Ubuhlungu Bekhanda? Izimpawu, Izimbangela, Nokwelashwa

Ubuhlungu bekhanda yinkinga ehlupha abantu abaningi. Kungaba luhlungu olukhulu noma oluthambile, olukhulu kangangokuba kwenza kube nzima ukwenza imisebenzi yansuku zonke.

Ikhanda lakho liyinxenye ebalulekile yomzimba wakho. Uma kukhona okungalungile, ungase uzwe ubuhlungu. Izindaba ezinhle ukuthi ubuhlungu bekhanda bungaphulile ngokwelashwa, ikakhulukazi uma kubanjwa ngokushesha.

Ziyini izimpawu zokhanda oluhlungu?

Izimpawu zokhanda oluhlungu ziyahluka kuye ngokuthi yini ebangela ubuhlungu. Ungase ubone ubuhlungu ngokushesha ngemva kokulimaza, noma bungase bukhule kancane kancane ngokuhamba kwesikhathi ngemisebenzi ephindaphindwayo.

Nazi izimpawu ezivame kakhulu ongazihlangabezana nazo:

• Ubuhlungu obukhulu noma obukhulu ekhanda
• Ubuhlungu obukhulu, obukhulu lapho uhambisa ikhanda lakho
• Ukuqina okwenza kube nzima ukugoba noma ukujikeleza ikhanda lakho
• Ukukhula okuzungezile ekhanda
• Ubuhlungu lapho uthinta izindawo ezithile
• Ubuthakathaka emandleni akho okuqapha
• Ukukhahlela noma ukungabi namandla eminweni yakho
• Isandi sokuqhekeka noma sokuqhekeka lapho uhambisa ikhanda lakho

Ngesinye isikhathi ungase ubone ukuthi ikhanda lakho lifudumele ukuthinta noma libukeka lihlukile kunokunye ikhanda lakho. Lezi zimpawu zingase ziye ziye, noma zingase zibe khona usuku lonke.

Yini ebangela ubuhlungu bekhanda?

Ubuhlungu bekhanda buvela ngezizathu eziningi ezahlukene, kusuka ekulimazeni okuzumayo kuya ekunciphilekeni kancane kancane. Ukuqonda ukuthi yini ebangela ubuhlungu bakho kungakusiza wena nodokotela wakho ukuthola indlela efanele yokwelapha.

Izimbangela ezivame kakhulu zihlanganisa:

• I-Carpal tunnel syndrome: Ucindezeleko emithanjeni ye-median ehamba ngekhanda lakho, ngokuvamile kusuka ekuhambeni okuphindaphindwayo
• Ukuqhaqhazela: Ama-ligaments alotshwe noma ahlukumezekile ngokuwa noma ukujikeleza okuzumayo
• Ukuphuka: Amathambo aphukile ekhanda lakho, ngokuvamile ngokuwa esandleni esolule
• I-Tendinitis: Ukukhula kwama-tendons ngokusetshenziswa kakhulu noma imisebenzi ephindaphindwayo
• I-Arthritis: Ukukhula kwama-joint okungase kuqhubeke ngokuya ngeminyaka noma ngokulimala kwangaphambili
• Ukulimala okuphindaphindwayo: Ukulimala ngokwenza izinyathelo ezifanayo ngokuphindaphindiwe

Izimbangela ezingavamile kodwa ezingase zenzeke zihlanganisa ama-ganglion cysts (ama-bumps agcwele uketshezi), ukucindezelwa komthambo ngaphandle kwe-carpal tunnel, noma izimo ze-autoimmune njenge-rheumatoid arthritis. Udokotela wakho angakusiza ukuthola ukuthi iyiphi imbangela efanele isimo sakho.

Nini kufanele ubona udokotela ngenxa yobuningi bekhanda?

Kufanele ubona udokotela uma ubuhlungu bekhanda bakho bukhulu, buhlala izinsuku ezimbalwa, noma buphazamisa imisebenzi yakho yansuku zonke. Ukuthola ukunakekelwa okufanele kwezokwelapha ngokushesha kungavimbela isimo sakho ekubeni sibi kakhulu.

