Unganciphisa ingozi ye-carpal tunnel syndrome ngezindlela eziningana. Ungase ulungele ukwelashwa kwe-carpal tunnel syndrome ngenxa yezimo zempilo ezingaphansi, izici ze-anatomic, noma ukulimala kwesibindi. Ungakwazi ukuvimbela ukuphindaphinda ukuhlunga futhi ufunde ukugcina ama-wrists akho endaweni evikelekile yokungathathi hlangothi.
Izinto Zempilo
Ukweqisa ngokweqile kuyinhloko enkulu engozini ye-carpal tunnel syndrome.
Uma i-body mass index (BMI) ingama-30 noma ngenhla, usengozini enkulu. Ayaziwa ukuthi kungani ukukhuluphala ngokweqile kwandisa ingozi. Uzonciphisa ezinye izingozi zezempilo eziningi uma ungagcina isisindo somzimba ngaphansi kwe-BMI yama-30.
I-rthmid arthritis, isifo sikashukela, ne-hypothyroidism yandisa izingozi zakho ze-carpal tunnel syndrome. Lezi zimo nezinye ezenza ukuvuvukala noma ukugcinwa kwamanzi kunciphise isikhala emhubheni we-carpal. Ishukela ephezulu egazini eliyisifo sikashukela lilimaza izinzwa. Ukwelashwa ngalezi zimo kunganciphisa ingozi yakho ye-carpal tunnel syndrome.
Ubudala buyinto engozini, ne-carpal tunnel syndrome engavamile ezinganeni futhi ephakeme kubantu abangaphezu kweminyaka engama-40. Njengoba usukhulile, uzodinga ukunakekelwa okwengeziwe ukuvikela izikhali zakho.
Ukugwema Ukugqama Kwekhanda Nokucindezeleka Okuphindaphindiwe
Ukuqaphela isimo sakho sekhanda kunganciphisa ingozi ye-carpal tunnel syndrome. Isikhundla se-wrist neutral sivikela kakhulu.
Lesi yisimo lapho isandla sakho sihambisana nesandla sakho. Isikhundla esivumelana nezimo isendwangu phansi, enesundu nangeminwe egibela esihlokweni sangaphakathi. Isikhundla esiphezulu sinesundu phezulu.
Ukulala
Ukulala ezandleni zakho, ikakhulukazi uma besesimweni esinzima, kwandisa ingozi yakho. Ungakwazi ukubeka isandla sakho esikhwameni ebusuku.
Uma usuvele ubhekene ne-numbness noma ukukhwehlela ezandleni zakho ebusuku noma uma uvuka, ungathenga isibambo sesandla sokugqoka ebusuku. Lokhu kuzogcina isandla sakho endaweni yokungathathi hlangothi futhi kusize ukuvimbela ukuqhubekela phambili kwe-carpal tunnel syndrome.
Ukuthutha, ukuzivikela, nokubeka isandla
Gcina amahlombe akho agxile kunokuba agxilwe lapho ehlezi, emi, noma ehamba. Ukumiswa kokuzingela kunomthelela ekunciphiseni phansi ingalo yakho ezandleni zakho nasezandleni zakho. Noma yimuphi umsebenzi owenzayo, kuhlanganise nokuhlola ifoni yakho, kufanele kwenziwe ngezingalo zakho ngokukhululekile kude nomzimba wakho-hhayi eduze kakhulu, hhayi kude kakhulu.
Uma uzithola ubopha into enjengepen noma ifoni yakho ngokuqinile, funda ukuphumula noma ukuguqula indlela obambe ngayo into. Ungasebenzisa ipeni elincane elithambile. Sebenzisa ukuma kweselula noma umnikazi. Noma yimaphi amathuluzi kufanele abe usayizi olufanele wezandla zakho. Ukusebenzisa amathuluzi amakhulu kakhulu kungabangela ukucindezeleka.
Gwema Ukucindezeleka Okuphindaphindiwe Emisebenzini
Kunoma yimuphi umsebenzi noma umsebenzi, qaphela ukuthi usebenzisa izandla zakho, ikakhulukazi uma wenza isenzo esifanayo ngokuphindaphindiwe. Gwema imisebenzi efuna ukuguqa noma ukuphikisana ngezandla ngesandla sakho isikhathi eside.
Uma kufanele wenze imisebenzi edinga ukuguqula isandla nokuguqa, ukwandisa isikhathi sakho ngokuzenza kancane kancane.
Thatha amakhefu amaningi. Uma kunokwenzeka, shintsha izandla phakathi nemisebenzi enjalo.
