Unokunciphisa umngcipheko we-carpal tunnel syndrome ngeendlela ezininzi. Unokuba unyanzelekile kwi-carpal tunnel syndrome ngenxa yeemeko zempilo, iimeko ze-anatomic, okanye ukulimala kwesandla. Unokuthintela uxinzelelo oluphindaphindiweyo kwaye ufunde ukugcina izibonda zakho kwindawo ekhuselekileyo yokungathathi hlangothi.
Izinto zeMpilo
Ukugqithisa kakhulu kunomngcipheko omkhulu kwi-carpal tunnel syndrome.
Ukuba isalathisi somzimba wakho (BMI) singama-30 okanye ngaphezulu, unobungozi obukhulu. Ayaziwa kakuhle ukuba kutheni ukugqithisa ngokweqile kwandisa umngcipheko. Uya kunciphisa ezinye iingozi zempilo ukuba unako ukugcina ubunzima bomzimba ngaphantsi kwe-BMI ye-30.
I-rheumatoid arthritis, isifo sikashukela, kunye ne-hypothyroidism kwandisa ingozi yakho ye-carpal tunnel syndrome. Ezi meko kunye nezinye ezenza ukuvuvukala okanye ukugcinwa kwamanzi kuthintela isikhala kwisitampu se-carpal. Ishukela ephezulu yegazi kwisifo sikashukela sonakalisa iimbulunga. Ukufumana unyango kule miqathango kunokunciphisa umngcipheko we-carpal tunnel syndrome.
Ubudala buyimingcipheko, i-carpal tunnel syndrome ayinqabile kubantwana kwaye iphezulu kubantu abangaphezu kweminyaka engama-40. Njengoko uneminyaka ubudala, uya kufuna ukunyamekela ngakumbi ukukhusela izibilini zakho.
Ukuphepha ukuFlekisa kwesandla kunye nokuPhatha okuPhindayo
Ukuqonda isimo sakho sesandla kunciphisa umngcipheko we-carpal tunnel syndrome. Isikhundla sesandla sokungahambisani naso sisona sikhuseli.
Esi sikhundla xa isandla sakho sihambelana nesandla sakho. Isimo esinokuguquguquka sisandla samasundu, sinesundu kunye neminwe ibhekisele kwisandla sangaphakathi. Isikhundla esongezelelweyo sinesandla phezulu.
Ukulala
Ukulala ezandleni zakho, ingakumbi ukuba zisesigxina, sandisa umngcipheko wakho. Unakho ukubeka ingqalelo kwisandla sakho ebusuku.
Ukuba usuvele ufumana ingqungquthela okanye ukubetha kwizandla zakho ebusuku okanye xa uvuka, ungathenga i-brace brace ukuba ugqoke ebusuku. Oku kuya kugcina isandla sakho endaweni yokungathathi hlangothi kunye nokukunceda ukukhusela ukuqhubela phambili kwe-carpal tunnel syndrome.
I-Posture, i-Arm, ne-Hand Positioning
Gcina amahlombe akho aphindwe kabini kunokuba aqhube phambili xa ehleli, emi, okanye ehamba. Ukutsalwa kwe-posture kunomdla wokunciphisa ingalo yakho yonke kwizandla zakho nezandla. Naliphi na umsebenzi owenzayo, kuquka ukutshekisha iselfowuni yakho, kufuneka kwenziwe ngeengalo zakho ngokukhawuleza kude nomzimba wakho-kungekude kakhulu, kungekude kakhulu.
Ukuba ufumanisa into efana neepen okanye ifowuni yakho ngokuqinileyo, funda ukukhupha okanye ukuguqula indlela obambe ngayo into. Ungasebenzisa ipenitra enkulu. Sebenzisa umgca wefowuni okanye umnikazi. Naziphi na izixhobo mazibe sisayizi esilungileyo yezandla zakho. Ukusebenzisa izixhobo ezinkulu kakhulu kunokubangela ukuxhatshazwa.
Ukuphepha ukuphazamiseka okuphindaphindiweyo kwimisebenzi
Kuwuphi na umsebenzi okanye umsebenzi, qaphela indlela usebenzisa izandla zakho, ngakumbi xa wenza isenzo esifanayo ngokuphindaphindiweyo. Gwema imisebenzi efuna ukuguqa okanye ukuphambanisa ngesandla sakho ixesha elide.
Ukuba kufuneka uyenze imisebenzi efuna ukuguqula isandla nokuguqa, wandise ixesha lakho ekwenzeni ngokuthe ngcembe.
Thatha ikhefu rhoqo. Ukuba kunokwenzeka, tshintsha izandla ngexesha lo msebenzi.