Funani ukunakekelwa kwezokwelapha ngokushesha uma uhlangabezana nalokhu:

• Ubuhlungu obukhulu obungaphuli ngokuphumula nezinhlungu ezingaphezu kokuthengwa
• Ukuguquka okubonakalayo noma ikhanda lakho libukeka lihlukile kunokujwayelekile
• Ukukhahlela noma ukungabi namandla okusabalala eminweni yakho
• Ukungenakho konke ukuhambisa ikhanda lakho noma eminweni yakho
• Izimpawu zokutheleleka njengoba ubushushu, ubomvu, noma ukufudumala
• Ubuhlungu obukuvusa ebusuku

Kufanele uphinde uhlele i-aphoyintimenti uma ubuhlungu bekhanda bakho bukhula kancane kancane futhi buhlala isikhathi esingaphezu kweviki, ngisho noma buthambile. Ukwelashwa kwangaphambili kuvame ukuletha imiphumela emihle futhi kungavimbela ukuphazamiseka.

Ziyini izimbangela zengozi zokhanda oluhlungu?

Izici ezithile zingandisa amathuba akho okukhula kobuningi bekhanda. Ukwazi lezi zici zengozi kungakusiza uthathe izinyathelo zokuvikela ama-wrists akho nokuvimbela izinkinga ngaphambi kokuba ziqale.

Izici zengozi ezivamile zihlanganisa:

• Imisebenzi ephindaphindwayo: Ukutshayela, ukudlala izitho zomculo, noma imidlalo ehilela ukuhamba okuphindaphindwayo kwe-wrist
• Iminyaka: Abantu abangaphezu kweminyaka engama-40 banamathuba amaningi okuthuthukisa izimo ezifana ne-arthritis noma i-carpal tunnel syndrome
• Ubulili: Abafazi banamathuba amaningi okuthola i-carpal tunnel syndrome, ikakhulukazi ngesikhathi sokukhulelwa noma i-menopause
• Imisebenzi ethile: Umsebenzi we-assembly line, ukwakha, noma imisebenzi edinga amathuluzi azamazama
• Ukuhlanganyela kwezemidlalo: Imisebenzi efana ne-tennis, i-golf, noma i-gymnastics ecindezela ikhanda
• Ukulimala kwangaphambili: Ukuphuka kwangaphambili noma ukuqhaqhazela kungase kube yimbangela yezinkinga eziqhubekayo

Izimo zezokwelapha ezifana nesifo sikashukela, izifo ze-thyroid, noma i-rheumatoid arthritis zingase futhi zikhulise ingozi yakho. Uma unazo izici eziningi zengozi, ukunaka izimpawu zokhanda oluhlungu kuba yinto ebaluleke nakakhulu.

Ziyini izinkinga ezingase zenzeke ngenxa yobuningi bekhanda?

Uma kungelashwa, ubuhlungu bekhanda bungase buhole ezinkingeni ezinzima kakhulu ezihlasela impilo yakho yansuku zonke nokusebenza kwesandla. Izindaba ezinhle ukuthi iningi lezingqinamba lingavikeleka ngokwelashwa okufanele nokukhathalela.

Izingqinamba ezingase zenzeke zihlanganisa:

• Ubuhlungu obuhlala njalo: Ubuhlungu obuqhubekayo obungapheli futhi bungase bube sibi ngokuhamba kwesikhathi
• Ukulimala komthambo okuhlala njalo: Ukwehluleka kokuzwa noma ukusebenza kweminwe yakho, ikakhulukazi nge-carpal tunnel syndrome engelashwa
• Amandla okuqapha ancishisiwe: Ukubuthakathaka ekuqabeni izinto noma ukwenza imisebenzi edinga amandla esandla
• Ukuqina nokunciphisa ukunyakaza: Ukungenakho ukuhambisa ikhanda lakho ngokujwayelekile
• Ukuthuthukiswa kwe-Arthritis: Ukulimala kwama-joint okungase kwenzeke ngemva kokulimaza noma ngokukhula okuqhubekayo

Izingqinamba ezingavamile zingase zihlanganise i-complex regional pain syndrome, lapho ubuhlungu busabalala ngaphandle kwendaweni yokulimala yokuqala, noma ubuthakathaka bemisipha obukhulu obuthinta isandla sakho sonke nengalo. Lezi zingqinamba ezinzima zikugcizelela ukuthi ukwelashwa kwangaphambili kubaluleke kangakanani.