Ukulimala komsebenzi we-carpal tunnel syndrome kubonakala ikakhulu emisebenzini yomkhakha wokukhiqiza, ukuhlanza nokucubungula ukudla. Ngaphezu kokuvuselela kabusha le misebenzi ukunciphisa ubunzima, abaqashi kufanele bacabange ngemisebenzi ejikelezayo efuna lezi zenzo ukuze abasebenzi bangachithi amahora amaningi benza.
Indawo yokusebenza ngekhompyutha kanye nemikhuba
Izindaba ezinhle ukuthi izifundo azitholanga ukuxhumana okuqinile phakathi kwekhibhodi yekhompiyutha noma ukusetshenziswa kwegundane kanye ne-carpal tunnel syndrome. Kodwa kukhona eminye imikhuba yekhompiyutha nokuthayipha okungase kwandise ukucindezeleka ezandleni zakho.
Ukushintsha lokhu kunganciphisa ukucindezeleka kwansuku zonke.
- Ukumiswa nokuma : Ikhibhodi yakho kanye nesihlalo kufanele kube ukuphakama lapho izibikezelo zakho zisezingeni uma usebenzisa ikhibhodi futhi ama-wrists akho aguquguquki uma uthayipha. Ukuqapha kwakho kufanele kube ngezinga leso. Umhlane wakho kufanele usekelwe. Izinyawo zakho kufanele zibe phansi phansi (ungahlali nemilenze ewela nganoma yisiphi ubude besikhathi). Isikrini sakho kufanele sibe kude nobude kude nawe. Hlola umsebenzi wakho wokusebenza, futhi wenze zonke izinguquko ongazenza.
- Gcina ama-wrists engathathi hlangothi: Uma uthayipha, ama-wrists akho akufanele agxilwe ngaphandle kwe-pinky yakho noma ungene esithombeni sakho. Gcina ngqo ama-wrists akho.
- Ungaphumuli izintambo zakho: Uma uthayipha, izandla zakho kufanele zihambise ngenhla kwekhibhodi, uvumele iminwe yakho ithole okhiye abafanele ngokuhambisa isandla sakho sonke. Uma ama-wrists akho ehlala endaweni eyodwa, kufanele uphakamise izandla zakho ukushaya zonke izihluthulelo. Ukuphumula kwesandla kungadideka ngoba akufanele ukuphumula ama-wrists akho ngenkathi uthayipha. Cabanga ngabo njengesikhumbuzo sokungaphakamisi izandla zakho ekugcineni kwedeski noma itafula, kodwa gcina izinsikazi zakho zihamba emoyeni uma uthayipha.
- Ungaphikisani: Kukhona inhlanganisela ethize yezinkinobho ezithinta izandla nezandla. Isibonelo, zama ukucindezela ukulawula-Y ngesandla sakho sobunxele kuphela. Noma kunini lapho udinga ukwenza inhlanganisela eyisihluthulelo ehilela ukubamba phansi ukhiye owodwa bese ucindezela omunye, sebenzisa zombili izandla. Lokhu kuzobonakala kungavamile okokuqala kodwa kuyokugcina ungadukiswa ube yizikhundla ezingajwayelekile. Lokhu kusebenza ekusebenziseni ukhiye wokushintsha futhi.
- Shintsha izikhundla zesandla kaningi : Ukuguqula izandla zakho (i-knuckles etafuleni) uma uphazamisa ekhibhodi kuyindlela enhle yokunikeza ama-wrists akho ikhefu ekusebenzeni okufanayo usuku lonke. Thola umkhuba wokuguqula izinhlamvu zakho uma ucabanga ngomusho olandelayo ukubhala, ukukhuluma efonini, noma ukufunda izinto kukhompyutha.
Ukuzivocavoca nokulwela
Ukwehlisa nokusimisela imisebenzi okudinga ukusetshenziswa kwezandla zakho nezinsipho kubalulekile ekuvimbeleni ukulimala nokucindezeleka okuphindaphindiwe. Uma usuvele unamanye izimpawu ze-carpal tunnel syndrome, xoxa nokuzivocavoca nodokotela wakho njengoba kungenzeka noma kungenakukhuthazwa. Ngeshwa, ucwaningo alubonisanga ukuvivinya umzimba we-nerve ukuze kuphumelele ekuphatheni lesi simo.
