For individuals wanting to improve core stability, can using the right size exercise or stability ball help improve workouts and achieve goals?
Awọn akoonu
Exercise Stability Ball
An exercise ball, stability ball, or Swiss ball is a piece of fitness equipment used in gyms, Pilates and yoga studios, and HIIT classes. (American Council on idaraya . Ọdun 2014) It is inflated with air to supplement bodyweight workouts or improve posture and balance. It can also be used as a chair. They add a core stability challenge to almost any exercise (American Council on Exercise, N.D.) Getting the appropriate exercise ball size and firmness for your body and purpose will ensure an optimal workout.
iwọn
The exercise ball size should be proportional to individual height.
Individuals should be able to sit on the ball with their legs at a 90-degree angle or slightly more, but not less.
The thighs should be parallel to the ground or angled slightly down.
With the feet flat on the floor and the spine straight, not leaning forward, backward, or sideways, the knees should be even with or slightly lower than the hips.
Getting the right exercise ball for weight is also important. Individuals who are heavy for their height may need a larger ball to keep the knees and legs at the correct angle. It is recommended to check the weight rating of the ball, its durability, and its high burst resistance before buying.
Afikun
Individuals want a little give on the ball’s surface for exercise. When sitting on the exercise stability ball, body weight should create a little seat and provide more stability. More importantly, it allows sitting evenly on the ball, which is essential for exercising with proper spinal alignment. (Rafael F. Escamilla et al., 2016) Inflation is a matter of preference, but the more inflated the ball is, the more difficult it will be to balance the body, whether sitting or in other positions. It is recommended not to over-inflate the ball at the risk of bursting. The ball may require reinflation occasionally, so many are sold with a small pump for this purpose.
Awọn adaṣe ati Awọn isan
Exercise balls are highly versatile, inexpensive, and easy-to-use workout tools. They are beneficial for improving core strength and stability. Ways to be used include:
Target exercises for core activation and strengthening.
At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you and strive to create fitness and better the body through research methods and total wellness programs. These natural programs use the body’s ability to achieve improvement goals and athletes can condition themselves to excel in their sport through proper fitness and nutrition. Our providers use an integrated approach to create personalized programs, often including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles.
Escamilla, R. F., Lewis, C., Pecson, A., Imamura, R., & Andrews, J. R. (2016). Muscle Activation Among Supine, Prone, and Side Position Exercises With and Without a Swiss Ball. Sports health, 8(4), 372–379. doi.org/10.1177/1941738116653931
Awọn bata ẹsẹ le fa irora kekere ati awọn iṣoro fun diẹ ninu awọn ẹni-kọọkan. Njẹ oye asopọ laarin awọn bata bata ati awọn iṣoro ẹhin ṣe iranlọwọ fun awọn ẹni-kọọkan lati wa awọn bata to tọ lati ṣetọju ilera ẹhin ati fifun irora?
Awọn akoonu
Footwear Back irora
Awọn ẹhin n pese agbara fun awọn iṣẹ ṣiṣe ti ara. Irora afẹyinti yoo ni ipa lori igbesi aye ojoojumọ ati pe o le ni awọn idi pupọ. Iduro ti ko ni ilera, nrin, lilọ, titan, atunse, ati wiwa le ṣe alabapin si awọn iṣoro ẹhin ti o fa irora. Gẹgẹbi CDC, 39% ti awọn agbalagba ṣe ijabọ gbigbe pẹlu irora ẹhin (Awọn ile-iṣẹ fun Iṣakoso ati Idena Arun, 2019). Awọn bata ẹsẹ ti ko tọ tun le ṣe alabapin si irora ẹhin. Yiyan bata ẹsẹ ni pẹkipẹki le ṣe iranlọwọ mu iderun irora ati iranlọwọ lati ṣetọju ilera ọpa ẹhin. Olukuluku le gbadun irora ti o kere ju ati ṣakoso awọn aami aisan nipa yiyan awọn bata ti o ṣetọju titọpa ọpa ẹhin ati ki o dabobo awọn ẹsẹ lati ipa ti o ni ipalara.
