A cikin kawai 24-36 zaman, dangane da tsananin jiyya da kuma matakai na ci gaban cutar, za ku kawar da zafi da rashin jin daɗi a cikin gidajen abinci a lokacin motsa jiki, ku iya daidaita barci da kuma rayuwa rayuwa zuwa cikakke.
Yana da mahimmanci a fahimta
Idan an gano ciwon haɗin gwiwa yayin motsa jiki, ya zama dole don zaɓar wani saiti na motsa jiki na warkewa, nazarin dabarun yin su, da kuma ware motsa jiki waɗanda ke da contraindications.
Tare da wannan ganewar asali, yana da mahimmanci don halartar zaman jiyya akai-akai, yin cikakken magani a cikin wata cibiyar musamman, kuma a nan gaba kuna buƙatar kula da lafiyar ku a cikin yanayin rigakafi da kanku.
Haɗin gwiwa haɗin gwiwa ne tsakanin ƙasusuwa biyu ko fiye. Babban ingancin "tsarin" shine motsi.
Godiya ce ga wannan ƙarfin da jikinmu zai iya yin motsi mai mahimmanci kuma ya motsa cikin sararin samaniya.
Akwai gabobi sama da 180 a jikin mutum. Saboda bambance-bambancen tsarin jikin mutum, matsakaicin nauyi ya faɗi akan haɗin gwiwar tsarin musculoskeletal.
Ciwon haɗin gwiwa yayin motsa jiki yana da yawa. Yana da mahimmanci don gano dalilin alamar kuma koyi game da matakan hana wannan yanayin.
Dalilin ciwo
Haɗin gwiwa yana ba ku damar yin ayyuka na asali - suna samar da matsayi mai mahimmanci na jiki, inganta motsi na sassansa da motsi a sararin samaniya.
Haɗin motsi na ƙasusuwa yayi kama da hinge na yau da kullun. Ya ƙunshi abubuwa uku:
- iyakar ƙasusuwan da ke haɗuwa, ko saman articular;
- hadin gwiwa capsule;
- rami na articular wanda akwai ruwa mai lubricating (ana kiransa synovial).
Halin da ake ciki lokacin da haɗin gwiwa ya ji rauni bayan aikin jiki yana da yawa. Duk wani danniya - nauyin aiki na jiki, wasanni na yau da kullum ko nauyin nauyi yana da mummunar tasiri akan tsarin abubuwan haɗin gwiwa, lalata kuma a hankali ya lalata su.
Adadin ruwan synovial a cikin rami na haɗin gwiwa ya fara raguwa. Lokacin motsawa, sassan da aka canza suna fuskantar mummunan rikici, wanda ke tare da ciwo.
Ayyukan jiki da tasirinsa akan haɗin gwiwa
Don kauce wa ciwon haɗin gwiwa bayan aikin jiki, kafin zabar wasanni masu dacewa, ya kamata ku duba yanayin jiki, ciki har da tsarin musculoskeletal.
Ga 'yan wasa masu son, babban burin horarwa ya kamata su kasance kiyaye siffar jiki mai kyau, inganta lafiyar jiki, da karɓar motsin rai kawai.
Don inganta yanayin haɗin gwiwa da mayar da abincin su, likita na iya ba da shawarar fara yin iyo, yoga, da gymnastics na wushu.
Guje gajere, shuru, tafiya ta Nordic, hawan keke, da amfani da keken motsa jiki na taimakawa wajen ƙarfafa tsarin musculoskeletal. Sakamakon motsa jiki, tsokoki suna da ƙarfi kuma jijiyoyin sun zama masu sassauƙa.
Idan mutum ya fi son wasanni masu ƙarfi - alal misali, ɗaukar nauyi, akwai barazanar gaske na bayyanar da dagewar ciwo a cikin gidajen abinci bayan motsa jiki.
M, barga ko ci gaba da karuwa tasiri a kan sassan haɗin gwiwa yana haifar da lalata ƙwayoyin osteochondral, ƙaura da nakasar ƙasusuwa.
Mafi sau da yawa, 'yan wasa suna fuskantar matsaloli tare da haɗin gwiwa na ƙananan ƙafar ƙafa, kafada, da kashin baya.
