Mungathe kuchepetsa chiopsezo cha matenda a carpal tunnel m'njira zosiyanasiyana. Mutha kukhala ovuta kwambiri ku matenda a carpal mitsempha chifukwa cha matenda, zida za anatomic, kapena kuvulaza kakhosi. Mukhoza kupewa kupewera mobwerezabwereza ndikuphunzira kusunga akapolo anu pamalo otetezeka.
Zinthu Zathanzi
Kukhala wolemera kwambiri ndi vuto lalikulu la matenda a carpal tunnel.
Ngati mchere wa thupi lanu (BMI) uli 30 kapena kuposa, muli pachiopsezo chachikulu. Sikudziwika bwino chifukwa chake kukhala wokhutiritsa kwambiri kumawonjezera chiopsezo. Mutha kuchepetsa mavuto ena ambiri azaumoyo ngati mungathe kulemera thupi pansi pa BMI ya 30.
Matenda a matenda a shuga, shuga, ndi hypothyroidism amachititsa kuti mukhale ndi matenda a carpal tunnel. Izi ndi zina zomwe zimapangitsa kutupa kapena kusungirako madzi kumachepetsa mpata mu msewu wa carpal. Shuga yapamwamba ya shuga ya shuga imayambitsa mitsempha. Kupeza chithandizo kwa izi zikhoza kuchepetsa chiopsezo cha matenda a carpal tunnel.
Ukalamba ndi chinthu chowopsa, ndipo matenda a carpal mumagulu sakhala osowa mwa ana komanso apamwamba kuposa anthu a zaka zoposa 40. Pamene ukalamba, udzafuna kusamala kwambiri kuteteza mawonekedwe ako.
Kupewa Kujambula Kachimake ndi Kukhumudwa Kwambiri
Kudziwa bwino dzanja lanu kungachepetse chiopsezo cha matenda a carpal tunnel. Malo osaloŵerera pazanja ndi oteteza kwambiri.
Uwu ndiye malo pamene dzanja lanu likugwirizana ndi dzanja lanu. Malo osinthasintha ndi kanjedza, ndi kanjedza ndi zala zimayenderera kumkati. Malo otalika ali ndi kanjedza.
Kugona
Kugona mmanja mwanu, makamaka ngati muli osasinthasintha, kumawonjezera chiopsezo chanu. Mutha kumvetsera dzanja lanu usiku.
Ngati mwakhala mukukumana ndi chifuwa kapena kugunda m'manja mwanu usiku kapena pamene mutadzuka, mukhoza kugula nsalu kuti muzivala usiku. Izi zidzateteza dzanja lanu kuti lisalowerere ndikuthandizani kupewa kupitirira kwa matenda a carpal tunnel.
Kupuma, Chida, ndi Kupanga Manja
Sungani mapewa anu masentimita mmalo mopitirira kutsogolo pamene mutakhala, mukuima, kapena mukuyenda. Kuthamanga kumawathandiza kupondereza dzanja lanu lonse m'manja anu ndi manja anu. Ntchito iliyonse yomwe mukuchita, kuphatikizapo kufufuza foni yanu, iyenera kuchitika ndi mikono yanu mosamala kwambiri ndi thupi lanu-osati pafupi kwambiri, osati patali kwambiri.
Ngati mukupeza kuti mukugwiritsira ntchito cholembera kapena foni yanu mwamphamvu, phunzirani kupumula kapena kusintha momwe mumagwirira chinthucho. Mukhoza kugwiritsa ntchito pensulo yayikulu. Gwiritsani ntchito kuyima kwa foni kapena wogwira ntchito. Zida zonse ziyenera kukhala kukula kwa manja anu. Kugwiritsira ntchito zipangizo zazikulu kwambiri kungabweretse mavuto.
Pewani Kubwerezabwereza Kubwerera M'ntchito
Pa ntchito iliyonse kapena ntchito, samalirani momwe mukugwiritsira ntchito manja anu, makamaka pamene mukuchita zomwezo mobwerezabwereza. Pewani ntchito zomwe zimafuna kupindika kapena kupotoza ndi dzanja lanu nthawi yaitali.
Ngati mukuyenera kuchita ntchito zomwe zimafuna dzanja kupotola ndi kupindika, yonjezerani nthawi yanu pakuchita pang'onopang'ono.
Kutenga nthawi zambiri. Ngati n'kotheka, osinthani manja pa ntchito zoterezi.