Ubuhlungu bekhanda bungavikeleka kanjani?

Ungathatha izinyathelo eziningi zokuvikela ama-wrists akho nokunciphisa ingozi yakho yokukhula kobuningi. Ukuvimbela kuvame ukuba lula futhi kube nomphumela omuhle kunokwelapha ubuhlungu ngemva kokuba bukhule.

Nazi izindlela ezisebenzayo zokugcina ama-wrists akho ephile:

• Thatha ama-breaks njalo: Uma wenza imisebenzi ephindaphindwayo, phumula ama-wrists akho njalo imizuzu engama-15-30
• Sebenzisa i-ergonomics efanele: Lungisa indawo yakho yokusebenza ukuze ama-wrists akho ahlale esimweni esijwayelekile ngenkathi utshayela
• Qinisisa ama-wrists akho: Yenza imisebenzi elula yokwakha amandla nokuguquguquka
• Gqoka izingubo zokuvikela: Sebenzisa ama-wrist guards ngesikhathi semidlalo noma imisebenzi engozi yokulimala
• Gcina isimo esihle somzimba: Gcina amahlombe akho ephumule futhi ama-wrists akho aqondile ngesikhathi semisebenzi
• Hlala usebenza: Ukuzivocavoca okujwayelekile kuthuthukisa ukugeleza kwegazi futhi kugcina ama-joints ephile

Uma ubona izimpawu zokuqala zokungakhululeki, ungazidediseli. Ukwenza izinguquko ezincane emisebenzini yakho noma endaweni yakho yokusebenza kuvame ukunciphisa izinkinga ezincane ezingaba yizinkinga ezinkulu.

Ubuhlungu bekhanda butholakala kanjani?

Udokotela wakho uzoqala ngokubuza ngezimpawu zakho nokukuhlola ikhanda lakho ukuqonda ukuthi yini ebangela ubuhlungu bakho. Lo mqondo ubasiza ukuthola indlela efanele yokwelapha isimo sakho.

Inqubo yokuxilonga ngokuvamile ihlanganisa:

• Umbiko wezokwelapha: Imibuzo mayelana nokuthi ubuhlungu beqale nini, yini eyenza kube ngcono noma kubi, nemisebenzi yakho yansuku zonke
• Ukuhlolwa komzimba: Ukubheka ukukhula, ubuhlungu, ukunyakaza, namandla okuqapha
• Izivivinyo zokunyakaza: Ukwenza ukuba uhambise ikhanda lakho ngezindlela ezahlukene ukubona ukuthi yini ebangela ubuhlungu
• Izivivinyo zemithambo: Izivivinyo ezilula zokuhlola uma imithambo isebenza kahle

Udokotela wakho angase futhi a-ode izivivinyo ze-imaging ezifana ne-X-rays ukuhlola ukuphuka, noma i-MRI scans uma becabanga ukulimala kwe-soft tissue. Izifundo zokuphequlula komthambo zingasiza ekuxilongeni i-carpal tunnel syndrome ngokulinganisa ukuthi izibonakaliso zamandla zihamba kanjani ngemithambo yakho.

Ukuphathwa kobuningi bekhanda?

Ukuphathwa kobuningi bekhanda kuncike kulokho okubangela izimpawu zakho nokuthi zinzima kangakanani. Abantu abaningi bathola impumuzo ngokwelashwa okuqondile, nakuba ezinye izimo zingase zidinga ukunakekelwa okukhulu.

Izinketho zokwelapha ezivamile zihlanganisa:

• Ukuphumula nokuguqula umsebenzi: Ukuthatha ama-breaks emisebenzini eyenza ubuhlungu bakho bube sibi
• I-Ice ne-heat therapy: I-ice yokulimaza okuzumayo, ukushisa ukuqina nobuhlungu obuhlala njalo
• Imithi: Izinhlungu ezingaphezu kokuthengwa ezifana ne-ibuprofen noma i-acetaminophen
• Ukubopha: Ukugqoka i-brace ukuze usekele ikhanda lakho nokunciphisa ukunyakaza
• I-Physical therapy: Imisebenzi yokuthuthukisa amandla, ukuguquguquka, nokusebenza
• I-Steroid injections: Ngokukhula okukhulu okungaphenduli kwezinye izindlela zokwelapha

Ngezinye izimo ezinzima, udokotela wakho angase akukhuthaze ukuhlinzwa, njengokukhululwa kwe-carpal tunnel noma ukulungiswa kokuphamba. Noma kunjalo, ukuhlinzwa ngokuvamile kucabangelwa kuphela uma ukwelashwa okuqondile kungazange kunikeze impumuzo eyanele.