Alamomin ciwo a lokacin motsa jiki
Domin tabbatar da daidai dalilin da yasa haɗin gwiwa ya ji rauni a lokacin motsa jiki, yana da mahimmanci don gano ainihin alamun bayyanar da kuma nazarin su. Ana iya ƙayyade nau'in rauni ko kasancewar cutar ta hanyar haɗuwa ta musamman na alamun.
Bayan aikin motsa jiki mai tsanani, wani ɓangare ko cikakken rabuwa na haɗin gwiwa na iya faruwa. Ana iya gano shi ta alamun:
- bayyanar mummunan nakasar haɗin gwiwa;
- faruwar ƙarfi, raɗaɗi mai ƙarfi lokacin yin kowane motsi na gaɓa;
- akwai kumburin kyallen jikin da ke kusa;
- kasancewar raunuka (bayyana lokacin da aka tsage ligaments);
- ƙara yawan zafin jiki na gida a cikin yanki na rauni.
Haɗuwa da alamun zai taimaka wajen ƙayyade lalacewar meniscus na gwiwa. Wannan rauni sau da yawa yana tare da ƙwararrun 'yan wasa, a mafi yawan lokuta yana haɗuwa da ƙara yawan damuwa na jiki a kan gaɓa.
Alamomin sun hada da:
- matsayin tilasta kafa a cikin lanƙwasa;
- bayyanar da tsayin daka na ciwo mai tsanani;
- saurin samuwar kumburi.
Wani tsari mai kumburi zai iya tasowa a cikin haɗin gwiwa bayan damuwa. Ana iya gane shi ta hanyoyi masu zuwa:
- za a iya jin zafi tare da motsi kuma a hutawa;
- zafi yana kusa da haɗin gwiwa kuma yana yada sama ko ƙasa da kafa;
- lokacin motsi, sautuna suna bayyana - creaking, danna, niƙa;
- Kumburi da ja na fata yana faruwa a kusa da yankin "matsala".
Nau'in ciwo yayin motsa jiki
Lokacin da haɗin gwiwa ya sami kwanciyar hankali, babban nauyi da zafi ya bayyana, bayaninsa na iya bambanta.
A dabi'a yana iya zama ciwo, dannawa, yanke. Sau da yawa wadanda abin ya shafa suna nuna yanayin fashewar sa.
Hanyoyi na iya samun wurare daban-daban. Sun yada cikin haɗin gwiwa, sama ko ƙasa da shi, a gefe.
Bayyanawa sun bambanta da ƙarfi; Ana amfani da sifa don ayyana shi - furci ko rauni. Hanyoyin haɗin gwiwa na iya cutar da lokaci-lokaci ko akai-akai.
Babban abubuwan da ke haifar da ciwo
Ƙara yawan aiki na jiki zai iya haifar da ciwo a cikin haɗin gwiwar "traumatic" da yawa.
Ciwo a cikin wuyan hannu yana faruwa lokacin da tendons da ligaments na haɗin gwiwar wuyan hannu suka lalace. Abun tsokana shine yin motsa jiki mai ƙarfi da hannaye ko akai-akai akai-akai, motsi na ɗaya. Ƙungiyar yatsu da wuyan hannu sau da yawa suna iya kamuwa da arthrosis.
Pain a gwiwar hannu yana haifar da pathologies - osteochondrosis (thoracic da cervical spine), sprained ligaments, pinched jijiya a cikin gwiwar hannu yankin, ci gaban arthrosis, rheumatism, epicondylitis, bursitis.
Haɗin gwiwa na gwiwa yana ciwo saboda canje-canje a cikin meniscus, ƙaura, bayan daɗaɗɗen jijiyoyi na lumbar, jijiyar jijiyoyi a cikin yankin gwiwa, lokacin da ligaments na intra-articular da nama na cartilaginous ke sprained. Pain yana tare da ci gaban arthrosis da coxarthrosis.
A mafi yawan lokuta, idon sawun yana fama da raunin jijiya ko ligament, ɓarna, ko karaya. Matsalolin makamantan haka sune na yau da kullun don haɗin gwiwa na kafada.
Yadda za a kare kanka daga rauni?
