Hannun Tennis / Lateral Epicondylitis [Babban Jagora - 2022]

Wasan wasan tennis / epicondylitis na gefe yana faruwa ne saboda wuce gona da iri na miƙewar tsokoki (ƙwaƙwalwar wuyan hannu).

Dan wasan Tennis gwiwar hannu / epicondylitis na gefe na iya tasiri sosai ga ingancin rayuwa da ikon aiki. Yanayin yana da zafi a waje na gwiwar hannu a kan sashin da muke kira epicondyle na gefe (don haka sunan). Baya ga jin zafi a gwiwar hannu, Hakanan zaka iya rage ƙarfin kamawa ko jin zafi lokacin amfani da gaba da hannu.

 

Mataki na ashirin da: Hannun Tennis / Lateral Epicondylitis

An sabunta ta ƙarshe: 22.03.2022

 

 

- A sassan mu daban-daban a Vondtklinikkene a Oslo (Lambert kujeruda Viken (Sautin Eidsvoll og Dannye itace), Likitocin mu suna da ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun masu ƙima, jiyya da horar da gyare-gyare na raunin jijiya a gwiwar hannu. Danna links ko ta don karanta ƙarin game da sassan mu.

 

A cikin wannan labarin za ku sami ƙarin koyo game da:

• Dalilan Hannun Tennis (Lateral Epicondylitis)

Hannun Hannun Hannun Hannun Kasuwa

+ Rauni na Rauni a cikin Maɗaukakin Muscle da Tendons (Tare da Daraja)

+ Me yasa Ba Zai Warkar da Raunin Jijiya Na ba?

• 2. Ma'anar Lateral Epicondylitis

• 3. Alamomin gwiwar hannu na Tennis

+ Alamomin gama gari guda 5 na Hannun Tennis

• 4A. Maganin gwiwar gwiwar Tennis

+ Hanyoyin Magani bisa Shaida

• 4B. Binciken Clinical na Gigin Tennis

+ Gwajin Aiki

+ Binciken Bincike na Hoto

• 5. Ma'aunin Kai da Maganin Ciwon gwiwar gwiwar hannu

• 6. Motsa jiki da Horarwa akan gwiwar gwiwar Tennis

• 7. Tuntube Mu: Asibitocin mu

 

1. Dalilin gwiwar gwiwar hannu / epicondylitis na gefe?

Econdylitis na gefe yana faruwa sau da yawa ta hanyar maimaita motsi na dogon lokaci. Misalai na iya zama zane-zane, aikin kwamfuta da wasanni. Abin da muka sani shi ne cewa an yi nauyi a kan abin da aka makala a tendon a yankin - wanda kuma aka sani da ɗaya Tendinosis. Anan yana da mahimmanci a ambaci cewa ana iya samun sa hannu daga wasu tsokoki a gaban hannu, ciki har da pronator teres.

 

Jiyya na gwiwar hannu na wasan tennis / epicondylitis na gefe ya ƙunshi taimako daga abin da ke haifar da, horar da tsokoki na tsoka, jiyya ta jiki (sau da yawa). acupuncture wasanni), da kuma duk wani matsa lamba da kuma / ko Laser magani. Mun shiga ƙarin dalla-dalla kan hanyoyin da aka rubuta magani daga baya a cikin labarin. Ƙwayoyin hannu ne ke haifar da yanayin gwiwar gwiwar hannu / epicondylitis na gefe (ciki har da musculus extensor carpi radialis ko extensor carpi ulnaris myalgi / myosis).

 

Hoton da ke sama yana nuna raunin epicondylitis na ƙarshen. A cikin tsoka / jijiya abin da aka makala zuwa epicondyle na gefe (wanda ka samo a waje na gwiwar hannu), ƙananan ƙananan hawaye na iya faruwa, wanda zai iya tsanantawa idan ba a la'akari da bayyanar cututtuka da ciwo ba. Domin ya zama mai wahala da wahala ga tsarin waraka na jiki don yin wani abu akai. A irin waɗannan lokuta, ana buƙatar taimako na waje daga likitan likitancin jiki, chiropractor ko mai ilimin hanyoyin kwantar da hankali. Maganin yawanci ya ƙunshi horo na eccentric a hade, fasahohin muscular (sau da yawa acupuncture wasanni), tare da matsa lamba da / ko maganin laser, da kuma sauƙi daga abubuwan da suka fara matsalar.

