Ukuhlushwa Yisigxobo Se-Myofascial? Izimpawu, Izimbangela, Nokwelashwa

Ukuhlushwa yisigxobo se-myofascial kuyisimo esingapheli lapho amaqhwa emanzi abizwa ngokuthi amaphuzu okuqalisa abangela ubuhlungu obukhulu, obuhlungu obukhulu obunokubhebhetheka kwamanye amalunga omzimba wakho. Cabanga ngakho njengamanqaku azinzile ezinzwini zakho eziqala ukuvuvukala futhi zenze izindlela zokubhlungu ongaze uzilindele.

Lesi simo sithinta i-fascia, okuyithishu ecwebezelayo ehlanganisa imisipha yakho njengopulasitiki. Uma lezi zithishu ziqina noma zithuthukise amaqhwa, zingabangela ubuhlungu obuhlala njalo obuzwakala buhlukile kunokukhathala okuvamile kwemisipha ngemuva kokuzivocavoca.

Ziyini izimpawu zokuhlaselwa yisigxobo se-myofascial?

Isimpawu esiyinhloko yubuhlungu obukhulu, obuhlungu bemisipha obungapheli ngokuphumula. Ngokuvamile uzizwa amaqhwa amnandi noma amabhande aqinile ezinzwini zakho azibuhlungu uma ucindezela kubo.

Ake sihambe ngezibonakaliso ezivamile umzimba wakho ongazikubonisa:

• Ubuhlungu obukhulu, obuhlungu ezingxenyeni ezithile zemisipha
• Amaqhwa amnandi ongawazwa ngaphansi kwesikhumba sakho
• Ubuhlungu obuya kwamanye amalunga (okubizwa ngokuthi ubuhlungu obukhombisayo)
• Ukukhathazeka kwemisipha okuvimba ukunyakaza kwakho
• Ubuhlungu obukhulu ngemisebenzi noma ukucindezeleka
• Izinkinga zokulala ngenxa yokungakhululeki kwemisipha
• Ubuthakathaka bemisipha endaweni ethintekayo

Ubuhlungu buvame ukulandela izindlela ezibikezelwayo. Isibonelo, iphuzu lokuqalisa ehlombe lakho lingabangela ubuhlungu obuhamba phansi kwenduku yakho noma phezulu entanyeni yakho. Lolu buhlungu obukhombisayo lungenza kube nzima ukubona ukuthi inkinga iqale kuphi.

Yini ebangela ukuhlushwa yisigxobo se-myofascial?

Lesi simo sivame ukuthuthukiswa uma amafibr ezinzwini zakho esebenza kakhulu, elilimazeke, noma lihlale liqinisile isikhathi eside kakhulu. Imisipha yakho ngokuyisisekelo "ibambekele" esimweni esiqinile futhi ayikwazi ukuphumula ngokuphelele.

Izici eziningi zingase zifake isandla kule nkinga yemisipha:

• Ukwenza izinto eziphindaphindwayo noma ukusetshenziswa kakhulu kwemisipha ethile
• Isimo esibi somzimba esicindezela imisipha isikhathi eside
• Ukucindezeleka nokucindezeleka kwengqondo
• Ukwehluleka kokuzivocavoca noma ukuhlala isikhathi eside
• Ukuphazamiseka kokulala okungavumeli ukuphulukiswa kwemisipha okufanele
• Ukungahlangabezi kokudla, ikakhulukazi ama-B vitamins ne-vitamin D
• Ukushintsha kwamahomoni

Ngezinye izikhathi isimo siqala ngemuva kokulimazeka okuthile, kodwa ngokuvamile sithuthuka kancane kancane. Imisipha yakho ingase ihlanganyele ubuthakathaka kwamanye amalunga, idale ukungalingani okubangela amaphuzu okuqalisa.

Izimbangela ezingavamile okufanele uzicabangele

Kwezinye izimo, izimo zezokwelapha ezingaphansi zingase zifake isandla ekuhlushweni yisigxobo se-myofascial. Lokhu kufaka phakathi izifo zokuziphatha komzimba, izinkinga zesithayirodi, noma ukutheleleka okungapheli okunethelela ukusebenza kwemisipha.

