Unogona kuderedza ngozi yako ye carpal tunnel syndrome nenzira dzakasiyana. Iwe unogona kunge wakanyatsotarisana ne carpal tunnel syndrome nemhaka yehutano hwemamiriro ezvinhu, anatomic zvinhu, kana kukuvadzwa kwemaoko. Iwe unogona kudzivisa kudzokororazve uye dzidza kuchengeta zvigaro zvako munzvimbo yakachengeteka yausingarereki.
Health Factors
Kunyanya kuwandisa kunonyanya kuisa njodzi ye carpal tunnel syndrome.
Kana muviri wako mashoma index (BMI) iri makumi matatu kana kupfuura, iwe uri pangozi huru. Hazvizivikanwi kuti sei kuwedzera kudarika kuwedzera chiitiko. Iwe uchaderedza zvimwe humwe hutano hwehutano kana iwe ukakwanisa kuchengeta uremu hwemuviri pasi pe BMI ye30.
Rheumatoid arthritis, chirwere cheshuga, uye hypothyroidism kuwedzera ngozi yako ye carpal tunnel syndrome. Iyi mamiriro uye mamwe anokonzerwa nokuputika kana kuchengetedza mvura kunopinza nzvimbo mumugwagwa we carpal. Mushuga wepamusoro weropa mune chirwere cheshuga unokuvadza mitsipa. Kuwana kurapwa kwemamiriro aya kunogona kuderedza ngozi yako ye carpal tunnel syndrome.
Zera inongova nengozi, uye carpal tunnel syndrome isingawanzove muvana uye yakakwirira kupfuura vanhu vane makore anopfuura makumi mana. Sezvaunokura, iwe unoda kutora zvakanyanya kuchengetedza mazamu ako.
Kudzivisa Kuratidzwa Kwemaoko uye Kudzokorora Kudzokorora
Kunyatsoziva nzvimbo yako yepamusoro kunogona kuderedza ngozi yako ye carpal tunnel syndrome. Neutral wrist position ndiyo inodzivirira zvikuru.
Iyi ndiyo nzvimbo iyo ruoko rwako ruchienderana nekristani yako. Chimiro chinoshandiswa chimiro chemuchindwe pasi, nemichindwe neminwe zvakanamatira kune mukati memukati. Nzvimbo yakareba ndeyechindwe kumusoro.
Kurara
Kurara pamaoko ako, kunyanya kana vari muchinzvimbo chakanaka, kunowedzera ngozi yako. Iwe unogona kubhadhara kutarira kune ruoko rwako nzvimbo usiku.
Kana iwe uchitotanga kuvharwa kana kumira mumaoko ako usiku kana kana iwe uchimuka, unogona kutenga chiuno chesimbi kuti chipfeke usiku. Izvi zvichachengetedza ruoko rwako mune zvematongerwe enyika uye kubatsira kudzivirira kufambira mberi kwecarpal tunnel syndrome.
Nzvimbo, Hondo, uye Ruoko Rwenzvimbo
Chengeta mapepa ako akareba panzvimbo pokufambisa mberi kana agere, amire, kana kufamba. Ikuvhima mutsara kunobatsira kupinza pasi ruoko rwako wose kumakumbo ako nemaoko. Chero basa ripi rauri kuita, kusanganisira kutarisa foni yako, rinofanira kuitwa nemaoko ako zvakanyanyisa kure nemuviri wako-kwete pedyo, kwete kure.
Kana iwe ukazviwana uchinge wakabata chinhu chakadai sepeni kana foni yako zvakasimba, dzidza kuvhara kwako kana kuchinja maitiro ako. Iwe unogona kushandisa hombe yakanyoro-nyora peni. Shandisa mumiririri wefoni kana mudziyo. Chero zvishandiso zvinofanira kunge zvakakura kukura kwemaoko ako. Kushandisa zvigadzirwa zvakakura zvikuru zvinogona kukonzera kuoma.
Kudzivisa Kudzokorora Kudzokera Mabasa
Pane chero basa kana basa, nyatsoteerera kuti uri kushandisa sei maoko ako, kunyanya apo uri kuita chiito chimwe chete chidzokorora. Dzivisa mabasa anoda kupfugama kana kusanganisa nemaoko ako kwenguva yakareba.