 

Dalilan gama gari na gwiwar hannu na Tennis:

• Raunin wasanni (kamar riƙe wasan tennis da ƙarfi akan lokaci)
• Load ɗin kuskure kwatsam (Faɗuwa inda mutum ya taɓa ko kama wani abu don gujewa faɗuwa)
• Matsaloli masu maimaitawa (Aikin masana'anta ko maimaita amfani da kwamfuta yau da kullun)

 

- Don Fahimtar Dalilin Hannun Tennis Dole ne Mu Fahimci Rauni na Rauni a cikin Nama mai laushi da Tissue na Tendon.

[Hoto na 2: Nama mai rauni a cikin nau'ikan 3 daban-daban. Hoto: Cibiyar Kula da lafiyar chiropractor ta Eidsvoll da Jiki]

Bayan lokaci, lalacewar nama mai laushi da nama na tsoka na iya haɓaka a hankali. Wannan nama mai lalacewa ya rage elasticity, ƙarancin ɗaukar nauyi da ƙarancin aiki fiye da nama mai lafiya na al'ada. A cikin adadi na 2, zaku iya ganin kwatanci wanda ke nuna yadda nama mai laushi da naman jijiya na iya lalacewa akan lokaci. Muna son mu raba shi kashi uku.

 

Matakan 3 a cikin Nama mai laushi da Tissue na Tendon

1. Nama na al'ada: Ayyukan al'ada. Mara zafi.
2. Nama da ya lalace: A cikin yanayin lalacewar hanyoyin lalacewa a cikin nama mai laushi da ƙwayar tsoka, za mu iya canza tsarin, kuma wannan na iya faruwa'ketare zaruruwa'- wato, zaruruwan nama ba su cikin matsayinsu na yau da kullun. Mutum na iya raba nama da suka lalace gaba zuwa maki 3; m, matsakaici da mahimmanci. A cikin wannan lokaci na matsalar, yana da mahimmanci a yi shirye-shirye don guje wa yin lodin da ba daidai ba yayin da yake ƙarfafawa. Nama mai rauni yana da mafi girman jin zafi da rashin aiki.
3. Tabo: Idan muka ci gaba da maimaita hanyoyin da ba daidai ba, nama mai lalacewa ba zai iya warkar da kansa ba. Bayan lokaci, abin da muke kira tabo na iya faruwa. Wannan ƙimar nama mai lalacewa ya rage ƙarfin aiki da ƙarfin warkarwa sosai. Sau da yawa zafi a wannan matakin kuma ya zama mai muni sosai.

 

"- Makullin sau da yawa yana ta'allaka ne ga yarda da zafi da nakasa. Wadanda suka ci gaba kamar baya, har ma da ciwo mai mahimmanci, suna fuskantar babban haɗari na ƙara tsanantawa - sau da yawa tare da uzuri cewa ba su da 'lokacin yin wani abu game da shi'. Abin ban mamaki na wannan shi ne cewa za su iya ciyar da lokaci mai yawa a kan cututtuka, kuma akwai haɗarin kamuwa da cuta. "

 

- Me yasa hannu na baya samun kyau?

Idan tsarin lalacewa bai warke ba, yana da mahimmanci a ɗauki mataki baya kuma a sami kyakkyawan bayyani. Idan ba ku riga kuka yi haka ba, ya kamata ku nemi shawarar kwararru don taimako tare da jiyya da motsa jiki na gyarawa. Lokacin da raunuka da ciwo suka ci gaba, wannan yana nuna cewa muna da nama mai lalacewa wanda ba shi da damar samun dama ga abubuwan gina jiki da aiki.

 

Ta hanyar lalata nama mai lalacewa, alal misali tare da dabarun jiyya kamar maganin matsa lamba da acupuncture na intramuscular, mutum zai iya ba da amsawar warkarwa a cikin yanki. Wannan kuma zai iya taimakawa wajen juyar da mugun halin da kuke ciki. Lokaci ba zai warkar da duk raunuka ba idan kun shiga ja - to, akasin haka, zai iya yin muni da muni.

 

 

2. Ma'anar Lateral Epicondylitis

To ta yaya kuke ayyana gwiwar gwiwar hannu? Kuna samun amsar anan.