Indlela yokuphatha ubuhlungu bekhanda ekhaya?

Ungenza izinto eziningi ekhaya ukuze usize ukuphatha ubuhlungu bekhanda lakho nokusekela impilo yakho. Lezi zindlela zokwelapha ekhaya zisebenza kangcono uma zihlanganiswa nokukhathalelwa kwezokwelapha kwabasebenzi.

Izindlela zokuphatha ekhaya ezisebenzayo zihlanganisa:

• Faka i-ice: Sebenzisa ama-ice packs imizuzu engama-15-20 izikhathi eziningi ngosuku ngenxa yobuningi obukhulu nokukhula
• Phakamisa ikhanda lakho: Gcina ikhanda lakho liphakeme kunezinga lenhliziyo yakho lapho uphumula ukuze unciphise ukukhula
• Ukuqina okulula: Yenza ukuqina okulula kwe-wrist ukuze ugcine ukuguquguquka ngaphandle kokubangela ubuhlungu obuningi
• Shintsha imisebenzi: Gwema noma ushintshe imisebenzi eyenza ubuhlungu bakho bube sibi
• Sebenzisa amathuluzi e-ergonomic: Cabanga ngama-keyboards e-ergonomic, ama-mouse pads, noma amanye amadivayisi asekelayo
• Thatha ama-breaks: Phumula ama-wrists akho njalo usuku lonke

Khumbula ukuthi ukwelashwa ekhaya kufanele kuhambisane, kungabi yisikhombisi, sokukhathalelwa kwezokwelapha kwabasebenzi. Uma izimpawu zakho zibe sibi noma zingathuthuki phakathi nezinsuku ezimbalwa, xhumana nomhlinzeki wakho wezokunakekelwa kwezempilo.

Kufanele ulungiselele kanjani i-aphoyintimenti yakho yodokotela?

Ukulungiselela i-aphoyintimenti yakho kusiza uqinisekise ukuthi uthola ukuxilongwa okuchane kakhulu nencwadi yokwelapha esebenzayo. Ukuthatha isikhathi sokulungiselela imicabango yakho nezimpawu zakho kusengaphambili kungenza ukuvakasha kwakho kube nomphumela omuhle.

Nansi indlela yokulungiselela:

• Bhala izimpawu zakho: Qaphela ukuthi zaqala nini, yini eyenza kube ngcono noma kubi, nokuthi zikuthinta kanjani emisebenzini yakho yansuku zonke
• Bala imithi yakho: Faka wonke ama-drugs, imithi engaphezu kokuthengwa, nezinhlanganisela ozithathayo
• Letha idayari yobuningi: Landelela amazinga obuningi bakho nemisebenzi izinsuku ezimbalwa ngaphambi kwe-aphoyintimenti yakho
• Lungiselela imibuzo: Bhala phansi lokho ofuna ukukwazi ngesimo sakho nezinketho zokwelapha
• Letha ulwazi lwe-insurance: Yiba nekhadi lakho le-insurance nanoma yiziphi izincomo ezidingekayo

Cabanga ngokuletha ilungu lomndeni noma umngani ongakusiza ukukhumbula ulwazi oluxoxwe ngesikhathi se-aphoyintimenti. Unganqikazi ukubuza imibuzo uma ungaqondi okuthile udokotela wakho akuphawula.

Iyini into ebalulekile mayelana nobuhlungu bekhanda?

Ubuhlungu bekhanda yisimo esivamile esingathinta kakhulu impilo yakho yansuku zonke, kodwa izindaba ezinhle ukuthi iningi lamacala liphendula kahle ekwelapheni uma liqaphelwa ngokushesha. Ukungenelela kwangaphambili kuvame ukuletha imiphumela emihle futhi kuvimbela ukuphazamiseka.

