Ukutholakala Kwe-Golfer's Elbow: Izimpawu, Izimbangela, Nokwelashwa

I-Golfer's elbow yisimo esibangela ubuhlungu nokuhlunguluka ngakwesobunxele sehlombe lakho, lapho ama-tendon wemisipha yakho yengalo ephansi axhunyaniswa khona embonini yethambo. Naphezu kwegama layo, awudingi ukudlala i-golf ukuze uthole lesi simo.

Lolu hlobo lobuhlungu lwehlombe luvela uma ama-tendon alawula ihlombe lakho neminwe yakho eba luhlaza noma ethola izicucu ezincane ngenxa yokusetshenziswa okuphindaphindayo. Igama lezokwelapha yi-medial epicondylitis, kodwa i-golfer's elbow kulula kakhulu ukuyikhumbula futhi ichaza into efanayo.

Ziyini izimpawu ze-golfer's elbow?

Isimpawu esiyinhloko yubuhlungu nokuhlunguluka ngakwesobunxele sehlombe lakho, okungase kuqhubekele phansi kwengalo yakho ephansi. Lolu kungaqabukela njengokuhlunguluka okuthambile okungaba bukhali uma uhambisa ingalo yakho ngezindlela ezithile.

Nazi izimpawu ongazihlangabezana nazo, uqale ngezivamile kakhulu:

• Ubuhlungu ngakwesobunxele sehlombe lakho okungase kuqhubekele phansi kwengalo yakho ephansi
• Ukuhlunguluka uma uthinta imbonini yethambo ngaphakathi kwehlombe
• Ukuqina kwehlombe lakho, ikakhulukazi ekuseni
• Ubuthakathaka ezandleni nasemahlombe akho uma ubamba izinto
• Ubuhlungu obukhulu uma ugoqa ihlombe lakho noma ucindezela into
• Ukukhahlela noma ukukhahlela eminweni yakho yomphetho nomnwe omncane

Ubuhlungu buvamise ukuvela kancane kancane esikhathini eside kunokuba buvele ngokuzumayo. Ungase uqaphele ukuthi bukhulu uma uzama ukubamba into ngokuqinile noma uma ugoqa ihlombe lakho phambili.

Yini ebangela i-golfer's elbow?

I-Golfer's elbow ivela uma usebenzisa ngokuphindaphindayo imisipha yakho yengalo nehlombe ngezindlela ezifaka uxinzelelo kuma-tendon. La ma-tendon axhuma imisipha yakho yengalo ephansi ethambeni, futhi uma esetshenziswa kakhulu, angaba luhlaza noma athole izicucu ezincane.

Lesi simo singabangelwa imisebenzi ehlukahlukene, hhayi i-golf kuphela. Nazi izimbangela ezivamile:

• Imisebenzi yokubamba okuphindaphindayo njenge-golf, i-tennis, noma i-baseball
• Imisebenzi ehilela ukunyakaza okuphindaphindayo kwezandla nehlombe, njengokwakha noma ukulungisa izinto zokugeza
• Imisebenzi edinga amandla okubamba aqinile, njengokukhwela amatshe noma ukuphakamisa izinto ezisindayo
• Ubuchwepheshe obuhle emidlalweni noma emisebenzini
• Ukwanda ngokuzumayo kwezinga lomsebenzi ngaphandle kokulungiswa okuhle
• Ukusebenzisa amathuluzi asindayo kakhulu noma anayo i-grip design embi

Ngezinye izikhathi, i-golfer's elbow ingathuthuka ngaphandle kwesizathu esicacile, ikakhulukazi njengoba sikhulile futhi ama-tendon ethu eba mancane ngokwemvelo. Indlela yomzimba wakho yokululama iphinde yehla kancane ngokuhamba kwesikhathi, okwenza kube nzima ukululama ekuhluphekeni okuncane.

Nini okufanele ubheke udokotela nge-golfer's elbow?

Kufanele ucabange ukuya kudokotela uma ubuhlungu behlombe buhlala isikhathi esingaphezu kwamalanga ambalwa noma buphazamisa imisebenzi yakho yansuku zonke. Ukwelashwa kwasekuqaleni kuvame ukubangela imiphumela emihle nokululama okusheshayo.

Nazi izimo ezithile lapho ukunakekelwa kwezokwelapha kubalulekile:

• Ubuhlungu obungathuthuki ngokuphumula nokukhathalela ekhaya ngemva kwamalanga angu-2-3
• Ubuhlungu obukhulu obukuvimbela ekusebenziseni ingalo yakho ngokujwayelekile
• Ukukhahlela noma ukukhahlela eminweni yakho okungapheli
• Ukungaqondi ukugoba ihlombe lakho noma ukuhambisa ihlombe lakho
• Izimpawu zokutheleleka njengokubomvu, ukushisa, noma ukufiphaza
• Ubuhlungu obukuvusa ebusuku njalo

Ungakhathazeki ngokubonakala uqaphile kakhulu. Udokotela wakho angathanda ukukubona ekuqaleni lapho izinketho zokwelapha zilula futhi zisebenza kahle.

