He aha ke ʻano o Carpal Tunnel, a e hoʻohewa ʻia kāu hana.

Anter

• He aha ka Carpal Tunnel Syndrome?
• He aha ke kumu o Carnel Tunnel?
• Hiki i ka hana ʻana ke hana i ka Tunnel Carpal?
• Pehea e hoʻāʻo ai no kāpalapala ʻo Carpal
• Pehea e mālama ai iā Carpal Tunnel Syndrome
• Nānā no

ʻO ka squats overhead ka hana ʻoi loa. Ma ke ʻano he kumu aʻo CrossFit a hoʻoikaika kino, he puʻu kēia aʻu e makemake e make ma. I kekahi lā, ma hope o kekahi mau seti kaumaha loa, ua ʻeha hoʻi koʻu mau pulima oʻu. I ka wā aʻu i ʻōlelo ai i kēia i koʻu kaʻi, ua ʻōlelo ʻo ia ʻo kuʻu mau lima pulima e hōʻike ana i kahi pilikia nui. Cue: Lohe ke kaniʻuhū a puni ka pahu.

ʻOiaʻiʻo, ua hoʻi koke wau i ka home a hoʻomaka wau e hele i kaʻu mau ʻōuli (ʻike wau, kuhihewa rookie). Eia hou, ua haʻi mai ʻo Kauka Google iaʻu ua loaʻa iaʻu ka maʻi maʻi tunnel carpal. ʻOiai a maoli ua hōʻoiaʻiʻo mai iaʻu ʻo waumai hana he carpal tunnel Syndrome (a ʻeha wale koʻu mau puʻupuʻu lima), ua haʻohaʻo wau: hiki iā ʻoe ke hāʻawi iā ʻoe iho i nā pūlima me kāu mau hoʻomaʻamaʻa?

He aha ka Carpal Tunnel Syndrome?

Ma ka waiho wale ʻana, kumu ʻia ke aʻa aʻa carpal e ke aʻalolo pinched ma ka pulima - akā imaoli maopopo i ke ʻano o ka pūnaehana carpal, pono ʻoe i kahi Anatomy 101 liʻiliʻi.

E hoʻohuli i kou poho lima iā ʻoe a hana i ka lima me kou lima. ʻIke i kēlā mau mea i neʻe i kou lima? ʻO kēlā mau ʻāʻī. "Pani ʻia ka lima e ʻelima mau olonā e iho ana i ka pulima a hana i kahi 'tunnel' (i kapa ʻia ʻo ka 'carpal tunnel')," i wehewehe ai ʻo Alejandro Badia, MD, ka lima i hōʻoia ʻia e ka papa, ka pulima, a me ke kauka o ka orthopedic ma luna me Badia. Ka lima i ka poʻohiwi poʻohiwi i FL. "ʻO Nestled ma ka waena o ke ana ke aʻa waena, e kahe ana mai kou forearm i kou manamana nui a me ka hapa nui o kou mau manamana lima." ʻO ka puni ʻana o ka tendon kahi pale i kapa ʻia he tenosynovium. Ke mānoanoa kēia, e emi ke anawaena o ke ana, a laila hiki iā ia ke kaomi i ke aʻalolo waena.

A i ka manawa e hoʻopili ʻia ai a hoʻopaʻa ʻia ai hoʻi ke aʻalolo waena? ʻĀ, ʻo ia ka maʻi maʻi tunnel carpal.

ʻO ia ke kumu o nā ʻōuli o ka carpal tunnel Syndrome e hoʻopili pinepine i ka ʻūlū ʻana a i ʻole ka helu ʻana i ka lima, a i ʻole ka ʻeha, ʻeha, nāwaliwali a me nā ʻeha ma nā pulima a me nā lima, i ʻōlelo ʻia e ka mea hoʻoponopono kino ʻo Holly Herman, D.P.T., a me ka mea kākau oPehea e hānai ai i nā keiki me ka haki ʻole o kou kua.

I kekahi manawa he hōʻailona o ka tunnel carpal kahi ʻeha mau e hoʻomālamalama i nā manamana mua ʻekolu o ka lima, akā i nā manawa ʻē aʻe, "e hōʻike nā mea maʻi e like me ka pahū ʻana o ko lākou manamana lima," wahi a Dr. Badia. Hōʻike ka poʻe he nui i ka ʻāpala carpal e ala ana i ka waena o ka pō mai ke kani ʻana a i ʻole ka helu ʻana i ko lākou mau lima.

He aha ke kumu o Carnel Tunnel?