Kana iwe uchifanira kuita mabasa anoda kuti maoko awedzere uye agubude, wedzera nguva yako pakuzviita zvishoma nezvishoma.
Tora nguva dzakasiyana-siyana. Kana zvichibvira, shandisa maoko panguva dzakadaro.
In-the-job risk for carpal tunnel syndrome inowanzoonekwa mumagariro emasangano ekugadzira, kuchenesa, nekugadzira zvokudya. Mukuwedzera pakugadzirisazve mabasa aya kuderedza kushungurudzika, vashandi vanofanirwa kufunga nezvekushandura mabasa anoda zviito izvi kuitira kuti vashandi vasashandise maawa akawanda vachizviita.
Kushanda Kwemakombiyuta Positioning and Habits
Nhau dzakanaka ndeyokuti zvidzidzo hazvina kuwana hukama hwakasimba pakati pekombiyuta keyboard kana mouse kushandisa uye carpal tunnel syndrome. Asi kune mamwe makombiyuta uye maitiro ekupinza angakonzera kushungurudzwa pamakumbo ako.
Kuchinja izvi kunogona kuderedza kuswera kwezuva nezuva.
- Nzvimbo uye nzvimbo : Chikwangwani chako uye chigaro chinofanira kuva panzvimbo yakakwirira apo mapurisa ako akaenzana paanoshandisa keyboard uye mazamu ako haafaniri kushandiswa paunotanga. Your monitor should be at level level. Musana wako unofanirwa kutsigirwa. Netsoka dzako dzinofanira kunge dzakazara pasi (usagare nemakumbo akadzika kune chero nguva yakareba). Wechenyu yako inofanira kunge yakareba kubva kure newe. Chengetedza basa rako, uye ita zvese zvaunogona kuchinja.
- Ramba uchinge usingaiti zvematongerwo enyika: Paunenge uchisarudza, mazamu ako haafaniri kunge akatarisa panze kune pinky yako kana mukati kumeso ako. Chengetedza maziso ako zvakananga.
- Usazorora mazamu ako: Paunenge uchisarudza, maoko ako anofanira kutamba kumusoro kwebhokisi, zvichibvumira minwe yako kuwana mitsva yakarurama nekufambisa ruoko rwako rwose. Kana mazamu ako achigara munzvimbo imwe, unofanirwa kupikisa maoko ako kuti urove maiyi ose. Wrist rests inogona kuvhiringidza nokuti iwe haufaniri hako kubvisa mazamu ako paunenge uchidonga. Funga nezvavo sechiyeuchidzo chekuti usamise maoko ako pamucheto we dawati kana tafura, asi chengetedza mazamu ako ari kutenderera mumhepo apo iwe unoridza.
- Usapikisa: Pane zvimwe zvibatanidzwa zvemashoko anokonzera maoko nemaoko. Semuenzaniso, edza kukurira kutonga-Y neruoko rwako rworuboshwe chete. Chero nguva chero ipi zvayo iwe unoda kuita hukuru hunobatanidza hunobatanidza pasi pekiyi imwe uye kuomesa imwe, shandisa mavoko maviri. Izvi zvingaita sezvisinganzwisisiki pakutanga asi zvichakuchengetedza kuti urege kukanganisa kuenda kune dzimwe nzvimbo dzisingazivikanwi. Izvi zvinoshandiswa pakushandisa ikwii rekuchinja zvakare.
- Shandura mafambiro emaoko kakawanda : Kuisa maoko ako (majoka patafura) paunenge uchimira pabhobhoyo ndiyo nzira yakanakisisa yekupa mazamu ako kubvisa kubva panzvimbo imwechete zuva rose. Iva netsika yekushandura maitiro ako paunofunga nezvemutsara unotevera kunyora, kutaura pafoni, kana kuverenga zvinhu pamakombiyuta.
Kudzidzira uye kutengesa
Kutarisa uye kugadziriswa kwemabasa zvinoda kushandiswa kwemaoko nemaoko ako zvakakosha pakudzivirira kukuvadza uye kudzokorora. Kana iwe uine zvimwe zviratidzo zveCarpal tunnel syndrome, kurukurai maitiro pamwe chete nechiremba wenyu sezvavanokwanisa kana kuti vasati varatidze. Zvinosuruvarisa, tsvakurudzo haina kuratidza nerve gliding maitiro kuitira kuti ibudirire pakurapa mamiriro acho.