Don hana ciwon haɗin gwiwa bayan aikin jiki, yana da mahimmanci don dumi kafin kowane zaman. Masu horar da kwararru suna ba da shawara don "miƙe" jiki daga sama zuwa ƙasa.
Don yin wannan, ya kamata ku yi motsin jujjuyawar nishaɗi sau 10 tare da kanku, lanƙwasa, sannan ku mike hannaye, hannaye, da gyale. Ya kamata a ci gaba da ɗumi tare da ɓangarorin ɓangarorin don kunna haɗin gwiwa gwiwa, a madadin ƙafafu.
Ya kamata ku fara yin wasanni a ƙarƙashin kulawar ƙwararren mai ba da shawara. Yana da mahimmanci don lissafin nauyin daidai daidai. Yawan maimaita kowane motsa jiki yana ƙaruwa a hankali.
Lokacin yin su, kada ciwo ya bayyana; gajiya na iya zama mai daɗi kawai. Idan kuna da alamun da ba'a so, yana da kyau ku tuntuɓi likita.
Yadda za a hana ci gaban ciwon haɗin gwiwa bayan horo?
Don hana ciwo daga faruwa a cikin gidajen abinci bayan wasan motsa jiki, yana da mahimmanci a bi ka'idar asali - nauyin dole ne a lissafta ta mai horarwa, la'akari da shekaru da yanayin lafiyar dan wasan.
Bayyanar duk wani rashin jin daɗi da zafi, tabarbarewar jin daɗi shine isashen dalili na ɗan lokaci ko na dindindin tsayawa azuzuwan da neman taimakon likita.
Rigakafin ciwon haɗin gwiwa yayin aikin jiki
Lokacin da haɗin gwiwa ya ji rauni bayan motsa jiki, likitoci suna ba da shawarar bin shawarwari masu zuwa:
- Koyaushe yin dumi kafin babban motsa jiki, wanda ya wajaba don "dumi" tsokoki da kuma shirya haɗin gwiwa don ƙarfin motsa jiki;
- Idan kun sami wani rauni, yana da mahimmanci ku daina motsa jiki nan da nan, ku huta har sai an warke sosai, kuma ku ware motsa jiki mai haɗari daga hadaddun.
Don inganta yanayin haɗin gwiwa da rage zafi a cikinsu, ana amfani da abinci na musamman. Abincin dan wasan ya kamata ya hada da kabeji, karas, broccoli, legumes, abincin teku, kifi, ruwan teku, nama mai laushi (zai fi dacewa tare da guringuntsi mai yawa), madara na halitta da madara mai tsami, kwai gwaiduwa, 'ya'yan itatuwa, berries, kwayoyi, ganye, bran (daga alkama). Ba a ba da izinin abin sha na barasa ba.
Tare da ƙara yawan aikin jiki, wajibi ne a yi amfani da shirye-shiryen multivitamin da ma'adinai. Ya kamata su ƙunshi beta-carotene, bitamin C, E, B12, baƙin ƙarfe, selenium, calcium, phosphorus, jan karfe.
Yaya ake gudanar da magani?
Shawarar likita: tarihin likita, bincike na myofascial, bincike na aiki.
Yaya abin yake?
Anamnesis tarin - nazarin cutar, an gano iyakoki da contraindications, bayanin ka'idodin kinesitherapy, fasali na lokacin dawowa.
Myofascial diagnostics hanya ce ta bincike ta hannu wanda likita ya tantance kewayon motsin haɗin gwiwa, yana ƙayyade matsi mai raɗaɗi, kumburi, hypo- ko hypertonicity na tsokoki da sauran canje-canje.
Ayyukan bincike na aiki (wanda aka gudanar a cikin dakin gyarawa) - likita ya bayyana yadda za a yi wasu motsa jiki a kan kayan aiki kuma ya lura: yadda mai haƙuri ke yin su, wane nau'i na motsi zai iya aiki tare da, abin da motsi ya haifar da ciwo, abin da nauyin mai haƙuri zai iya aiki tare da, yadda tsarin tsarin zuciya ya amsa. An gano wuraren da ke da matsala. Ana shigar da bayanan cikin katin. An saita lafazin.
