Uthando Lwehlombe LeTennis? Izimpawu, Izimbangela, Nokwelapha

Uthando lwehlombe leTennis yisimo esibuhlungu esihlupha ingxenye yangaphandle yehlombe lakho, ngisho noma awukaze udlale iTennis. Kwenzeka lapho ama-tendon axhuma imisipha yakho yesandla ehlombeni lakho efinyelela noma ephuka kancane ngenxa yokusetshenziswa kakhulu.

Lesi simo esivamile sihlupha cishe abantu abangu-1-3% abadala unyaka ngamunye. Naphezu kwegama lalo, abantu abaningi abathuthukisa uthando lwehlombe leTennis baluthola emisebenzini yansuku zonke efana nokutshayela, ukupeyinta, noma ukusebenzisa amathuluzi kunokudlala imidlalo.

Kuyini Uthando Lwehlombe LeTennis?

Uthando lwehlombe leTennis, oluthiwa yi-lateral epicondylitis ngokwelapha, lwenzeka lapho usebenzisa kakhulu imisipha nama-tendon esandleni sakho. Ama-tendon yiwo amakha, afana nezingcingo ezixhuma imisipha yakho emathamini.

Uma usebenzisa kakhulu imisipha yesandla sakho ngokubamba, ukugoqa, noma ukuphakamisa, la ma-tendon angase ahlupheke. Ngokuhamba kwesikhathi, lokhu kuholela ekubhebhekeni okuncane nokufuvuka lapho i-tendon ixhuma khona embumbulu omathamini ngaphandle kwehlombe lakho.

Lesi simo sivame ukuthuthuka kancane kancane ezinyangeni noma ezinyangeni ezimbalwa. Umuthi wakho uzama ukulungisa le mihlola emincane, kodwa ukusetshenziswa okuqhubekayo kuvimbela ukulungiswa okuqondile futhi kudala isizungu sobuhlungu nokufuvuka.

Ziyini Izimpawu Zothando Lwehlombe LeTennis?

Isimpawu esiyinhloko yibuhlungu nokuthamba ngaphandle kwehlombe lakho. Lobu buhlungu buqala buthambile kodwa bungase bube sibi kancane kancane uma buyekezwa.

Nawa zimpawu ezivamile ongazihlangabezana nazo:

• Ubuhlungu obuvela ngaphandle kwehlombe lakho buyekezele ehlombe lakho nasekhanda lakho
• Ubunzima bokubamba izinto noma ukwenza i-fist
• Ubuhlungu lapho uphakamisa noma ugoqa isandla sakho
• Ukuqina ehlombeni lakho, ikakhulukazi ekuseni
• Ubuthakathaka esandleni sakho nobunzima ngemisebenzi elula efana nokujika ama-doorknobs
• Ubuhlungu obukhulu lapho uthinta izandla noma ucindezela izinto

Ubuhlungu buvamise ukuzizwa njengokushisa noma ukubamba. Ungase uqaphele ukuthi kubi kakhulu lapho uzama ukuphakamisa into ngesandla sakho sibheke phansi noma lapho uqopha isandla sakho ngamandla.

Kwezinye izimo, ubuhlungu bungaba bukhulu futhi obukhulu, ikakhulukazi lapho ubamba into ngamandla noma wenze izinyathelo ezithile. Abantu abaningi bathola ukuthi ubuhlungu bulawuleka uma ukhulu kodwa bube yinkinga ngesikhathi semisebenzi.

Yini Ebangela Uthando Lwehlombe LeTennis?

Uthando lwehlombe leTennis luvela ekuzinyathelweni okuphindaphindwayo okuhlupha imisipha yesandla nama-tendon. Noma iyiphi imisebenzi ehilela ukubamba okuphindaphindwayo, ukugoqa, noma ukuqopha isandla sakho ingase ibe nomthelela kulesi simo.