Agbọye Asopọ Pain-Footwear
Awọn bata ẹsẹ ti ko tọ le jẹ idi ti irora ẹhin isalẹ. Ohun ti o ni ipa awọn egungun ni isalẹ ti eto neuromusculoskeletal n tan si oke ati ni ipa lori ọpa ẹhin ati awọn iṣan ẹhin. Awọn bata bata ti a lo n rin irin-ajo si oke, ti o ni ipa lori gait, iduro, titete ọpa-ẹhin, ati diẹ sii. Nigbati awọn iṣoro ẹhin ba bẹrẹ lati awọn ẹsẹ, iwọnyi jẹ awọn ọran biomechanical. Biomechanics tumọ si bii awọn egungun, awọn isẹpo, ati awọn iṣan ṣiṣẹ papọ ati bii awọn iyipada ninu awọn ipa ita ṣe ni ipa lori ara.
ronu
Nigbati awọn ẹsẹ ba ni ipa lori ilẹ, wọn jẹ awọn opin akọkọ lati fa mọnamọna fun iyoku ti ara. Awọn ẹni-kọọkan yoo bẹrẹ lati rin ni iyatọ ti wọn ba ni iṣoro tabi iyipada ninu ẹsẹ wọn. Wọ bata pẹlu atilẹyin aiṣedeede le mu irẹwẹsi ati yiya pọ si awọn iṣan ati awọn isẹpo, ti o yori si airọrun ati iṣipopada atubotan. Fun apẹẹrẹ, ṣe akiyesi iyatọ laarin iduro lori awọn ika ẹsẹ ni awọn igigirisẹ giga ati ipo ẹsẹ alapin adayeba. Awọn bata ti o ni itọsẹ daradara ṣe iranlọwọ lati fa ipa ati dinku awọn ifarabalẹ irora. Awọn titẹ lori ọkọọkan awọn isẹpo n yipada iwọntunwọnsi, eyiti o fa awọn iṣoro aisedeede pẹlu titẹ diẹ si diẹ ninu ati diẹ sii lori awọn miiran. Eyi ṣẹda aiṣedeede ti o nyorisi irora ati awọn ipo apapọ.
iduro
Mimu iduro ilera jẹ ifosiwewe miiran ni idilọwọ tabi dinku irora ẹhin. Pẹlu bata bata ti o tọ, ara le ṣetọju iduro ti o ni ilera ati ìsépo ti o tọ ni gbogbo ọpa ẹhin, ati pe o ṣe iranlọwọ fun pinpin iwuwo ni deede. Eyi ṣe abajade wahala ti o dinku lori awọn ligaments, awọn iṣan, ati awọn isẹpo. (Harvard Health Publishing. 2014) O gba ọ niyanju lati ri orthopedist lati gba gbongbo ipo ẹni kọọkan. Fun diẹ ninu awọn, disiki herniated, sciatica, ijamba mọto ayọkẹlẹ, isubu, ergonomics ti ko ni ilera, tabi apapo, ati awọn oran miiran ti o wa ni ipilẹ, le jẹ idasi si irora ẹhin wọn.
Awọn oriṣi bata ati Ipa wọn lori Pada
Bawo ni orisirisi awọn bata ṣe ni ipa iduro, ti o le fa tabi fifun irora pada.
Awọn igigirisẹ Titan
Awọn igigirisẹ giga le dajudaju ṣe alabapin si irora ẹhin. Wọn yi iduro ara pada, nfa ipa domino lori ọpa ẹhin. Iwọn ti ara ti wa ni iyipada lati mu titẹ sii lori awọn bọọlu ẹsẹ, ati titọpa ọpa ẹhin di iyipada. Awọn igigirisẹ giga tun ni ipa lori bi awọn kokosẹ, awọn ẽkun, ati ibadi ṣe nlọ nigbati o nrin, iwontunwonsi, ati bi awọn iṣan ẹhin ṣe nṣiṣẹ, gbogbo eyiti o le mu irora pada.
Alawọ bata
Awọn bata alapin le ma jẹ aṣayan ti o dara julọ fun ilera ọpa ẹhin. Ti wọn ko ba ni atilẹyin ar, wọn le fa ki ẹsẹ yi lọ si inu, ti a mọ si pronation. Eyi le ṣe alabapin si aiṣedeede, eyiti o le fa awọn ẽkun, ibadi, ati ẹhin isalẹ. Sibẹsibẹ, wọn le jẹ yiyan ti o tọ ti wọn ba pese atilẹyin ar. Nigbati o ba wọ bata batapọ pẹlu atilẹyin ilera, iwuwo ti pin ni deede lori awọn ẹsẹ ati ọpa ẹhin. Eyi ṣe iranlọwọ lati ṣetọju iduro to tọ, eyiti o le ṣe iranlọwọ lati dena ati / tabi mu irora pada.
Sneakers, Tẹnisi, ati Awọn bata elere idaraya
Sneakers, tẹnisi, ati awọn bata ere ije le ran lọwọ irora pada pẹlu itusilẹ ni kikun ati atilẹyin. Yiyan eyi ti o tọ ni ṣiṣe ipinnu iṣẹ ṣiṣe ti wọn yoo ṣe ninu wọn. Tẹnisi wa, ṣiṣe, bọọlu inu agbọn, bọọlu afẹsẹgba, bata iṣere lori yinyin, ati diẹ sii. Ṣe iwadii awọn ẹya wo ni yoo nilo fun ere idaraya tabi iṣẹ ṣiṣe. Eyi le pẹlu:
Awọn ago igigirisẹ
Timutimu insole
Ipilẹ jakejado
Awọn ẹya miiran lati pade awọn iwulo ẹsẹ kọọkan.
