Pehea Ua Ho'ōla Wahi Aʻu i Koʻu Carpal Tunnel Ma Ke Kūlohelohe

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Ka Ho'omaopopo 'ana i ka Ma'i Carpal Tunnel Syndrome: He Aha ka 'Ili ana ma kou Poho lima?

Hana 'ia ka ma'i carpal tunnel syndrome i ka wā e pa'i 'ia ai a i 'ole e kaomi 'ia ai ka a'alolo waena, kekahi o nā a'alolo nui i ka lima, i kona hele 'ana ma ka poho lima.

Holoholo kēia a'alolo ma kahi ala li'ili'i i kapa 'ia ka carpal tunnel, i hana 'ia e nā iwi a me nā ami ma ke kumu o kou lima. Ho'okele ka a'alolo waena i ka mana'o i ka 'ao'ao poho o ka manamana nui a me nā manamana lima (koe ka manamana li'ili'i), a me nā ho'oulu 'ana i kekahi mau 'i'o li'ili'i i loko o ka lima e ho'one'e ai i nā manamana lima a me ka manamana nui. Ke emi ka tunnel a i 'ole ke pehu ka 'i'o a puni nā tendon flexor, ho'oikaika lākou i ka a'alolo waena.

Nā hō'ailona ma'amau, ka mea ma'amau e ho'omaka lohi a ho'onui 'ia i ka wā, e komo pū ana:

• Ka Pehu a i 'ole ka Numbness: Ma'amau ma ka manamana nui, ka manamana 'imi, ka manamana waena, a me nā manamana apo. Ho'āla pinepine kēia mana'o i nā kānaka mai ka hiamoe 'ana.
• Ka Pū'iwa: He pū'iwa 'eha ma ka poho lima a me ka lima i hiki ke lele a'e i luna o ka lima.
• Ka Nāwaliwali: Pa'akikī me ka ikaika o ka pa'a, e alaka'i ana i ka ho'oku'u 'ana i nā mea a i 'ole ka pa'akikī me nā hana ho'oikaika ma'alahi e like me ke pihi 'ana i ka pālule. puna

Hiki ke ho'okumu 'ia kēia kaomi e ka hui pū 'ana o nā mea, e like me ka hana hou 'ana o ka lima a me ka poho lima (e like me ka pa'i 'ana a i 'ole ka ho'ohana 'ana i nā mea hana), nā 'eha o ka poho lima, a me nā ma'i olakino ma lalo e like me ka rheumatoid arthritis, ka ma'i diabetes, a me ka 'ino'ino o ka thyroid.

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Nā Lapa'au Kumu ma ka Hale no ka Ho'oma'ema'e Mau

I ka wā e pū'iwa ai 'oe, makemake 'oe e 'ike pehea e ho'oma'ema'e ai i ka pū'iwa carpal tunnel ma ka home i kēia manawa. 'O kēia mau ho'olālā kumu kou laina mua o ka pale. He ma'alahi lākou, maika'i, a ho'okumu i ke kumu o kekahi ho'ōla kūlohelohe.

1. E Ho'okipa i ka Pa'a Poho Lima ('Oiai i ka Po)

Inā he ho'okahi mea hana 'a'ole hiki ke ho'ololi 'ia i kou hakakā 'ana i ka pū'iwa carpal tunnel, 'o ia nō kēia. 'O ka ho'okomo 'ana i ka pa'a carpal tunnel i ka po kekahi o nā ho'ōla pono'ole i ho'ohana mau 'ia e nā kauka, a no ke kumu maika'i. puna

• No ke aha e hana ai: He nui ka po'e e hiamoe me ko lākou poho lima i kulou a i 'ole i wili, e ho'oikaika ana i ka a'alolo waena no nā hola. Ho'oholo ka pa'a a i 'ole ka brace i kou poho lima i kahi kūlana pololei, kūpa'a, e wehe ana i ka carpal tunnel a hā'awi i ka a'alolo i kahi ho'omaha pono mai ka kaomi 'ana.
• Pehea e ho'ohana ai: E kū'ai i ka pa'a mai ka lā'au lapa'au a i 'ole ka pūnaewele. E hō'oia'i'o he no ka carpal tunnel syndrome a kūpono maika'i akā 'a'ole na'e i pa'a loa e ho'oka'awale ai i ke koko. E ho'okomo iā ia i kēlā me kēia pō me ka ho'okoe 'ole. 'O ka pono ka mea nui e 'ike ai i nā hopena.