Izimbangela ezivamile zihlanganisa:

• Umsebenzi wekhompyutha nokutshayela isikhathi eside
• Ukusebenzisa amathuluzi afana ne-screwdrivers, amahemu, noma ama-wrenches
• Ukupeyinta noma imisebenzi yokuhlobisa
• Ukudlala imidlalo ye-racquet ngendlela embi noma ngezinto ezingalungile
• Ukuphakamisa okuphindaphindwayo, ikakhulukazi ngezandla zakho ziqophiwe
• Imisebenzi efana nokuhlanganisa, ukulima, noma ukupheka okuhilela ukuzinyathela okuphindaphindwayo kwesandla

Indlela embi ngesikhathi semisebenzi ingase ikhulise ingozi yakho kakhulu. Isibonelo, ukusebenzisa imouse yekhompyutha encane kakhulu esandleni sakho noma ukubamba amathuluzi ngamandla kakhulu kufake uxinzelelo olwengeziwe kuma-tendon akho.

Ubudala busebenza futhi, njengoba ama-tendon ehlala engeke aqine futhi abe lula ukulimala njengoba ukhula. Abantu abaningi abathuthukisa uthando lwehlombe leTennis baneminyaka engama-30 kuya kwengu-50.

Nini Okufanele Ubone Udokotela Ngothando Lwehlombe LeTennis?

Kufanele ucabange ukuthintana nochwepheshe wezokunakekelwa kwezempilo uma ubuhlungu behlombe lakho buqhubeka izinsuku ezimbalwa noma buhlupha imisebenzi yakho yansuku zonke. Ukwelashwa kwasekuqaleni kuvame ukuholela eziphumeleni ezingcono nokubuyiselwa okusheshayo.

Funani ukunakekelwa kwezokwelapha uma uhlangabezana nanoma yiziphi izimpawu ezilandelayo:

• Ubuhlungu obungaphuli ngokuphumula nama-pain relievers angaphezu kwekhauntara ngemuva kweviki
• Ubuhlungu obukhulu obukuvimbela ekusebenziseni isandla sakho ngokujwayelekile
• Ukuqina noma ukuthamba eminweni yakho noma esandleni
• Ihlombe lakho liba lishisa, liqina, noma libomvu
• Awukwazi ukugoba noma uqondise isandla sakho
• Ubuhlungu bukuvusa ebusuku

Ungalindi uma izimpawu zakho zihlupha umsebenzi wakho noma imisebenzi yakho yansuku zonke. Uchwepheshe wezokunakekelwa kwezempilo angakusiza ukuthola ukuthi unethando lwehlombe leTennis noma enye isimo elingase lidinga ukwelashwa okuhlukile.

Ukuthola isiqondiso sobuchwepheshe kwasekuqaleni kungavimbela isimo ukuba lingabi yisikhathi eside, okunzima ukulwelapha futhi kuthatha isikhathi eside ukululama.

Ziyini Izingozi Zothando Lwehlombe LeTennis?

Izici ezithile zingakwenza kube lula ukuthuthukisa uthando lwehlombe leTennis. Ukuqonda lezi zici zengozi kungakusiza uthathe izinyathelo zokuzivimbela.

Izingozi eziyinhloko zihlanganisa:

• Ubudala phakathi kweminyaka engama-30-50 lapho ama-tendon eqala ukulahlekelwa ubukhulu
• Imisebenzi edinga ukuzinyathela okuphindaphindwayo kwesandla efana nokuphumula, ukwakha, noma umsebenzi wekhompyutha
• Ukudlala imidlalo ye-racquet, ikakhulukazi ngendlela embi noma ngezinto ezingalungile
• Ukulimala kwangaphambili kwehlombe noma isandla
• Ukubhema, okungase kunciphisa ukugeleza kwegazi kuma-tendon futhi kunciphisa ukululama
• Izimo ezithile zezokwelapha njengokuvuvukala kwama-rheumatoid noma isifo sikashukela

Umsebenzi wakho udlala indima ebalulekile ezingeni lakho lenhlekelele. Imisebenzi ehilela ukuzinyathela okuphindaphindwayo, amathuluzi azamazama, noma ukubamba isikhathi eside ingase ihluphe ama-tendon akho ngokuhamba kwesikhathi.