A ṣe iṣeduro pe ki awọn bata ere idaraya yipada ni gbogbo 300 si 500 km ti nrin tabi nṣiṣẹ tabi pẹlu awọn ami aiṣedeede eyikeyi nigbati a ba gbe sori ilẹ ti o nipọn, bi awọn atẹlẹsẹ ti a ti wọ ati awọn ohun elo ti o bajẹ le mu ipalara ti ipalara ati irora pada. (Ile-ẹkọ giga ti Ilu Amẹrika ti Oogun Idaraya Podiatric, 2024). Ti bata kan ba fi awọn ẹsẹ, ibadi, tabi awọn kokosẹ si ipo ti ko ni ẹda tabi ṣe idiwọ gbigbe deede, o le jẹ akoko lati rọpo wọn.
Yiyan awọn ọtun bata
Ojutu ti o dara julọ fun yiyan bata bata ni lati gba itupalẹ gait ati atunyẹwo bi o ṣe nrin ati ṣiṣe. Orisirisi awọn akosemose ilera le funni ni iṣẹ yii lati ṣe deede wiwa olukuluku kọọkan fun awọn bata to tọ fun irora ẹhin. Ni itupale gait, a beere lọwọ awọn eniyan kọọkan lati ṣiṣẹ ati rin, nigbakan lori kamẹra, lakoko ti alamọdaju kan ṣe akiyesi awọn iṣesi ti ara, bii nigbati ẹsẹ ba de ilẹ ati boya o yi lọ si inu tabi ita. Eyi n pese data lori ipo ti o kan, gbigbe, awọn ipele irora, iye ti o nilo atilẹyin arch, ati iru iru lati wọ lati ṣe iranlọwọ lati dena irora pada. Ni kete ti itupalẹ ba ti pari, yoo ṣe itọsọna fun ọ lori kini lati wa, gẹgẹbi iru ipele ti atilẹyin arch, giga igigirisẹ, tabi ohun elo ti o dara julọ fun ọ.
Ipalara Iṣoogun Chiropractic ati Ile-iwosan Isegun Iṣẹ-ṣiṣe ni amọja ni ilọsiwaju, awọn itọju gige-eti ati awọn ilana isọdọtun ti iṣẹ-ṣiṣe ti o dojukọ lori ẹkọ ẹkọ ẹkọ-ara, ilera lapapọ, ikẹkọ agbara ti o wulo, ati pipe pipe. A fojusi lori mimu-pada sipo awọn iṣẹ ara deede lẹhin ibalokanjẹ ati awọn ọgbẹ asọ. A lo Awọn Ilana Chiropractic Specialized, Awọn eto Nini alafia, Iṣẹ-ṣiṣe ati Isọpọ Ounjẹ, Agbara ati Amọdaju Amọdaju, ati Awọn ọna Imupadabọ fun gbogbo ọjọ-ori. Awọn eto wa jẹ adayeba ati lo agbara ara lati ṣaṣeyọri awọn ibi-afẹde kan pato dipo iṣafihan awọn kemikali ipalara, rirọpo homonu ariyanjiyan, awọn iṣẹ abẹ aifẹ, tabi awọn oogun afẹsodi. A ti darapọ mọ awọn dokita akọkọ ti ilu, awọn oniwosan, ati awọn olukọni lati pese awọn itọju to gaju ti o fun awọn alaisan wa ni agbara lati ṣetọju ọna igbesi aye ilera ti o dara julọ ati gbe igbesi aye iṣẹ ṣiṣe pẹlu agbara diẹ sii, iwa rere, oorun to dara, ati irora ti o dinku. .
Awọn anfani ti Lilo Ẹsẹ Orthotics Aṣa
jo
Awọn ile-iṣẹ fun Iṣakoso ati Idena Arun. (2019). Pada, ẹsẹ isalẹ, ati irora ẹsẹ oke laarin awọn agbalagba AMẸRIKA, 2019. Ti gba pada lati www.cdc.gov/nchs/products/databriefs/db415.htm
For individuals who are getting into exercise, fitness, and physical activity, can knowing how glycogen works help in workout recovery?
Awọn akoonu
Glycogen
When the body needs energy, it draws on its glycogen stores. Low-carbohydrate, ketogenic diets and intense exercise deplete glycogen stores, causing the body to metabolize fat for energy. Glycogen is supplied through carbohydrates in an individual’s diet and is used to power the brain, physical activity, and other bodily functions. The molecules made from glucose are mainly stored in the liver and muscles. What is eaten, how often, and the activity level influence how the body stores and uses glycogen. Restoring glycogen after physical activity or working out is a vital part of the recovery process. The body can quickly mobilize glycogen from these storage sites when it needs fuel. Eating enough carbohydrates to reach health goals and activity levels is essential for success.