2. E Ho'oma'a i ka Lapa'au Wela & Kai Ke'oke'o

'O ka ho'ohana 'ana i ka lapa'au mahana he mea kahiko a maika'i ho'i o nā ho'ōla carpal tunnel ma ka home. 'O ka ho'okūkū ka 'ike i ka wā e ho'ohana ai i kekahi.

• Lapa'au Kai Ke'oke'o (no ka Pehu a me ka Pū'iwa Kūpono): Ke mana'o kou poho lima ua pehu, ua palupalu, a ua 'eha mau, 'o ke kai ke'oke'o kou hoa maika'i loa.
  • Pehea: E kau i ka pahu hau a i 'ole ka 'eke mea 'ai hau i ho'opili 'ia i loko o ke kāwele lahilahi ma kou poho lima no 15-20 mau minuke. Kōkua kēia i ka ho'opō'ai 'ana i nā kī'aha koko, ka ho'ēmi 'ana i ka pehu, a me ka ho'onui 'ana i ka pū'iwa.
• Lapa'au Wela (no ka Pa'a a me nā Pū'iwa): Inā mana'o kou poho lima ua pa'a a ua 'eha akā 'a'ole i pehu, hiki i ka wela ke kōkua.
  • Pehea: E ho'ohana i ka pā wela ma kahi ho'onohonoho ha'aha'a a i 'ole e ho'olulu i kou lima a me kou poho lima i ka wai mahana (92-100°F a i 'ole 33-38°C) no 15 mau minuke ma mua o ka hana 'ana i nā ho'opa'a ma'alahi. Ho'onui ka wela i ke kahe koko a ho'omaha i nā 'i'o pa'a.
• Nā Wa'a Huli: No kahi hui 'ana i mana loa, e ho'ā'o e ho'ololi ma waena o ka wela a me ke kai ke'oke'o.
  • Pehea: E ho'omākaukau i 'elua kī'aha wai, ho'okahi mehana a ho'okahi anu. E ho'olulu i kou poho lima i ka wai mehana no 3 mau minuke, a laila e ho'ololi koke i ka wai anu no 1 minuke. E ho'iho'i hou i kēia pō'aiapuni 3-4 mau manawa, e ho'opau ana me ka wai anu.

3. E Ho'ololi i Kou Ola a me ka Ergonomics

He nui nā hihia o ka carpal tunnel i ho'okumu 'ia a i 'ole i ho'onui 'ia e ko mākou mau hana o kēlā me kēia lā. 'O ka hana 'ana i nā ho'ololi li'ili'i akā na'e he mea ko'iko'i i kou 'ano a me kāu hana, hiki ke loa'a ka hopena nui.

