I-Elbow Pain evela kwi-Lateral Epicondylitis, iTendonitis, kunye neTendinopathy
Ibhola leTennis, elibizwa ngokuba yi-epicondylitis elisisigxina, luyinto eqhelekileyo yokubandezeleka kwintsimbi kwiimbaleki. I-elbow ye-Tennis ithathwa njengengozi yokulimala eqhubekayo eyenzeka ngexesha elide ukusuka ekusebenziseni ngokuphindaphindiweyo kweengxube zengalo kunye ne-forearm.
Intlungu ye-tennis elbow icingelwa ukuba ihambelana neendwangu ezincinci kunye nomonakalo kwiitonti ezidibanisa imisipha ye-forearm kwi-epicondyle ye-lateral.
Kwiimeko ezininzi zeentlungu ezingapheliyo , kukholelwa ukuba zibangelwa yi- tendinopathy kune-tendinitis.
Sibanzi
Ngokuphindaphindiweyo, oogqirha basebenzisa i-tendinopathy yegama ukuchaza intlungu yeklasi ye-tennis elbow. I-Tendinopathy iyigama elisetyenziselwa ukuchaza ukulimala kwetonyoni ngenxa yokusetyenziswa kakubi kwexesha elide, kunye nokutshabalalisa kwethenda kunokuba kunokulimala kanzima okubangela ukuvuvukala kwethenda. Ukwahlukana kubalulekile kuba ukuvuvukala kwetininitis kuthathwa ngokuhlukileyo kunokwentengiso. Ukuvuvukala kwi-tendinitis ngokukhawuleza kusabela ngokukhawuleza kumachiza okanye unyango oluchasayo. Nangona kunjalo, kunye nokulimala okungapheliyo kwetoni ngenxa yokuguga, unyango lunokuba luninzi kwaye lujolise ekuphuculeni amandla othenda kunye nokwakhiwa kwezicubu.
Izizathu
Kwiimidlalo zokurhweba, ukusetyenziswa ngokugqithiseleyo kwemisipha ye-forearm, ikakhulukazi i-carpi radialis brevis, kunye neempembelelo eziphindaphindiweyo kunokunyusa umngcipheko we-tennis elbow.
Ezinye izinto ezinokuthi zibe negalelo kwinqanaba le-tennis ziquka ukungabikho kwamandla, ubuchule obubi, kunye nokunyuka ngexesha okanye ubunzima bomdlalo.
Kukho inkxalabo malunga nokuxhatshazwa kwetambo ye-racket ekhokelela kwimpembelelo yamandla ephezulu kwimisipha ye-forearm, eyinokunyusa uxinzelelo kwiitoni. Nangona abanye bekholelwa ukuba ubukhulu be-racket bond size banciphise i- tennis elbow , kukho ubungqina obuncinane bokuxhasa le mfundiso.
(Jonga: I-Elbow Tennis iqhagamshelwe kwiNkcazo engeyiyo inqaku ).
Kwezinye iimeko, umonakalo kwi-tendon kubangelwa yimpembelelo ngqo eya kubangela ukuba imisipha kunye neentlobo zenzeke.
Iimpawu
Ubuhlungu ngaphandle komgca, ngokuqhelekileyo ngexesha okanye emva kokusetyenziswa ngamandla, luphawu lokuqala lwetennis elbow. Kwezinye iimeko, ukuphakamisa okanye ukubamba izinto kunokuba nzima, kwaye ezinye ziba neentlungu eziphazamisa ingalo.
Unyango
Ukuphumla kukuqala unyango lwetennis elbow. Yeka yonke imisebenzi eyenza intlungu kwaye isebenzise indlela yokwelapha ye-RICE ukunciphisa intlungu kunye nokuvuvukala. Iingonyango zokugcinwa kwemilondolozo zidla rhoqo zifunekayo ukuze kuphuluke ngokupheleleyo i-tendinitis esoloko isombulula kwiintsuku ezimbalwa kwiiveki ezimbalwa.
Ukuba intlungu ye-tennis ibuhlungu ngenxa yokutshatyalaliswa kwe-tendon (ithethinopathy), inokuthatha kwiinyanga ezimbini ukuya ezintandathu ukufumana ngokupheleleyo. Uninzi lweziganeko ze-epicondylitis zengxowankulu ziba iingxaki ezingapheliyo eziqhubeka ziba nzima ngakumbi xa umdlali eqhuba umsebenzi nakuba enoba uhlungu buhlungu.
Ukuba ubuhlungu be-elbow buhlala ngaphezu kweentsuku ezimbalwa nangona kuphumla kunye nokunyango okulondolozayo, kufuneka ubone ugqirha wokuvavanya nokuhanjiswa kwonyango lomzimba .
Ingcali yomzimba ingasebenzisa i-ultrasound okanye ezinye iindlela zokunceda ukuphulukisa i-tendinopathy.
I-rehab ekhethekileyo ye-epicondylitis yasemgangathweni incike kwisizathu esona sengozi kunye nokuxilongwa. Nangona kunjalo, iindlela eziqhelekileyo zokubuyisela i-rehab ziquka i-ultrasound, imishanguzo, i-massage, braces okanye i-splints.