Kini Kini
It is the body’s stored form of glucose or sugar.
It is stored in the liver and muscles.
It is the body’s primary and preferred energy source.
It comes from carbohydrates in foods and drinks.
It is made from several connected glucose molecules.
Production and Storage
Most carbohydrates eaten are converted to glucose, which becomes the body’s main energy source. However, when the body doesn’t need fueling, the glucose molecules become linked chains of eight to 12 glucose units, forming a glycogen molecule.
Process Triggers
Eating a carbohydrate-containing meal will raise blood glucose levels in response.
Increasing glucose signals the pancreas to produce insulin, a hormone that helps the body’s cells take up glucose from the bloodstream for energy or storage.
Insulin activation causes the liver and muscle cells to produce an enzyme called glycogen synthase, which links glucose chains together.
With enough glucose and insulin, glycogen molecules can be delivered to the liver, muscles, and fat cells for storage.
Since most glycogen is found in the muscles and liver, the amount stored in these cells varies depending on activity level, how much energy is burned at rest, and the foods eaten. The muscles primarily use glycogen stored in the iṣan, while glycogen stored in the liver is distributed throughout the body, mainly to the brain and spinal cord.
Body Usage
The body converts glucose to glycogen through a process called glycogenesis. During this process, various enzymes help the body break down glycogen in glycogenolysis so the body can use it. The blood has a set amount of glucose ready to go at any given time. The insulin levels also drop when the level begins to decline, either from not eating or burning glucose during exercise. When this happens, an enzyme known as glycogen phosphorylase starts breaking the glycogen down to supply the body with glucose. Glucose from liver glycogen becomes the body’s primary energy. Short bursts of energy use glycogen, whether during sprints or heavy lifting. (Bob Murray, Christine Rosenbloom, 2018) A carbohydrate-rich pre-workout drink can provide energy to exercise longer and recover quicker. Individuals should eat a post-workout snack with a balanced amount of carbohydrates to replenish glycogen stores. The brain also uses glucose for energy, with 20 to 25% of glycogen going toward powering the brain. (Manu S. Goyal, Marcus E. Raichle, 2018) Mental sluggishness or brain fog can develop when not enough carbohydrates are consumed. When glycogen stores are depleted through exercise or insufficient carbs, the body can feel fatigued and sluggish and perhaps experience mood and sleep disturbances. (Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017)
Diet
What foods are eaten and how much physical activity an individual does also influence glycogen production. The effects can be acute if one follows a low-carb diet, where carbohydrates, the primary source of glucose synthesis, are suddenly restricted.
Fatigue and Brain Fog
When first starting a low-carb diet, the body’s glycogen stores can be severely depleted and individuals may experience symptoms like fatigue and brain fog. (Kristen E. D’Anci et al., 2009)
The symptoms begin to subside once the body adjusts and renews its glycogen stores.
Iwuwo Omi
Any amount of weight loss can have the same effect on glycogen stores.
Initially, individuals may experience a rapid drop in weight.
Over time, weight may plateau and possibly increase.
The phenomenon is partly due to glycogen composition, which is also water. Rapid glycogen depletion at the onset of the diet triggers the loss of water weight. Over time, glycogen stores are renewed, and the water weight returns. When this happens, weight loss can stall or plateau. Fat loss can continue despite the short-term plateau effect.
idaraya
If undertaking a strenuous exercise routine, there are strategies to help avoid decreased performance that may be helpful:
Carbo-loading
Some athletes consume excessive amounts of carbohydrates before working out or competing.
Extra carbohydrates provide plenty of fuel.
The method has fallen out of favor as it can lead to excess water weight and digestive issues.
Glucose Gels
Energy gels containing glycogen can be consumed before or as needed during an event to increase blood glucose levels.
For example, energy chews are effective supplements for runners to help increase performance during extended runs.
Low-Carb Ketogenic Diet
Eating a diet high in fat and low in carbohydrates can put the body in a keto-adaptative state.
In this state, the body begins to access stored fat for energy and relies less on glucose for fuel.
At Injury Medical Chiropractic and Functional Medicine Clinic, our providers use an integrated approach to create personalized care plans for each individual, often including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles. Our goal is to restore health and function to the body.