Wrist Stretch Sequence
Iwe unofanirwa kutambanudza tete nemasumbu mumazuva ako ezuva nezuva. Iwe uchazviita mangwana usati watanga kuverenga, panguva yemasikati, uye pakuguma kwezuva. Izvi zvingabatsira kuchengetedza maitiro ako kubva pakuomesa nekukonzera zvinetso, zvakadai seCarpal tunnel syndrome , uye mamwe maitiro ekudzokorora kushungurudzika mupfungwa (RSI).
- Paunenge wakamira, bata maoko ako zvakananga pamberi pako neminwe yako yakatambanudzwa, zvigadziko zvinotarisana pasi.
- Simudza maoko ose mu "stop" nzvimbo (michindwe inotarisana nemadziro pamberi pako) uchichengetedza maoko ako zvakananga. Tora nzvimbo iyi kwemaminitsi mashanu.
- Dzorera maoko ako kunzvimbo yekutanga uye ita fist. Gara kwemaminitsi mashanu.
- Shandura fensi yako pasi kuitira kuti mushure mokunge ruoko rwako ratarisana nemadziro pamberi pako uye iwe unogona kuona mazamu ako. Gara kwemaminitsi mashanu.
- Pakupedzisira, dzokera kunzvimbo yekutanga uye terera maoko ako neminwe. Gara kwemaminitsi mashanu.
- Dzokorora ruzivo 10 nguva.
Wedzera pamaminetsi maviri ekutenderera muviri wako wose pane zvaunogara uchiita. Kusunungura mapepa ako uye kururamisa musana wako. Shandisa musoro wako kubva kune rumwe rutivi. Tambanudza musana wako. Iwe uchanzwa uwedzerwa simba uye uine dambudziko rakawandisa nekurwadziwa.
Kubata Kusimbisa
Dharira bhora rakaputika bhora. Bata iri kumbomira kwemaminitsi mashanu. Dzokorora kaviri.
Yoga
Yoga inogona kubatsira kusimbisa uye kugadzirisa muviri wako wepamusoro nekuvandudza mararamiro ako uye kubata simba. Yakakurudzirwa kuvanhu vane zviratidzo zve carpal tunnel syndrome.
On-the-Job Conditioning
Kana basa rako richida basa rinoda kushandura uye kupfugama maoko ako, kunyanya kana iwe uchifanira kushandisa zvinyorwa zvakasimba kana kutakura mutoro, bvunza waunoshandira kuti aite maitiro ekugadzirisa. Zvakanaka kuwedzera zvishoma nezvishoma nguva yaunopedza mumabasa aya.
Kudzivirira Kuwedzera kweCarpal Tunnel Syndrome Zviratidzo
Kana iwe wakanga uine ruoko kana munwe kurira, kupera, kana kurwadziwa, unofanirwa kutora matanho ekudzivirira mamiriro ekuwedzera. Ona chiremba wako kana uine zviratidzo izvi kwemavhiki mashoma. Kana vasingateereri uye kufambira mberi uri pangozi yemusana uye utano hwemhutu hunogona kusakanganiswa.
> Sources:
> Carlson H, Colbert A, Frydl J, Arnall E, Elliot M, Carlson N. Zvakasarudzwa zvino zveNationalurgical Management of Carpal Tunnel Syndrome. International Journal of Clinical Rheumatology . 2010; 5 (1): 129-142. doi: 10.2217 / IJR.09.63.
> Carpal Tunnel Syndrome . Arthritis Research UK. http://www.csp.org.uk/sites/files/csp/secure/2_carpal_tunnel.pdf.
> Carpal Tunnel Syndrome Fact Sheet. National Institute of Neurological Disorders uye 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, dos Santos Neto FC, Silva JB. Carpal Tunnel Syndrome - Chikamu I (Anatomy, Physiology, Etiology uye Kuziva). 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. Sangano Pakati Pebasa-Rinoenderana Nezvimwe Zviitiko Zvengozi uye Kuitika kweCarpal Tunnel Syndrome: Chirongwa Chekuongorora Kwakagadziriswa uye Meta-Analysis of Current Research. BMC Musculoskeletal Matambudziko . 2015; 16: 231. doi: 10.1186 / s12891-015-0685-0.