Uma uke wabhekana nokulimala ehlombe lakho, ugqoke, noma isibindi, ungadingeka ukuthi ugqoke isikebhe esandleni sakho ukusiza ukuvikela ngenkathi izinto ziphulukisa. Ukugqoka i-sling kugcina ingalo yakho imelane nomzimba wakho futhi ikuvimbela ukuthi ungadluli ingalo yakho kakhulu njengoba uphulukisa ngemuva kokulimala. Ukugqokisa ingubo yakho engalungile kungabambezela ukuphulukiswa noma, nakakhulu, kungalimaza ingalo yakho.
Ngakho yimuphi indlela efanele yokugqoka isigxobo esandleni sakho? Ubeka kanjani ukubethela kwakho futhi uqiniseke ukuthi uyigqoke kahle?
Izinkinga Ezivamile Ezingase Zikufune Ukuba Ugqoke Umdwebo
Kunezimo eziningi lapho kungase kudingeke khona ukugqoka ingalo yakho esitelekeni ngemuva kokulimala. Lokhu kufaka:
- Ngemuva kokuphuka : Ukuphuka kwehlombe , ukuphuka kwesigqoko , noma ukwephuka kwesandla kungase kudinge ukuthi ugqoke isikebhe. Kubalulekile ngemuva kokuthi ukuphuka kuphephe amandla akho ukuze kuqinisekiswe ukuthi amathambo aphulukisa kahle. I-sling igcina ingalo yakho ihlala futhi endaweni ukuze uqiniseke ukuthi lokhu kwenzeka.
- Ngemuva kokuhlinzwa kwe-shoulder : Uma ngabe unenqubo yokuhlinza ehlombe lakho, ungase udinga ukuthungatha ukuvimbela imisipha ehlombe lakho ekungeneni kanzima nokuphazamisa inqubo yokuphulukisa. Ngemuva kokuhlinzwa kokuqhuma kwe- rotator , ukuvinjelwa okunamandla kwemisipha yakho kungabhidliza isisindo esilungisiwe. I-sling ivimbela lokhu kungenzeki.
- Ngemuva kokushaywa yisifo : Ukulimala kuyingozi kakhulu. Kungabangela ukukhubazeka engalo, umlenze, noma kokubili. Uma ihlombe lakho lihamba kahle, lingase libuhlungu njengoba lilenga eceleni kwakho. I-sling iyasiza ukusekela ingalo yakho futhi iyayivimbela ekudonseni kabi emahlombe akho.
Noma yikuphi ukulimala noma inqubo yokuhlinzeka emkhawulweni wakho ongaphezulu kungadinga ukuthi ugqoke isikebhe njengoba izinto ziphulukisa.
Qinisekisa ukuthi ulandela izeluleko zodokotela wakho uma ugqoke isikebhe sakho.
Indlela Yokugqoka Isithuthuthu Sakho
Uma kudingeke ukuba ugqoke ukuthungwa, kubalulekile ukuthi uyigqoke kahle. Lokhu kusiza ukuvimbela uketshezi negazi ekuqongeni esandleni sakho nangesandla. Ukusetshenziswa kwe-sling efanele kungaqinisekisa ukuthi ingalo yakho iphilisa indlela efanele. Ufuna futhi ukhululeke ngenkathi ugqoke ukudubula, futhi ukuyibeka ngendlela efanele ungaqinisekisa induduzo enkulu.
Nakhu ukuthi ubeka kanjani ukubethela
- Bambe ngobumnene phezu kwesandla sakho nesikhumba. Kumele ifanelane kahle futhi ngokunethezeka emgqeni wakho. Isandla sakho kufanele sifike ekugcineni kwesigxobo. Qinisekisa ukuthi ukuphela kwesigwegwe akusiki isihenqo sakho noma isandla sakho; uma unikezela phansi ekhanda lakho, ukubethela kwakho kungase kube mncane kakhulu.