Sports Nutrition and Sports Dietician
jo
Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews, 76(4), 243–259. doi.org/10.1093/nutrit/nuy001
Goyal, M. S., & Raichle, M. E. (2018). Glucose Requirements of the Developing Human Brain. Journal of pediatric gastroenterology and nutrition, 66 Suppl 3(Suppl 3), S46–S49. doi.org/10.1097/MPG.0000000000001875
Winwood-Smith, H. S., Franklin, C. E., & White, C. R. (2017). Low-carbohydrate diet induces metabolic depression: a possible mechanism to conserve glycogen. American journal of physiology. Regulatory, integrative and comparative physiology, 313(4), R347–R356. doi.org/10.1152/ajpregu.00067.2017
D’Anci, K. E., Watts, K. L., Kanarek, R. B., & Taylor, H. A. (2009). Low-carbohydrate weight-loss diets. Effects on cognition and mood. Appetite, 52(1), 96–103. doi.org/10.1016/j.appet.2008.08.009
Fun awọn ẹni-kọọkan ti o ni idaamu pẹlu irora ẹhin ati awọn iṣoro, ṣe le mọ bi o ṣe le mu ilọsiwaju ati ṣetọju ilera disiki intervertebral ṣe iranlọwọ lati dinku awọn aami aisan bi?
Awọn akoonu
Intervertebral Disiki Health
Ọwọn ọpa ẹhin ni awọn egungun gbigbe 24 ati awọn egungun 33 ti a npe ni vertebrae. Awọn egungun vertebral ti wa ni tolera lori ara wọn. Disiki intervertebral jẹ nkan isunmọ laarin awọn egungun ti o wa nitosi. (Dartmouth. Ọdun 2008)
Egungun
Awọn egungun vertebral jẹ kekere ati yika ni agbegbe ti a npe ni ara vertebral. Ni ẹhin ni oruka egungun kan lati eyiti awọn itọsi fa siwaju ati awọn arches ati awọn ipa ọna ti ṣẹda. Eto kọọkan ni awọn idi kan tabi diẹ sii ati pẹlu: (Waxenbaum JA, Reddy V, Williams C, ati al., 2023)
Iduroṣinṣin ọpa ẹhin.
Pese aaye kan fun àsopọ asopọ ati awọn iṣan ẹhin lati so.
Pese eefin kan fun ọpa-ẹhin lati kọja nipasẹ mimọ.
Pese aaye kan nibiti awọn iṣan jade ati ti eka si gbogbo awọn agbegbe ti ara.
be
Disiki intervertebral jẹ imuduro ti o joko laarin awọn vertebrae. Awọn apẹrẹ ti ọpa ẹhin ngbanilaaye lati gbe ni awọn itọnisọna pupọ:
Flexion tabi atunse
Itẹsiwaju tabi arching
Gbigbọn ati yiyi tabi lilọ.
Awọn ipa ti o ni agbara ṣiṣẹ lori ati ni ipa lori ọwọn ọpa ẹhin lati gbe awọn agbeka wọnyi jade. Disiki intervertebral n gba mọnamọna lakoko gbigbe ati aabo fun awọn vertebrae ati ọpa-ẹhin lati ipalara ati / tabi ibalokanjẹ.
Agbara
Ni ita, awọn okun okun ti o lagbara ti o lagbara ṣe agbegbe ti a npe ni fibrosis annulus. Fibrosis annulus ni ati aabo fun nkan jeli rirọ ni aarin, nucleus pulposus. (YS Nosikova et al., 2012) Nucleus pulposis n pese ifasilẹ-mọnamọna, irọrun, ati pliability, paapaa labẹ titẹ lakoko gbigbe ọpa ẹhin.
Mechanics
Nucleus pulposus jẹ nkan jeli rirọ ti o wa ni aarin disiki ti o fun laaye elasticity ati irọrun labẹ awọn ipa aapọn lati fa titẹ. (Nedresky D, Reddy V, Singh G. 2024) Iṣe swivel ṣe iyipada titan ati yiyi ti vertebra loke ati ni isalẹ, fifin awọn ipa ti iṣipopada ọpa-ẹhin. Awọn disiki naa yipada ni idahun si itọsọna ti ọpa ẹhin n gbe. Nucleus pulposus jẹ omi pupọ julọ, eyiti o nlọ sinu ati jade nipasẹ awọn pores kekere, ti n ṣiṣẹ bi awọn ọna-ọna laarin awọn vertebra ati egungun disiki. Awọn ipo ara ti o ṣaja ọpa ẹhin, bi joko ati duro, Titari omi jade kuro ninu disiki naa. Ti o dubulẹ lori ẹhin tabi ni ipo ti o wa ni irọra n ṣe atunṣe omi sinu disiki naa. Bi ara ṣe n dagba, awọn disiki naa padanu omi /gbẹ, yori si disiki degeneration. Disiki intervertebral ko ni ipese ẹjẹ, eyiti o tumọ si pe fun disiki kan lati gba ounjẹ to wulo ati fun yiyọkuro egbin, o gbọdọ gbarale sisan omi lati wa ni ilera.
itọju
Diẹ ninu awọn ọna ti mimu ilera disiki intervertebral pẹlu:
San ifojusi si iduro.