• E Lawe i nā Ho'omaha Mau: Inā he hana hou kāu hana a i 'ole kāu le'ale'a, e ho'onohonoho i ka uaki e lawe i 5 mau minuke ho'omaha i kēlā me kēia hola. I kēia manawa, e kū, e ho'opa'a i kou mau lima, a e ho'oluliluli iā lākou.
• E Ho'onui i Kou Wahi Hana:
  • Papa Kī a me ka 'Olo: E ho'onoho i kāu papa kī no ka pololei o kou mau poho lima, 'a'ole i kulou i luna a i lalo paha. E no'ono'o i kahi papa kī ergonomic a i 'ole kahi ho'omaha poho lima i ho'oluhi 'ia.
  • Ki'eki'e o ka Noho: E ho'oponopono i kou noho no ka pā'ani o kou mau lima i luna o ka papahele.
  • Kūlana: E noho pololei. Hiki i ka noho palaualelo ke ho'opili i ke kūlana o kou po'o a me kou mau po'ohiwi, hiki ke ho'opili i nā a'alolo e holo ana i lalo o kou lima.
• E Mālama i nā Poho Lima Kūpono: E ho'olohe i ke kūlana o kou poho lima i ka lā a pau. 'Oiai 'oe e ho'okele ana, e leka uila ana, a i 'ole e heluhelu ana i ka puke, e ho'ā'o e mālama i kou mau poho lima i ka pololei e like me ka hiki.

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Nā Ho'oikaika a me nā Ho'opa'a 'Ana Loa no ka Carpal Tunnel

Ke ho'oma'ema'e 'oe i ka pū'iwa ko'iko'i, 'o ka ho'okomo 'ana i nā ne'e kūikawā ka mea ko'iko'i hou a'e. 'A'ole kēia no ke kūkulu 'ana i ka ikaika akā no ka ho'omaika'i 'ana i ka ne'e 'ana a me ka ho'okumu 'ana i wahi no ka a'alolo. 'O kēia mau ho'oikaika no ka carpal tunnel a me nā ho'opa'a 'ana i ho'olālā 'ia e kōkua i ka a'alolo waena a me nā tendon e pili ana e lele ma'alahi i loko o ka carpal tunnel.

E hana i kēia mau ho'opa'a ma'alahi 1-2 manawa i ka lā. E ho'omana'o, 'a'ole lākou e ho'okumu i ka pū'iwa 'oi.

1. Ho'opa'a 'ana i ka Flexor Poho Lima

'O kēia ho'opa'a 'ana e pili ana i nā 'i'o ma lalo o kou lima mua i ka wā e pa'a mau ana.

1. E ho'opa'a i kou lima i ho'opilikia 'ia i mua ou, me ka poho lima i luna.
2. Me kou lima 'ē a'e, e kulou mālie i kou poho lima i lalo, e huki ana i kou mau manamana lima i ka papahele.
3. Pono 'oe e mana'o i kahi ho'opa'a mālie a waena ma kou lima mua.
4. E pa'a no 20-30 kekona.
5. E ho'iho'i hou i 3 manawa ma kēlā me kēia poho lima.

2. Ka Ho'opa'a 'ana i ka Pule

He kūlana yoga kahiko ia e hā'awi ana i ka ho'opa'a 'ana maika'i no nā poho lima 'elua i ka manawa ho'okahi.

1. E kū a i 'ole e noho me kou mau lima pū ma mua o kou umauma, me he mea lā e pule ana.
2. Me kou mau lima e ho'opili pa'a ana, e ho'ēmi mālie i kou mau lima i ka laina o kou pūhaka.
3. E ho'ōki i ka wā e mana'o ai 'oe i kahi ho'opa'a maika'i ma kou mau poho lima a me kou mau lima mua.
4. E pa'a i kēia kūlana no 20-30 kekona.
5. E ho'iho'i i kou mau lima i luna a e ho'omaha. E ho'iho'i hou i 3 manawa.

3. Nā Ho'oikaika 'Ana o ka Tendon Glide

Ho'one'e kēia mau ne'e i kou mau manamana lima ma ko lākou piha piha, e kōkua ana i nā tendon flexor e ka'ana like ana i ka carpal tunnel e ne'e ma'alahi. E hana i kēia ka'ina me ka lohi a me ka mana'o. puna

E ho'omaka me kou mau manamana lima a me ka manamana nui i luna. 1. Pu'upu'u Ha'aha'a: E kulou kou mau manamana lima ma nā wahi waena a luna, me ka mālama 'ana i nā kuli i pololei. 2. Pu'upu'u Pololei (a i 'ole Hale Pa'a): E kulou ma kou mau kuli i kahi kihi o 90-kekelē, me ka mālama 'ana i nā manamana lima i pololei. 3. Pu'upu'u Piha: E hana i kahi pu'upu'u piha, mālie. 4. E ho'iho'i i ke kūlana ho'omaka. 5. E ho'ololi i kēia mau kūlana 5 no 5-10 manawa. 'O kēia mau ho'oikaika tendon glide he mea nui no ka ho'oulu 'ana i ka hana maika'i o nā hono a me nā tendon.