Kuopsa kwa ntchito yokhudzana ndi matenda a carpal mumayendedwe kawirikawiri kumagwiridwe a ntchito yothandizira, kupanga, ndi kukonza chakudya. Kuwonjezera pa kukonzanso ntchito izi kuti achepetse mavuto, olemba ntchito ayenera kuganizira ntchito zomwe zimafuna kuchita izi kuti antchito asamathe maola ambiri akuchita.
Malo Othandizira Pakompyuta Positioning and Habits
Uthenga wabwino ndi wakuti maphunziro sanapeze mgwirizano wolimba pakati pa makina a makompyuta kapena kugwiritsa ntchito mbewa komanso matenda a carpal. Koma pali zizoloŵezi zina zamakompyuta ndi zojambula zomwe zingapangitse kupsinjika pamagulu anu.
Kusintha izi kungachepetse mavuto a tsiku ndi tsiku.
- Makhalidwe ndi malo : Chikhodi chanu ndi mpando wanu uyenera kukhala pamtunda momwe maonekedwe anu ali oyenerera pakagwiritsira ntchito makiyi ndi mawonekedwe anu samasinthidwa pamene mukulemba. Kuwunika kwanu kuyenera kukhala pamaso pa diso. Msana wanu uyenera kuthandizidwa. Mapazi anu ayenera kukhala pansi (osakhala ndi miyendo yodutsa nthawi yaitali). Khungu lanu liyenera kukhala patali kutali ndi inu. Ganizirani ntchito yanu, ndipo pangani kusintha komwe mungathe.
- Sungani maulamuliro osalowerera ndale: Pamene mukulemba, zida zanu siziyenera kuyang'ana kunja kwa pinky kapena mkati mwathu. Sungani ziwalo zanu molunjika.
- Musapumitse manja anu: Pamene mukulemba, manja anu ayenera kuyandama pamwamba pa makiii, kulola zala zanu kuti mupeze makiyi oyenera mwa kusuntha mkono wanu wonse. Ngati anyamata anu atakhala pamalo amodzi, muyenera kutambasula manja anu kuti akanthe makiyi onse. Kupuma kwazuntha kungakhale kosokoneza chifukwa simukuyenera kupumula manja anu pamene mukulemba. Ganizirani za iwo ngati chikumbutso kuti musapume manja anu pamphepete mwa desiki kapena tebulo, koma sungani mawonekedwe anu akuyandama mlengalenga mukamalemba.
- Musagwirizane: Pali zowonjezereka za magetsi omwe amatsutsana ndi manja anu. Mwachitsanzo, yesetsani kulamulira-Y ndi dzanja lanu lakumanzere kokha. Nthawi iliyonse yomwe mumayenera kupanga mgwirizano womwe umaphatikizapo kugwiritsira chingwe chimodzi ndikukakamiza wina, gwiritsani ntchito manja onse awiri. Izi ziwoneka zachilendo poyamba koma zidzakulepheretsani kuti musapangidwe kukhala malo osadziwika. Izi zikugwiranso ntchito kugwiritsa ntchito fungulo losinthanso.
- Sinthani maudindo a manja nthawi zambiri : Kutembenuza manja anu (kuyika pa tebulo) pamene mukuyimira pa kibokosiyi ndi njira yabwino yoperekera maulendo anu kuti asakhalenso pamalo omwewo tsiku lonse. Khalani ndi chizoloŵezi chotembenuza akapolo anu pamene mukuganiza za chiganizo chotsatira kuti mulembe, kuyankhula pa foni, kapena kuwerenga zinthu pa kompyuta.
Zochita ndi Kutsegula
Kutambasula ndi kukonzekera kwa ntchito zomwe zimafuna kugwiritsa ntchito manja ndi mawonekedwe anu ndizofunikira kuti muteteze kuvulaza ndi kubwerezabwereza mavuto. Ngati muli ndi zizindikiro za matenda a carpal, muyenera kukambirana ndi dokotala momwe angathere kapena ayi. Mwamwayi, kafufuzidwe sikunasonyeze machitidwe oyendetsera mitsempha kuti athe kuthana ndi vutoli.