Ziyini izinto ezingase zikwenze ube sengozini ye-golfer's elbow?

Izinto ezithile zingakwenza ube nethuba elikhulu lokuthola i-golfer's elbow, yize ukuba nalezi zinto ezingase zikwenze ube sengozini akusho ukuthi uzoyithola ngokuqinisekile leli simo. Ukuziqonda kungakusiza ukuthi uthathe izinyathelo zokuvikela.

Nazi izinto eziyinhloko ezingase zikwenze ube sengozini okufanele uzazi:

• Iminyaka engaphezu kuka-40, lapho ama-tendon eba mancane futhi elulama kancane
• Ukuhlanganyela emisebenzini yengalo ephindaphindayo ngaphezu kwamahora angu-2 nsuku zonke
• Ubuchwepheshe obuhle emidlalweni noma emisebenzini
• Ukushisa okungalungile ngaphambi kwemisebenzi yomzimba
• Ukulimala kwangaphambili kwehlombe noma izimo
• Imisebenzi edinga ukunyakaza okuphindaphindayo kwezandla, ihlombe, noma imisipha yengalo ephansi
• Ukwanda ngokuzumayo komthamo noma isikhathi semisebenzi

Ukuqaphela lezi zinto akusho ukuthi kufanele ugweme imisebenzi oyithandayo. Kunalokho, kukusiza ukuba uyiqonde ngokwengeziwe futhi uthathe izinyathelo zokuvikela amahlombe akho.

Ziyini izinhlanganisela ezingase zenzeke nge-golfer's elbow?

Abantu abaningi abane-golfer's elbow balulama ngokuphelele ngokwelashwa okuhle futhi abanawo amaphutha esikhathi eside. Kodwa-ke, ukushiya lesi simo singalashwa noma ukubuyela emisebenzini ebangela ukukhathazeka ngokushesha kakhulu ngezinye izikhathi kungabangela izinhlanganisela.

Nazi izinhlanganisela ezingase zenzeke, kusukela ezivamile kuya ezingevamile:

• Ubuhlungu obuhlala isikhathi eside obuhlala izinyanga noma isikhathi eside
• Ukuqina okungapheli nokuncipha kokunyakaza kwehlombe lakho
• Ubuthakathaka ekubambeni okuthinta imisebenzi yansuku zonke
• Ukuphindaphinda kwezimo zokuhlunguka ngomsebenzi
• Ukuthuthukiswa kwe-scar tissue okuvimba ukunyakaza
• Ukuvuvukala okungapheli okuyinselele ukulwelapha

Izindaba ezinhle ukuthi lezi zinhlanganisela zingavikeleka ngokwelashwa okuhle nangokulandela izimiso zokwelapha zedokotela wakho. Abantu abaningi abunakekela lesi simo ekuqaleni bagwema le miphumela emibi kakhulu.

I-Golfer's elbow ingavikeleka kanjani?

Unganciphisa kakhulu ingozi yakho yokuthola i-golfer's elbow ngokwenza ukulungiswa okulula kokuthi uqonde kanjani imisebenzi ephindaphindayo. Ukuvimbela kuhlala kulula kunokwelapha, futhi lezi zinyathelo azidingi ukuguqulwa okukhulu kokuphila.

Nazi izindlela zokuvikela ezisebenza kahle:

• Shisa kahle ngaphambi kwemidlalo noma imisebenzi ephindaphindayo
• Sebenzisa ubuchwepheshe obuhle emidlalweni nasemisebenzini
• Qinisisa imisipha yakho yengalo ephansi ngemisebenzi ebushelelezi
• Thatha amaholide njalo ngesikhathi semisebenzi ephindaphindayo
• Sebenzisa amathuluzi namasistimu afanele usayizi wesandla sakho
• Yandisa kancane umthamo wemisebenzi kunokuba uqale ngokugcwele
• Misa imisebenzi uma uzwa ubuhlungu noma ukungahambi kahle okungavamile

Khumbula ukuthi ukuvimbela akusona ukugwema imisebenzi oyithandayo. Kuyindlela yokuyenza ngezindlela ezivikela umzimba wakho ukuze uqhubeke uyijabulela iminyaka eminingi ezayo.

I-Golfer's elbow ihlonishwa kanjani?

Ukuhlola i-golfer's elbow kuvame ukubandakanya ukuhlolwa komzimba lapho udokotela wakho ahlola ihlombe lakho, ingalo, nesandla sakho ukuze ubone izimpawu zalesi simo. Bazokubuza ngezimpawu zakho, imisebenzi, nokuthi ubuhlungu beqale nini.