Imithi ethile, ikakhulukazi leyo ethonya ukusebenza kwemisipha noma ebangela ukuphelelwa amanzi, ingase futhi ibe nomthelela ekuthuthukiseni lesi simo.

Nini okufanele ubona udokotela ngokuhlaselwa yisigxobo se-myofascial?

Kufanele uxhumane nodokotela wakho uma ubuhlungu bemisipha buhlala isikhathi esingaphezu kwamalanga ambalwa noma buphazamisa imisebenzi yakho yansuku zonke. Ungalindi uma ubuhlungu bukhulu noma buya bukhulu.

Nazi izimo ezithile lapho ukunakekelwa kwezokwelapha kuya kubaluleka:

• Ubuhlungu obungaphuli ngokuphumula nokukhathalela kwakho siqu
• Ukungazizwa noma ukukhahlela ezingalweni noma ezinyaweni zakho
• Ubuthakathaka bemisipha obukhulu
• Ubuhlungu obuphazamisa ukulala kwakho njalo
• Izimpawu ezihlupha umsebenzi wakho noma imisebenzi yansuku zonke
• Izibonakaliso zokutheleleka njengobushushu noma ukukhula

Ukwelashwa kwasekuqaleni kuvame ukubangela imiphumela emihle, ngakho ungangabazi ukufuna usizo uma ukhathazekile ngubuhlungu obuhlala njalo bemisipha.

Ziyini izinto ezingase zikwenze ube sengozini yokuhlaselwa yisigxobo se-myofascial?

Izici ezithile zokuphila nokuphila zingase zikwenze ube nethuba elikhulu lokuthuthukisa lesi simo. Ukuqonda lezi zinto ezingase zikwenze ube sengozini kungakusiza ukuba uthathe izinyathelo zokuvikela.

Izinto ezivame ukwenza ube sengozini zifaka phakathi:

• Ubudala phakathi kweminyaka engama-30-50
• Ubulili besifazane (abesifazane bayathinteka kakhulu)
• Isitayela sokuphila esingasisebenzi noma ukuhlala isikhathi eside
• Amazinga aphezulu okucindezeleka noma ukukhathazeka
• Ukhwalithi oluphansi lokulala
• Imisebenzi edinga ukwenza izinto eziphindaphindwayo
• Ukwenzakala kwemisipha kwangaphambili
• Ukukhathala okungapheli noma i-fibromyalgia

Ukuba nalezi zinto ezingase zikwenze ube sengozini akusho ukuthi uzokuthuthukisa ngokuqinisekile ukuhlushwa yisigxobo se-myofascial. Noma kunjalo, ukwazi ngazo kukusiza ukuba wenze izinqumo ezinolwazi ngokuphila kwakho nokuthi nini kufanele ufune iseluleko sezokwelapha.

Ziyini izinhlanganisela ezingase zenzeke ngenxa yokuhlaselwa yisigxobo se-myofascial?

Uma kushiywa kungelashwa, ukuhlushwa yisigxobo se-myofascial kungabangela izinhlanganisela eziningi ezithinta ikhwalithi yokuphila kwakho. Izindaba ezinhle ukuthi izinhlanganisela eziningi zingavikeleka ngokwelashwa okufanele.

Izinhlanganisela ezivamile ongazihlangabezana nazo zifaka phakathi:

• Ubuhlungu obungapheli obuya bube nzima ukulwelapha isikhathi eside
• Ukuphazamiseka kokulala okubangela ukukhathala
• Ukucindezeleka noma ukukhathazeka okuvela ebuhlungwini obuhlala njalo
• Ukunciphisa kokuzivocavoca nokuqina
• Ubuthakathaka bemisipha nokunciphisa kokuguquguquka
• Ukuthuthukiswa kwamaphuzu okuqalisa engeziwe

Ubuhlungu bungadala isiphephetho lapho uya uncipha ukuze ugweme ukungakhululeki, okubangela ukukhathazeka okukhulu kwemisipha nobuthakathaka. Ukuphazamisa lesi siphephetho kwasekuqaleni kuyisihluthulelo sokuvimbela izinhlanganisela zesikhathi eside.