 

Lateral epicondylitis: Wani yanayin da ya wuce kima wanda yake a asalin wuyan hannu yana miƙe tsokoki ko tendons a wajen gwiwar gwiwar hannu. Maimaita cikakken tsawo (lankwasawa na baya) na wuyan hannu a cikin ranar aiki shine mafi yawan sanadi. Misali na iya haɗawa da zama a cikin ergonomic mara kyau lokacin aiki akan PC.

 

3. Alamomin gwiwar hannu na Tennis/Lateral Epicondylitis

Anan muna tafe da wasu alamomi na yau da kullun da zaku iya fuskanta tare da gwiwar gwiwar wasan tennis. Ɗaya daga cikin mafi yawan halayen shi ne cewa ciwon yana samuwa a gida a waje na gwiwar hannu sama da alamar yanayin jiki na gefen epicondyle. Baya ga wannan, ciwon na iya zama sau da yawa na yanayi mai raɗaɗi wanda musamman ya tsananta nan da nan bayan aiki.

 

Alamomin gama gari guda 5 na gwiwar hannu na Tennis

Jin zafi da taushi zuwa wajen gwiwar gwiwar hannu

[Hoto na 3: Alamomin Ciwo da Aka Nufi Daga Wurin Wuta]

Tushen don zafi da taushi a waje na gwiwar hannu shine cewa wannan shine abin da aka makala gwiwar hannu don masu extensors na wuyan hannu. Wato tsokar da ke da alhakin karkatar da wuyan hannu a baya. Hakanan zafi zai iya gangara zuwa ga hannun gaba, da kuma wuyan hannu, kuma yana iya ƙara tsanantawa ta wasu motsi. A cikin hoton mun nuna nau'ikan nau'ikan ciwo na yau da kullun waɗanda zasu iya faruwa tare da gwiwar hannu na wasan tennis. Mutane da yawa kuma za su gane kansu ta yadda za su iya haifar da ciwo a wuyan hannu.

 

2. Tauri a gwiwar hannu

Hannun gwiwar zai iya jin taurin kai kuma yana iya zama mai zafi ka ɗaure hannunka zuwa dunƙule. Hakanan yana iya jin zafi da 'tauri' don miƙe hannun bayan an lanƙwasa shi. Jin taurin kai shine saboda lalacewa ga nama a cikin abin da aka makala a jijiya a gwiwar hannu da kuma cikin tsokoki na gaba. Nama mai rauni shine, kamar yadda muka nuna a cikin Hoto 2, ƙasa da na roba kuma ya rage motsi. Don haka zaruruwan jijiyoyi ba za su yi motsi kamar nama ba don haka za ku iya jin taurin gwiwar hannu.

 

3. Tsagewar gwiwar hannu

Ana iya samun sautin fashewa a gwiwar hannu a gwiwar gwiwar wasan tennis. Bugu da ƙari, sanadin ya ta'allaka ne a cikin lalacewar nama na tsoka wanda ba shi da motsi iri ɗaya kamar da. Lokacin motsi, jijiyar na iya "rasa" kuma ta samar da sauti mai fashewa. Wani dalili mai yiwuwa shine rashin aiki a cikin tendon da tsokoki yana haifar da raguwar aiki a cikin haɗin gwiwar gwiwar hannu kuma don haka yana ba da karfin haɗin gwiwa a can.

 

Rauni a hannaye ko yatsu

Lokaci-lokaci, gwiwar hannu na wasan tennis na iya ba da rauni a hannu a gefen da abin ya shafa. Mutane da yawa na iya fuskantar cewa hannun gaba ko kamawa kusan yana ba da wasu lodi da motsi. Wannan shi ne saboda ginanniyar tsarin tsaro a cikin jiki wanda ke can don hana ƙarin lalacewa. Kwakwalwa a cikin hankali ta mamaye ku kuma ta tilasta muku

 

5. Rage ƙasa zuwa hannu da wuyan hannu

Idan muka sake duba hoto na 3, za mu iya ganin cewa gwiwar hannu na wasan tennis na iya haifar da zafi a wuyan hannu. Wasu na iya samun ƙarin ciwo a gindin babban yatsan hannu ko a wuyan hannu a ƙasan ɗan yatsa. Bugu da ƙari, dole ne mu tuna cewa rage yawan aiki a cikin gwiwar hannu da gaɓoɓin hannu na iya zama haɗari don samun ciwon jijiyoyi a cikin wuyan hannu (cututtukan rami na carpal).

