U ka fokotsa kotsi ea lefu la carpal tunnel ka litsela tse ngata. U ka 'na ua ba mothating oa lefu la carpal tunnel syndrome ka lebaka la maemo a bophelo bo botle, lintho tsa anatomic, kapa kotsi ea letsoho. U ka thibela mathata a ho pheta-pheta 'me u ithute ho boloka maqeba a hao sebakeng se sireletsehileng sa ho se jele paate.
Lintho tsa Bophelo
Ho ba boima bo feteletseng ke kotsi e kholo ea lefu la carpal tunnel syndrome.
Haeba motsoako oa 'mele oa hau (BMI) o le 30 kapa holimo, o kotsing e kholo. Ha ho tsejoe hantle hore na ke hobane'ng ha ho ba boima haholo ho eketsa kotsi. U tla fokotsa likotsi tse ngata tsa bophelo bo botle haeba u ka khona ho boloka boima ba 'mele ka tlase ho BMI ea 30.
Ramatiki ea ramatiki, lefu la tsoekere le hypothyroidism e eketsa likotsi tsa carpal tunnel syndrome. Maemo ana le tse ling tse etsang hore ho ruruha kapa ho boloka metsi ho fokolise sebaka sebakeng sa kotopo ea carpal. Tšoaetso e phahameng ea mali e tšoeroeng ke lefu la tsoekere e senya methapo. Ho fumana phekolo bakeng sa maemo ana ho ka fokotsa kotsing ea lefu la carpal tunnel syndrome.
Botsofali ke bothata ba kotsi, kaha lefu la carpal tunnel syndrome ha le fumanehe habonolo ho bana le ho feta ho batho ba fetang lilemo tse 40. Ha u ntse u le lilemong, u tla batla ho itlhokomela haholo ho sireletsa menyetla ea hau.
Ho qoba ho phunya ha letsoho le ho tsieleha ha maikutlo
Ho hlokomela boemo ba hao ba letsoho ho ka fokotsa menyetla ea hau ea lefu la carpal tunnel syndrome. Sebaka sa ho se nke lehlakore se sireletsa ka ho fetisisa.
Ena ke boemo boo letsoho la hau le leng le ho lekana le letsoho la hao. Sebaka se feto-fetohang ke pale ea palema, e nang le matsoho le menoana e otlollang letsoho la ka hare. Sebaka se selelele se na le palema.
Ho robala
Ho robala matsohong a hau, haholo-holo haeba ba le boemong bo itekanetseng, ho eketsa kotsi ea hau. U ka ela hloko letsoho la hau bosiu.
Haeba u se u ntse u e-na le ho roala kapa ho otla matsohong a hao bosiu kapa ha u tsosoa, u ka reka seaparo sa letsoho se apereng bosiu. Sena se tla boloka matsoho a hao a sa nke lehlakore 'me a thuse ho thibela tsoelo-pele ea lefu la carpal tunnel.
Ho ba le khethollo, Arm le Hand Positioning
Etsa mahetla a hao a arohane ho e-na le ho phutholoha ha u lutse, u eme, kapa u tsamaea. Ho tsosoa ha maemo ho tlatsetsa letsoho la hao matsohong a hao le matsoho. Mosebetsi leha e le ofe oo u o etsang, ho kenyeletsoa ho hlahloba selefouno ea hau, o lokela ho etsoa ka matsoho a hau ka ntle ho 'mele oa hau-eseng haufi-ufi, eseng haholo.
Haeba u iphumana u tšoere ntho e kang pene kapa selefouno ea hau ka thata, ithute ho phomola kapa ho fetola tsela eo u tšoereng ntho ka eona. U ka sebelisa pene e khōloanyane. Sebelisa mohala kapa mohala oa selefouno. Lisebelisoa tsohle li lokela ho ba boholo bo nepahetseng ba matsoho a hau. Ho sebelisa lisebelisoa tse kholo haholo ho ka baka mathata.
Qoba ho tsieleha ho pheta-pheta mesebetsing
Mosebetsing leha e le ofe kapa mosebetsi, ela hloko hore na u sebelisa matsoho a hau joang, haholo-holo ha o etsa ketso e tšoanang ka makhetlo a mangata. Qoba mesebetsi e hlokang ho khumama kapa ho sotha ka letsoho ka nako e telele.
Haeba o tlameha ho etsa mesebetsi e hlokang ho sotha letsoho le ho kheloha, eketsa nako ea hao ho e etsa butle-butle.
Nka mekhelo ea khafetsa. Haeba ho khoneha, beha matsoho nakong ea mesebetsi e joalo.