Umngcipheko womsebenzi we-carpal tunnel syndrome kubonakala ngokubanzi kwimisebenzi yomgca wecandelo ekuveliseni, ukucoca nokutya. Ukongezelela ukuhlaziya kwakhona le mi sebenzi ukunciphisa ubunzima, abaqashi kufuneka baqwalasele imisebenzi ejikelezayo efuna le nyathelo ukwenzela ukuba abasebenzi bachithe iiyure ezide benzayo.
Isikhundla sokuSebenza koMbane kunye neNkqubo
Iindaba ezilungileyo kukuba izifundo azifumananga ukudibanisa okuqinileyo phakathi kwekhibhodi yekhompyutheni okanye ukusebenzisa imouse kunye ne-carpal tunnel syndrome. Kodwa kukho iikhompyutheni kunye nemikhwa yokuthayipha enganyusa uxinzelelo kwizandla zakho.
Ukutshintsha oku kunokunciphisa intsuku yosuku.
- Isikhundla kunye nokubeka indawo : Ikhibhodi yakho kunye nosihlalo kufuneka kube kwindawo ephakamileyo apho izibhengezo zakho ziphezulu xa usebenzisa idibhodi kwaye izibonda zakho aziguquguquki xa uthayipha. Umlindo wakho kufuneka ube kwinqanaba lemehlo. Umqolo wakho kufuneka uxhaswe. Iinyawo zakho mazibekwe phantsi phantsi (ungahlali kunye nemilenze ewela kuyo nayiphi na ixesha elide). Isikrini sakho sifanele sibe sithuba sengalo kude nawe. Hlola umsebenzi wakho, kwaye wenze zonke iinguqu unako.
- Gcina iimbindi zingathathi hlangothi: Xa uthayipha, i-wrists yakho ayifanele iguqulwe ngaphandle kwi pinky yakho okanye yangaphakathi kwisithupha sakho. Gcina iqhosha lakho.
- Musa ukuphumla izibilini zakho: Xa uthayipha, izandla zakho kufuneka zifakwe ngaphaya kwebhodibhodi, ukuvumela iminwe yakho ukuba ifune izitshixo ezifanelekileyo ngokuhambisa isandla sakho sonke. Ukuba izibonda zakho zihlala kwindawo enye, kufuneka uhambise izandla zakho ukubetha zonke izitshixo. Ukuphumla kwesandla kunokudideka ngenxa yokuba akufanele ukhulule izibilini zakho ngelixa uthayipha. Cinga ngabo njengesikhumbuzo sokuba ungagcini izandla zakho ekupheleni kwedesksi okanye itafile, kodwa gcina izibonda zakho zihamba emoyeni xa uthayipha.
- Musa ukuphikisana: Kukho ukudibanisa okuthe ngqo kwezixhobo eziphambili ezithintela izandla zakho nezibonda. Umzekelo, zama ukucindezela ukulawula-Y ngesandla sakho sobunxele kuphela. Naliphi na ixesha kufuneka wenze intlangano ebalulekileyo ekubandakanyela ukubamba iqhosha elinye kwaye ucinezela enye, sebenzisa zombini izandla. Oku kuya kubonakala kungaqhelekanga ekuqaleni kodwa kuya kukugcina ulahleke kwiindawo ezingaqhelekanga. Oku kusebenza ekusebenziseni ukhiye wokutshintsha kwakhona.
- Shintsha izikhundla zesandla ngokuphindaphindiweyo : Ukujika izandla zakho (iifake etafileni) ngaphaya xa ukumisa kwibhodibhodi kuyindlela enhle yokunika iinqununu zakho ikhefu ukusuka kwindawo efanayo kwimihla yonke. Yenza umkhwa wokuguqula izibilini zakho xa ucinga isigwebo esilandelayo ukuba ubhale, ucoxe kwifowuni, okanye ufunde izinto kwikhompyutha.
Ukuzivocavoca kunye nokuLungisa
Ukulungiswa kunye nemimiselo yemisebenzi efuna ukusetyenziswa kwezandla zakho kunye nezibonda kubalulekile ekuthintela ukulimala kunye nokuphindaphinda. Ukuba sele usenayo impawu ye-carpal tunnel syndrome, xubusha noogqirha wakho ngendlela efanelekileyo okanye engenakucetyiswa ngayo. Ngelishwa, uphando alubonisanga ukusetyenziswa kwemigudu ye-nerve ukuze iphumelele ekuphatheni le meko.