Ngesikhathi sokuhlolwa, udokotela wakho cishe uzocindezela ezindaweni ezahlukene ezizungezile ihlombe lakho ukuze athole umthombo wobuhlungu. Bangase futhi bakucela ukuba uhambise ingalo yakho nehlombe ngezindlela ezahlukene ukuze babone ukuthi yiziphi izinyathelo ezibangela ukungahambi kahle.

Ezimweni eziningi, ukuhlolwa kwezithombe akudingeki ukuze kuhlolwe. Kodwa-ke, udokotela wakho angase ayalele i-X-ray noma i-MRI uma becabanga ngezimo ezingezona noma uma izimpawu zakho zinzima noma azivamile.

Ukuhlolwa kuvame ukuba lula ngoba i-golfer's elbow inephethini yobuhlungu nokuhlunguluka okuqondakalayo. Udokotela wakho uvame ukukwazi ukuqinisekisa lesi simo ngokusekelwe ezimpawu zakho nasekuhlolweni komzimba kuphela.

Yini ukwelashwa kwe-golfer's elbow?

Ukwelashwa kwe-golfer's elbow kugxile ekunciphiseni ubuhlungu nokuvuvukala ngenkathi kuvumela ama-tendon akho ukuba alulame ngokufanele. Abantu abaningi bayaphendula kahle ekwelapheni okungelona ukwelapha okukhulu ngaphandle kokudinga ukuhlinzwa noma ukungenelela okukhulu.

Nazi izindlela zokwelapha eziyinhloko udokotela wakho angase azincoma:

• Ukuphumula emisebenzini ebangela ubuhlungu bakho
• Ukwelapha nge-ice imizuzu engu-15-20 izikhathi eziningi nsuku zonke
• Imithi yokunciphisa ubuhlungu ethengekayo njenge-ibuprofen noma i-acetaminophen
• Ukwelashwa ngokomzimba ukuqinisa nokuqeda imisipha yakho yengalo ephansi
• Ukubopha noma ukubopha ukuze usekele ihlombe lakho ngesikhathi semisebenzi
• Ukuqothulwa kwe-corticosteroid ngenxa yobuhlungu obukhulu noma obuhlala isikhathi eside
• I-Platelet-rich plasma (PRP) therapy kwezinye izimo

Ukuhlinzwa akudingeki ngokuvamile nge-golfer's elbow futhi kucabangelwa kuphela uma ukwelapha okungelona ukwelapha okukhulu kungasizanga ngemva kwezinyanga ezingu-6-12. Abantu abaningi babona ukuthuthuka okukhulu phakathi kwamasonto ambalwa kuya ezinyangeni ngokwelashwa okuhle.

Indlela yokuphatha i-golfer's elbow ekhaya?

Ukwelashwa ekhaya kudlala indima ebalulekile ekuphulukiseni i-golfer's elbow futhi kuvame ukunikeza impumuzo enkulu. Lezi zindlela ezilula zingakusiza ukunciphisa ubuhlungu bakho nokusekela inqubo yokululama.

Nanku ongakwenza ekhaya ukuze usize ukululama kwakho:

• Faka i-ice imizuzu engu-15-20, izikhathi ezingu-3-4 nsuku zonke, ikakhulukazi ngemva kwemisebenzi
• Phumula ingalo yakho futhi ugweme imisebenzi ebangela ubuhlungu
• Thatha imithi yokunciphisa ubuhlungu ethengekayo njengoba kuqondiswe ephaketheni
• Qoqa imisipha yakho yengalo ephansi izikhathi eziningi usuku lonke
• Sebenzisa i-counterforce brace ngesikhathi semisebenzi uma kunconywe
• Buyela kancane emisebenzini njengoba ubuhlungu buthuthuka
• Zama ukuba ne-posture enhle ukuze unciphise ukucindezela ezandleni zakho

Khumbula ukuthi ukululama kudinga isikhathi, futhi ukucindezela ubuhlungu empeleni kunganciphisa ukululama kwakho. Lalela umzimba wakho futhi ubekezele ngenqubo.

Kufanele ulungiselele kanjani i-appointment yakho yedokotela?

Ukuba ulungile nge-appointment yakho kungasiza ukuqinisekisa ukuthi uthola ukuxilongwa okuchane kakhulu nesiqondiso sokwelapha esisebenza kahle. Ukulungiselela okuncane kuhamba ibanga elide ekusizeni udokotela wakho ukuqonda isimo sakho.