ʻO nā mea āpau i ke kino (kikoʻī, nā ʻāʻī a me / a i ʻole tenosynovium) e pehu a mālama paha i ka wai-a no laila, e hoʻoliʻiliʻi ke ala o ka carpal - hiki ke hoʻopili ʻia i ka carpal tunnel syndrome.

Minamina, e like me ka ʻōlelo a Kauka Badia, ʻo ka helu helu ʻekahi o ke alahaka carpal kāu wahine (ugh). "ʻO ka wahine kekahi o nā lawehala nui loa o carpal tunnel syndrome," wahi a Dr. Badia. ʻO ka ʻoiaʻiʻo, ʻekolu mau manawa ka nui o nā wahine i ka tunnel carpal ma mua o nā kāne, e like me ka National Institute of Neurological Disorder and Stroke. (FYI: ʻOi aku ka haehae o nā wahine i kā lākou ACL.)

He aha ka hāʻawi? ʻĀ, mānoanoa ka tenosynovium i ka pane ʻana i ka paʻa ʻana o ka wai a, e like me ka wehewehe ʻana a Kauka Badia, "Hiki i ka Estrogen ke hoʻopaʻa iā ʻoe i ka wai, i hiki ai ke pehu i nā olonā a me ka tenosynovium a e hoʻoliʻiliʻi hoʻi ka puna." ʻO ia ke kumu o ka maʻi maʻamau ʻo carpal tunnel Syndrome i ka wā hāpai a me ka menstruation ke piʻi ka nui o ka estrogen. (Pili: Kou Paepae Haʻuki Hana Hana - Wehewehe ʻia).

ʻAʻole nā ​​pae Estrogen ka mea hewa wale nō; kekahi kumu e kumu ai ka loaʻa ʻana o ke kaupaona, ka paʻa ʻana o ka wai, a i ʻole ka hoʻomāhuahua ʻana e hoʻonui ai i ka makaʻu o ke alawai o carpal. ʻO ia ke kumu "pili ka maʻi diabetes, hypothyroidism, autoimmune disorders, a me ke koko kiʻekiʻe i ka maʻi maʻi," wahi a Dr. Bandia. ʻOiai ke loaʻa ʻana o ka paʻakai sodium kiʻekiʻe (aka wai-paʻa) hiki ke hoʻonui i nā ʻōuli.

ʻO ka poʻe i ʻike ma mua i ka pulima a me ka ʻeha lima paha e ʻoi aku paha ka makaʻu. "ʻO kahi trauma ma mua e like me ka pulima i haki hiki ke hoʻololi i ka anatomy i ka pulima a hiki iā ʻoe ke hoʻomohala iā ʻoe i ka hoʻomohala ʻana i nā ʻōnaehana carpal tunnel," wahi a Dr. Badia.

Hiki i ka hana ʻana ke hana i ka Tunnel Carpal?

ʻAʻole! ʻAʻole hiki i kāu hoʻolālā ke kumu i ka maʻi o ka maʻi carpal, wahi a Dr. Badia; Eia nō naʻe (!) inā loaʻa mua iā ʻoe ka maʻi tunnel carpal a i ʻole predisposed i ka maʻi maʻi, ke kūlou mau ʻana a wili ʻana paha i kou pūlima ʻoiai ʻoe e hana hiki ke hoʻonāukiuki i ke aʻa waena a hoʻonui i nā hōʻailona, ​​i ʻōlelo ʻo ia. No laila, ʻo nā hoʻoikaika kino e like me nā papa, nāomi, nā ʻūlū, nā piʻi mauna, nā burpee, a, yep, nā squats overhead hiki ke hōʻeha i nā ʻōuli.

Inā loaʻa iā ʻoe kahi alawai carpal, hiki i kāu kauka ke ʻōlelo aku iā ʻoe e ʻokiʻoki i nā hoʻoikaika kino i kau i kou lima i kēlā kūlana a i ʻole e hana ia ma kāu mua, wahi a Dr. Badia. ʻ tiplelo Aʻe Pro: inā hōʻeha kēlā i kou manamana lima a i ʻole nā ​​knuckles, e noʻonoʻo e hoʻohui i kahi moena ab a i ʻole kawele i pelu ʻia ma lalo o kou lima no ka ʻoluʻolu. (A i ʻole hana i nā papa forearm ma kahi.)

