula da lafiyar ƙwayoyin. Shirya zaman kowane makonni 2 zuwa 4 a lokacin lokutan horo mai nauyi.
  • Ku saka hannun jari a takalma masu kyau: * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

Ta hanyar saka waɗannan ayyukan cikin rayuwarka ta yau da kullun, kuna canzawa daga tunanin mai amsawa don kula da raunin da ya faru bayan sun faru zuwa na mai aiki wanda ke kiyaye ikon jikinka na yin aiki. Raunin jijiya da na kayan taushi ba sakamakon rayuwa mai aiki bane; alama ce cewa tsarin yana buƙatar kulawa. Tare da ƙoƙari mai ɗorewa, zaku iya kasancewa mai ƙarfi, mai motsi, da rashin zafi na shekaru masu zuwa. Don ƙarin karatu, Cibiyar Nazarin Jikiyarwar Amurka ta Amurka ta bayar da kyakkyawan albarkatu ga marasa lafiya kan kula da jijiya, yayin da Cibiyar Nazarin Jikiyar da cututtukan Musculoskeletal da fata ta NFLT:3 ta samar da cikakkun jagorori kan rigakafin rauni na wasanni. Yin aiki a yau shine mafi kyawun saka hannun jari da zaku iya yi a cikin aikinku na dogon lokaci da jin daɗi.