Izinhlanganisela ezingavamile kodwa ezinzima

Kwezinye izimo ezingavamile, ukuhlushwa yisigxobo se-myofascial okungelashwa kungase kube nomthelela ezimweni ezinzima. Lokhu kungase kufaka phakathi ukulinganiselwa kokunyakaza okukhulu noma ukuthuthukiswa kwesigxobo sobuhlungu besifunda esiyinkimbinkimbi.

Abanye abantu bangase futhi bathuthukise ukuxhomeka kwemithi uma bethemba kakhulu imithi yokwelapha ubuhlungu ngaphandle kokulungisa izinkinga zemisipha ezingaphansi.

Ukuhlushwa yisigxobo se-myofascial kungavikeleka kanjani?

Ungathatha izinyathelo eziningi ukuze unciphise amathuba akho okuthuthukisa lesi simo noma ukuvimbela ukubuya kwalo. Ukuvikela kugxila ekugcineni ukusebenza kwemisipha enempilo nokugwema izinto ezifaka isandla ekwakheni amaphuzu okuqalisa.

Nazi izindlela zokuvikela ezisebenzayo:

• Gcina isimo esihle somzimba usuku lonke
• Thatha amaholide njalo ezenzweni eziphindaphindwayo
• Hlala usebenza ngokomzimba ngokuzivocavoca okuvamile
• Zama izindlela zokulawula ukucindezeleka
• Thola ukulala okwanele, okuhle
• Hlala unamanzi futhi ugcine ukudla okufanele
• Ukuqina njalo, ikakhulukazi amaqembu emisipha eqinile
• Sebenzisa i-ergonomics efanele emsebenzini

Isihluthulelo ukulunga kunokuphelela. Ukushintsha okuncane, okuvamile emsebenzini wakho wansuku zonke kungenza umehluko omkhulu ekuvimbeleni ukungasebenzi kahle kwemisipha.

Ukuhlushwa yisigxobo se-myofascial kuhlonzwa kanjani?

Ukuhlonzwa kokuhlaselwa yisigxobo se-myofascial kuncike ikakhulu ekuhlolweni komzimba nasesimweni sakho sezibonakaliso. Ayikho i-blood test ethile noma ukuhlola isithombe okungabonisa ngokuqinisekile lesi simo.

Udokotela wakho ngokuvamile uzoqala ngokubuza ngezindlela zakho zokubhlungu, imisebenzi yansuku zonke, nanoma yikuphi ukulimala kwamuva noma ukucindezeleka. Uzothanda ukuqonda ukuthi ubuhlungu beqale nini nokuthi yini eyenza bube ngcono noma bube sibi.

Phakathi kokuhlolwa komzimba, umhlinzeki wakho wezokwelapha uzo:

• Azwe amaqhwa amnandi noma amabhande aqinile ezinzwini zakho
• Ahlole ukunyakaza kwakho nokusebenza kwemisipha
• Afake ucindezelelo kumaphuzu okuqalisa ukuze abone ukuthi kuphinde kubangele ubuhlungu bakho
• Ahlole izindlela zokubhlungu ezibonakalayo
• Ahlole isimo sakho somzimba nezindlela zakho zokunyakaza

Ngezinye izikhathi udokotela wakho angase ayalele ukuhlolwa kwezithombe njenge-X-rays noma i-MRIs ukuze akhiphe ezinye izimo, kodwa le mihlola ngokuvamile ibonakala inhle ekuhlushweni yisigxobo se-myofascial.

Ukuphathwa kokuhlaselwa yisigxobo se-myofascial kuyini?

Ukuphathwa kokuhlaselwa yisigxobo se-myofascial kugxila ekukhululeni ukucindezeleka kwemisipha, ukunciphisa ubuhlungu, nokuvimbela amaphuzu okuqalisa ukubuya. Abantu abaningi bayaphendula kahle ekubeni nokuphathwa okuhlanganisiwe kunokuthembela endleleni eyodwa kuphela.

