Chii Chinonzi Carpal Tunnel, uye Ndiwe Kubata Kwako Kukonzera?

Zvemukati

• Chii chinonzi Carpal Tunnel Syndrome?
• Chii Chinokonzera Carpal Tunnel?
• Unogona Kushanda Kunokonzera Carpal Tunnel?
• Maitiro Ekuyedza Carpal Tunnel
• Maitiro Ekurapa Carpal Tunnel Syndrome
• Ongororo ye

Overhead squats ndiyo yakaomesesa maekisesaizi EVER. Semurairidzi weCrossFit uye anofarira kurovedza muviri, ichi chikomo chandiri kuda kufira. Rimwe zuva, pashure pezvimwe zvinorema zvikuru, kunyange maoko angu airwadza. Pandakataura izvi kumurairidzi wangu, akati mawoko angu manyoro anogona kunge achiratidza nyaya hombe. Cue: Kugomera kwakanzwika kutenderedza bhokisi.

Ehezve, ini ndakabva ndaenda kumba ndikatanga kutenderera zviratidzo zvangu (ndinoziva, rookie kukanganisa). Zvakare uye zvakare, Dr. Google akandiudza kuti ndaive necarpal tunnel syndrome. Nepo a chaiye doc vakandivimbisa kutiusadaro ndine carpal tunnel syndrome (uye kuti pfupa rangu repamberi raingorwadza), ndakazvibvunza kuti: Unogona here kuzvipa carpal tunnel nekushanda kwako?

Chii chinonzi Carpal Tunnel Syndrome?

Zvichitaurwa zviri nyore, carpal tunnel syndrome inokonzereswa neine pinched nerve muchiuno-asi kuchaizvo nzwisisa kuti carpal mugero chii, unoda diki Anatomy 101.

Tendedzera chanza chako kwauri ugorova chibhakera neruoko rwako. Maona zvese izvo zvinhu zvinofamba muchiwoko chako? Ndidzo tendon. "Ruoko rwakavharwa netendoniyoni pfumbamwe dzinodzika pasi uye dzichigadzira 'tunnel' (inozivikanwa se 'carpal tunnel')," anotsanangura kudaro Alejandro Badia, MD, ruoko rwakasimbiswa kubhodhi, ruoko, uye chiremba wepamusoro wemapfupa naBadia Ruoko kune Shoulder Center muFL. "Yakavakirwa pakati pegwara ndiyo tsinga yepakati, iyo inomhanya kubva paruoko rwako kupinda muchigunwe chako uye zvizhinji zveminwe yako." Yakakomberedza tendon ndiyo tambo inonzi tenosynovium. Kana izvi zvichikora, hupamhi hwetaneru hwadzikira, izvo zvinogona, zvakare, kumanikidza iyo median nerve.

Uye apo iyo yepakati tsinga inomanikidzwa kana kupendwa? Zvakanaka, ndiyo carpal tunnel syndrome.

Ndosaka zviratidzo zvecarpal tunnel syndrome zvinowanzo sanganisira kurira kana kuvevesa muruoko, kana kurwadza, kusuwa, kushaya simba uye kurwadziwa muzvanza nemaoko, anodaro murapi wepanyama Holly Herman, DPT, uye munyori weMaitiro Ekurera Vana Pasina Kupwanya Musana Wako.

Dzimwe nguva chiratidzo checarpal tunnel inoramba ichirwadza inopenya muzvigunwe zvitatu zvekutanga zveruoko, asi dzimwe nguva, "varwere vanotaura kuti zvinoita sekunge zvigunwe zvavo zvichaputika," anodaro Dr. Badia. Vanhu vazhinji vane carpal tunnel vanotaurawo kuti vakamutswa pakati peusiku kubva pakutinhira kana kupera mumaoko avo.

Chii Chinokonzera Carpal Tunnel?

Chero chipi zvacho chinokonzeresa muviri (kunyanya, iwo tendon uye / kana tenosynovium) kuzvimba kana kuchengetedza mvura-uye nekudaro, inokonzeresa kuti carpal tunnel iderere - inogona kusanganiswa necarpal tunnel syndrome.

Zvinosuruvarisa, sekureva kwaDr Badia, iyo nhamba yekutanga yenjodzi yecarpal tunnel ndeyepabonde rako (ugh). “Kuva mukadzi ndechimwe chezvikonzero zvikuru zve<em>carpal tunnel syndrome,” anodaro Dr. Badia. Muchokwadi, vakadzi vane mukana wakapetwa katatu wekuva necarpal tunnel kupfuura varume, maererano neNational Institute of Neurological Disorders uye Stroke. (FYI: Vakadzi vane nzira yekugona kubvarura maACL avo futi.)

Chii chinopa? Zvakanaka, iyo tenosynovium inowedzera mukupindura kuchengetwa kwemvura uye, sekutsanangura kwaDr. Badia, "Estrogen inogona kukukonzeresa kuti uchengetedze mvura, izvo zvinogona kukonzera kuti tendon uye tenosynovium izvimbe uye iite kuti mugero uve mutete." Ndokusaka carpal tunnel syndrome inonyanya kufarirwa panguva yekuzvitakura nekuenda kumwedzi apo estrogen mazinga anowanzo wedzera. (Yakabatana: Yako Yekuenda Kumwedzi Zvikamu Zvikamu-Zvakatsanangurwa).

Eestrogen mazinga haasi iwo ega mhosva; chero mamiriro ezvinhu anokonzera uremu, kuchengetwa kwemvura, kana kuzvimba kunowedzera njodzi ye carpal tunnel. Ndicho chikonzero "chirwere cheshuga, hypothyroidism, autoimmune disorders, uye high blood pressure zvakabatanawo nechirwere," anodaro Dr. Bandia. Kunyangwe kuve neakakwira-sodium (aka kuchengetedza mvura) kunogona kuwedzera zviratidzo.