Ukulandelana kwe-Wrist Stretch
Kumele ulandele ama- tendon kanye nemisipha ezandleni zakho nsuku zonke. Uzokwenza ekuseni ngaphambi kokuba uqale ukuthayipha, isikhathi semini, futhi ekupheleni kosuku. Lokhu kuthungatha kuzokusiza ukugcina izigqoko zakho ziqinisa futhi zidale izinkinga, njenge- carpal tunnel syndrome , nezinye izinhlobo zokulimala okuphindaphindiwe (RSI).
- Ngenkathi umile, bamba izingalo zakho ngqo phambi kwakho ngeminwe yakho enwetshiwe, izintende zibheke phansi.
- Phakamisa izandla zombili endaweni "yokuma" (izintende ezibhekene nodonga phambi kwakho) ngenkathi ugcina izandla zakho ngqo. Bamba lesi sikhundla imizuzwana emihlanu.
- Buyisa izandla zakho endaweni yokuqala futhi wenze inkinobho. Bamba imizuzwana emihlanu.
- Phendulela isibhamu sakho phansi ngemuva kwesandla sakho sibhekene nodonga phambi kwakho futhi ungabona ama-knuckles akho. Bamba imizuzwana emihlanu.
- Okokugcina, buyela esimweni sokuqala futhi uphumule izandla zakho neminwe. Bamba imizuzwana emihlanu.
- Phinda uchungechunge izikhathi ezingu-10.
Engeza ngemizuzu emibili yokwelula wonke umzimba wakho kumzila wakho wokulula. Vula amahlombe akho bese uqondisa emuva. Hambisa ikhanda lakho kusuka kolunye uhlangothi. Sula umhlane wakho. Uzozizwa unamandla kakhulu futhi ube nengcindezi encane kakhulu nobuhlungu.
Grip Ukuqinisa
Cindezela ibhola le-rubber elithambile. Bamba ukucindezela imizuzwana emihlanu. Phinda izikhathi ezingu-15.
Yoga
I-Yoga ingasiza ukuqinisa nokumisa umzimba wakho ophezulu futhi uthuthukise ukuma kwakho nokuqina kwamandla. Kunconywe abantu abaye babe nezimpawu ze-carpal tunnel syndrome.
I-Job-Status-Jobing
Uma umsebenzi wakho udinga imisebenzi edinga ukuguqula nokuguqa izandla zakho, ikakhulukazi uma kufanele usebenzise izinyathelo ezinamandla noma uthwale umthwalo, cela umqashi wakho ukuthi enze izimo zokugqoka. Kungcono ukwandisa kancane kancane isikhathi osichitha kulezi zenzo.
Ukuvimbela Ukuvuthwa Kwezimpawu Ze-Carpal Tunnel Syndrome
Uma ngabe unesandla noma umunwe wokubhoboza, ukuphazamiseka, noma ubuhlungu, kufanele uthathe izinyathelo zokuvimbela isimo esibucayi. Bheka udokotela wakho uma uke waba nalezi zimpawu amasonto ambalwa. Uma kungalashwa futhi uthuthuke usengozini yokulimala komzimba nesisindo esingenakuguqulwa.
> Imithombo:
> Carlson H, Colbert A, Frydl J, Arnall E, Elliot M, Carlson N. Izinketho zamanje zokulawulwa kwezingubo ze-Carpal Tunnel Syndrome. I-International Journal of Clinical Rheumatology . 2010; 5 (1): 129-142. i-doi: 10.2217 / IJR.09.63.
> Carpal Tunnel Syndrome . I-Arthritis Research UK. http://www.csp.org.uk/sites/files/csp/secure/2_carpal_tunnel.pdf.
> I-Carpal Tunnel Syndrome Fact Sheet. I-National Institute of Neurological Disorders 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 - Ingxenye I (Anatomy, Physiology, Etiology and Diagnosis). Revista Brasileira de Ortopedia . 2014; 49 (5): 429-436. i-doi: 10.1016 / j.rboe.2014.08.001.
> I-Kozak A, iSchedlbauer G, i-Wirth T, i-Euler U, i-Westermann C, i-Nienhaus A. Inhlangano Phakathi Kwezinto Ezihlobene Nezimo Zingozi Ze-Biomechanical kanye Nokutholakala Kwe-Carpal Tunnel Syndrome: Uhlolo Olubanzi Lokuhlolwa Okuhlelekile Nokuhlaziywa Kwe-Meta-Analysis of Current Research. Ukuhlukunyezwa kwe-BMC Musculoskeletal . 2015; 16: 231. i-doi: 10.1186 / s12891-015-0685-0.