Into ebaluleke kakhulu okumele uyikhumbule ukungawadediseli ubuhlungu bekhanda obuhlala njalo. Kungakhathaliseki ukuthi ubuhlungu bakho buvela ekulimazeni, emisebenzini ephindaphindwayo, noma esimweni esingaphansi, ukuthola ukunakekelwa okufanele kwezokwelapha kungakusiza uthole impumuzo nokuvimbela izinkinga zesikhathi eside.

Nge-combination efanele yokwelashwa kwabasebenzi, ukunakekelwa ekhaya, nokuguqulwa kwesitayela sempilo, abantu abaningi bangaphatha ngempumelelo ubuhlungu bekhanda babo futhi babuyele emisebenzini yabo evamile. Umhlinzeki wakho wezokunakekelwa kwezempilo angasebenza nawe ukuthuthukisa uhlelo lokwelapha oluhambisana nezidingo zakho ezikhethekile nesitayela sakho sempilo.

Imibuzo evamile ebuzwa mayelana nobuhlungu bekhanda

M1: Ubuhlungu bekhanda buhlala isikhathi esingakanani?

Isikhathi sobuhlungu bekhanda sincike embangelweni nasobukhulu. Ukuqhaqhazela okuncane noma ukucindezela kungase kuphele phakathi kwezinsuku ezimbalwa kuya emavikini ngokunakekelwa okufanele, kuyilapho izimo ezifana ne-carpal tunnel syndrome noma i-arthritis zingase zidinga ukuphathwa okuqhubekayo. Ukulimala okuzumayo okuvela ekuweni noma ekulimazeni kuvame ukuphulukiswa phakathi kwamasonto angu-6-8 ngokwelashwa okufanele.

M2: Ngingaqhubeka yini ngisebenza uma nginobuningi bekhanda?

Lokhu kuncike emsebenzini wakho nobukhulu bobuningi bakho. Uma umsebenzi wakho uhilela ukuhamba okuphindaphindwayo kwe-wrist noma ukuphakamisa okukhulu, ungase udinga ukushintsha imisebenzi yakho noma uthathe ama-breaks njalo. Udokotela wakho angakunikeza isiqondiso esithile esisekelwe esimweni sakho futhi akusize unqume ukuthi yiliphi izinga lomsebenzi elivikelekile ngesikhathi sokuphulukiswa kwakho.

M3: Ingabe ubuhlungu bekhanda yisibonakaliso sezinto ezinkulu?

Ngenkathi iningi lobuhlungu bekhanda liphuma ekulimazeni okuncane noma ekusetshenzisweni kakhulu, ngezinye izikhathi lingase libonise izimo ezinzima kakhulu. Ubuhlungu obukhulu, ukukhahlela, noma ukungenakho ukuhambisa ikhanda lakho ngokujwayelekile kudinga ukunakekelwa kwezokwelapha ngokushesha. Ubuhlungu obuhlala njalo obungaphuli ngokuphumula nokukhathalela ekhaya kufanele futhi buhlolwe umhlinzeki wezokunakekelwa kwezempilo.

M4: Yiziphi imisebenzi engasiza ngobuningi bekhanda?

Ukuqina okulula nemisebenzi yokwakha amandla kungasiza ekuqedeni ubuhlungu bekhanda nokuvimbela izinkinga zesikhathi esizayo. Imisebenzi elula ihlanganisa ama-wrist circles, ama-prayer stretches, nama-tendon glides. Noma kunjalo, kufanele ugweme imisebenzi ebangela ubuhlungu futhi ukhulumisane nomqeqeshi we-physical therapy noma udokotela wakho ngaphambi kokuthi uqale noma yiluphi uhlelo lokuzivocavoca ngekhanda lakho.

M5: Nini kufanele ngicabangele ukuhlinzwa ngenxa yobuningi bekhanda?

Ukuhlinzwa ngokuvamile kucabangelwa kuphela uma ukwelashwa okuqondile kungazange kunikeze impumuzo eyanele ngemva kwezinyanga eziningi, noma uma kukhona ukucindezelwa komthambo okukhulu noma ukulimala kwesakhiwo. Udokotela wakho uzoqala ukuxoxa ngezenketho zokwelapha uma isimo sakho sinzima ngokwanele ukwenza lolu hlobo lokungenelela. Abantu abaningi bathola impumuzo ngokwelashwa okungeyona ukuhlinzwa.