 

4A. Maganin gwiwar hannu na Tennis/Lateral Epicondylitis

Abin farin ciki, akwai hanyoyin da aka rubuta da kyau don maganin gwiwar gwiwar hannu da sauran raunin jijiya. Daga cikin mafi kyawun rubuce-rubucen mun sami magani na matsa lamba, maganin Laser, acupuncture na intramuscular, haɗa gwiwar gwiwar hannu da kuma darussan gyaran gyare-gyare (zai fi dacewa horo na eccentric). Yawancin lokaci ana yin maganin ta hanyar chiropractor ko likitan motsa jiki na zamani.

 

- Manyan Manufofin 4 a cikin Maganin Rauni na Tendon a gwiwar hannu

Hanya na magani a kan gwiwar hannu na wasan tennis yana son samun manyan manufofi guda 4 masu zuwa:

1. Rushe nama mai lalacewa kuma yana motsa waraka

2. Daidaita aiki a cikin haɗin gwiwar gwiwar hannu da gaɓoɓin gaba

3. Magance abubuwan da zasu iya haɗawa a cikin kafada da hannu na sama

4. Rage haɗarin sake dawowa tare da gyaran gyare-gyare na musamman

 

Abin da ke da mafi kyawun shaida don kula da epicondylitis na gefe shine maganin matsa lamba, horo na eccentric (duba motsa jiki). ta), zai fi dacewa a hade tare da maganin laser da haɗin gwiwar gwiwar hannu / magudin haɗin gwiwa. Nazarin ya nuna cewa maganin matsa lamba na iya samar da rage jin zafi da inganta ƙarfin kamawa (3).

 

Daidaitaccen yarjejeniya don maganin gwiwar gwiwar hannu tare da Shockwave Mafia shine kusan jiyya 5-7, tare da kusan kwanaki 5-7 tsakanin jiyya don lokacin dawowa / hutu zai zama mafi kyau. Abin da ke da ban sha'awa game da matsa lamba shine cewa yana sauƙaƙe haɓaka na dogon lokaci - don haka mutane da yawa za su sami ci gaba mai mahimmanci a cikin makonni 4-6 bayan jiyya na ƙarshe a cikin hanya.

 

- Haɗin Dabarun Magani Daban-daban don Ingantacciyar Tasiri

Don ingantaccen sakamako na jiyya, galibi yana da fa'ida don haɗa hanyoyin magani daban-daban. A dakunan mu a cikin Cibiyoyin Ciwo, duka a Oslo da Viken, tsarin kulawa na yau da kullun na iya haɗawa da matsa lamba, acupuncture na wasanni, maganin laser da motsa jiki. Dubi bayyani na asibitocinmu ta (duban asibitin yana buɗewa a cikin sabon taga mai bincike).

 

Shaida don Tattara Haɗin gwiwar gwiwar gwiwar gwiwar Chiropractic a gwiwar gwiwar Tennis / Lateral Epicondylitis

Babban RCT (Bisset 2006) - wanda kuma aka sani da jarabawar sarrafawa bazuwar - wanda aka buga a mujallar Kiwon lafiya ta Biritaniya (BMJ), ya nuna cewa jiyya ta jiki da ta cututtukan epicondylitis da ke tattare da Yin amfani da haɗin gwiwar gwiwar gwiwar hannu da takamaiman horo ya yi tasiri sosait a cikin nau'in taimako na jin zafi da haɓaka aikiidan aka kwatanta da jira da kallo a cikin ɗan gajeren lokaci, da kuma a cikin dogon lokaci idan aka kwatanta da allurar cortisone. Haka kuma binciken ya nuna cewa cortisone yana da tasiri na ɗan gajeren lokaci, amma cewa, a cikin jima'i, a cikin dogon lokaci yana ƙara yiwuwar sake dawowa / ruptures kuma yana haifar da jinkirin warkar da lalacewa. Wani binciken (Smidt 2002) kuma yana goyan bayan waɗannan binciken.