Uhlelo lwakho lokwelashwa lungase lufaka ezinye zalezi zinketho:

• Ukwelashwa komzimba ngezindlela zokukhulula amaphuzu okuqalisa
• Ukwelashwa ngokumunca ukuthuthukisa ukuguquguquka kwemisipha
• Ukugaya okomile noma ukugaya amaphuzu okuqalisa
• Ukuqina nokuqina kwemisipha
• Ukushisa nokubanda
• Izindlela zokulawula ukucindezeleka nokuphumula
• Imithi yokunciphisa ubuhlungu

Ukwelashwa komzimba kuvame ukwakha isisekelo sokwelashwa. Uchwepheshe wakho uzoqeqesha izindlela ezithile zokuzivocavoca nezindlela zokulungisa amaphuzu akho okuqalisa nokuthuthukisa ukusebenza kwemisipha.

Izinketho zokwelashwa eziphambili

Kwezinye izimo ezinzima ezingaphenduli ekwelapheni okuqondene, udokotela wakho angase akukhuthaze izinqubo ezikhethekile. Lokhu kungase kufaka phakathi ukugaya amaphuzu okuqalisa nge-anesthetics yendawo noma i-botulinum toxin.

Abanye abantu bayazuza ekwelapheni okusha njengokwelashwa kwe-extracorporeal shock wave noma ukwelashwa nge-laser, nakuba lokhu kusafundwa ngokuphumelela kwalo.

Indlela yokuphatha ukuhlushwa yisigxobo se-myofascial ekhaya?

Ukukhathalela kwakho siqu kudlala indima ebalulekile ekulawuleni ukuhlushwa yisigxobo se-myofascial. Ungenza izinto eziningi ekhaya ukuze usize ukunciphisa ubuhlungu nokuvimbela ukubhebhetheka.

Nazi izindlela zokuphatha ekhaya ezisebenzayo:

• Faka ukushisa ezinzwini eziqinile ngaphambi kwemisebenzi
• Sebenzisa uqandisi ngemuva kokuzivocavoca noma lapho kukhona ukuvuvukala
• Zama ukuqina okuthambile usuku lonke
• Zama ukumunca ngokwakho ngebhola le-tennis noma ama-foam rollers
• Gcina izikhathi zokulala ezinjalo
• Sebenzisa i-ergonomics efanele endaweni yakho yokusebenza
• Hlala unamanzi futhi udle ukudla okulinganiselayo
• Zama izindlela zokuphumula njengokuphefumula okujulile

Khumbula ukuthi ukulunga kubaluleke kakhulu kunamandla. Ukukhathalela kwakho siqu okuthambile, okuvamile kuvame ukusebenza kangcono kunokwelashwa okuqhubekayo okungase kukhathaze imisipha yakho nakakhulu.

Kufanele uzilungiselele kanjani i-aphoyintimenti yakho nodokotela?

Ukulungiselela i-aphoyintimenti yakho kungasiza ukuqinisekisa ukuthi uthola ukuxilongwa okuchane kakhulu nohlelo lokwelashwa oluphumelelayo. Udokotela wakho uzodinga ulwazi oluqondile ngezimpawu zakho nemisebenzi yansuku zonke.

Ngaphambi kwendwendwelo yakho, cabanga ukulungiselela:

• Inkulumo eningiliziwe yokuhlungu kwakho nokuthi yaqala nini
• Uhlu lwemisebenzi eyenza izimpawu zakho zibe zimbi noma zibe ngcono
• Ulwazi ngemisebenzi yakho nezindlela zakho zokuzivocavoca
• Noma iyiphi imithi noma ukwelashwa osele uzama
• Imibuzo mayelana nezinketho zokwelashwa nokuthi yini okulindelekile
• Izindlela zakho zokulala namazinga okucindezeleka

Kungaba usizo ukugcina idayari yokuhlungu izinsuku ezimbalwa ngaphambi kwe-aphoyintimenti yakho. Qaphela ukuthi ubuhlungu buvela nini, bukhulu kangakanani, nokuthi ubenzeni lapho beqala.

Yini eyisihluthulelo sokuthatha ngokuhlushwa yisigxobo se-myofascial?

