I-Tennis Elbow: Izinto Eziyingozi, Izinketho Zokuzivivinya kanye Nezokwelashwa

Ngingayinakekela kanjani indololwane yami yethenisi?

Indololwane yethenisi yisimo somzimba esenzeka lapho imisipha engalweni iba nzima. Ngokuvamile kuba umphumela wokunyakaza okuphindaphindayo okuhlanganisa isihlakala nengalo.

Izinto eziyingozi ezithonya ukwenzeka kwendololwane yethenisi

• Ubudala - Indololwane yethenisi ayikhethekile kunoma yiliphi iqembu lobudala. Lokhu kushiwo, abantu abangaphezu kweminyaka engama-30 basengozini enkulu yokuthuthukisa indololwane yethenisi.
• Ifomu elibi - Amasu angalungile lapho udlala imidlalo, uzivocavoca, noma wenza imisebenzi yomzimba yansuku zonke, ngokuvamile, ingacindezela imisipha yesandla/yengalo.
• Imithi - Ukusetshenziswa kwemithi ethile efana ne-fluoroquinolone antibiotics (Cipro, Levaquin, Avelox)
• Ukufudumala okungafanele - Imisipha nemisipha kujwayele ukuguga, kudabuke, nokulimala lapho uzivocavoca ngaphandle kokuzivocavoca ngaphambi kokuzelula nokufudumeza umzimba.

Ukunakekelwa kwezokwelapha kwendololwane yakho yethenisi

• Izinqubo zokuhlinza/ zokwelashwa kwendololwane yethenisi
  • I-Ultrasonic tenotomy (inqubo ye-TENEX) - Kule nqubo, kufakwa inaliti ekhethekile esikhumbeni nasengxenyeni eyonakele ye-tendon, okulandela lapho amandla e-ultrasonic ephenduka ngenaliti. Lokhu kubangela ukuthi izicubu ezilimele zibe uketshezi ukuze zimunce.
  • Imijovo - Imijovo equkethe i-plasma ecebile ngeplatelet, i-Botox, nanoma yiluphi uhlobo lwento ecasulayo ye-prolotherapy ngokuvamile ijova emathangeni abuhlungu ukusiza ukukhulula ubuhlungu. Ukwengeza, inaliti eyomile ingase ibe usizo uma i-tendon ilimala ezindaweni eziningi.
  • Ukuhlinzwa - Lokhu kunconywa kuphela uma izimpawu zingakancipha noma zingathuthuki phakathi nezinyanga ezingu-6-12 zokwelashwa okubanzi kwendololwane yethenisi okungasebenzi. Ngaphezu kwezinqubo zokuhlinzwa, izivivinyo zokuvuselela umzimba zibalulekile njalo. Ukuze uthole ukwelashwa okungcono kakhulu, bhukha i-aphoyintimenti esibhedlela se-Tennis Elbow Treatment e-Hyderabad.
• Izinyathelo zokuzilungisa ekhaya
  • Ukugwema ukunyakaza okuphindaphindayo: lapho wenza imisebenzi yansuku zonke ehilela isihlakala nengalo
  • Ukuphumula okwanele: ukugwema imisebenzi enzima engabhebhethekisa indololwane yethenisi kanye nobuhlungu obuhambisana nayo nokungakhululeki.
  • Iphakethe leqhwa: lizosetshenziswa izikhathi ezi-3-4 ngosuku ngezikhathi zemizuzu eyi-15 lilinye
  • Imithi ye-counter counter: izidambisi zinhlungu ezifana ne-ibuprofen (Advil, Motrin IB) noma i-naproxen (Aleve) Gqoka i-Tennis Elbow brace.

Izivivinyo zokunciphisa ukungakhululeki nobuhlungu obubangelwa indololwane yethenisi

Izivivinyo eziningi ezinikeza impumuzo yendololwane yethenisi ngokuvamile zibandakanya isihlakala. Okulandelayo kukhona ongazama ukusiza ukubuyisela esimweni ubuhlungu bendololwane yethenisi:

• Ukuphenduka kwesihlakala
• Ukuphenduka kwesihlakala ngezisindo
• Ukuphakamisa isihlakala, intende yesandla phezulu
• Isandiso sesihlakala seluliwe
• I-extensor flex yesihlaka
• Goba indololwane
• Khama kuqala
• Ukusonta ithawula.

Yidla Ukuze Uphulukise: Izakhi ezibalulekile okweTennis Elbow

• I-calcium - Kubaluleke kakhulu ekukhuleni, ekunakekeleni nasekulungiseni izicubu zamathambo. Ngaphezu kwalokho, ilawula ukufinyela kwemisipha namathambo okubalulekile ezinqubweni zokululama zomzimba. Ukuntuleka kwe-calcium kungandisa ingozi yokuncipha kwamaminerali amathambo. Ukudla kucebile nge-calcium: ubisi, imikhiqizo yobisi, imifino enamaqabunga aluhlaza, ne-paneer.
• Insimbi - Kubalulekile ngenqubo yokwakha kabusha emzimbeni. Amazinga ensimbi anganele angabangela ukukhubazeka kokusebenza kwemisipha kanye namandla okusebenza alinganiselwe. Ukudla kunothile ngensimbi: izinhlanzi, izinkukhu, izithelo ezomile, nezilwane zasolwandle.
• Magnesium - Kudingeka ukwenza lula ukufinyela nokuphumula kwemisipha futhi kusize ngokuqhubekayo ukunciphisa ukuvuvukala nobuhlungu emisipha. Ukuntuleka kwe-magnesium kungaholela ebuhlungu besikhathi eside kanye nokungakhululeki ngesikhathi sendololwane yethenisi. Ukudla okucebile nge-magnesium: imbewu yethanga, amantongomane, ama-cashews, ama-alimondi
• Omega 3 - Kuwusizo kakhulu ekuphenduleni ukuvuvukala ngasendololwaneni yethenisi ngokunciphisa ubuhlungu nokuvuvukala ngenkathi ukwandisa ukujikeleza endaweni yokulimala. Ukusebenzisa amazinga anele e-omega-3 kungaqinisekisa ukuthi umzimba wakho unakho konke okudingayo ukuze uphulukise ukulimala kwakho. Ukudla okucebile ku-Omega 3: i-salmon, i-mackerel, i-tuna, amafutha ezitshalo
• Zinc - Ayinakuthathelwa indawo imisebenzi ebalulekile yokuvuselelwa nokulungiswa kwezicubu. Ukuntuleka kwe-zinc kuphazamisa kakhulu ukuphulukiswa kwesilonda nokulungiswa. Ukudla okucebile nge-zinc: inyama ebomvu, okusanhlamvu, inhlanzi, izinkukhu.
• Amavithamini A, B12, no-C - Lawa maVithamini amathathu adlala indima ebalulekile ezinqubweni zokuvuselela izicubu nemisipha ezisiza ukusekela ukubuyiswa kwemisipha kanye nemisipha. Lawa mavithamini kufanele abekwe phambili ikakhulukazi endololwaneni yethenisi uma kubhekwa izindima zawo emzimbeni. Ukudla okunothe nge-Vitamin A: amaqanda, ushizi, ubisi, iyogathi. Ukudla okucebile ku-Vitamin B12: ukudla kwasolwandle, amaqanda, inkukhu, inyama yemvu. Ukudla okunothe nge-Vitamin C: amawolintshi, upopo, amagwava.