Mosebetsi oa ho ipeha kotsing ea lefu la carpal tunnel e bonahala hangata mesebetsing ea kopano ea ho bokella, ho hloekisa le ho sebetsa ka lijo. Ntle le ho hlophisa mesebetsi ena ho fokotsa mathata, bahiri ba lokela ho nahana ka mesebetsi e hlokang liketso tsena e le hore basebetsi ba se ke ba qeta lihora tse ngata ba li etsa.
Setsi sa mosebetsi oa lik'homphieutha Positioning and Habits
Litaba tse monate ke hore lithuto ha lia ka tsa fumana kamano e tiileng pakeng tsa khomphuta ea k'homphieutha kapa ho sebelisa mouse le lefu la carpal tunnel syndrome. Empa ho na le mekhoa e meng ea lik'homphieutha le ea ho thapa e ka eketsang khatello ea maikutlo meleng ea hao.
Ho fetola tsena ho ka fokotsa mathata a letsatsi le letsatsi.
- Kemiso le boemo : Lebokose la hao le setulo sa hau se lokela ho ba boemong bo phahameng moo li-forearms tsa hau li lekaneng ha u sebelisa lebokose le lihlopha tsa hau li sa fetohe ha u thaepa. Tlhokomelo ea hau e lokela ho ba maemong a mahlo. Mokokotlo oa hau o lokela ho tšehetsoa. Maoto a hau a lokela ho ba fatše (u se ke ua lula le maoto ka nako e telele). Skrine ea hau e lokela ho ba bohōle ba letsoho ho uena. Hlahloba mosebetsi oa hau oa mosebetsi, 'me u etse liphetoho tsohle tseo u ka li etsang.
- Lula liphahlo li sa nke lehlakore: Ha u thaepa, maqeba a hao ha aa lokela ho ema ka ntle ho pinky kapa ka hare ho letsoho la hao. Boloka li-wrists tsa hao li otlolohile.
- U se ke ua phomola matsoho a hau: Ha u thaepa, matsoho a hao a lokela ho phaphamala ka holim'a lebokose, ho lumella menoana ea hao ho fumana linotlolo tse nepahetseng ka ho sisinya letsoho la hao kaofela. Haeba mabotho a hao a lula sebakeng se le seng, o tlameha ho fokotsa matsoho ho otla lintlha tsohle. Lintho tse ling tsa boithabiso li ka ba tse ferekanyang hobane ha e le hantle ha ua lokela ho phomola ha u ntse u thaepa. Nahana ka bona e le khopotso ea hore u se ke ua phomola matsoho a hau tafoleng kapa tafoleng, empa u boloke maqeba a hao a phaphamala ha u thaepa.
- U se ke ua loantša: Ho na le likarolo tse itseng tsa li-keyrokes tse ferekanyang matsoho le matsoho. Ka mohlala, leka ho qobella ho laola-Y ka letsoho la hao le letšehali feela. Nakong efe kapa efe eo u lokelang ho etsa motsoako oa lihlooho tse akarelletsang ho tšoara senotlolo se le seng le ho hatella e mong, sebelisa matsoho ka bobeli. Sena se tla bonahala se sa tloaeleha qalong empa se tla u boloka hore u se ke ua kheloha hore u kene libakeng tse sa tloaelehang. Sena se sebetsa le ho sebelisa senotlolo sa shift.
- Fetola maemo ka letsoho khafetsa : Ho fetola matsoho (li-knuckles tafoleng) ha u ema ka lebokoseng ke tsela e ntle ea ho fana ka liphahlo tsa hao ho tloha boemong bo le bong letsatsi lohle. Fumana tloaelo ea ho fetola lihlooho tsa hau ha u nahana ka polelo e latelang ho ngola, ho bua fonong, kapa ho bala lintho ka khomphuteng.
Ho ikoetlisa le ho otlolla
Ho otlolla le ho ba le maemo bakeng sa mesebetsi e hlokang hore ho sebelisoe matsoho le matsoho a hau ke habohlokoa ho thibela kotsi le ts'oaetso e pheta-phetang. Haeba o se o ntse o e-na le matšoao a lefu la carpal tunnel syndrome, buisana le ngaka ea hau ka hohle kamoo ba ka khonang kapa ba sa khothaletsoe. Ka bomalimabe, lipatlisiso ha li e-s'o bontše litlhoko tsa ho qhoqha tsa methapo e le hore li atlehe ho phekola boemo.
