Ɗaya daga cikin rashin jin daɗi na yau da kullum lokacin motsa jiki da aiki a kan babba shine abin da ake kira epicondylitis ko kuma wanda aka fi sani da ciwon gwiwar hannu. Wannan ciwon ba wani abu ba ne illa kumburin epicondyle, wani karamin kashi a gwiwar hannu, da kuma jijiyar da ke kusa da shi, wadanda su ma suna fama da irin wannan motsi na tsawon lokaci.
An sha wahala gwiwar gwiwar hannu lankwashewa da mika hannu. Sunan gwiwar gwiwar wasan tennis zai zo a bayyane saboda wasan tennis wasa ne da ke haifar da ci gaba da aikin hannu, kodayake a cikin dakin motsa jiki ba tare da ci gaba da yin aikin triceps ko biceps ba za mu iya wahala. Sauran ayyuka irin su zama ma'aikacin ofis da kuma ɗaukar sa'o'i da yawa tare da linzamin kwamfuta na iya haifar da kamuwa da cutar epicondylitis, wanda zai yi matukar sha'awar sanin yadda za a guje masa, kuma idan ya sha wahala, yadda za a rage shi. zafi.
Hannun Tennis, ko epicondylitis na gefe, wani kumburi ne mai raɗaɗi na haɗin gwiwar gwiwar gwiwar da ake samu ta hanyar maimaita damuwa (yawanci). Ciwon yana a waje (gefen gefe) na gwiwar hannu, amma yana iya haskakawa zuwa baya na gaba. Wataƙila za ku ji zafin lokacin da kuka shimfiɗa ko kuma daidaita hannun ku gaba ɗaya.
Sanadin
Jijiya wani bangare ne na tsoka da ke manne da kashi. Ƙunƙarar ƙafar ƙafar ƙafa suna haɗa tsokoki na hannun gaba zuwa ƙashin waje na gwiwar hannu. Hannun Tennis yakan faru ne lokacin da takamaiman tsoka a gaban hannu, tsokar carpi radilis brevis tsoka, ta lalace. Wannan tsoka tana taimakawa wajen ɗaga (miƙewa) wuyan hannu.
Matsawa mai maimaitawa yana raunana tsokar carpi radialis brevis tsoka, yana haifar da ƙananan hawaye a cikin tsokar tsoka inda ta manne zuwa wajen gwiwar gwiwar hannu. Wadannan hawaye suna haifar da kumburi da zafi. Za a iya kunna gwiwar gwiwar hannu ta kowane aiki wanda ya haɗa da karkatar da wuyan hannu akai-akai. Wasu daga cikin waɗannan ayyukan na iya zama:
- Tennis, wasan tennis da sauran wasannin raket
- Yin iyo
- Golf
- kunna maɓalli
- Lifaukar nauyi
- Amfani na yau da kullun na screwdriver, guduma ko kwamfuta
Kwayar cututtuka da ganewar asali
Mafi yawan alamun da ke nuna epicondylitis yawanci sune:
- Ciwon gwiwar gwiwar hannu mai sauƙi da farko amma a hankali yana ƙaruwa
- Ciwon da ke tashi daga waje na gwiwar hannu zuwa ga hannu da wuyan hannu
- mai rauni riko
- Ƙara zafi lokacin girgiza hannu ko matse wani abu
- Jin zafi lokacin ɗagawa, amfani da kayan aiki, ko buɗaɗɗen kwalba
Yawanci ana gano gwiwar gwiwar hannu yayin gwajin jiki. Likita zai tambaye mu game da aikinmu, idan muka yi kowane wasanni da kuma yadda alamun suka ci gaba. Sannan za a bamu wasu gwaje-gwaje masu sauki don taimakawa wajen gano cutar. Likitan na iya amfani da wasu matsa lamba inda tendon ya hadu da kashi don duba zafi. Lokacin da gwiwar hannu ta mike kuma aka karkatar da wuyan hannu (lankwasa zuwa gefen dabino), za mu ji zafi a wajen gwiwar gwiwar yayin da yake mika (daidai) wuyan hannu.
Hakanan likitanku na iya yin odar gwaje-gwajen hoto, kamar X-ray ko MRI, don yin watsi da wasu cututtuka waɗanda zasu iya haifar da ciwon hannu. Waɗannan sun haɗa da amosanin gabbai na gwiwar hannu. Waɗannan gwaje-gwajen ba yawanci ba ne don yin ganewar asali.