Chiwerengero Chowongolera Chamanja
Muyenera kutambasula matumbo ndi minofu m'masiku anu tsiku ndi tsiku. Mudzachita mmawa musanayambe kulemba, nthawi yamasana, komanso kumapeto kwa tsiku. Kutambasula kumeneku kumathandiza kuti ziwalo zanu zisamangidwe ndi kuchititsa mavuto, monga carpal tunnel syndrome , ndi mitundu ina yobwerezabwereza kupsinjika maganizo (RSI).
- Pamene mukuyimirira, gwirani manja anu molunjika patsogolo panu ndi zala zanu zowonjezereka, mitengo ya kanjedza ikuyang'ana pansi.
- Kwezani manja onse mu malo omwe amasiya (mitengo ya kanjedza yomwe ikuyang'anizana ndi khoma patsogolo panu) mutayang'ana manja anu molunjika. Gwiritsani ntchito malowa kwa masekondi asanu.
- Bweretsani manja anu kumalo oyambira ndikupanga nkhonya. Gwirani masekondi asanu.
- Sinthirani chifuwa chanu pansi pomwe dzanja lanu likuyang'anizana ndi khoma patsogolo panu ndipo mukhoza kuwona makina anu. Gwirani masekondi asanu.
- Pomaliza, bwererani ku malo oyamba ndipo mutonthoze manja ndi zala. Gwirani masekondi asanu.
- Bweretsani maulendo 10.
Onjezerani mowonjezera maminitsi awiri thupi lanu lonse kuti muyambe kuyendayenda. Tulutsani mapewa anu ndi kuwongolera msana wanu. Sungani mutu wanu mbali ndi mbali. Tambani msana wanu. Mudzamva kuti muli ndi mphamvu ndipo mumakhala ndi nkhawa komanso zowawa.
Gwiritsani Kulimbikitsa
Finyani mpira wofewa woloba. Gwirani finyani kwa mphindi zisanu. Bwerezaninso maulendo 15.
Yoga
Yoga ingakuthandizeni kulimbitsa ndi kuika thupi lanu pamtunda ndikuthandizani kuti mukhale ndi mphamvu. Zilimbikitsidwa kwa anthu omwe ali ndi zizindikiro za matenda a carpal tunnel.
Kulimbitsa Thupi
Ngati ntchito yanu ikufuna ntchito zomwe zimafuna kupotoza ndikugwirana manja, makamaka ngati mutagwiritsa ntchito molimbika kapena kunyamula katundu, funsani abwana anu kuti azichita masewera olimbitsa thupi. Ndibwino kuti pang'onopang'ono muwonjezere nthawi yomwe mumagwiritsa ntchito.
Pewani Kuthamanga kwa Magetsi a Carpal Syndrome
Ngati mwakhala mukugwira dzanja kapena chala, kupweteka, kapena ululu, muyenera kutengapo mbali kuti muteteze vutoli. Onani dokotala wanu ngati mwakhala ndi zizindikirozi kwa milungu ingapo. Ngati iwo sakuchitidwapo ndipo mukupita patsogolo muli pangozi ya kuwonongeka kwa mitsempha ndi mitsempha yomwe ingakhale yosasinthika.
> Zotsatira:
> Carlson H, Colbert A, Frydl J, Arnall E, Elliot M, Carlson N. Zosankha zamakono za Nonsurgical Management ya Carpal Tunnel Syndrome. International Journal of Clinical Rheumatology . 2010; 5 (1): 129-142. lembani: 10.2217 / IJR.09.63.
> Carpal Tunnel Syndrome . Matenda a Arthritis UK. http://www.csp.org.uk/sites/files/csp/secure/2_carpal_tunnel.pdf.
> Carpal Tunnel Syndrome Mapepala. National Institute of Neurological Disorders ndi 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, FC Santos Neto, Silva JB. Carpal Tunnel Syndrome - Gawo I (Anatomy, Physiology, Etiology ndi Kuzindikira). Revista Brasileira wa Ortopedia . 2014; 49 (5): 429-436. lembani: 10.1016 / j.rboe.2014.08.001.
> Kozak A, Schedlbauer G, Wirth T, Euler U, Westermann C, Nienhaus A. Mgwirizano pakati pa Zochitika Zowopsa Zogwira Ntchito ndi Zochitika za Carpal Tunnel Syndrome: Zowona za Zosintha Zogwirizana ndi Meta-Analysis of Research Current. Matenda a BMC Musculoskeletal . 2015; 16: 231. lembani: 10.1186 / s12891-015-0685-0.