Ngisho nemisebenzi oyithandayo, njengokuhluma, ukupheka, noma ubuciko, ingase ibe nomthelela ekuthandweni kwehlombe leTennis uma yenziwa kakhulu ngaphandle kokuphazamiseka okufanele noma indlela.

Ziyini Izinhlungu Ezingase Zenzeke Ngothando Lwehlombe LeTennis?

Izimo eziningi zothando lwehlombe leTennis zilulama kahle ngokwelashwa okuqondile futhi azibangeli izinkinga zesikhathi eside. Noma kunjalo, uma kushiywa kungelashwa noma uma uqhubeka nemisebenzi ebiyisa isimo, izinhlungu zingase zithuthuke.

Izinhlungu ezingase zenzeke zihlanganisa:

• Ubuhlungu obuhlala iinyanga noma iminyaka
• Ubuthakathaka nokuqina esandleni sakho
• Ubunzima bokwenza imisebenzi yomsebenzi noma yansuku zonke
• Ukulimala kokubuyisela ehlombe lakho, entanyeni, noma enye ingxenye yesandla ngokushintsha indlela ohamba ngayo
• Usizi noma ukukhathazeka ngenxa yobuhlungu obuhlala njalo nokulinganiselwa kokusebenza

Kwezinye izimo ezingavamile, ukulimala kwe-tendon kungase kube sibi kakhulu kangangokuba kudingeka ukusebenta okuhlinzekwayo. Lokhu kuvame ukwenzeka kuphela lapho ukwelashwa okuqondile kusilele futhi izimpawu ziqhubeka izinyanga eziyi-6-12.

Izindaba ezinhle ukuthi lezi zinhlungu zingavikeleka ngokwelashwa kwasekuqaleni nokuphathwa okuqondile. Abantu abaningi balulama ngokuphelele lapho belandela uhlelo lwabo lokwelapha futhi benza izinguquko ezidingekayo zemisebenzi.

Uthando Lwehlombe LeTennis Lungavikeleka Kanjani?

Unganciphisa kakhulu ingozi yakho yokuthuthukisa uthando lwehlombe leTennis ngokwenza izinguquko ezilula endleleni oqhuba ngayo imisebenzi yansuku zonke. Ukuvimbela kugxile ekuqedeni uxinzelelo kuma-tendon esandla sakho nokugcina amandla esandla nokuqina.

Nawa amasu okuvimbela asebenza kahle:

• Thatha ama-breaks njalo ngesikhathi semisebenzi ephindaphindwayo yonke imizuzu engama-30-60
• Sebenzisa indlela efanele lapho udlala imidlalo noma usebenzisa amathuluzi
• Qinisani imisipha yesandla sakho ngemisebenzi elula
• Sebenzisa imishini ye-ergonomic efana nama-mouse pads aphakathi nama-tools asayizi olufanele
• Shisa ngaphambi kwemisebenzi bese uqopha ngemuva kwalokho
• Gwema ukubamba amathuluzi noma imishini ngamandla
• Gcina isisindo esihle, ikakhulukazi ngesikhathi somsebenzi wekhompyutha

Lapho uphakamisa izinto, zama ukugcina isandla sakho sisendaweni ephakathi kunokugoba phezulu noma phansi. Sebenzisa izandla zombili uma kungenzeka ukuhlukanisa umthwalo.

Uma udlala imidlalo ye-racquet, qiniseka ukuthi imishini yakho ifanele kahle futhi ucabange ukuthatha izifundo ukuthuthukisa indlela yakho. I-racquet enzima kakhulu noma enesayizi engalungile yokuqopha ingase ikhulise ingozi yakho.

Uthando Lwehlombe LeTennis Lutholakala Kanjani?

Udokotela wakho ngokuvamile angakwazi ukuxilonga uthando lwehlombe leTennis ngokukhuluma nawe ngezimpawu zakho nokubheka ihlombe lakho. Ukutholakala kuvame ukuba kulula ngokusekelwe endaweni yobuhlungu bakho nemisebenzi ekuqalisa.