Nanku indlela yokulungiselela ukuvakasha kwakho:

• Bhala phansi ukuthi izimpawu zakho zaqala nini nokuthi yiziphi imisebenzi ezingase ziyibangele
• Bala zonke imisebenzi ezenza ubuhlungu bakho bube ngcono noma bube sibi
• Qaphela ukulimala kwangaphambili kwehlombe noma ukwelashwa okuye kwazama
• Letha uhlu lwemithi kanye nezinye izinto ozithathayo
• Lungiselela imibuzo mayelana nezinketho zokwelapha nesishejuli sokubuya
• Cabanga ukuletha umuntu ozosiza ukukhumbula ulwazi

Ungangabazi ukubuza imibuzo ngesikhathi se-appointment yakho. Ukuqonda isimo sakho nezinketho zokwelapha kuzokusiza ukuba wenze izinqumo ezinolwazi mayelana nokukhathalelwa kwakho.

Yini okufanele uyikhumbule nge-golfer's elbow?

I-Golfer's elbow yisimo esivamile, esilashwa kalula esithinta ama-tendon ngakwesobunxele sehlombe lakho. Nakuba kungase kube buhlungu futhi kuvimbele imisebenzi yakho, abantu abaningi balulama ngokuphelele ngokwelashwa okuhle nokubekezela.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi ukwelashwa kwasekuqaleni nokuphumula okuhle kukunikeza ithuba elihle kakhulu lokululama ngokuphelele. Ungawunaki ubuhlungu behlombe obuhlala isikhathi eside, futhi ungazami ukubhekana nabo.

Ngenhlanhla efanele, ungalindela ukubuyela emisebenzini yakho evamile phakathi kwamasonto ambalwa kuya ezinyangeni. Izindlela zokuvikela zingakusiza ukugwema izimo ezizayo futhi zigcine amahlombe akho ephilile iminyaka eminingi ezayo.

Imibuzo evamile ebuzwa mayelana ne-golfer's elbow

I-Golfer's elbow ithatha isikhathi esingakanani ukululama?

Abantu abaningi abane-golfer's elbow babona ukuthuthuka okukhulu phakathi kwamasonto angu-6-8 ngokwelashwa okuhle. Kodwa-ke, ukululama okuphelele kungathatha izinyanga ezingu-3-6, ikakhulukazi uma lesi simo siye sabakhona isikhathi eside. Okubalulekile ukuhlala uqine ngokwelashwa nokuqeda imisebenzi ebangela ukukhathazeka ngesikhathi senqubo yokululama.

Ngingaqhubeka yini ngokuzivocavoca nge-golfer's elbow?

Ungaqhubeka uqeqesha, kodwa kuzodingeka uguqule imisebenzi yakho ukuze ugweme ukunyakaza okubangela ubuhlungu. Gxila emisebenzini engacindezeli ihlombe lakho, njengokuhamba, ukubhukuda ngezindlela eziguquliwe, noma ukuqeqesha amandla omzimba ophansi. Yima njalo uma uzwa ubuhlungu behlombe futhi kancane kancane ubuyele emisebenzini ephelele njengoba izimpawu zakho ziqala ukuthuthuka.

I-Golfer's elbow ifana ne-tennis elbow?

Cha, lezi yizimo ezahlukene ezithinta izinhlangothi eziphambene zehlombe lakho. I-Golfer's elbow ibangela ubuhlungu ngakwesobunxele sehlombe lakho, kuyilapho i-tennis elbow ithinta ngakwesokunene. Zombili zihilela ama-tendon avuvukile, kodwa zivela ezinye izinhlobo zokunyakaza okuphindaphindayo futhi zidinga izindlela zokwelapha ezihlukile.

Kufanele ngisebenzise ukushisa noma i-ice nge-golfer's elbow?

I-Ice ivame ukuba ngcono nge-golfer's elbow, ikakhulukazi ezinsukwini ezimbalwa zokuqala lapho ukuvuvukala kukhona. Faka i-ice imizuzu engu-15-20 izikhathi eziningi nsuku zonke ukuze unciphise ubuhlungu nokuvuvukala. Ukushisa kungase kuzwakale kukuhle okwesikhashana, kodwa empeleni kungase kukhulise ukuvuvukala futhi kunciphisa ukululama ezigabeni zokuqala zalesi simo.

I-Golfer's elbow izobuyela yini ngemva kokuba iphulukile?

I-Golfer's elbow ingabuya uma ubuyela emisebenzini efanayo eyayiyibangele ngaphandle kokwenza izinguquko ebuchwephesheni bakho noma imikhuba yakho. Kodwa-ke, unganciphisa kakhulu ingozi yokubuya ngokusebenzisa ifomu elifanele, ukushisa ngokwanele, ukuqinisa imisipha yakho yengalo ephansi, nokuthatha amaholide ngesikhathi semisebenzi ephindaphindayo. Abantu abaningi abalandela izindlela zokuvikela abanawo amacala okuphindaphinda.