Nā hana no ka mālama ʻana iā Tunnel Tunnel

Anter

• He aha ka tunnel carpal?
• Hana nā punawelewele i nā pushups ma ke aniani
• ʻO ka hoʻoluliluli
• Stretch armstrong
• He aha ka kuanaʻike no ka tunnel carpal?

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

He aha ka tunnel carpal?

Hoʻopili ka Carpal tunnel Syndrome i mau miliona o ko ʻAmelika i kēlā me kēia makahiki, akā ʻaʻole maopopo ka poʻe loea i ke kumu. ʻO ka hui pū ʻana o ka nohona a me nā kumu kūlohelohe e hewa paha. Eia nō naʻe, ʻokoʻa nā ʻano pilikia e aneane like me hoʻokahi a ʻoi paha o lākou i kekahi manawa i ko lākou ola.

Hiki i ka Carpal tunnel Syndrome ke kumu i ka helu ʻana, ka ʻoʻoleʻa, a me ka ʻeha o nā manamana lima a me ka lima. ʻAʻohe ala i ʻike ʻia e pale aku ai i ke alawai carpal, akā hiki i kekahi mau hoʻomaʻamaʻa ke hoʻohaʻahaʻa i kou manawa e pono ai ke ʻoki. Ua kamaʻilio mākou iā John DiBlasio, MPT, DPT, CSCS, kahi mea hoʻoponopono kino kino i hoʻokumu ʻia ma Vermont, no nā manaʻo hoʻoikaika kino.

Eia nā neʻe maʻamau ʻekolu i hiki iā ʻoe ke hana i kēlā me kēia manawa o ka lā. He maʻalahi kēia mau hoʻolālā a me nā hana a ʻaʻole koi i kekahi pono. Hiki iā ʻoe ke hana maʻalahi iā lākou ma kāu pākaukau, ke kali nei i ka laina, a i ʻole inā he minuke ʻelua a koe paha e hoʻokoe ai. "ʻO nā pilikia e like me ke alawai ʻo carpal e kamaʻilio maikaʻi ʻia ... me nā kikoo i hana ʻia i loko o ka lā," wahi a Dr. DiBlasio. Pale i kou mau pulima lima i mau minuke wale i ka lā me kēia neʻe maʻalahi.

Hana nā punawelewele i nā pushups ma ke aniani

Hoʻomanaʻo i ka mele nursery mai kou wā kamaliʻi? Hoʻohuli i kahi kikoo maikaʻi no kou mau lima:

1. E hoʻomaka me kou mau lima pū i ke kūlana pule.
2. Hoʻolahalaha i nā manamana ma kahi mamao loa i hiki iā ʻoe, a laila "steeple" i nā manamana lima ma ka hoʻokaʻawale ʻana i nā palima o nā lima, akā e hoʻopaʻa pū ana i nā manamana lima.

"Hoʻolahalaha kēia i ka fascia palmar, nā kūkulu tunnel carpal, a me nā aʻa waena, ke aʻalolo e hoʻonāukiuki ʻia i loko o kahi syndrome tunnel carpal," wahi a DiBlasio. Maʻalahi loa kēia mea ʻoiai ʻaʻole e ʻike kāu mau luna lawelawe iā ʻoe e hana ana, no laila ʻaʻohe ou kumu e hoʻāʻo ʻole ai.

ʻO ka hoʻoluliluli

ʻOi pololei kēia e like me ke kani: lūlū lima e like me ʻoe i holoi wale ai iā lākou a ke hoʻāʻo nei e hoʻomaloʻo iā lākou.

"Hana i kēia no hoʻokahi minuke a ʻelua paha i kēlā me kēia hola e mālama i nā mākala flexor o kou mau lima a me ke aʻalolo waena mai ke kuʻi a paʻa pono i ka lā," aʻoaʻo ʻo ia. Inā like ia e like me ka nui, hiki iā ʻoe ke hoʻohui i kēia i kāu hana holoi lima. ʻO ʻoe he holoi lima pinepine ʻana, ʻeā? Inā ʻaʻole, e hoʻohana i kāu mālama ʻana i ka ʻalapona me kahi kumu ʻē aʻe e hōʻuluʻulu pinepine ai a hoʻomau i ka maʻi palū.

Stretch armstrong

ʻO kēia hana hope loa ka hohonu hohonu o ka hoʻonohonoho:

1. E kau pololei i hoʻokahi lima i mua ou, kuʻekuʻe lima, a hoʻolōʻihi ʻia kou lima a me nā manamana lima e kū pono ana i ka papahele.
2. E hohola iki i kou mau manamana lima a hoʻohana i kou lima ʻē aʻe e hoʻopili i ke kaomi mālie i ka lima e kū ana i lalo, e hoʻolōʻihi i kou lima a me kou mau manamana lima a hiki i kou hiki.
3. Ke hōʻea ʻoe i kāu kiko nui o ka maʻalahi, e paʻa i kēia kūlana ma kahi o 20 kekona.
4. E kuapo i nā lima a hana hou.

Hana i kēia i ʻekolu a ʻekolu mau manawa ma kēlā me kēia ʻaoʻao, a hoʻāʻo e hana i kēia i kēlā me kēia hola. Ma hope o kekahi mau hebedoma o ka hana ʻana i kēia i nā manawa he nui i ka lā, e ʻike ʻoe i ka hoʻomaikaʻi nui ʻana i ka maʻalahi o kou lima.

E hoʻomanaʻo he mea nui ka ʻōlapa ʻana i nā hana maʻamau a ke olakino. mai kaupalena i kāu regimen i nā hana ma kēia papa inoa. Hiki i kēlā me kēia ʻāpana o kou kino ke keu pono mai ka hoʻonui ʻana o ka holo ʻana, ka neʻe ʻana, a me ka neʻe i hiki i ke kau ʻana ke kōkua.

He aha ka kuanaʻike no ka tunnel carpal?

Kāhea i kāu kauka inā manaʻo ʻoe ke ʻike nei ʻoe i ke alawai carpal. Hiki i ke kōkua wikiwiki ke kōkua iā ʻoe e hōʻoluʻolu i nā ʻōuli a mālama i ka maʻi maʻi no ka ʻino. ʻO nā hana i ʻōlelo ʻia ma luna aʻe nei he ʻāpana wale nō ia o kāu papa hoʻolālā. ʻO nā ʻano lapaʻau ʻē aʻe no ka tunnel carpal:

• noi i nā ʻeke anuanu
• ka hoʻomaha pinepine ʻana
• ke hoʻopili nei i kou pulima i ka pō
• injections corticosteroid

E kiʻi i kahi kuʻi lima a me nā pūʻulu anuanu e hoʻohana hou ʻia i kēia lā.

Koi paha kāu kauka i ke ʻoki ʻana inā ʻaʻole hoʻomaikaʻi kēia mau hōʻailona i kāu mau hōʻailona.