Ngesikhathi sokuhlolwa komzimba, udokotela wakho uzohlola ukuthamba phezu kwe-lateral epicondyle, okuyimbumbulu emathamini ngaphandle kwehlombe lakho. Bangase bakucela ukuba wenze izinyathelo ezithile noma ubambe isandla sabo ukuze babone ukuthi yini ebangela ubuhlungu.

Ezimeni eziningi, ukuhlolwa kwezithombe akudingeki ukutholakala. Noma kunjalo, udokotela wakho angase ayalele i-X-ray ukuze akhiphe isifo sokuvuvukala kwama-arthritis noma izinkinga emathamini, ikakhulukazi uma izimpawu zakho zingavamile noma zinzima.

I-MRI noma i-ultrasound ingase icelwe uma izimpawu zakho zingaphuli ngokwelashwa noma uma ukusebenta kucabangwa. Lezi zivivinyo zingabonisa ubukhulu bokulimala kwe-tendon futhi zisize ukuqondisa izinqumo zokwelapha.

Udokotela wakho uzobuza futhi ngomsebenzi wakho, izinto ozithandayo, nemisebenzi yakamuva ukuze uthole ukuthi yini ebangela izimpawu zakho. Lolu lwazi lusisiza ukudala uhlelo lokwelapha oluphumelelayo.

Kuyini Ukwelapha Ngothando Lwehlombe LeTennis?

Ukuphatha uthando lwehlombe leTennis kugxile ekuqedeni ubuhlungu nokufuvuka ngenkathi kuvumela ama-tendon akho ukuba alulame. Abantu abaningi balulama ngokwelashwa okuqondile okungadingi ukusebenta.

Umgca wokuqala wokwelapha ngokuvamile uhlanganisa:

• Ukuphumula emisebenzini ebangela ubuhlungu
• Ukwelapha nge-ice imizuzu engama-15-20 izikhathi eziningi nsuku zonke
• Ama-pain relievers angaphezu kwekhauntara afana ne-ibuprofen noma i-acetaminophen
• Ukuqopha okuthambile nemisebenzi eqinisa
• Ukusebenzisa i-tennis elbow brace noma i-strap ngesikhathi semisebenzi

Ukuphathwa komzimba kungasiza kakhulu ngothando lwehlombe leTennis. Uchwepheshe wokwelapha komzimba angakufundisa imisebenzi ethile ukuqinisa imisipha yesandla sakho nokuthuthukisa ukuqina. Bangase futhi basebenzise amasu afana nokuxova noma ukwelapha nge-ultrasound.

Uma ukwelashwa okuqondile kungasizi ngemuva kwezinyanga ezimbalwa, udokotela wakho angase aphakamise ukugxilwa kwe-steroid ukuqeda ukufuvuka. Lokhu kungase kunikeze impumuzo yesikhashana kodwa akukhuthazwa ukusetshenziswa isikhathi eside.

Ukusebenta akudingeki ngokuvamile futhi kucabangwa kuphela lapho izimpawu ziqhubeka izinyanga eziyi-6-12 naphezu kokwelashwa okuqondile okuqondile. Le nqubo ihilela ukususa ithishu le-tendon elilimale futhi uxhume i-tendon enempilo emathanini.

Indlela Yokwelapha Ekhaya Ngesikhathi Sothando Lwehlombe LeTennis?

Ukwelapha ekhaya kudlala indima ebalulekile ekululameni kwakho ngothando lwehlombe leTennis. Ikhona ukuba uqine ngokunakekelwa kwakho ngenkathi ugwema imisebenzi ebiyisa izimpawu zakho.