4. Median Nerve Glide

'O kēia kekahi o nā ho'opa'a poho lima no ka carpal tunnel ka mea nui loa. Ua kapa 'ia 'o ka "nerve flossing" a ho'olālā 'ia e ho'one'e mālie i ka a'alolo waena, e kōkua ana iā ia e lele ma ka carpal tunnel me ka 'a'ole e pa'a.

1. E ho'omaka me ka hana 'ana i ka pu'upu'u palupalu me kou manamana nui ma waho o kou mau manamana lima.
2. E wehe i kou mau manamana lima a me ka manamana nui i nā pololei, e kuhikuhi ana i luna.
3. Me ka mālama 'ana i kou mau manamana lima i pololei, e kulou kou poho lima i hope, no ka mea, ke alo nei kou poho lima i mua.
4. E ho'opa'a mālie i kou manamana nui mai kou poho lima aku.
5. Me kou lima 'ē a'e, e ho'ohana i kahi ho'opa'a mālie loa ma kou manamana nui.
6. E pa'a i kēlā me kēia kūlana no kekahi mau kekona wale nō a ne'e ma'alahi i loko o ka ka'ina 5 manawa. 'O kēia median nerve glide pono e hana 'ia me ka mālama a me ka ho'okū 'ole.

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Ke Kāko'o 'ana i Kou Ho'ōla 'Ana me ka 'Ai a me nā Lapa'au 'ē a'e

ʻOiai ka hoʻokumu ʻia ʻana o kaʻu hoʻōla ma ka paʻa ʻana, ka ergonomics, a me nā hoʻoikaika kino, ua hāʻawi kēia mau lapaʻau kūlohelohe no ka carpal tunnel syndrome i ke kākoʻo koʻikoʻi.

• Nā Mea 'Ai Anti-Inflammatory: No ka mea, aia ka carpal tunnel i ka pehu, hiki ke ho'ohana 'ia ka ho'okomo 'ana i nā mea 'ai e ho'opau ai. E no'ono'o e ho'okomo hou aku i ka salmon a me ka walnuts (waiwai i ka omega-3s), nā lau 'ōma'oma'o e like me ka spinach, a me nā mea ho'onani e like me ka turmeric i kāu 'ai. puna
• Yoga Mālie: Hiki i ka Yoga ke ho'ohana 'ia no ka ho'omaika'i 'ana i ke kūlana holo'oko'a a me ka 'ike kino. Hiki i nā kūlana e ho'opa'a i nā po'ohiwi, ka umauma, a me nā lima ke kōkua i ka ho'emi 'ana i ka lele e hiki ke kōkua i ke kaomi a'alolo ma luna aku o ke kaula.
• Nā Lapa'au Pū'iwa Loa'a ma ka Hale Kū'ai: Hiki i nā lā'au ho'ēmi pū'iwa nonsteroidal anti-inflammatory (NSAIDs) e like me ka ibuprofen (Advil) a i 'ole ka naproxen (Aleve) ke hā'awi i ka ho'oma'ema'e pū'iwa carpal tunnel maika'i, pōkole ma ka ho'ēmi 'ana i ka pū'iwa a me ka pehu. Akā na'e, 'a'ole lākou he ho'ōla lō'ihi. E kama'ilio mau me kāu kauka ma mua o ka lawe 'ana i kekahi lā'au lapa'au ma'amau.