Ukuhlushwa yisigxobo se-myofascial kuyisimo esingelashwa esithinta ukusebenza kwemisipha futhi esingabangela ubuhlungu obuhlala njalo. Nakuba kungase kube nzima ukubhekana nakho, abantu abaningi bathola impumuzo enkulu ngokubambisana kokwelashwa okufanele.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi ukungenela kwasekuqaleni kuvame ukubangela imiphumela emihle. Ungawunaki ubuhlungu obuhlala njalo bemisipha, ikakhulukazi uma buthinta imisebenzi yakho yansuku zonke noma ukulala kwakho.

Ngokwelashwa okufanele nokukhathalela kwakho siqu, ungalawula lesi simo ngokuphumelelayo futhi ubuyele emisebenzini yakho evamile. Isihluthulelo ukusebenzisana neqembu lakho lezokwelapha ukuze uthole indlela efanele yesimo sakho esithile.

Imibuzo evamile ebuzwayo mayelana nokuhlushwa yisigxobo se-myofascial

Ingabe ukuhlushwa yisigxobo se-myofascial kufana ne-fibromyalgia?

Cha, lezi yizimo ezahlukene, nakuba zihlanganyela izinto ezifanayo. Ukuhlushwa yisigxobo se-myofascial kuhilela amaphuzu okuqalisa athile ezinzwini, kuyilapho i-fibromyalgia ibangela ubuhlungu obukhulu namaphuzu amnandi kulo lonke umzimba. I-Fibromyalgia futhi ngokuvamile ifaka ukukhathala nezinkinga zokulala njengezimpawu eziyinhloko.

Ingabe ukuhlushwa yisigxobo se-myofascial kungaphela ngokwalo?

Ngezinye izikhathi izimo ezilula ziyaphela ngokuphumula nokukhathalela kwakho siqu, kodwa ukuhlushwa yisigxobo se-myofascial okungapheli ngokuvamile kudinga ukwelashwa okuqhubekayo. Ngaphandle kokunakekelwa okufanele, isimo ngokuvamile sihlala noma sibe sibi isikhathi eside. Ukwelashwa kwasekuqaleni kuvame ukubangela imiphumela emihle kunokulinda ukubona ukuthi kuya ngcono ngokwalo.

Kuthatha isikhathi esingakanani ukuphulukiswa ekuhlushweni yisigxobo se-myofascial?

Isikhathi sokuphulukiswa sihlukahluka kakhulu kuye ngokuthi ubunelesimo isikhathi esingakanani nokuthi bukhulu kangakanani. Abanye abantu baphawula ukuthuthuka phakathi kwamasonto ambalwa ngemuva kokuqala ukwelashwa, kuyilapho abanye bengase badinge izinyanga eziningi. Izimo ezingapheli ezibukhona iminyaka eminingi ngokuvamile zithatha isikhathi eside ukuze zilungiswe.

Ingabe ukuzivocavoca kungenza ukuhlushwa yisigxobo se-myofascial kube sibi?

Uhlobo olungafanele lokuzivocavoca noma okuningi kakhulu ngokushesha kungenza izimpawu zibe zimbi, kodwa ukuzivocavoca okufanele kuwusizo kubantu abaningi abane lesi simo. Imisebenzi engathinti umzimba kakhulu njengokuhamba, ukubhukuda, noma ukuqina okuthambile ngokuvamile kuyasiza. Umhlinzeki wakho wezokwelapha angakusiza ngendlela efanele yokuzivocavoca yesimo sakho.

Ingabe kukhona ukudla okungasiza ekuhlushweni yisigxobo se-myofascial?

Nakuba ayikho imikhakha ethile yokudla ewelapha ukuhlushwa yisigxobo se-myofascial, ukugcina ukudla okufanele kuwusizo empilweni yemisipha. Ukudla okuno-magnesium, ama-B vitamins, nama-omega-3 fatty acids kungasiza ekusebenzeni kwemisipha. Ukugcina unamanzi kubalulekile futhi ngenxa yethishu yemisipha enempilo. Abanye abantu bathola ukuthi ukunciphisa ukudla okubangela ukuvuvukala kuyasiza emazingeni abo obuhlungu jikelele.