Vanhu vakamboona ruoko kana kukuvara kwemaoko vanogona kunge vari panjodzi huru, zvakare. "Dambudziko rekumberi senge ruoko rwakatsemuka runogona kuchinja maitiro muchiuno uye runogona kukutungamira kuti uve nehutachiona hwecarpal tunnel," anodaro Dr. Badia.

Unogona Kushanda Kunokonzera Carpal Tunnel?

Kwete! Workout yako haigone kukonzera carpal tunnel syndrome, anodaro Dr. Badia; zvisinei (!) Kana iwe uchitova necarpal tunnel syndrome kana kuti unofarirwa nechirwere, kugara uchikotama kana kushandura wrist yako paunenge uchishanda kunogona kushungurudza nerve yepakati uye kuwedzera zviratidzo, anodaro. Nekudaro, kurovedza muviri kunge mapuranga, kusundira-kumusoro, kubvuta, kukwira makomo, burpees, uye, yep, pamusoro squats kunogona kukuvadza zviratidzo.

Kana iwe uine carpal tunnel, chiremba wako anogona kukukurudzira kuti udzikise zviitwa zvinoisa ruoko rwako muchinzvimbo icho kana kuzviita pakutanga kwako, anodaro Dr. Badia. Pro tip: kana izvo zvichikuvadza munwe wako kana makonhi, funga kuwedzera iyo ab mat kana yakapetwa tauro pasi peruoko rwako kuti ugare zvakanaka. (Kana ingoita zvombo zvepamberi panzvimbo.)

Dr. Badia vanocherekedza kuti vazhinji vemabhasikoro vanouya muhofisi yavo nezvichemo zvemaoko: "Kana iwe uine carpal tunnel uye ukasachengeta ruoko rwako rwakarerekera paunenge uchikwira uye panzvimbo pezvo uchitambanudza ruoko rwako nguva dzose, zvichawedzera zviratidzo. " Nezve izvi, iye anokurudzira kupfeka yakapfava chibooreso (seichi kana ichi ichi) icho chinomanikidza ruoko kuti rurerekere chinzvimbo iwe uchikwira. (Zvakafanana: 5 Makanganiso Makuru Aungave Uchiita muSpin Kirasi).

Maitiro Ekuyedza Carpal Tunnel

Kana iwe uchifunga kuti une carpal tunnel, daidza nyanzvi. Pane mashoma carpal tunnel bvunzo dzavanogona kuita kuti vaone iwe.

Kuedzwa kwaTinel kunosanganisira kubata-bata mukati mechanza nechepasi pechigunwe chikuru, anotsanangura kudaro Dr. Herman. Kana marwadzo ekupfura achipenya muruoko, chiratidzo chekuti unogona kunge uine carpal tunnel.

Muedzo wePalan zvinosanganisira kuisa kumashure kwemawoko ako neminwe pamwechete pamberi pako neminwe yakanongedza pasi kwemasekondi makumi mapfumbamwe, anodaro Dr. Herman. Kana kunzwa kweminwe kana ruoko kuchichinja, zvinoreva kuti unogona kunge uine carpal tunnel syndrome.

Mamwe maHTML anoenda kurudyi kune yechitatu sarudzo: iyo electromyography (kana EMG) bvunzo. "Aya ndiwo maratidziro aunoita carpal tunnel," anodaro Dr. Bandia. "Isu tinoisa ma electrode kumberi nepazvigunwe tobva tayera mafambiro etsinga yepakati." Kana tsinga yakamanikidzwa, kuyerera kwetsinga kuchaderedzwa.

Maitiro Ekurapa Carpal Tunnel Syndrome

Zvinogona kunzwika zviri pachena, asi kana chiremba wako achifunga kuti chinenge chakakomba chirwere cheshuga kana utachiona kusagadzikana ndicho chikonzero, izvo zvinofanirwa kurapwa kutanga. Kupfuura izvozvo, kune nzira dzekuvhiya uye dzisiri dzekuvhiya dzecarpal tunnel syndrome.

Kazhinji, mutsara wekutanga wekuita ndeyekupfeka brace panguva yezviitwa zvinounza zviratidzo (sekuchovha bhasikoro, yoga, kurara, nezvimwewo) uye kusavhiya kuderedza chero kuzvimba nezvinhu zvakaita sema ice packs uye OTC anti-inflammatory meds, anodaro Dr. Herman. Pamatanho ekutanga chaiwo. Dr. Badia vanoti vhitamini B inowedzera inogona kutobatsira.

Kana pasina chimwe cheizvi "zviri nyore" zvinogadzirisa basa, chiremba wako anogona kukurudzira jekiseni re cortisone kana kuvhiyiwa. Jekiseni rekortisone inorwisa-kupisa steroid iyo kana ikabaiwa yakakomberedza tsinga yepakati inogona kubatsira kudzikisa kuzvimba kwenzvimbo, uye nekudaro kudzikamisa kumanikidza kwetsinga - kutsvagurudza kunoratidza kuti ndiyo imwe yemishonga inoshanda kwazvo inowanikwa. Kune mashoma epamberi kesi, inogona kubvisa iyo syndrome zvachose, nepo mune yakawedzera zviitiko inogona kungorerutsa zviratidzo kwenguva pfupi. Kuti uwane mhinduro yenguva refu, "pane nzira yekuvhiya ipfupi inosanganisira kuwedzera mugero nekucheka rimwe remirunda riri kumanikidza tsinga," anodaro Dr. Bandia.

Zvikasadaro? Donhwe uye tipe makumi maviri-iwe hauna chikonzero chekusamira puranga, kusundira-kumusoro, kana burpee izvozvi.

Ongororo ye