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I ka Wā 'A'ole lawa nā Lapa'au Kūlohelohe: Ka 'Ike i ka Wā e 'Ike ai i Kauka

'O ke ko'iko'i nui 'o ka ho'oma'opopo 'ana i ka ho'ōla pono'ī no nā hō'ailona li'ili'i a waena. 'O ka ho'oma'opopo pololei 'ana mai kahi 'oihana olakino ka mea mua loa. Inā 'a'ole 'oe i loa'a, e ho'okomo i kēlā ma ke 'ano he mea nui.

Eia kekahi, pono 'oe e 'ike i ka wā e 'ike ai i kauka no ka carpal tunnel no ka mea 'a'ole e ho'omaika'i ka ho'ōla home i kou kūlana. 'O ka ho'ole 'ana i nā hō'ailona e ho'onui 'ia ana hiki ke alaka'i i ka pō'ino a'alolo mau loa. E ho'opa'a i kahi kauka inā 'ike 'oe i kekahi o kēia mau mea:

• Ho'omau a ho'onui paha kou mau hō'ailona ma hope o kekahi mau pule o ka ho'ōla home mau.
• Loa'a iā 'oe ka numbness mau a i 'ole ka nalowale o ka mana'o ma kou mau manamana lima.
• 'Ike 'oe i ka pū'iwa nui ma kou lima a pa'akikī ke ho'opa'a i nā mea.
• 'Ike 'oe i ka 'i'o ma ke kumu o kou manamana nui e emi ana (thenar atrophy). 'O kēia kekahi hō'ailona o ke kaomi a'alolo ki'eki'e a pono i ka ho'ōla wikiwiki.

Hiki i ke kauka a i 'ole ke kōkua kino ke hā'awi aku i nā lapa'au 'ē a'e e like me nā injections corticosteroid a i 'ole ke alaka'i iā 'oe i ka wā e pono ai ke 'oki.

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He Ala Mau no ka Wā e hiki mai ana me ka 'A'ole Pū'iwa

'O ka hopena ia o ka hana mau, o kēlā me kēia lā. 'O ka hui pū 'ana o ka ho'okomo 'ana i ka pa'a carpal tunnel i ka po, ka hana 'ana i ka ho'oikaika no ka carpal tunnel i kēlā me kēia lā, a me ka hana 'ana i nā ho'oponopono 'oihana ko'iko'i i ko'u wahi hana 'o ia ka hopena pehea wau i ho'ōla ai i ko'u carpal tunnel ma ke kūlohelohe.

'O kēia mau lapa'au kūlohelohe no ka carpal tunnel syndrome ka mea e ho'oikaika iā 'oe e ho'omalu i kou ka'ina ho'ōla. Ma ka ho'ēmi 'ana i ke kaomi ma ka a'alolo waena, ka ho'omaika'i 'ana i ka ne'e 'ana, a me ka ho'okele 'ana i ka pehu, hiki iā 'oe ke ho'okumu i kahi kaiapuni kahi e hiki ai i kou kino ke ho'ōla iā ia iho. 'O ka ho'oma'ema'e i loa'a mai ka hiki ke hiamoe i ka pō a ho'ohana i kou mau lima me ka 'ole o ka pū'iwa 'a'ole hiki ke ana.

ho'ole 'ana nui: 'A'ole au he 'oihana olakino. 'O kēia 'atikala no ka ho'omaopopo 'ana wale nō a ho'okumu 'ia ma ko'u 'ike pilikino a me ka noi'i. Ma mua o ka ho'omaka 'ana i kekahi papahana ho'ōla hou, he mea nui ka kama'ilio me ke kauka a i 'ole ke kōkua kino no ka loa'a 'ana o ka ho'oma'opopo pololei a me kahi papahana ho'ōla i ho'oponopono 'ia no kou mau pono. Hiki iā lākou ke hō'oia'i'o iā 'oe aia 'oe ma ke ala palekana a maika'i loa i ka ho'ōla.