- Finyelela entanyeni yakho bese uthatha udoti olunamathele ku-sling ngemuva kwe-elbow yakho. Donsa umcengezi nxazonke entanyeni yakho bese uyondla ngokusebenzisa i-loop esitokisini esiseduze nesandla sakho. Donsa ubopha bese uwuqinisa ukuze isandla sakho nesandla sakho sithathwe phezulu kwezinga lakho. Lokhu kusiza ukuvimbela igazi kanye noketshezi kusuka ekuhlanganyeleni esandleni sakho nangesandla.
- Fasten ubopha nge-Velcro fasteners. Ungase ufise ukufaka ingcezu encane yengubo ye-terry ngaphansi kwendwangu yokududuzeka entanyeni yakho.
- Ezinye izindwangu zinezintambo ezizungeza emuva. Lokhu kukuvimbela ukuthi ungaphakamisi umlenze wakho kude nomzimba wakho. Uma ukubethela kwakho kunalesi sikhwama, finyelela ngemuva kwakho bese uyibamba. (Ngokuvamile kufakwe esitokisini eduze kwesigqoko sakho.) Thatha umcengezi ozungeza umhlane wakho bese uyifaka esitokisini eduze kwesandla sakho. Qiniseka ukuthi i-strap ayiyona inzima kakhulu. Kumele ukwazi ukulingana iminwe emibili noma emithathu emkhatsini womzimba wakho kanye ne-strap of the sling.
I-sling yakho kufanele ihambisane kahle futhi ingazizwa ibopha noma ifaka. Kudingeka unikele ngenkxaso ngenkathi ikuvumela ukuba uhambe ngemisebenzi yakho yansuku zonke.
Iziphambeko Ezivamile Lapho Ugqoka Isiqu Sakho
Kunamaphutha ambalwa avamile abantu abawenzayo lapho begqoka isigqoko sehlombe. Ukugwema lokhu kufanele kube yinto esemqoka; ukwehluleka ukugqoka umshini wakho kahle kungabangela ukunganaki noma ukubambezeleka okungenzeka ekusebenzeni kwakho kokuphulukisa. Umhlinzeki wakho wenyama angakusiza ukuba ugweme lezi zinselele ngendwangu yakho.
Amaphutha avamile uma ugqoke isikebhe singabandakanya:
- Ukubethela kwakho kukhululekile kakhulu . Uma ugqoke isikebhe, kufanele sisekele ehlombe lakho, elbow, nangesandla sakho. Uma ukubethela kwakho kukhululekile, ngeke kugcine ingalo yakho ibe khona, futhi ungase ubeke ukucindezeleka okungadingekile nokucindezela engalweni. Qinisekisa ukuthi isekela ingalo yakho kanye ne-forearm, futhi qiniseka ukuthi i-elbow yakho igcinwe nge-degree-degree engama-90. Uma igoli lakho liqondile, lingase libonise ukuthi ukubethela kwakho kukhululekile futhi akukwenzi lokho okumele kwenziwe.
- I-sling yakho ye-shoulder eqinile kakhulu . Uma ugqoke isigqoko sakho sehlombe, kufanele uqinisekise ukuthi akusilo kakhulu. Ukugqoka umshini wakho obunzima kakhulu kungavimbela ukugeleza kwegazi ukuya futhi kusuka ku-elbow kanye nesandla sakho. Ukuvinjelwa kwegazi okuvinjelwe kungabangela ukulimala kwengalo yakho ngokulahla izicubu ze-oxygen nezakhi. Uma ukudonsa kwakho kuqinile, kungavimbela uketshezi emgqeni wakho nesandla ekungeneni ohlelweni lokubuyisa olubuhlungu. Lokhu kungabangela isandla sakho, i-elbow, ne-frontarm ukuthi ibheke ukuvuvukala nokuzikhukhumeza. Izimpawu ukuthi ukubethela kwakho kungase kube mnandi kakhulu kufaka ukuvuvukala eminwe yakho, isandla, ingxube, noma i-elbow, noma ukuphazamiseka noma ukubopha esandleni sakho noma iminwe. Ukungcoliswa kwesandla sakho kanye neminwe kungase kwenzeke uma ukubethela kwakho kuqine kakhulu. Uma usola ukuthi uphonsa kunzima kakhulu, vakashela nodokotela wakho noma uchwepheshe wezinto ezibonakalayo ukuze ulungiswe kahle kahle.