I-Stretch Tracking
Kufuneka ululabise i- tendon kunye nezihlunu kwiimpahla zakho zemihla ngemihla. Uya kuyenza ekuseni ngaphambi kokuba uqale ukuthayipha, ngexesha lesidlo, kwaye ekupheleni kosuku. Olu lucala luya kunceda ukugcina izibonda zakho ziqine kwaye zidale iingxaki, ezifana ne- carpal tunnel syndrome , kunye nezinye iindidi zokuphindaphinda ukuphazamiseka kwengxaki (RSI).
- Ngexa umile, ubambe iingalo zakho ngqo phambi kwakho ngeminwe yakho eyongeziweyo, iintendelezo zijongene nomhlaba.
- Phakamisa izandla zombini kwisithuba "sokumisa" (iintendelezo ezibheke eludongeni phambi kwakho) ngelixa ugcina izandla zakho ngqo. Gcina le ndawo imizuzwana emihlanu.
- Buyisela izandla zakho kwindawo yokuqala uze wenze intonga. Ubambe imizuzwana emihlanu.
- Yitshintsha iqhosha lakho phantsi ukuze isandla sakho sibheke eludongeni phambi kwakho kwaye unokubona amaqhosha akho. Ubambe imizuzwana emihlanu.
- Ekugqibeleni, buyela kwisimo sokuqala uze ukhulule izandla zakho neminwe. Ubambe imizuzwana emihlanu.
- Phinda uchungechunge lwezihlandlo ezili-10.
Yongeza malunga nemizuzu emibini yokwelula lonke umzimba wakho kwindlela yakho yokwelula. Mkhulula amahlombe akho kwaye ulungele umva wakho. Hambisa intloko yakho ukusuka ecaleni. Sula umva wakho. Uza kuziva unamandla ngakumbi kwaye ube nobunzima obukhulu kunye nentlungu.
Ukuqinisa Ukuqinisa
Cindezela ibhola ye-rubber ethambileyo. Yibambe iqhosha leminye imizuzwana emihlanu. Phinda amaxesha angama-15.
Yoga
I-Yoga inokukunceda nokuqinisa imeko yomzimba wakho ophezulu kunye nokuphucula ukuhamba kwakho kunye nokuqina kwamandla. Kukhuthazwe abantu abanempawu ze-carpal tunnel syndrome.
I-Job-Job-Conditioning
Ukuba umsebenzi wakho ufuna imisebenzi efuna ukuphazamisa nokuguqa izandla zakho, ingakumbi ukuba kufuneka usebenzise iminyango enamandla okanye uthwale umthwalo, cela umqeshi wakho ukuba asebenze. Kukulungele ukwandisa ixesha ochithayo kule mi sebenzi.
Ukuthintela ukuqhuma kweCarpal Tunnel Syndrome Izimpawu
Ukuba unesandla okanye umnwe ukubetha, ukuphazamiseka, okanye intlungu, kufuneka uthathe amanyathelo okuthintela ukuba imeko ibuhlungu. Jonga ugqirha wakho ukuba unaloo mpawu kwiiveki ezimbalwa. Ukuba abayithotywanga kwaye uphumelele usemngciphekweni we-muscle kunye nomonakalo weentsimbi ezingenakupheliswa.
> Imithombo:
> UCarlson H, uColbert A, uFrydl J, uArnall E, uElliot M, uCarlson N. Iindlela ezikhoyo zolawulo lweCarpal Tunnel Syndrome. I-International Journal ye-Clinical Rheumatology . 2010; 5 (1): 129-142. I-doi: 10.2217 / IJR.09.63.
> ICarpal Tunnel Syndrome . Uphando lweArthritis UK. http://www.csp.org.uk/sites/files/csp/secure/2_carpal_tunnel.pdf.
> I-Carpal Tunnel Syndrome. Isiko seSizwe seNational Psychology and Stroke. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Carpal-Tunnel-Syndrome-Fact-Sheet.
> Chammas M, Boretto J, Burmann LM, Ramos RM, dos Santos Neto FC, uSilva JB. I-Carpal Tunnel Syndrome - Icandelo I (i-Anatomy, i-Physiology, i-Etiology kunye ne-Diagnosis). Revista Brasileira de Ortopedia . 2014; 49 (5): 429-436. i-doi: 10.1016 / j.rboe.2014.08.001.
> I-Kozak A, iSchedlbauer G, iWirth T, i-Euler U, i-Westermann C, i-Nienhaus A. Umbutho phakathi kwezinto ezinxulumene nobungozi be-Biomechanical and Occurrence of Carpal Tunnel Syndrome: Inkcazo yeeNkqubo eziPhononongo kunye ne-Meta-Analysis of Current Research. Iingxaki ze-BMC zeMisculoskeletal . 2015; 16: 231. i-doi: 10.1186 / s12891-015-0685-0.