Okuqukethwe
Ukuvimbela isifo samathambo
Kunezindlela eziningana zokunciphisa ingozi yesifo samathambo esiwohlozayo, njengeI-osteoarthritis. Indlela ephumelela kakhulu ngokuqinisekile ukugcina a isisindo esinempilo. Ukuthola ngezinye izindlela, bheka ifayela lethu le-Osteoarthritis. Nokho, mayelana ne-isifo sokuqaqamba kwamalunga, zimbalwa kakhulu izindlela zokuvimbela ezaziwayo.
Abantu abaningi abane-arthritis, kungakhathaliseki ukuthi hlobo luni lwe-arthritis, banalo ukunciphisa ubuhlungu babo ngokushintsha zabo imikhuba yokuphila nangokusebenzisa odokotela abahlukahlukene bezempilo (ama-physiotherapists noma i-kinesiologists, abelaphi basemsebenzini, abahlikihlayo, njll.).
ubuhlungu Isifo Sokuqaqamba Kwamalunga Ubuhlungu be-arthritis butholakala ngokuhlukile kumuntu nomuntu. Ukuqina kwaso kuncike kakhulu ebucayini kanye nezinga lesifo. Ngezinye izikhathi ubuhlungu buyaphela okwesikhashana. Imisebenzi yansuku zonke ngokuvamile idinga ukuhlelwa kabusha ngokufanele. Asikaziqondi zonke izinqubo zebhayoloji ezihilelekile ku-genesis yobuhlungu be-arthritis. Noma kunjalo, kubonakala sengathi ukuncipha kwezicubu zomoya-mpilo kudlala indima ehamba phambili. Lokhu ukuntuleka komoya-mpilo yona ngokwayo ibangelwa ukuvuvukala kwamalunga kanye nokushuba kwemisipha. Yingakho noma yini esiza phumula imisipha noma okukhuthazayo ukujikeleza kwegazi emalungeni aqeda ubuhlungu. Ngaphezu kwalokho, ukukhathala, ukukhathazeka, ukucindezeleka nokucindezeleka kwandisa umbono wobuhlungu. |
Nazi izindlela ezihlukahlukene zokunciphisa ubuhlungu nokuqina, okungenani okwesikhashana.
Ukuphumula, ukuphumula nokulala
Isikhali sokuqala sokulwa nobuhlungu be-arthritis kungaba ukuphumula, ikakhulukazi kubantu lapho ukucindezeleka, ukukhathazeka nokukhathala kwemizwa kukhona kakhulu. Kusuka izivivinyo zokuphefumula, amasu engqondo ka aziphumulele futhi ukuzindla kuyizo zonke izindlela zokusiza umzimba ufinyelele ukuphumula. (Ukuze uthole ukwaziswa okwengeziwe ngale ndaba, bheka isihloko sethu Ukucindezeleka Nokukhathazeka). Kunconywa ukuthi uthole okungenani amahora angu-8-10 okulala ukuze unciphise ubuhlungu.
IPascastportSanté.net podcast inikeza ukuzindla, ukuphumula, ukuphumula nokubukwa ongakulanda mahhala ngokuchofoza kuZindla nokunye okuningi. |
Ukuzivocavoca: kubalulekile
Abantu abanesifo samathambo badingaUkuvivinya ukuze ulondoloze ukuhamba amalunga nokugcina imisipha yemisipha. Ukuzivocavoca nakho kunomphumela i-analgesic ngoba kubangela ukukhululwa kwama-endorphin emzimbeni. Nokho, kubalulekile ukuba sihloseolinganiselayo phakathi kwezikhathi zokuphumula nomsebenzi, “ngokulalela” umzimba wakho. Ukukhathala nobuhlungu kuyizinkomba ezinhle. Uma kwenzeka, kungcono ukuzinika isikhathi sokuphumula. Ngakolunye uhlangothi, ukuphumula kakhulu kungabangela ukuqina kwamalunga nemisipha. Ngakho-ke inhloso okufanele izuzwe ukulingana okuthile phakathi kwezikhathi zokuzithokozisa kanye nokuphumula, okuyoba okuqondene nomuntu ngamunye.
Izivivinyo eziningana zingenzeka, kufanele sikhethe lezo ezisifanelayo, sihambe kancane kancane. Kungcono ukusebenzisa izinsiza ze-a physiotherapist (i-kinesiologist) noma a Uchwepheshe wezomsebenzi ezimeni lapho imisebenzi ethile kunzima ukuyifeza. Ukunyakaza kufanele kube njalo, kuguquguquke futhi kuhambe kancane. Zijwayeze ukungena Amanzi ashisayo, ukuzivocavoca kubeka ukucindezeleka okuncane emalungeni. Bheka futhi isihloko esithi Umdlalo wokunambitheka nezidingo ephepheni lefomu Lomzimba.
Kuphakanyiswa ukuthi kuhlanganiswe izinhlobo ezahlukene zokuzivocavoca ukuze uthole izinzuzo zazo zonke.
- Ibeka ukusiza ukugcina amakhono emoto kanye nokuguquguquka kwemisipha nama-tendon, kuyilapho kunciphisa ukuqina kwamalunga. Kufanele zijwayezwe ngobumnene futhi zigcinwe imizuzwana engama-20 kuya kwengama-30;
- Ukuzivocavoca kwe-amplitude ihlose ukugcina umthamo ojwayelekile wejoyinti ngokulenza lihambe nge-amplitude egcwele. Balungiselela ukuhlangana ukuze bakhuthazele futhi baqeqeshe isisindo;
- Izivivinyo zokukhuthazela (njengokubhukuda nokuhamba ngebhayisikili) thuthukisa isimo senhliziyo nemithambo yegazi kanye nokuqina komzimba wonke, ukwandisa inhlalakahle, nokusiza ekulawuleni isisindo;
- Ukuzivocavoca umzimba zisetshenziselwa ukugcina noma ukuthuthukisa imisipha, edingekayo ukuze kusekelwe amalunga athintekile.