Nawa indlela ongaqondisa ngayo uthando lwehlombe leTennis ekhaya:

• Faka i-ice imizuzu engama-15-20, izikhathi eziyi-3-4 nsuku zonke, ikakhulukazi ngemuva kwemisebenzi
• Thatha imithi yokulwa nokuvuvukala engaphezu kwekhauntara njengoba kuqondiswe
• Yenza imisebenzi yokuqopha okuthambile usuku lonke
• Shintsha imisebenzi ukuze ugweme ukuzinyathela okuphindaphindwayo noma ukugoqa
• Sebenzisa i-ergonomics efanele emsebenzini nasekhaya
• Buyela kancane kancane emisebenzini njengoba ubuhlungu buphuma

Lapho ufake i-ice, yihlanganise etawulini elincane ukuvikela isikhumba sakho. Ungasebenzisa ama-ice packs, ama-peas afriziwe, noma ngisho nesikhwama se-corn efriziwe.

Ukuqopha okuthambile kusiza ukugcina ukuqina nokugwema ukuqina. Ukuqopha okulula kwesandla nemisebenzi yesandla ebanjwe imizuzu engama-15-30 kungasiza kakhulu uma kwenziwa izikhathi eziningi nsuku zonke.

Lalela umzimba wakho futhi ungaphuli ubuhlungu obukhulu. Ukuhlupheka okuncane ngesikhathi semisebenzi ethambile kuyinto evamile, kodwa ubuhlungu obukhulu noma obukhulu kusho ukuthi kufanele uyeke uphumule.

Kufanele Uzilungiselele Kanjani Ukuya Kulodokotela?

Ukulungiselela ukuya kwakho kudoctor kungakusiza uthole okuningi kakhulu ekuhlanganyeleni kwakho futhi kuqinisekise ukuthi uthola ukunakekelwa okuhle kakhulu ngothando lwehlombe leTennis. Ukulungiselela okuhle kuholela ekuxhumaneni okuhle nokucwaninga okuphumelelayo.

Ngaphambi kokuya kwakho, bhala ngalokhu:

• Lapho izimpawu zakho zaqala futhi zishintshe kanjani
• Imisebenzi eyenza ubuhlungu bakho bube ngcono noma bube sibi
• Imithi oyizamile kanye nokuphumelela kwayo
• Imisebenzi yakho yomsebenzi nemisebenzi yokuzilibazisa
• Ukulimala kwangaphambili noma ukwelashwa kwehlombe lakho noma isandla
• Imibuzo ofuna ukuyibuza udokotela wakho

Letha uhlu lwazo zonke imithi oyithathayo njengamanje, kufaka phakathi imithi engaphezu kwekhauntara kanye nezinye izinto. Lokhu kusiza udokotela wakho ukugwema ukubhalela noma yini engase ihlangane nemithi yakho yamanje.

Cabanga ukuletha umuntu nawe ekuhlanganyeleni. Bangakusiza ukukhumbula ulwazi nokubuza imibuzo ongayikhohlwa. Ukuba nokusekelwa kungasiza futhi uma ukhathazekile ngesimo sakho.

Bhala imibuzo yakho kusengaphambili ukuze ungayikhohlwa ngesikhathi sokuhlangana. Imibuzo evamile ihlanganisa ukubuza ngokulinganiselwa kwemisebenzi, isikhathi sokululama esilindelwe, nokuthi nini kufanele ulandele.

Iyini Iphuzu Eliyinhloko Ngothando Lwehlombe LeTennis?

Uthando lwehlombe leTennis yisimo esilulamelwa kakhulu esihlupha izigidi zabantu unyaka ngamunye. Into ebaluleke kakhulu okumele uyikhumbule ukuthi ukwelashwa kwasekuqaleni nokuphathwa okuqondile kuholela eziphumeleni ezingcono nokubuyiselwa okusheshayo.

Abantu abaningi abanethando lwehlombe leTennis balulama ngokuphelele phakathi kwezinyanga ezimbalwa ngokwelashwa okuqondile. Ikhona ukupumula ama-tendon athintekile ngenkathi wakha amandla nokuqina ngemisebenzi efanele.