Yiyipada awọn ipo nigbagbogbo jakejado ọjọ.
Idaraya ati gbigbe ni ayika.
Lilo awọn ẹrọ ara ti o pe si awọn iṣẹ ṣiṣe ti ara.
Sisun lori matiresi atilẹyin.
Mimu opolopo ti omi.
Njẹ ni ilera.
Mimu iwuwo ilera.
Mimu oti ni iwọntunwọnsi.
Kuro fun siga.
Ni Iṣoogun Iṣoogun Chiropractic ati Ile-iwosan Ise Iṣẹ, a tọju awọn ipalara ati awọn iṣọn irora onibaje nipa imudarasi agbara ẹni kọọkan nipasẹ irọrun, iṣipopada, ati awọn eto agility ti a ṣe fun gbogbo awọn ẹgbẹ ọjọ-ori ati awọn alaabo. Ẹgbẹ wa ti chiropractic, awọn eto itọju, ati awọn iṣẹ iwosan jẹ amọja ati idojukọ lori awọn ipalara ati ilana imularada pipe. Awọn agbegbe ti iṣe wa pẹlu Nini alafia & Ounjẹ, Acupuncture, Irora Onibaje, Ipalara ti ara ẹni, Itọju Ijamba Aifọwọyi, Awọn ipalara Iṣẹ, Ipalara Pada, Irora Irẹlẹ kekere, irora ọrun, Awọn orififo Migraine, Awọn ipalara ere idaraya, Sciatica ti o lagbara, Scoliosis, Awọn disiki Herniated Complex, Fibromyalgia , Irora Alailowaya, Awọn ipalara ti o pọju, iṣakoso wahala, Awọn itọju Oogun iṣẹ-ṣiṣe, ati awọn ilana itọju ti o wa ni iwọn. Ti o ba nilo itọju miiran, awọn ẹni-kọọkan yoo tọka si ile-iwosan tabi dokita ti o baamu julọ si ipalara wọn, ipo, ati/tabi ailera.
Waxenbaum, JA, Reddy, V., Williams, C., & Futterman, B. (2024). Anatomi, Pada, Lumbar Vertebrae. Ninu StatPearls. www.ncbi.nlm.nih.gov/pubmed/29083618
Nosikova, YS, Santerre, JP, Grynpas, M., Gibson, G., & Kandel, RA (2012). Iwa ti annulus fibrosus-vertebral body ni wiwo: idanimọ ti awọn ẹya ara ẹrọ titun. Iwe akosile ti anatomi, 221 (6), 577-589. doi.org/10.1111/j.1469-7580.2012.01537.x
Njẹ mimọ awọn ounjẹ wo ni lati jẹ ṣe iranlọwọ fun awọn ẹni-kọọkan ti n bọlọwọ lati majele ounjẹ mu ilera ikun pada bi?
Awọn akoonu
Majele Ounjẹ ati mimu-pada sipo Ilera ikun
Majele ounje le jẹ eewu aye. O da, pupọ julọ awọn ọran jẹ ìwọnba ati igba kukuru ati ṣiṣe ni awọn wakati diẹ si awọn ọjọ diẹ (Awọn ile-iṣẹ fun Iṣakoso ati Idena Arun, 2024). Ṣùgbọ́n àwọn ìṣẹ̀lẹ̀ onírẹ̀lẹ̀ pàápàá lè fa ìdààmú bá ìfun, tí ń fa ríru, ìgbagbogbo, àti ìgbẹ́ gbuuru. Awọn oniwadi ti rii pe awọn akoran kokoro-arun, bii majele ounjẹ, le fa awọn ayipada ninu awọn kokoro arun ikun. (Clara Belzer et al., Ọdun 2014) Njẹ awọn ounjẹ ti o ṣe igbelaruge iwosan ikun lẹhin ti ojẹ onjẹ le ṣe iranlọwọ fun ara lati gba pada ki o si rilara ni kiakia.