 

- BIDIYO: Acupuncture na ciki a Tennis gwiwar hannu

Ana amfani da acupuncture na intramuscular (maganin allura) akai-akai don ciwon gwiwar gwiwar hannu. Yana iya yin tasiri a kan yanayi kamar gwiwar gwiwar hannu (econdylitis na gefe), gwiwar gwiwar golf (medial epicondylitis) da kuma rashin aikin tsoka na gaba ɗaya (myalgia). Anan zaka iya ganin bidiyon maganin acupuncture don gwiwar hannu na tennis.

(Wannan daya ne daga cikin tsofaffin videos din mu. Kuyi subscribing a kyauta a tasharmu ta Youtube domin samun sabbin shirye-shiryen motsa jiki da ilimin kiwon lafiya)

 

Jerin Sauran Dabarun Jiyya:

- Acupuncture / maganin allura

- Taushin nama mai taushi / tausa

- Electrotherapy / ikon far

- Maganin Laser

- Maganin gyaran haɗin gwiwa

- Maganin haɗin gwiwa na haɗin gwiwa / mahimmancin farfadowa

- duban dan tayi

- Jiyya mai zafi

 

Gwagwarmaya ta gwiwar gwiwar kwallon tennis

- Tiyata / tiyata

- Allurar ciwo

 

Tashin gwiwar kwallon Tennis / tiyatar epicondylitis

Ana yin ayyukan da ba safai ba kuma ba su da yawa akan gwiwar gwiwar wasan tennis. Wannan shi ne saboda bincike na baya-bayan nan ya nuna cewa maganin ra'ayin mazan jiya yawanci yana da sakamako mai kyau, kuma baya haifar da haɗarin da tiyata ke yi. Amma a cikin matsanancin yanayi, yana iya kasancewa mai dacewa. Koyaya, zaku gwada maganin allura kafin zuwa wannan matakin.

 

Allurar zafi akan gwiwar gwiwar Tennis/Lateral Epicondylitis

Zaɓin magani wanda za'a iya gwadawa kafin tiyata, idan an gwada maganin ra'ayin mazan jiya kuma ciwon kawai ya ci gaba, to yana iya zama dacewa tare da allura a cikin maganin wasan tennis / epicondylitis na gefe. Yawanci, ana yin allurar cortisone. Abin takaici, injections na cortisone na iya haifar da ciwo mai tsanani a cikin dogon lokaci, kamar yadda kuma yana ƙara haɗarin rashin lafiyar jijiyoyi da raguwa.

 

4B. Binciken Clinical na Gigin Tennis

Alamun da alamun asibiti na gwiwar hannu na wasan tennis yawanci suna da halayyar da mai kulawa ke tuhuma da wuri. Jarabawar farko yawanci tana farawa da tarihin-biyan aikin gwaji. Gwaje-gwajen hoto yawanci ba lallai ba ne, amma ana iya nuna wannan ta rashin tasirin jiyya na mazan jiya.

 

Hoto Ganewar Hannun Tenis / Lateral Epicondylitis

An fi son gwajin MRI don gwaji a gwiwar gwiwar tennis. Dalilin da ya sa aka fi son yin amfani da duban dan tayi shine cewa na karshen ba zai iya ganin abin da ke gefen kashi ba ko kuma a cikin haɗin gwiwar gwiwar kansa (kamar yadda raƙuman sauti ba ya wucewa ta cikin nama). A al'ada, mutum zai gudanar ba tare da yin irin waɗannan gwaje-gwajen hoto ba, kamar yadda ganewar asali da bayyanar cututtuka yawanci bayyananne ga likita. Koyaya, yana iya zama dacewa idan dalilin halarta na farko ya kasance rauni ko makamancin haka.

 

Gwajin MRI: Hoton gwiwar gwiwar hannu / epicondylitis na gefe

Anan mun ga hoton MRI na gwiwar gwiwar hannu / epicondylitis na gefe. Za mu iya ganin bayyanannun canje-canjen sigina da halayen da ke kewaye da epicondyle na gefe.

 

Binciken duban dan tayi: Hoton gwiwar hannu na Tennis / Lateral Epicondylitis

A kan wannan hoton duban dan tayi, mutum zai iya ganin abin da aka makala tsoka mai kauri zuwa epicondyle na gefe a wajen gwiwar gwiwar hannu.

 

- A Vondtklikkene, likitocinmu masu izini na jama'a suna da hakkin a tura su don gwajin hoto idan ya kamata a nuna wannan ta hanyar likita.