I-Arthritis Society, inhlangano engenzi nzuzo ezinikele enhlalakahleni yabantu abanesifo samathambo, inikeza izinhlobonhlobo ze izivivinyo zokuqwashisa umzimba (njenge-tai chi ne-yoga) ukuthuthukisa ibhalansi, ukuma nokuphefumula.
Qaphela ukweqisa! Uma ubuhlungu buqhubeka isikhathi esingaphezu kwehora le-1 ngemva kokuzivocavoca, kungcono ukukhuluma nodokotela wakho womzimba futhi unciphise ukuqina kwemizamo. Futhi, ukukhathala okungavamile, ukuvuvukala emalungeni, noma ukulahlekelwa ukuguquguquka kuyizimpawu zokuthi ukuzivocavoca akufanelekile futhi kufanele kushintshwe.
I-Thermotherapy Ukufaka ukushisa noma ukubanda emalungeni abuhlungu kunganikeza impumuzo yesikhashana, kungakhathaliseki ukuthi hlobo luni lwesifo samathambo. - Kuyashisa. Ukufaka ukushisa kufanele kwenziwe lapho imisipha ibuhlungu futhi ishubile. Ukushisa kunikeza umphumela ophumuzayo, kodwa ngaphezu kwakho konke okungcono ukusakaza igazi emalungeni (okukhulula ubuhlungu). Ungakwazi ukugeza noma ukugeza cishe imizuzu eyishumi nanhlanu emanzini ashisayo noma ufake izikhwama zokufudumeza noma ibhodlela lamanzi ashisayo ezindaweni ezibuhlungu. - Kubanda. Ukubanda kungaba usizo ngezikhathi zokuvuvukala okukhulu, lapho ilunga livuvukala futhi libuhlungu. Iphakethe leqhwa elizungezwe ithawula elincanyana, elimanzi elifakwe phezulu imizuzu eyi-15 kuye kwengama-20 linomthelela wokuba ndikindiki futhi lidambisa izinhlungu. Kodwa-ke, kuphakanyiswa ukuthi ungafaki amakhaza elunga elivele lindikindiki. Contraindication. Ukwelashwa okushisa kunqatshelwe lapho kukhona ukuphazamiseka kokujikeleza kwegazi, okubandakanya lezo ezibangelwa isifo sikashukela esinezinkinga zokujikeleza kwegazi kanye nesifo sikaRaynaud. |
Ukwelashwa kwe-Massage
Amamasaji anomphumela we phumula imisipha futhi uphumule wonke umzimba, ukhulule ubuhlungu namajaqamba. Kubalulekile ukukhuluma nomelapha mayelana nesimo sakho ukuze akwazi ukuzivumelanisa nendlela asebenza ngayo. Ungakwazi futhi ukuhlanganisa i-massage ne-thermotherapy, isibonelo ngokugeza ngamanzi ashisayo kubhavu we-jetted. I-Soft Swedish massage, i-Californian massage, i-Esalen massage kanye nendlela ye-Trager ayinamandla amancane ngakho ifaneleka kakhulu kubantu abanesifo samathambo.1. Bheka ishidi lethu le-Massotherapy ukuze uthole isibuyekezo samasu ahlukahlukene wokubhucunga.
Isisindo esinempilo
Abantu abaphakathi ukhuluphele futhi abaphethwe isifo sokuqaqamba kwamalunga bangazuza ekulahlekelweni ngamakhilogremu engeziwe. Ngisho nokuncipha kwesisindo esincane kunenzuzo ekudambiseni ubuhlungu. Lesi silinganiso siba sibaluleke kakhulu ezimeni ze-osteoarthritis, njengoba ukukhuluphala kuyingozi enkulu, kodwa nakwezinye izinhlobo ze-arthritis. Ukuze ubale inkomba yesisindo somzimba wakho noma i-BMI (enquma isisindo esinempilo ngokusekelwe ekuphakameni), thatha yethu Ithini inkomba yesisindo somzimba wakho? Hlola.
Inethiwekhi yosekelo
Ukujoyina inethiwekhi yokwesekwa komphakathi kungasiza ukubhekana nobuhlungu kanye nobunzima bomzimba besifo samathambo. Ukuhwebelana izinkathazo mayelana nesifo, nqamula ukuzihlukanisa, funda ngezindlela ezintsha zokwelapha nezindlela ezihlolisiswe yi- ucwaningo lwezokwelapha, ukwabelana “ngezindlela zokupheka” eziphumelelayo zokuphila kangcono nesifo sokuqaqamba kwamalunga noma ngisho nokuhileleka enhlanganweni yokusekela konke okungamathuba awo wonke umuntu. Ngaphandle kwamaqembu okusekela, i-Arthritis Society inikeza "uhlelo lomuntu siqu lokulwa nesifo samathambo": izikhathi zokuqeqesha ze-6 zamahora angu-2 ezinikezwa amavolontiya afanelekayo ukuze afunde ukuphatha kangcono ubuhlungu, ukuvimbela ukukhathala, njll I-Arthritis Society inikeza olunye uhlelo, i-workshop yehora le-2 eyingqayizivele yokuphatha ubuhlungu obungapheli.
Bheka ingxenye ethi Amasayithi Athakaselayo.