Izinyathelo Zokuqala Zokuphatha Ihlombe Elikhuni

I-Capsulitis Yomsindo? Qala Lapha

Yiziphi izinto zokuqala okufanele uyenze uma unamahlombe afriziwe?

Uma unamahlombe afriziwe , khona-ke uyaqonda ukuthi ukukhathazeka kanjani ubuhlungu nokuhamba okulinganiselwe ehlombe lakho nasengeni lakho kungaba. Kungabonakala kungenakwenzeka ukwenza imisebenzi elula efana nokugqoka nokugeza.

Ihlombe elifriziwe libonakala livela ndawo. Ngokuvamile kukhona ukulimala okuncane noma okungenakulimala, futhi akukhona ukuhlolwa okuqondile kwehlombe ukucacisa ukuthi unamahlombe afriziwe. Isibonakaliso sehlombe elifriziwe kulula ukubona: ububanzi obuncane, obubuhlungu bokuhamba (i-ROM) ehlombe lakho.

Uma unayo ihlombe elifriziwe, ukuvakashela umhlinzeki wakho womzimba kungasiza ekusizeni ukuthi uphinde usebenzise ukusetshenziswa okuvamile kwesandla sakho. I-PT yakho ingakusiza ukuphatha ubuhlungu futhi ikunike amasu okukusiza ukuthi uqale ukusebenzisa ingalo yakho ngokujwayelekile.

Nasi uhlu lwezinto ezithile ezilula okufanele uyenze uma uhlushwa ihlombe elibandayo. Hlola nodokotela wakho ngaphambi kokuqala noma yikuphi ukuvivinya kwehlombe lakho, ukuze uqiniseke ukuthi kuphephile ukuthi uqhubeke.

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Yeka ukugqoka isigodi

Uma unamahlombe ehlombe , ungase ulingeke ukuthi ugqoke isiliyili ukusiza ukugcina ingalo yakho endaweni engenabuhlungu. Ukugqoka i-sling ngehlombe elifriziwe akukhuthazwa ngoba lokhu kuzosebenza kuphela ukuqhubeka nokukhawulela i-ROM ekuhlanganyeleni kwehlombe.

Uma ugqoke isikebhe ngenxa yokuhlinzekwa kwehlombe , khuluma nodokotela wakho ngaphambi kokukhipha, kodwa ngokujwayelekile, ukuthungwa akufanele kugqoke uma unamahlombe afriziwe.

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Qala Ukusebenzisa Ingalo Yakho

Uma unamahlombe afriziwe , ukusebenzisa ingalo yakho kungabangela ubuhlungu. Ukufinyelela phezulu, ohlangothini, noma ngemuva kwakho kungase kube nzima futhi ungafuna ukuyeka ukusebenzisa ingalo yakho.

Kodwa ubuhlungu obunamahlombe afriziwe kaningi kakhulu okwesikhashana. Uma nje uyeka ukusebenzisa ingalo yakho, ubuhlungu buya phakathi kwemizuzu. Uma udinga, ungasiza ukuzolalisa izimpawu ezibuhlungu phansi ngeqhwa leqhwa.

Ngokuvamile ngehlombe elifriziwe alikho ingozi ekusebenziseni ingalo yakho. Eqinisweni, ukusebenzisa ingalo kanye nehlombe kungasiza ekutholeni ngokujwayelekile futhi. Mane ukhumbule ukuthi ubuhlungu buzohlala emaminithini ambalwa uma uphumule ingalo ngemva kokusetshenziswa. Ukunciphisa ukusetshenziswa kwesandla sakho ngokuvamile kuholela ekwehleni kwesimo sakho uma unamahlombe afriziwe.

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Qala Ukusebenza Ngezinga Lokuhamba

Enye yezokwelapha ezingcono kakhulu ehlombe lakho elifriziwe lisebenza kumavivinyo e-ROM. Umhlinzeki wakho wezinto ezingokwenyama angakwazi ukunikeza umzimba ama- ROM angenayo futhi asebenzayo ehlombe lakho .