 

5. Matakan kai da kuma maganin kai don gwiwar hannu na Tennis / Lateral Epicondylitis

Yawancin marasa lafiyar mu suna yin tambayoyi game da yadda su da kansu za su iya ba da gudummawar warkarwa a gwiwar gwiwar wasan tennis. Anan muna farin cikin ba wa ɗaiɗaikun shawara, amma a gaba ɗaya akwai matakan kai guda biyu musamman. Na farko ya ƙunshi amfani da goyon bayan matsawa ga gwiwar hannu, da sauran shi ne amfani da trigger point ball wanda ke jujjuyawa zuwa ga tsokar tsoka da abin da aka makala. Wasu sun fuskanci hakan fakitin zafi mai maimaitawa ko aikace-aikace na kwandishan mai zafi yana da sakamako mai natsuwa. Hanyoyin haɗi zuwa shawarwarin da ke ƙasa suna buɗewa a cikin sabuwar taga mai bincike.

 

Shawarwari: Taimakon matsawa ga gwiwar hannu (Haɗin yana buɗewa a cikin sabuwar taga)

Shawarwarinmu na farko don epicondylitis na gefe shine amfani da tallafin matsawa ga gwiwar hannu.

Irin waɗannan tallafi suna da tasiri mai kyau a cikin bincike - kuma suna iya nuna raguwa a cikin ciwon gwiwar hannu (4). Tushen don suturar matsawa ya ta'allaka ne a cikin ƙarin kwanciyar hankali ga yankin, amma kuma ƙara yawan zagawar jini zuwa wurin da aka ji rauni. Ma'aunin yana da sauƙi kuma mai sauƙin amfani. Taba hoton ko mahada a nan don karanta ƙarin game da shawarwarin tallafin matsawa, da kuma ganin zaɓuɓɓukan siye. Yi amfani da goyan bayan yau da kullun kuma a cikin yanayin da kuke jin cewa za a iya fallasa gwiwar gwiwar gwiwar ku ga lodin da ba daidai ba.

 

Shawarar Ergonomic game da gwiwar gwiwar Tennis / Epicondylitis na Lateral

Ofaya daga cikin mahimman abubuwa game da raunin nakasa shine cewa cikin sauƙi da sauƙi a yanke ayyukan da ya fusata tsoka da haɗin mahaifa, ana iya yin wannan ta hanyar yin canje-canje ergonomic a wurin aiki ko ɗaukar hutu daga motsi mai raɗaɗi. Koyaya, yana da mahimmanci kada a tsaya gaba ɗaya, saboda wannan yana cutar da sama da kyau a cikin dogon lokaci.

 

 

6. Motsa jiki da motsa jiki don gwiwar hannu na Tennis / Lateral Epicondylitis

Mun riga mun ambata yadda ake yawan ba da shawarar horarwar eccentric don gwiwar gwiwar wasan tennis. Wannan motsa jiki ne na horo, zaku iya gani a cikin bidiyon da ke ƙasa, inda kuke horarwa a cikin tsayin tsayin tsayin daka na ƙwayar tsoka da zaruruwan tsoka. A cikin wannan ɓangaren labarin, za mu kuma duba dalla-dalla kan ƙarfi da motsa jiki da yawa waɗanda za su iya amfana.

 

Wani abu da mutane da yawa ke mantawa shine mahimmancin aiki mai kyau kuma mafi girma a hannu da kafada. Daidai saboda wannan dalili, horo tare da na roba na iya zama kyakkyawan hanyar horo a gare ku tare da ciwon gwiwar hannu da gwiwar hannu na wasan tennis. Ingantattun ayyukan kafada a haƙiƙa zai haifar da ƙarin daidaitaccen amfani da gwiwar hannu da gaba.

 

Ƙarfafa horo akan gwiwar hannu na Tennis / Lateral Epicondylitis

Riko Training: Latsa ball mai taushi ka riƙe na 5 daƙiƙa. Yi 2 set of 15 reps.

Pronm pronation da ɗaukar ƙarfin gwiwa: Riƙe kwalin miya ko makamancin haka a hannunka kuma tanƙwara gwiwar hannu 90 digiri. Sannu a hankali juya hannun don haka hannun yana fuskantar sama kuma a hankali juya baya don fuskantar ƙasa. Maimaita 2 set of 15 reps.