Xa ithenda iphilile, ukuqiniswa kunye nokuzivumelanisa nezimo kunokuthi kubekwe. Umgqirha wakho uya kukunceda ukufumana indlela efanelekileyo yokubuyela kuyo. Gcina ukhumbule ukuba ukuqala nayiphi na imisebenzi ngaphambi kokuba ithambo liphilise lingenza ingxaki ibe yimbi ngakumbi, ngoko landela ingcali yakho okanye iingcebiso zonyango.
Amachiza anqabileyo anganceda ukunciphisa ukuvuvukala nentlungu kwezinye iimeko ze-tendinitis.
Ukuba unobungozi obunzima okanye obunzima, ugqirha wakho unokucinga ukuba usebenzisa ii- cortisone injections ukukunceda ukukhulula.
Ukuzivocavoca kwi-Eccentric Kwangathi Ikhulule i-Tennis Elbow Pain
Uphuhliso olusandul 'ukwenziwa kwonyango lwetenethi kunye nezinye izilonda zamathambo, njenge- Achilles tendonitis sele ijolise kwiindlela ezithile zokuzibandakanya ezijoliswe kwiimisipha kunye neetoni. Iintlukwano zentetho yilezo zikhoyo apho i-muscle iyalulaba njengezivumelwano.
Umzimba omnye olula uye wabonisa iziphumo ezithembisayo kunye nezikhawulezileyo kubadlali abaninzi beetennis. Ukusetyenziswa kuluhlu olulula olusesikhunjeni lwe-wrist using bar bar flexible. Umsebenzo uquka ukuphazamisa i-Flexbar yerubhi ngesandla esisodwa kunye nokuxhathisa ibha njengoko kungabonakaliyo ngengalo eyalimalayo. Isiphumo siqhekeza ngokusesikweni kwemisipha yokuqhawula isandla kwi-forearm eyalimala. Olunye uphando olupapashwe kakuhle lufumene iziphumo ezilungileyo xa izigulane zenza izihlandlo ezintathu zokuphindaphinda iintsuku ngalunye kwaye zanda ukuya kwiisethi ezintathu zokuphindaphinda ezilishumi elinesibini imihla ngemihla.
- Jonga ividiyo ye-YouTube.
Uphando luyaqhubeka luxhasa inkxaso yokuba ukusetyenziswa kwemigudu ehamba phambili kusebenza kakuhle ekuphatheni ukulimala kwetonyon njenge-Achilles tendonosis, i-tennis elbow kunye ne-golfer's elbow.
Ngenxa yokuba le nto iqhelekile, ukubuyela kumsebenzi akufanele kwenzeke ngokukhawuleza, kunye nokuzikhusela okukhuselekileyo kunye nokomeleza imisipha kufuneka kwenziwe ngokuqhubekayo.
Uphando lwe-Tennis Elbow
Ukuba olu hlobo lonyango olungapheliyo nolusandululanga alusebenzi, utyando lunokunconywa njengendlela yokugqibela. Isalathisi sesandla sinokunika isiluleko malunga nokunyanga okunokwenzeka kunye neziphumo zokuhlinzwa. I-epicondylitis engaphendulwanga ingaphendulwanga, isoloko igugu okanye imeko engapheliyo ingaqhubeka ikhula ngakumbi kwaye idinga inyanga ezininzi ukuphilisa. Ukuxilongwa ngokukhawuleza kunye nonyango kubalulekile ukuba ubani ojongene nobuhlungu bendoda.
Thintelo
Ingaba ubuhlungu bakho bendoda buvela kwi-tendonitis okanye i-tendinopathy, unyango olukhawulezileyo lufanele lubandakanye ukuphumla. Ukuba unako ukucacisa isizathu sokulimala kwaye wenze ukulungiswa, oko kukuhamba kwakho okulandelayo. Ukuba intlungu yakho ibangelwa kukusetyenziswa kakubi, yinciphisa okanye umise loo msebenzi uze ufumane indawo. Ukuba ubuhlungu buvela kwimpumelelo yezemidlalo okanye ifomu engafanelekanga, qhagamshelana nomqeqeshi okanye umqeqeshi wokuqeqeshwa kwezakhono. Ukuba unako ukuphelisa izinto eziphosakeleyo, unakho amathuba amaninzi okuphucula ngokukhawuleza nangokuzeleyo.
Imithombo
I-American Academy ye-Orthopedic Surgeons, Ulwazi lweMonde, i-Tennis Elbow (i-Lateral Epicondylitis).
Coombes, et al. Ukusebenza kunye nokukhuselwa kwee-corticosteroid injections kunye nezinye iinjenge zokulawulwa kwe-tendinopathy: ukuhlaziywa ngokuchanekileyo kwezilingo ezilawulwa ngokungapheliyo. I-Lancet, uMqulu 376, iNdaba 9754, iphepha 1751 - 1767, 20 Novemba 2010
Jobe, et al. "I-epicondylitis yesikhokelo kunye ne-Medial ye-Elbow" J. Am. Acad. IOrn. Ukugula, uJan 1994; 2: 1 - 8.
Regan, et al. I-Tendinopathies ecaleni kwendoda. DeLee kunye ne-Drez's Orthopedic Sports Medicine. Wesithathu. Philadelphia, Pa .: Saunders Elsevier; 2009.. Kufike ngoJan, 2011