Sequence se otlolohileng sa letsoho
U lokela ho otlolla li-tendon le mesifa matsatsing a hau. U tla e etsa hoseng pele o qala ho thapa, nakong ea motšehare, le qetellong ea letsatsi. Tlhaloso ena e tla thusa ho boloka maqeba a hao a se ke a tiisa le ho bakela mathata, a kang carpal tunnel syndrome , le mefuta e meng ea ho hlaseloa ke khatello ea kelello (RSI).
- Ha u ntse u eme, tšoara matsoho a hau ka pel'a hao ka menoana ea hao e atolositsoe, liatla li shebile fatše.
- Phahamisa matsoho ka bobeli sebakeng sa "emisa" (lifate tsa palema tse shebaneng le lerako ka pel'a hao) ha u boloka matsoho a otlolohile. Tšoara boemo bona ka metsotsoana e mehlano.
- Khutlisa matsoho a hau sebakeng sa pele mme u etse seqha. Tšoara metsotsoana e mehlano.
- Fetola seqha tlase ka morao ha letsoho la hao le shebane le lebota ka pel'a hau mme u ka bona li-knuckles tsa hau. Tšoara metsotsoana e mehlano.
- Qetellong, khutlela sebakeng sa pele mme u phutholohe matsoho le menoana. Tšoara metsotsoana e mehlano.
- Pheta letoto ka makhetlo a 10.
Eketsa ka metsotso e 'meli bakeng sa' mele oohle oa hau ho tloaelehileng. Lokolla mahetleng mme u otlolle morao. Tlosa hlooho ea hau ho tloha ka lehlakore. Otlolla mokokotlo oa hau. U tla ikutloa u e-na le matla a maholo 'me u be le mathata a mangata haholo le bohloko.
Ho Matlafatsa
Tlanya bolo e bonolo ea rabara. Tšoara ho qeta metsotsoana e mehlano. Pheta makhetlo a 15.
Yoga
Yoga e ka thusa ho matlafatsa le ho emisa 'mele oa hao o ka holimo le ho ntlafatsa boemo ba hau le ho ba le matla. E 'nile ea buelloa ho batho ba nang le matšoao a lefu la carpal tunnel.
Boemo ba Jobo-bo-'moho
Haeba mosebetsi oa hau o hloka mesebetsi e hlokang ho sotha le ho otlolla letsoho, haholo-holo haeba o tlameha ho sebelisa mekhoa e matla kapa ho jara mojaro, botsa mohiri oa hao hore a ikoetlise. Ho molemo ho eketsa butle-butle nako eo ue qetileng mesebetsing ena.
Thibela ho Nyafisa Matšoao a Tunnel ea Carpal Matšoao
Haeba u ne u e-na le letsoho kapa monoana o kokotang, ho senyeha kapa bohloko, u lokela ho nka mehato ea ho thibela boemo bo mpefala. Sheba ngaka ea hau haeba u e-na le matšoao ana libeke tse 'maloa. Haeba li sa alafatsoe 'me li hatela pele u kotsing ea ho senya mesifa le methapo e ke keng ea qojoa.
> Mehloli:
> Carlson H, Colbert A, Frydl J, Arnall E, Elliot M, Carlson N. Nako e Ncha bakeng sa Nonsurgical Management ea Carpal Tunnel Syndrome. International Journal of Clinical Rheumatology . 2010; 5 (1): 129-142. doi: 10.2217 / IJR.09.63.
> Carpal Tunnel Syndrome . Phuputso ea ramatiki UK. http://www.csp.org.uk/sites/files/csp/secure/2_carpal_tunnel.pdf.
> Carpal Tunnel Syndrome Factory Sheet. Setsi sa Sechaba sa Matšoenyeho a Neurological le Stroke. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Carpal-Tunnel-Syndrome-Fact-Sheet.
> Chammas M, Boretto J, Burmann LM, Ramos RM, FC San dos Ntos Neto, Silva JB. Carpal Tunnel Syndrome - Karolo ea I (Anatomy, Physiology, Etiology le Tlhahlobo). Revista Brasileira de Ortopedia . 2014; 49 (5): 429-436. doi: 10.1016 / j.rboe.2014.08.001.
> Kozak A, Schedlbauer G, Wirth T, Euler U, Westermann C, Nienhaus A. Mokhatlo pakeng tsa Lintho tse Kotsing tsa Likokoana-hloko le Mesebetsi ea Carpal Tunnel Syndrome: Tlhaloso ea Tlhahlobo e Tsitsitseng le Meta-Analysis ea Lipatlisiso Tsa Kajeno. Matšoao a BMC Musculoskeletal . 2015; 16: 231. doi: 10.1186 / s12891-015-0685-0.