Awọn ounjẹ lati Je
Lẹhin awọn ami aisan ti majele ounjẹ ti yanju, ọkan le lero pe ipadabọ si ounjẹ deede dara. Bibẹẹkọ, ikun ti farada iriri pupọ, ati botilẹjẹpe awọn aami aiṣan ti lọ silẹ, awọn eniyan kọọkan le tun ni anfani lati awọn ounjẹ ati awọn ohun mimu ti o rọrun lori ikun. Awọn ounjẹ ati awọn ohun mimu ti a ṣe iṣeduro lẹhin ti oloro ounje pẹlu: (National Institute of Diabetes ati Digestive ati Àrùn Àrùn. 2019)
Gatorade
Pedialytes
omi
Egbo tii
Omitooro adie
jello
eso apple
crackers
Tositi
Rice
oatmeal
bananas
poteto
Hydration lẹhin majele ounjẹ jẹ pataki. Olukuluku yẹ ki o ṣafikun awọn ounjẹ ti o ni itara ati awọn ounjẹ mimu, bii bibẹ noodle adiẹ, eyiti o ṣe iranlọwọ nitori awọn ounjẹ rẹ ati akoonu ito. Igbẹ gbuuru ati eebi ti o tẹle aisan naa le fi ara silẹ pupọ. Awọn ohun mimu rehydrating ṣe iranlọwọ fun ara lati rọpo awọn elekitiroti ti o sọnu ati iṣuu soda. Ni kete ti ara ba tun sanmi ati pe o le mu awọn ounjẹ alaiwu duro, ṣafihan laiyara awọn ounjẹ lati inu ounjẹ deede. Nigbati o ba tun bẹrẹ ounjẹ deede lẹhin isọdọtun, jijẹ awọn ounjẹ kekere nigbagbogbo, ni gbogbo wakati mẹta si mẹrin, ni a ṣe iṣeduro dipo jijẹ ounjẹ aarọ nla, ounjẹ ọsan, ati ounjẹ alẹ lojoojumọ. (Andi L. Shane et al., 2017) Nigbati o ba yan Gatorade tabi Pedialyte, ranti pe Gatorade jẹ ohun mimu-idaraya-idaraya pẹlu suga diẹ sii, eyi ti o le fa ibinu ikun ti o ni ipalara. Pedialyte jẹ apẹrẹ fun rehydrating lakoko ati lẹhin aisan ati pe o ni suga ti o dinku, ti o jẹ ki o jẹ aṣayan ti o dara julọ. (Ronald J Maughan et al., Ọdun 2016)
Nigbati Majele Ounje Jẹ Awọn ounjẹ Nṣiṣẹ Lati Yẹra
Lakoko majele ounjẹ, awọn eniyan kọọkan ko ni rilara bi jijẹ rara. Bibẹẹkọ, lati yago fun aisan naa buru si, a gba eniyan niyanju lati yago fun atẹle naa lakoko ti n ṣaisan lile (Ohio State University. Ọdun 2019)
Awọn ohun mimu kafein ati ọti le tun gbẹ.
Awọn ounjẹ ọra ati awọn ounjẹ fiber-giga jẹ lile lati dalẹ.
Awọn ounjẹ ati awọn ohun mimu ti o ga ni suga le fa ki ara ṣe awọn ipele glukosi giga ati ki o dinku eto ajẹsara. (Navid Shomali ati al., 2021)
Igba Imularada ati Resuming Deede Onje
Majele ounje ko ṣiṣe ni pipẹ, ati ọpọlọpọ awọn ọran ti ko ni idiju ni ipinnu laarin awọn wakati diẹ tabi awọn ọjọ. (Awọn ile-iṣẹ fun Iṣakoso ati Idena Arun, 2024) Awọn aami aisan da lori iru awọn kokoro arun. Olukuluku le ṣaisan laarin awọn iṣẹju ti jijẹ ounjẹ ti o doti titi di ọsẹ meji lẹhinna. Fun apẹẹrẹ, Staphylococcus aureus kokoro arun ni gbogbo igba fa awọn aami aisan fere lẹsẹkẹsẹ. Ni apa keji, listeria le gba to ọsẹ meji kan lati fa awọn aami aisan. (Awọn ile-iṣẹ fun Iṣakoso ati Idena Arun, 2024Awọn eniyan kọọkan le tun bẹrẹ ounjẹ wọn deede ni kete ti awọn aami aisan ba lọ, ara ti ni omi mimu daradara ati pe o le di awọn ounjẹ alaiwu duro. (Andi L. Shane et al., 2017)
Niyanju Gut Foods Post Ìyọnu Kokoro
Awọn ounjẹ ti o ni ilera ikun le ṣe iranlọwọ fun mimu-pada sipo ikun microbiome tabi gbogbo awọn microorganisms ti o wa laaye ninu eto ounjẹ. Microbiome ikun ti ilera jẹ pataki fun sisẹ eto ajẹsara. (Emanuele Rinninella et al., 2019) Awọn ọlọjẹ ikun le ṣe idiwọ iwọntunwọnsi ti kokoro arun ikun. (Chanel A. Mosby et al., 2022) Njẹ awọn ounjẹ kan le ṣe iranlọwọ lati mu iwọntunwọnsi ikun pada. Prebiotics, tabi awọn okun ọgbin indigestible, le ṣe iranlọwọ lati fọ lulẹ ninu awọn ifun kekere ati gba awọn kokoro arun ti o ni anfani lati dagba. Awọn ounjẹ prebiotic pẹlu: (Dorna Davani-Davari ati al., 2019)
awọn ewa
Alubosa
tomati
Asparagus
Ewa
Honey
Wara
ogede
Alikama, barle, rye
Ata ilẹ
Ede Soybean
Okun omi
Ni afikun, awọn probiotics, eyiti o jẹ kokoro arun laaye, le ṣe iranlọwọ lati mu nọmba awọn kokoro arun ti o ni ilera pọ si ninu ikun. Awọn ounjẹ probiotic pẹlu: (Ile-iwe Iṣoogun Harvard, 2023)
Pickles
Akara burẹdi
Kombucha
Sauerkraut
Wara
miso
Kefir
Kimchi
Tempeh
Awọn probiotics tun le mu bi afikun ati wa ninu awọn tabulẹti, awọn capsules, awọn powders, ati awọn olomi. Nitoripe wọn ni awọn kokoro arun laaye, wọn nilo lati wa ni firiji. Awọn olupese ilera nigbakan ṣeduro gbigba awọn probiotics nigbati o n bọlọwọ lati inu ikun. (National Institute of Diabetes ati Digestive ati Kidney Arun, 2018) Olukuluku yẹ ki o kan si olupese ilera wọn lati rii boya aṣayan yii jẹ ailewu ati ilera.
