An sabunta ta ƙarshe 27/12/2023 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

Horon horo don cututtukan cututtuka na hoto - Photo Wikimedia Commons

Horo na ƙwaƙwalwar ƙwaƙwalwa don baya ga epicondylitis / wasan tennis.

A cikin wannan labarin, mun magance horo na eccentric don maganin epicondylitis na baya / wasan tennis. Horon mai ba da izini shine ainihin yanayin magani wanda a halin yanzu yake da mafi hujja akan goshin epicondylitis / wasan kwallon tennis. Jiyya na matsin lamba wani nau'in magani ne tare da kyakkyawan shaida.

Mene ne Karin motsa jiki?

Wannan wata hanya ce ta motsa jiki inda tsoka ya yi tsayi yayin yin maimaitawa. Zai iya zama da ɗan wuya a hango, amma idan muka ɗauki motsi na squat a matsayin misali, to tsoka (squat - quadriceps) ya zama mafi tsayi yayin da muke lanƙwasa ƙasa (motsi eccentric), kuma gajarta lokacin da muka sake tashi (motsi hankali) ).

Ana amfani da horarwar ƙarfin ƙarfi don magance tendinopathy a cikin patellas, amma kuma a cikin rauni na ciwo ko wasu tendinopathies. Hanya da ke aiki ita ce cewa ƙwayar jijiya tana motsawa don samar da sabon haɗin haɗin gwiwa saboda santsi, ƙarancin kulawa da aka sarrafa akan jijiya - wannan sabuwar hanyar haɗin haɗin kai zata wuce lokaci zuwa maye gurbin tsohuwar, nama mai lalacewa. Tabbas, wannan yana aiki daidai lokacin da muke aiwatar da aikin da aka ƙaddara ga magunan hannu.

Menene bincike / karatu suka ce game da motsa jiki na motsa jiki azaman magani?

Babban nazarin tsarin karatun (meta-nazarin), an buga 2007 i Jaridar Kwararrun 'Yan Wasanni (Wasielewski & Kotsko) ta rufe 27 RCTs (gwajin sarrafawa bazuwar) wanda ya faɗi cikin ƙa'idodin haɗarsu. Waɗannan duka karatun ne waɗanda suka magance ƙarfin ƙarfin haɗuwa, da tasirinsa akan tendinopathies. 

Nazarin ya kammala da cewa, ni kuma na faɗi:

... "Binciken na yanzu ya nuna cewa motsa jiki eccentric shine kyakkyawan tsari na jiyya ga ƙananan jijiya, amma ƙaramin shaida ya nuna cewa ta fi sauran nau'ikan motsa jiki na warkewa, kamar motsa jiki mai ƙarfi ko shimfiɗa. Motsa jiki mai motsa jiki na iya samar da sakamako mafi kyau fiye da wasu jiyya, kamar rarrabuwa, duban dan tayi, da kuma taɓar gogayya, kuma ya fi tasiri yayin jinkiri daga loda-aiki.»...

 

Koyarwar ƙarfin ƙarfi yana da fa'ida a cikin lura da cututtukan tsoka (kamar faɗakarwa epicondylitis / wasan tennis), amma ko ya fi tasiri sosai fiye da aikin motsa jiki da kuma shirye-shiryen shimfidawa ba shi da tabbas. An kuma ce ya kamata a yi amfani da magani a tare tare da hutu daga motsa jiki masu motsa rai. Daga baya a cikin ƙarshe, sun ambaci cewa:

... "Hakanan muna bada shawara cewa likitocin asibiti su bi tsarin aikin motsa jiki na Alfredson et al ³⁵ kuma ku sami marasa lafiya su huta don makonni 4 zuwa 6 don mafi kyawun raguwar alamun tendinosis. Waɗannan shawarwarin sun dogara ne akan mafi kyawun shaidar yanzu kuma da alama za a iya tsaftace su yayin da ƙarin shaidu ke fitowa. » ...