Horo na dagewa don motsawar gwiwar hannu da haɓaka: Riƙe littafin motsa jiki mai haske ko makamancin haka tare da hannunka yana fuskantar sama. Lankwasa gwiwar gwiwar hannu domin hannunka yana fuskantar kafadarka. Sannan ka runtse hannunka har sai ya cika. Yi 2 sets na 15 reps. A hankali ƙara juriya yayin da kuke samun ƙarfi.

 

Mikewa gwiwar gwiwar kwallon tennis / epicondylitis a kaikaice

Wungiyar wuyan hannu a juyawa da tsawo: Tanƙwara wuyan hannu zuwa juyawa (lanƙwasa gaba) da faɗaɗa (lanƙwasa na baya) gwargwadon abin da zaku iya samu. Yi 2 set na maimaitawa 15.

Kayan wuyan hannu: Latsa bayan hannunka da wannan hannunka don samun tanƙwara mai wuyan hannu. Riƙe tare da matsin lamba na 15 zuwa 30 seconds. Sannan canza motsi da shimfiɗa ta turawa gaban hannun baya. Riƙe wannan matsayi na 15 zuwa 30 seconds. Lura cewa hannu yakamata ya kasance madaidaiciya yayin aiwatar da wadannan aikin. Yi 3 kafa.

Pronm pronation da kuma cin nasara: Lanƙwasa gwiwar hannu a kan rauni na wucin gadi 90 digiri yayin riƙe gwiwar hannu a jiki. Juya dabino ka riƙe wannan matsayin na 5 seconds. Sannan a hankali ka rage tafin hannunka ka riƙe wannan matsayi na 5 seconds. Yi wannan a cikin rukunan 2 na maimaitawa 15 a cikin kowane saiti.

 

BIDIYO: Motsa Motsa Jiki akan Kwayar Tennis

A cikin bidiyon da ke ƙasa, muna nuna muku motsa jiki na eccentric horon da kuke amfani da shi a kan gwiwar gwiwar wasan tennis / na gefe epicondylitis. Ka tuna yin la'akari da tsarin yau da kullun da tarihin likitan ku.

 

VIDEO: Ƙarfafa horo tare da na roba don kafadu da makamai

Kamar yadda aka ambata a baya, mun shagaltu da ingantawa na dogon lokaci. Hanya mai kyau don tabbatar da kyakkyawan aiki a cikin kafadu da makamai shine ƙarfin motsa jiki tare da na roba. A cikin bidiyon da ke ƙasa, chiropractor Alexander Andorff ya nuna v / Lambertseter Chiropractor Cibiyar da Physiotherapy haɓaka shirin motsa jiki da aka ba da shawarar. Za a iya yin darussan sau 3-4 a mako idan ana so, amma kuma za ku iya yin nisa tare da yin su sau biyu a mako.

Jin kyauta don biyan kuɗi kyauta tasharmu ta Youtube idan kina so. Anan kuna samun adadin shirye-shiryen motsa jiki na kyauta da ilimin kiwon lafiya masu amfani.

7. Tuntube Mu: Asibitocin mu

Muna ba da kima na zamani, jiyya da horo don matsalolin gwiwar gwiwar hannu da raunin jijiya.

Jin kyauta don tuntuɓar mu ta ɗayan asibitocinmu na musamman (babban bayanin asibitin yana buɗewa a cikin sabuwar taga) ko a kunne shafin mu na Facebook (Vondtklikkene - Lafiya da Motsa jiki) idan kuna da wasu tambayoyi. Don alƙawura, muna da yin ajiyar sa'o'i XNUMX akan layi a asibitoci daban-daban domin ku sami lokacin shawarwarin da ya fi dacewa da ku. Hakanan zaka iya kiran mu a cikin lokutan buɗe asibitin. Muna da sassan tsaka-tsaki a Oslo (an haɗa da Lambert kujeruda Viken (Dannye itace og Shirye-shiryen). Kwararrun likitocin mu suna jiran ji daga gare ku.