Hoʻomaopopo ʻo Kauka Badia i ka nui o nā poʻe holo kaʻa e hele mai i loko o kāna keʻena me nā hoʻopiʻi pūlima: "Inā he ʻalalāpalapala kāu a ʻaʻole ʻoe e mālama i kou pūlima i kou wā e holo ana a ke hoʻonui nei i kou lima i ka manawa mau, e hoʻonui ana ia i nā ʻōuli. " No kēia, paipai ʻo ia e kau i kahi paʻa paʻa (e like me kēia a i ʻole kēia) e hoʻokau i ka lima i kahi kūlike i kou wā e holo ai. (Pili: 5 mau hewa nui hiki iā ʻoe ke hana i ka papa wili).

Pehea e hoʻāʻo ai no kāpalapala ʻo Carpal

Inā manaʻo ʻoe he ʻalalā kōpalapala kāu, e kāhea aku i ka loea. Aia kekahi mau hoʻokolohua tunnel carpal e hana paha lākou e kuhikuhi iā ʻoe.

ʻO kā Tinel hōʻike pili i ke kāomi ʻana i ka lima o ka lima ma ke kumu o ka manamana nui, wehewehe ʻo Dr. Herman. Inā pā ka ʻeha o ke kī ʻana i ka lima, he hōʻailona ia e loaʻa paha iā ʻoe ka pūliʻu ʻo carpal.

ʻO kā Phalan hōʻike pili i ke kau ʻana i nā kua o kou mau lima a me nā manamana lima i mua ou me nā manamana lima e kuhikuhi ana i lalo no 90 kekona, wahi a Dr. Herman. Inā loli ka manaʻo ma nā manamana lima a i ʻole ka lima, ʻo ia hoʻi hiki iā ʻoe ke loaʻa i ka carpal tunnel syndrome.

E hele pono nā palapala ʻē aʻe i ke koho ʻekolu: kahi hōʻike electromyography (a i ʻole EMG). "Pēlā maoli nō ʻoe e ʻike ai i ke tunnel carpal," wahi a Dr. Bandia. "Hoʻokomo mākou i nā uila i nā forearms a me nā manamana lima a laila ana i ke ʻano o ka hana ʻana o ke aʻalolo waena." Inā ua kaomi ʻia ke aʻalolo, e hoʻemi ʻia ke kahe o ke aʻalolo.

Pehea e mālama ai iā Carpal Tunnel Syndrome

Akaka paha ke kani, akā inā manaʻo kāu kauka he ʻano kumu e like me ka maʻi diabetes a me ke kaʻi thyroid ke kumu, pono e mālama mua ʻia kēlā mau mea. Ma waho o kēlā, aia nā koho ʻoki kino a me nā hana ʻoki lāʻau ʻole no ka maʻi maʻi tunnel carpal.

ʻO ka maʻamau, ʻo ka lālani mua o ka hana e komo i ka pale i ka wā o nā hana e lawe mai ai i nā ʻōuli (e like me ka paikikala, yoga, ka hiamoe ʻana, a me nā mea ʻē aʻe) a no ka hana ʻole ʻana i ka lāʻau me ka hoʻoliʻiliʻi me nā mea e like me nā ʻeke hau a me nā lāʻau anti-inflammatory OTC, wahi a Dr. Herman. I nā wā mua loa. ʻ sayslelo ʻo Kauka Badia e kōkua paha nā mea kōkua vitamin B.

Inā ʻaʻohe o kēia "maʻalahi" e hoʻoponopono i ka hana, hiki i kāu doc ​​ke ʻōlelo i kahi injection Cortisone a i ʻole ʻoki kino. ʻO ka injection Cortisone kahi lāʻau steroid anti-inflammatory a ke injected a puni ke aʻa waena hiki ke kōkua i ka hoʻēmi ʻana i ka pehu o ka wahi, a no laila e hoʻomaha ai i ke kaomi ʻana ma ke aʻalolo - ua hōʻike ʻia kahi noiʻi ʻo ia kekahi o nā hana maikaʻi loa i loaʻa. No nā hihia ʻoi aku ka liʻiliʻi, hiki iā ia ke hoʻopau loa i ka maʻi, ʻoiai i nā hihia ʻoi aku ka nui e hōʻoluʻolu paha i nā ʻōuli no kahi manawa pōkole. No kahi hopena wā lōʻihi, "aia kahi hana ʻoki pōkole pōkole e pili ana i ka hoʻonui ʻana i ke kahawai ma ke ʻoki ʻana i kekahi o nā liga e kaomi ana i ke aʻalolo," wahi a Dr. Bandia.

A i ʻole? E hoʻokuʻu a hāʻawi iā mākou iā 20-ʻaʻohe ou kumu e ʻaʻole e plank, push-up, a i ʻole burpee i kēia manawa.

Nānā no