Ukuhamba okungavamile ehlombe lakho kuvame ukuhamba ngehlombe eliqhwaqwe. Ukuzivocavoca kwama- shoulder stability exercises njengengxenye ye-shoulder rehab ye-frozen yakho ingakusiza ukuthi uphinde ulawule ukulawula amahlombe.

Amapulisi amaphethelo avame ukusetshenziselwa imitholampilo yokwelapha ukuze usize ukuthuthukisa i-ROM ehlombe. Ukuzivocavoca umzimba kungenziwa emtholampilo, kodwa kungenziwa futhi uma uthengisa ama-pulleys ehlombe noma wenze izinto zakho ezilula ezitholakala esitolo sakho sehadiwe.

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Sebenza ku-Rotator Cuff Ukuqinisa

Isikhumba se-rotator iqoqo lezinhlanzi ezine ezizungezile futhi zisekela ukuhlanganyela kwehlombe lakho. Uma unamahlombe afriziwe, kungenzeka ukuthi awuhambisani kahle nehlombe lakho.

Ukuqinisa imisipha yakho ye-rotator kungakusiza uthuthukise indlela ihlombe lakho elihamba ngayo. Isikhumba esinamandla se-Rotator singasiza ekusekeleni ihlombe lakho futhi livumele ukuthi lihambe kahle ngokusebenzisa uhla lwayo olugcwele lokunyakaza. Kufanele uqale ngobubanzi obunzima obusebenzayo bokuzivocavoca futhi uthuthuke ekuqinisekiseni okunamandla okuphambene ne- Rotator ne-band resistance .

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Sebenza ngokuhamba kwe-Scapular

Ihlombe lakho lihlangene oluyinkimbinkimbi eline-shoulder shoulder, collar bone, kanye ne-glenohumeral joint. Uma unamahlombe afriziwe, ungase uqaphele ukuthi ugudluza kakhulu ihlombe lakho, noma u-scapular, uma uzama ukuphakamisa ingalo yakho noma ohlangothini.

Isici esisodwa esibalulekile sokuvuselelwa kwamahlombe afriziwe yisikhathi sokunyakaza ku-scapula yakho. Ukuze wenze lokhu, ungaqala ukuvivinya umzimba okunamandla . Lezi zivivinyo zenzelwe ukuqinisa imisipha exhasa i-scapula yakho futhi ithuthukise indlela ihlombe lakho elihlangene ngayo, kanye nokuhlanganiswa konke kwehlombe, kuhamba.

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Yeka Ukufuna Ukuphulukisa Magilisi

Ukusesha okusheshayo kwi-intanethi uthembisa ukudalula amawebhusayithi amaningi kanye nochwepheshe bezinhlanzi abanikeza isitolo esisodwa sokumisa imithi yokwelapha emahlombe efriji. Kungenzeka ukuthi lezi zingosi kanye nabachwepheshe bathengisa ukuthi yini efana nezinyoka zokwelapha ehlombe lakho.

Ucwaningo oluningi lubonisa ukuthi ihlombe elifriziwe lingadlulela emasontweni ambalwa kuya eminyakeni emibili. Ngisho noma usuqedile ukwelapha ngokomzimba futhi usebenzise ukujwayela kwengalo yakho, ungabona umzwa oqinile ehlombe lakho uma uphakamisa ingalo yakho phezulu. Lokhu kuyinto evamile futhi kumele kuvele isikhathi ngokuqhubeka nokuqhuba ama-ROM umzimba.

Uma unamahlombe afriziwe, vakashela udokotela wakho ukuqinisekisa ukuthi uthola ukwelashwa okufanele. Inkambo yokwelashwa ngokomzimba ngokuqinisekile ingakusiza ukuphatha ubuhlungu futhi uthuthukise ukuhamba kwehlombe lakho ukuze ubuyele emisebenzini yakho evamile.