Ungayideli ubuhlungu behlombe obuhlala njalo, ikakhulukazi uma buhlupha imisebenzi yakho yansuku zonke noma umsebenzi. Ukungenelela kwasekuqaleni kungavimbela isimo ukuba lingabi yisikhathi eside futhi kube nzima ukulwelapha.

Khumbula ukuthi ukululama kuthatha isikhathi, futhi kuyinto evamile ukuthi izimpawu ziguquke ngesikhathi senqubo yokululama. Hlala uqine ngohlelo lwakho lokwelapha futhi ubekezele umzimba wakho njengoba ululama.

Imibuzo Evamile Ngothando Lwehlombe LeTennis

Uthando lwehlombe leTennis lwethatha isikhathi esingakanani ukululama?

Izimo eziningi zothando lwehlombe leTennis zilulama phakathi kwamasonto angu-6-12 ngokwelashwa okuqondile nokuphumula. Noma kunjalo, abanye abantu bangathatha izinyanga eziningi ukululama ngokuphelele, ikakhulukazi uma isimo siye sakhona isikhathi eside noma uma beqhubeka nemisebenzi ekuqalisa. Isikhathi sokululama siyekezelwe ezingeni lesimo sakho, ukuthi ulandela kangcono kanjani izikhuthazo zokwelapha, nokuthi ungashintsha noma ugweme ukuqalisa imisebenzi.

Ngingase ngiqhubeke ngisebenza ngethando lwehlombe leTennis?

Ungaqhubeka usebenza ngethando lwehlombe leTennis, kodwa ungase udinge ukushintsha indlela oqhuba ngayo imisebenzi ethile. Khuluma nomqashi wakho ngokulungiswa kwe-ergonomic, ukuthatha ama-breaks amaningi, noma ukunciphisa isikhashana imisebenzi ehilela ukubamba okuphindaphindwayo noma ukuphakamisa. Abantu abaningi bathola ukuthi ukugqoka i-tennis elbow brace ngesikhathi somsebenzi kusiza ekuqedeni izimpawu ngenkathi kuvumela ukuba baqhubeke nemisebenzi yabo yomsebenzi.

Uthando lwehlombe leTennis luyobusuka ngemuva kokuba lululame?

Uthando lwehlombe leTennis lungabuya uma ubuyela emisebenzini efanayo eyayilubangela ngaphandle kokwenza izinguquko ezifanele. Noma kunjalo, unganciphisa kakhulu ingozi yokubuya ngokugcina amandla esandla esihle, ukusebenzisa indlela efanele, ukuthatha ama-breaks njalo ngesikhathi semisebenzi ephindaphindwayo, nokulalela umzimba wakho lapho uzizwa izimpawu zokuqala zoxinzelelo.

Ingabe ukushisa noma i-ice kungcono ngothando lwehlombe leTennis?

I-ice ngokuvamile iyinhle ngothando lwehlombe leTennis, ikakhulukazi ngesikhathi sesigaba esibukhali lapho unebuhlungu nokufuvuka. Faka i-ice imizuzu engama-15-20 izikhathi eziningi nsuku zonke ukuze unciphise ukuqina nokunciphisa ubuhlungu. Ukushisa kungasiza ngaphambi kwemisebenzi ukuze ufudumale imisipha yakho, kodwa gwema ukushisa lapho ihlombe lakho liqine noma libuhlungu, njengoba kungase libiyise ukuqina.

Kufanele ngiyeke ngokuphelele ukusebenzisa isandla sami ngethando lwehlombe leTennis?

Awudingi ukuyeka ngokuphelele ukusebenzisa isandla sakho, kodwa kufanele ugweme imisebenzi ebangela ubuhlungu obukhulu noma ehlupha ama-tendon esandla sakho. Ukuhamba okuthambile nemisebenzi elula kuyasiza ekululameni, njengoba kukhuthaza ukugeleza kwegazi futhi kuvimbela ukuqina. Ikhona ukufumana ibhalansi efanele phakathi kokupumula namanqanaba emisebenzi efanele angabiyisi izimpawu zakho.