- Ingalo yakho ixhomeke kakhulu uma ugqoke isikebhe . Uma ugqoke isikebhe sakho sehlombe, ingalo yakho akufanele ibeke phansi kakhulu. Uma kuyenzeka, isisindo sekhono lakho singabeka ukucindezeleka okwandayo nokucindezela ngengalo yakho yokuphulukisa kanye nehlombe. Ngaphezu kwalokho, ingalo yakho ingase ivele ngokuzumayo iphinde iphume esigodlweni uma ixhomeke kakhulu. Ugqoke wakho kufanele ugobe ama-degree angu-90 ngenkathi ugqoke isikebhe sakho, futhi ukudubula kufanele kusekele ingalo yakho ngokuqinile emzimbeni wakho. Uma ungaqiniseki ukuthi kulungile yini, thinta isazi sakho somzimba wenze izinguquko ezidingekile ku-sling sakho.
- Awubonisi imisipha engomakhelwane ngenkathi ugqoke isikebhe . Umgomo wokugqoka isigqoko sakho ukuvikela ihlombe lakho nengalo njengoba kuphulukiswa emva kokuhlinzwa noma ukulimala. Lokhu akusho ukuthi akufanele usebenzise ezinye zezinsipho zesandla sakho nesandla ngalesi sikhathi. Buza udokotela wakho noma i-PT uma ungenza imizimba emincane yengalo yakho ngenkathi ugqoke isikebhe sakho. Lezi zivivinyo zingase zibandakanye umzimba we- putty handgrip , umzimba we- shoulder isometric , noma umzimba we- pendulum ehlombe lakho. Ngokugcina izicubu ezizungeze ukulimala noma ukuhlinzwa kwesayithi okuqinile futhi okuhambayo, ungaqiniseka ukuthi ukuvuselela kwakho kuzoqhubeka kahle uma uvunyelwe ukuyeka ukugqoka isigodi sakho.
Uma ugqoke isikebhe, izinhlanzi zakho ezizungeze ihlombe lakho, i-elbow, nesandla kufanele zikhululeke. Odokotela abaningi kanye nabahlengikazi bezempilo bayancoma ukuthi basuse ukuthungatha futhi benze izivivinyo ze-pendulum izikhathi ezimbili kuya kathathu ngosuku ukusiza ukugcina ukuhamba kahle emandleni akho njengoba kuphulukisa. Khuluma nodokotela wakho ukuze ubone ukuthi lokhu kulungile yini isimo sakho.
I-sling yenzelwe ukuvimbela ingalo yakho. Enye yezinto zokulimaza kungukuthi kungabangela uhla lwezinyathelo ezinciphile (ROM) nokunciphisa amandla engalo yakho. Lokhu kungaholela ekulahlekelweni kokusebenza kwengalo yakho. Uma ukulimala kwakho sekuphulukisiwe, kungase kudingeke uthintane nomthandi wezokwelapha ukuze ufunde umzimba ukuze usize ukuthuthukisa i-ROM namandla engalo yakho. Ukwenza ngcono ukuhamba kwakho kungakusiza ukuthi uphinde uvuselele umsebenzi ophezulu wokuphela uma usuphiliswe ngokuphelele.
Izwi elivela
Ukugqoka isigwegwe kungabangela ukukhathazeka okuncane nazo zonke izintambo zalo namalokhi. Ngokuzijwayeza, uzokwazi ukuwugqoka kahle ukuze uvumele ingalo yakho iphephe kahle futhi iphephile. Uma uzizwa sengathi udinga usizo oluthe xaxa nge-sling yakho, qiniseka ukuthi uthintane nodokotela wendawo wangokwenyama ukuze uthole usizo.
> Umthombo:
> vanBladel, A. etal. Isivivinyo esilawulwa ngokungahleliwe emiphumeleni esheshayo nesikhathi eside yezingalo zengalo ezinxenyeni ze-shoulder subluxation ezigulini zengozi. I-Eur J Physi Rehabil Med. 2017 Jun; 53 (3): 400-409.