Dangane da sakamakon gwajin farko na likita da bincike na aiki, an tsara shirin jiyya na farko na mutum.
Yana da kyau ku kasance tare da ku:
- don jin zafi a cikin kashin baya - MRI ko CT (magnetic resonance ko lissafta tomography) na yankin matsala;
- don ciwon haɗin gwiwa - x-ray;
- a gaban cututtuka masu haɗuwa - abubuwan da aka samo daga tarihin likita ko katin asibiti;
- dadi (wasanni) tufafi da takalma
A farkon sake zagayowar jiyya, likita da mai haƙuri sun tsara tsarin kulawa, wanda ya haɗa da kwanan wata da lokaci na zaman jiyya, ziyartar likita (yawanci sau 2-3 a mako).
Tushen tsarin jiyya shine zaman jiyya a cikin dakin gyaran jiki ta amfani da na'urar kwaikwayo da kuma zaman a cikin dakin motsa jiki.
Masu simintin gyaran gyare-gyare suna ba ku damar ɗaukar nauyi daidai akan ƙungiyoyin tsoka guda ɗaya, suna ba da isasshen tsarin motsa jiki na jiki. Likitan ya tattara shirin magani daban-daban ga kowane mai haƙuri, la'akari da halaye na jiki. ƙwararrun malamai ne ke yin sa ido. A duk matakai na farfadowa, yana da mahimmanci a bi daidaitaccen motsi da fasaha na numfashi, san ma'aunin nauyin ku lokacin aiki akan injin motsa jiki, bi tsarin kulawa da aka tsara kuma bi shawarwarin kwararru.
Haɗin gymnastics na haɗin gwiwa yana taimakawa wajen dawo da haɗin kai na gani, inganta motsi na haɗin gwiwa da elasticity (sassauci) na kashin baya kuma shine kyakkyawan tsarin rigakafi don amfani da kai.
Kowane sake zagayowar jiyya ya ƙunshi zaman 12. Kowane darasi yana kulawa da malami. Tsawon lokacin zaman jiyya ɗaya shine daga mintuna 40 zuwa awanni 1.5. Malamin ya zana shirin, la'akari da cututtuka masu haɗuwa da yanayin marasa lafiya a ranar aji. Yana koyar da dabarun yin atisaye kuma yana sa ido akan yadda ake aiwatarwa daidai. Kowane darasi na 6, ana yin shawarwari na biyu tare da likita, ana yin canje-canje da ƙari a cikin shirin, gwargwadon ƙarfin aiki.
Za a yi hawan keke nawa? – akayi daban-daban ga kowa da kowa
Muhimmancin sani:
- Har yaushe kuka sami wannan matsalar (matakin cuta)
- Yaya aka shirya jikin ku don motsa jiki (kuna yin gymnastics ko kowane irin wasanni) ... -
Muhimmanci! wane sakamako kuke so ku samu.
Idan cutar ta kasance a farkon matakanta kuma an shirya jiki, sake zagayowar magani ɗaya ya isa. (misali - matasa masu shekaru 20-30 da ke shiga wasanni. Muna mayar da hankalinsu ga fasaha na yin motsa jiki, numfashi, mikewa, ban da motsa jiki "ba daidai ba" da ke da lahani ga yankunan matsala. Irin waɗannan marasa lafiya suna samun horo, suna karɓar basirar "kula da jikinsu," suna karɓar shawarwari idan akwai damuwa kuma suna ci gaba da motsa jiki).
Idan matsalar ta kasance na dogon lokaci, ba ku yin gymnastics, ko kuma kuna da cututtuka masu haɗuwa, to za a buƙaci wani lokaci daban.
- rage tashin hankali? - zagayowar daya ko biyu sun isa.
- dawo da aikin?
- tafiya ba tsayawa (hawan matakala),
- tanƙwara, yi wani aiki ba tare da ƙoƙari ba
- rashin motsi na dogon lokaci yayin tafiya (a kan jirgin sama, a cikin mota ...)
- inganta? goyon baya? ba sa shi muni?
- Ana iya buƙatar zagaye uku ko fiye na magani...
Kowane kwayoyin halitta mutum ne, kuma shirin kowane majiyyaci na mutum ne.