Uncedo olutsha lwetennis elbow lusetyenzisa isixhobo sokomeleza esibizwa ngokuba yiTheraBand FlexBar ukukhulula intlungu yentsimbi. Ukunyangwa kwendabuko yentlungu ye-tennis ibhokhwe igxininise ekukhuseleni imisebenzi emininzi yomlenze kunye nomgudu wokuzama ukuphepha "ukusetyenziswa kakubi" kweetoni ezicaphukisayo kwi-tennis elbow. Nangona kunjalo, uphando olutsha lujonge indima yokwenza imisebenzi yokuqinisa kunye nendlela yokusetyenziswa ngayo ukunciphisa intlungu ye-tennis elbow .
Uxhasongo lweeNkxaso zokuPhatha i-Tennis Elbow nge-Exentric Exercise
Uphononongo olwenziwe ngo-2009 loMbutho weeMidlalo wezeMidlalo waseMerika ukhangele izigulane ezine-tennis elbow engazange iphuculwe kunye nonyango lwemveli. Isiqingatha sezigulane kulolu cwaningo sisebenzise ithuluzi lokuzivocavoca elikhethekileyo elibizwa ngokuba yiTheraBand FlexBar ukwenza iimpawu zokuqiniswa kwe-forearm. Ezi zifundo zenzelwe ngokukodwa ukuba zenze i-eccentric strengthening strengths-a technique ephumelele kwizigulane ezineentlungu zesifo se -tendonitis .
Uphononongo lufumene ukuba izigulane ezisebenzisa i-TheraBand FlexBar zinempumelelo engcono kunezigulane ezingazange zisebenzise esi sixhobo esithile. Oku kwakuyi-preliminary study, kwaye izigulane ezimbalwa zihlolwe. Ngoko ke, uphando olungakumbi lufunekayo ngaphambi kokuba uqikelele ukuba olu hlobo lomsebenzi luyimpendulo yentlungu ye-tennis. Nangona kunjalo, oku ngokuqinisekileyo yinkqubo ekhuselekileyo engenayo imiphumo emihle yemiphumo okanye amayeza - unyango oluqhelekileyo lisetyenziselwa i-tennis elbow.
Eli phepha lishicilelwe kwiNew American American Journal of Sports kunye neThythrapiya ngo-2010.
Olunye uphononongo lwezifundo, olushicilelwe ngo-2012, lufumene ukuba zonke izifundo ezizisebenzisa ukunyamezela iziphumo zineziphumo ezintle zokuphucula intlungu kunye namandla okubamba. Uninzi lwale zifundo lwaluqhutywe ngokuzibandakanya. Iiprogram zokusetyenziswa zaziguquke ngexesha kunye nokuba ziphi izigulane ezenza izivo zokufunda, ukusuka kwinyanga ukuya kunyaka opheleleyo ngexesha kunye nanye ukuya kwezihlandlo ezithandathu ngosuku.
Ngolu hlobo oluphezulu, isifundo asizange senze naziphi na izigqibo malunga nokuba kaninzi kangakanani ixesha lokuzilolonga kufuneka lenziwe.
Exercric Exercises
Ukuzivocavoca okwenziwa nge-TheraBand Flexbar kuboniswe kwiphepha lokuphanda kunye newebhusayithi yeTheraBand kunye nemveliso xa kuthengiswa. Kulo mzekelo, yinto engesokunene eneentlungu ze-tennis kunye nokubizwa ngokuba yi-side involved. Ibha igcinwe ngakwesokunene ngakho ke ilungele ngqo kwiziko lomzimba wakho. Usibamba isiphelo esiphezulu ngesandla sakho sobunxele kwaye uphahla isalathisi sobunxele ukuze ngoku ibha ibonakale phambi komzimba kodwa i-horizontal kwaye idibbini zombini ivuliwe ngokupheleleyo. Isandla sekhohlo sitshintshile ngokupheleleyo ngelixa isandla esilungileyo siphelile. Emva koko uvumela isalathisi sakho sokunene ukuba singabikho kwi-bridge.
Thenga iTheraBand Flexbar kwi-Amazon.com:
I-Flexbar yenziwa kwirebhi eyomileyo, yendalo kunye neenyawo ezide. Zifumaneka kwiidamitha ezahlukileyo ezithatha ubuninzi okanye amandla ambalwa ukugoba kwi-U shape. It has ridges ukuze kube lula ukumbamba.
Imithombo:
"Ukuqeqeshwa okuMandla oMandla oMandla kunokuthi Uncede Ukuphatha i-Elbow Tennis, i-Show Show" "I-American Orthopedic Society yoMuthi wezeMidlalo, iNtlanganiso yoNyaka. 7/11/2009.
Phil Page, "Umdlalo omtsha we-tennis elbow osebenzayo," uN Am J Sports Phys Ther, 2010 5 (3): 189-93
Raman J, MacDermid JC, Grewal R .. "Ukusebenza kweendlela ezahlukeneyo zokuxhatshazwa kwi-epicondylosis yangaphambili-uhlolo oluhlelekile." J Hand Ther. 2012 Jan-Mar; 25 (1): 5-25; Imibuzo 26. i-doi: 10.1016 / j.jht.2011.09.001.
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