Izincomo ezijwayelekile

• Gcina ukuqina ngokwenza izivivinyo ezishukumisa inhliziyo nezigqi zokuphefumula (ukuhamba, ukugijima, ukugibela ibhayisikili, ukubhukuda, njll.).
• Qinisa imisipha Ama-extensors esihlakala kanye nama-flexible ayingxenye ebalulekile yokuvimbela. Xhumana ne-physiotherapist, kinesiologist, uthisha womzimba noma umelaphi wezokusubatha.
• Yenza izivivinyo zokuzifudumeza umzimba wonke ngaphambi komdlalo noma umsebenzi.
• Thatha njalo ukuphumula.

Ukuvimbela emsebenzini

• Khetha amathuluzi ashintshiwe ku-anatomy. Naka kakhulu ubukhulu besibambo samathuluzi.
• Sebenza a ukuzungezisa umsebenzi yomsebenzi.
• Shayela izinsizakalo ze- i-ergonome noma i-Therapist ye-Occupational ukusebenzisa uhlelo lokuvikela. EQuebec, ochwepheshe abavela kuKhomishini de la santé et de la sécurité du travail (CSST) bangaqondisa abasebenzi nabaqashi kule nqubo (bheka Amasayithi wentshisekelo).

Amathiphu e-ergonomic okusebenza kukhompyutha

• Gwema ukuba nezihlakala eziphukile (ezigobele phezulu) lapho usebenza ngekhibhodi kanye negundane. Amamodeli ahlukahlukene weizingalo zokubamba izingalo i-ergonomic. Qaphela ukuthi ukuphumula kwesandla kufanele kugwenywe, njengoba kuvame ukuholela ekwandiseni isihlakala.
• Incike ngokuqinile ngemuva kwesihlalo, i emuva ngqo, ukuvimbela i-reflex yokubeka isisindo ezihlakaleni.
• Sebenzisa isondo lokuskrola kancane ku- igundane ezinikeziwe. Ukusetshenziswa kwayo okuphindaphindiwe kudinga umzamo owengeziwe emisipha ye-extensor ye-forearm.
• Uma igundane inikeza izinkinobho ezinkulu ezi-2, zilungiselele ukuze inkinobho esetshenziswa kakhulu kube yileyo engakwesokudla (eyabantu abakwesokudla) futhi usebenziseInkomba ukuze uchofoze. Ngakho isandla sisesimweni esingokwemvelo.

Ukuvimbela abasubathi

Kuhle ukusebenzisa izinkonzo ze-a Umqeqeshi abanekhono lokufunda amasu aphephile nasebenzayo. Angakwazi futhi ukufundisa izivivinyo ezihlukahlukene ukuze welule futhi aqinise imisipha. Noma kunjalo, nazi ezinye izindlela zokuvimbela.

Ezemidlalo yerakhethi

• Khetha i-racquet ehambisana nobukhulu bayo (isisindo se-racquet, usayizi wesibambo, njll.) kanye nezinga lokudlala. Xhumana nochwepheshe.
• Umsubathi ofuna ukwandisa ijubane lokuqeqeshwa kwakhe kufanele akwenze kancane kancane.
• Lungisa ukungezwani kwentambo ye-racquet ngendlela efanele: intambo eqine kakhulu yandisa ingcindezi engalweni.
• Qinisekisa ukuthi uthuthukisa futhi ugcine amandla emisipha ayisisekelo. Kwabanye abadlali bethenisi, imisipha engemuva ibuthakathaka futhi ayinikezi amandla anele ehlombe. Ukunxephezela lobu buthakathaka, laba badlali bavame ukusebenzisa imivimbo eyenza ibhola lisebenze (ukusika noma ukubhulasha imivimbo; ucezu ou phezulu), okubangelwa ukunyakaza kwezihlakala.
• Thola indawo enhle yokushaya ibhola. Ukushaya “ngemuva kwesikhathi” kudala ingcindezi eyengeziwe endololwaneni, njengokushaya ibhola ngenkathi indololwane ibheke kuwe. Lokhu kungaba umphumela wonyawo olubi noma ukulangazelela umdlalo.
• Ibhola kufanele lithinte i-racquet ngangokunokwenzeka phakathi nendawo ukuze kuncishiswe ukudlidliza, okumuncwa isihlakala nendololwane.
• Gwema ukudlala ngamabhola ethenisi amanzi.
• Dlala nomphikisi ozinga lakhe lokudlala lifana nelethu.
• Uma ubuya ukuzodlala kusukela ekulimaleni, beka ibhande le-epicondylar eliqinile amayintshi angu-1 noma angu-2 ngaphansi kwendololwane. Kungasiza ekwehliseni ubunzima emathanjeni abuhlungu, kodwa akuyona indawo yokwelashwa.

Golf

• Ukufunda indlela efanele yokudlala kuyindlela engcono kakhulu yokuvimbela i-epicondylalgia kubadlali begalofu. Ngokuvamile kuba ukuphela kokunyakaza kokusheshisa (okuvele kwandulele umthelela wekilabhu ebholeni legalofu) okumele kulungiswe, njengoba ukucindezeleka endololwaneni kunamandla kakhulu kuleli phuzu. Xhumana nomqeqeshi wezemidlalo.