 

Sources da Bincike:

1. Bisset L, Beller E, Jull G. BMJ. 2006 Nuwamba 4; 333 (7575): 939. Epub 2006 Satumba 29.
2. Smidt N, van der Windt DA, Assendelft WJ, Devillé WL, Korthals-de Bos IB, Bouter LM. Corticosteroid injections, physiotherapy, ko tsarin jira-da-gani don epicondylitis na gefe: gwaji mai sarrafawa bazuwar. Lancet. 2002 Fabrairu 23; 359 (9307): 657-62.
3. Zheng et al, 2020. Tasirin magungunan girgiza girgizar kasa a cikin marasa lafiya tare da gwiwar gwiwar hannu: A meta-bincike na gwajin sarrafawa bazuwar. Magunguna (Baltimore). 2020 Jul 24; 99 (30): e21189. [Meta-analysis]
4. Sadeghi-Demneh et al, 2013. Sakamakon Nan da nan na Orthoses akan Pain a cikin Mutane tare da Lateral Epicondylalgia. Maganin Res Pain. 2013; 2013: 353597.

 

Bi Vondt.net akan Youtube

(Bi da sharhi idan kuna son mu yi bidiyo don cututtukan ku)

Bi Vondt.net akan FACEBOOK

(Munyi kokarin amsa duk sakonni da tambayoyi a cikin awanni 24-48)

 

FAQ: Tambayoyin da ake yawan yi game da gwiwar gwiwar hannu / epicondylitis na gefe

 

Shin zan iya samun maganin gwiwar gwiwar hannu / epicondylitis na gefe?

Ee, a mafi yawan lokuta ya kamata ku. Idan ba ku ɗauki kowane mataki ba, wataƙila yanayin zai yi muni ne kawai. Nemi taimako don matsalar yau, don kada ku ɗauka tare da ku har tsawon rayuwar ku. Idan ba za ku iya samun magani ba, to yana da kyau a kalla don farawa tare da matakan taimako (tallafin gwiwar hannu) da kuma motsa jiki masu dacewa (duba a baya a cikin labarin).

 

Jarabawar farko ba zata iya kashe duk duniya ba. Anan zaku iya samun takamaiman bayani game da yanayin, da ƙarin matakan da aka ba da shawarar. Buɗe tare da likitan ku idan kuna da shawarwarin kuɗi mara kyau, kuma ku nemi tsarin motsa jiki na dogon lokaci, misali.

 

Shin zan iya saukar da gwiwar gwiwar hannu / epicondylitis na gefe?

Haka ne, a cikin yanayi inda ya bayyana a fili cewa abubuwan da aka haɗe zuwa epicondyle na gefe suna fushi kuma watakila ma sun kumbura, to, ya kamata a yi amfani da icing bisa ga ka'idar icing na yau da kullum. Yi hankali kada ku lalata nama tare da sanyi mai yawa. Yawancin lokaci muna ba da shawarar maganin sanyi kawai idan akwai matsanancin nauyi mai yawa ko kuma idan yanayin ci gaban zafi da kumburi.

 

3. Menene mafi kyawun maganin kashe raɗaɗi ko masu shakatawa na tsoka don gwiwar gwiwar hannu / epicondylitis na gefe?

Idan za ku sha magungunan kashe radadi a kan kari to ya kamata su zama masu hana kumburi, misali. ibuprofen ko voltaren. Ba a ba da shawarar a ci gaba da yin maganin rage radadi ba tare da magance ainihin musabbabin matsalar ba, saboda wannan zai iya rufe ciwon na ɗan lokaci ba tare da akwai wani abu da ya fi dacewa da haɗin gwiwar gwiwar hannu ba. Likita na iya rubuta masu shakatawa na tsoka kamar yadda ake bukata; sannan mai yiwuwa tramadol ko brexidol. Koyaushe tuntuɓi likita ko likitan magunguna kafin shan magungunan kashe zafi.

 

Mai sana'a, shekaru 4. Yana jin zafi a gwiwar hannu lokacin da na ɗaga wani abu. Menene zai iya zama sanadin?

Dalilin shine mai yuwuwar wasan kwallon tennis (epicondylitis na gefe) ko gwiwar gwiwar golf (medial epicondylitis) wanda duka na iya faruwa saboda maimaita mawuyacin hali (misali aikin kafinta). Hawaye na iya faruwa a haɗewar tsoka zuwa waje ko a cikin gwiwar hannu - duka biyun na iya haifar da ciwo yayin amfani da hannu da wuyan hannu. Hakanan wannan na iya haifar da rage ƙarfin riko.