Yadda za a kauce wa?
Dole ne mu gane cewa muna fuskantar a cuta mai wuyar sarrafawa Idan muka fuskanci ayyuka irin su wasan tennis, ƙwallon ƙafa, ƙwallon ƙafa o kwando, kasancewa wasanni wanda a matsayinka na gaba ɗaya yana buƙatar yin aikin gwiwar hannu da triceps a hanya. A karkashin wannan halin da ake ciki, ƙungiyoyi masu maimaitawa za su ƙare faruwa, ko da yake akwai jerin rigakafin da za su iya taimaka maka wajen haifar da ƙasa da kuma haifar da ƙananan ciwo:
- Kyakkyawan siffar jiki yana taimakawa: Mu tuna cewa ciwon kashi muke magana a kai, ba ciwon tsoka ba, kuma idan aka yi la’akari da haka, mutum yana fama da tilastawa gwiwar hannu fiye da yadda ya kamata. Idan muna da triceps da biceps sunyi aiki a lokaci guda a matsayin kafada da aka ƙayyade, za a raba ƙoƙarin da ake yi, tilasta gwiwar gwiwar hannu da rage yiwuwar shan wahala daga rashin jin daɗi.
- mikewa da hankali: Ligaments da tsokoki na iya wahala idan ba mu mike ba kafin da kuma bayan motsa jiki. Sabili da haka, sanin ban da yankin da ciwon ke faruwa, shimfiɗa a hankali kafin da kuma bayan haka. kafadu, wuyan hannu, baya, biceps da triceps zai zama dole sosai, har ma da shimfida waɗannan shimfidawa zuwa ainihin. Yayin da muke rarraba ƙoƙarin, mafi kyau.
- Huta lafiya!: Hannun wasan tennis kuma yana da yawa saboda gajiya a jikinmu. Saboda wannan dalili, duka a lokacin hutu daga wasanku (ba za ku taɓa ganin ɗan wasan tennis wanda ba ya ɓata hutu tsakanin wasanni), da kuma bayansa, hutawa zai zama mahimmanci. Yawancin sa'o'i na barci da abinci mai kyau, mafi kyawun motsa jiki na jiki zai kasance.
- Idan akwai ciwo mai yawa, kauce wa motsi: Yana da kyau a yi amfani da lokacin ayyukansa zuwa 100% fiye da kasancewa a saman saboda rashin lafiya a gwiwar hannu. Abu mafi kyau shine ƙoƙarin kawar da waɗannan ƙungiyoyin da ke haifar da ciwo, ko da yake mun riga mun yi sharhi cewa a yawancin wasanni yana da wuya. Idan ba za ku iya kawar da su ba, yi allura tare da hutu.
Tratamiento
A ce saboda aikinka ko aikin jiki ka ƙare da fama da epicondylitis. Ganin wannan, ya dace don bayar da shawarar jerin ayyuka don rage zafi. Idan gwiwar hannu ta fara ciwo, bi waɗannan matakai masu sauƙi:
- Aiwatar da sanyi: Kamar yadda yake tare da kowace matsala ta ligament (ko da yake a nan muna magana ne game da raunin kashi), rage kumburi shafa sanyi kullum nasara ce. Bayan aikin ku na jiki, kwata na sa'a guda na kankara akan kowane gwiwar hannu zai yi muku kyau sosai.
- Mikewa: Za ku gane cewa mikewa yana da inganci ga komai, kuma a wannan lokacin, shimfiɗa hannuwanku da wuyan hannu zai ba ku damar sake cika yawan ƙoƙarin tsoka na hannun ku bayan aikin jiki. Wannan idan a cikin kansa wani abu ne na wajibi bayan kowane motsa jiki na jiki, a nan zai kasance ma fiye da haka.
- amfani da heaters: Domin daidai lokacin aikin jikin ku, a dumama orthopedic Zai iya zama mafita mai kyau don ƙarfafa yankinku na ciwo kuma ku ci gaba da dumi. Abu ne mai sauki ka ga fitattun ’yan wasa suna amfani da kayan aiki irin wannan, ko da yake yana da kyau a je kantin magani ko likitocin kashi inda suke ba da shawarar hakan. Samun ƙwararrun shawara za ku guje wa matsalolin jini.