 

Don haka, ban da horarwar ƙarfin eccentric, mai haƙuri ya kamata yayi ƙoƙarin huta yankin da abin ya shafa don makonni 4-6 don ingantaccen raguwar alamun tendinopathy.

SAURARA: Domin yin wannan darasi zaku buƙaci litattafan ƙarfi / kayan nauyi. 

1) Zauna tare da hannu wanda ya huta a farfajiya tare da dabino yana fuskantar ƙasa.

2) Idan teburin yayi ƙasa da ƙasa, sanya tawul a hannunka.

3) Kuna iya yin wasan motsa jiki tare da nauyi ko wani abu mai sauƙi kamar jakar shinkafa.

4) Dabino ya kamata a rataye shi gefen bakin tebur.

5) Taimaka tare da daya hannun yayin da kake tanƙwara wuyan hannu na baya (tsawo) saboda wannan shine lokacin ɗauka.

6) Rage wuyan wuyan hannu tare da mai laushi, motsi mai sarrafawa - yanzu kuna aiwatar da yanayi wanda yake lokaci ne da muke son karfafawa.

7) Bambancin motsa jiki shine kuyi motsi iri ɗaya tare da ɗaya warwan maddî. m.

Maimaitawa: 10 | Views: 3 | Mako-mako: zaman 3-5

Me zan iya yi har ma da tsoka da ciwon haɗin gwiwa?

1. Babban motsa jiki, takamaiman aikin motsa jiki, shimfiɗa kai da aiki ana bada shawarar, amma ku kasance cikin iyakar zafin. Lokaci biyu a rana na mintuna 20 zuwa 40 suna da kyau ga jiki da jijiyoyin wuya.

2. Trigger point / tausa kwallaye muna bada shawara mai karfi - sun zo cikin girma daban-daban don haka zaku iya bugawa sosai har ma a duk sassan jikin mutum. Babu wani taimakon kai da ya fi wannan kyau! Muna ba da shawarar mai zuwa (danna hoton da ke ƙasa) - wanda yake cikakke saiti na maki 5 na wasan / tausa a cikin girma dabam:

3. Training: Takamaiman horo tare da dabarun horo na abokan adawa daban-daban (kamar su wannan cikakke saitin 6 na saurin juriya) zai iya taimaka maka horar da ƙarfi da aiki. Horo na Knit sau da yawa ya ƙunshi ƙarin takamaiman horo, wanda bi da bi na iya haifar da ingantaccen rigakafin rauni da rage ciwo.

4. Jin kai na Jin zafi - Sanyaya: Halittun iska samfuri ne na halitta wanda zai iya kawar da jin zafi ta hanyar kwantar da yankin a hankali. Ana ba da shawarar sanyaya musamman lokacin da zafin ya yi ciwo sosai. Idan sun kwantar da hankalinsu to ana bada magani don zafi - saboda haka yana da kyau a sami sanyi da dumin dumin.

5. Taimako Mai Rauni - Zafi: Arfafa tsokoki mai ɗorawa na iya ƙara yawan jini da rage zafi. Muna bada shawara masu zuwa reusable gas / sanyi mai gas (latsa nan don ƙarin karantawa game da shi) - wanda za'a iya amfani dashi duka biyu don sanyaya (ana iya daskarewa) da kuma dumama (ana iya mai da wuta a cikin microwave).

Abubuwan da aka ba da shawarar don sauƙin ciwo don tsoka da haɗin gwiwa

Halittun iska (Cold / cryotherapy)

kafofin:

«Shin Motsa Jiki Yana Rage Raɗaɗi da Inganta Ƙarfi a cikin Manyan Ma'aikata na Jiki Tare da Tendinosis Ƙananan Maɗaukaki? Binciken Tsari. » J Athl Train. 2007 Yuli-Satumba;42(3): 409-421. Nuhu J Wasielewski, PhD, ATC, CSCS^* da Kevin M Kotsko, MEd, ATC^†