Ni Iṣoogun Iṣoogun ti Chiropractic ati Ile-iwosan Isegun Iṣẹ, a tọju awọn ipalara ati awọn iṣọn-aisan irora onibaje nipa idagbasoke awọn eto itọju ti ara ẹni ati awọn iṣẹ ile-iwosan amọja ti o dojukọ awọn ipalara ati ilana imularada pipe. Ti o ba nilo itọju miiran, awọn ẹni-kọọkan yoo tọka si ile-iwosan tabi dokita ti o baamu julọ si ipalara wọn, ipo, ati/tabi ailera.
Belzer, C., Gerber, GK, Roeselers, G., Delaney, M., DuBois, A., Liu, Q., Belavusava, V., Yeliseyev, V., Houseman, A., Onderdonk, A., Cavanaugh , C., & Bry, L. (2014). Yiyi ti microbiota ni esi si ikolu alejo. PloS ọkan, 9 (7), e95534. doi.org/10.1371/journal.pone.0095534
Shane, AL, Mody, RK, Crump, JA, Tarr, PI, Steiner, TS, Kotloff, K., Langley, JM, Wanke, C., Warren, CA, Cheng, AC, Cantey, J., & Pickering, LK (2017). 2017 Arun Arun Arun Awujọ Awọn Itọsọna Iṣeduro Isẹgun ti Amẹrika fun Ṣiṣayẹwo ati Itọju Arun Arun. Awọn arun aarun ile-iwosan: atẹjade osise ti Awujọ Arun Arun ti Amẹrika, 65 (12), e45-e80. doi.org/10.1093/cid/cix669
Maughan, RJ, Watson, P., Cordery, PA, Walsh, NP, Oliver, SJ, Dolci, A., Rodriguez-Sanchez, N., & Galloway, SD (2016). Idanwo laileto lati ṣe ayẹwo agbara ti awọn ohun mimu oriṣiriṣi lati ni ipa lori ipo hydration: idagbasoke ti itọka hydration ohun mimu. Iwe akọọlẹ Amẹrika ti ounjẹ iwosan, 103 (3), 717-723. doi.org/10.3945/ajcn.115.114769
Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, RE, Akbari, M., Xu, H., & Shotorbani, SS (2021). Awọn ipa ipalara ti glukosi giga lori eto ajẹsara: atunyẹwo imudojuiwọn. Imọ-ẹrọ imọ-ẹrọ ati imọ-ẹrọ biochemistry ti a lo, 68(2), 404–410. doi.org/10.1002/bab.1938
Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, GAD, Gasbarrini, A., & Mele, MC (2019). Kini Akopọ Gut Microbiota ti ilera? Iyipada ilolupo kọja Ọjọ-ori, Ayika, Ounjẹ, ati Arun. Awọn microorganisms, 7(1), 14. doi.org/10.3390/microorganisms7010014
Mosby, CA, Bhar, S., Phillips, MB, Edelmann, MJ, & Jones, MK (2022). Ibaraṣepọ pẹlu awọn ọlọjẹ ti nwọle osin mammalian ṣe iyipada iṣelọpọ vesicle awo awọ ode ati akoonu nipasẹ awọn kokoro arun commensal. Iwe akosile ti awọn vesicles extracellular, 11 (1), e12172. doi.org/10.1002/jev2.12172
Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, SJ, Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Itumọ, Awọn oriṣi, Awọn orisun, Awọn ọna ẹrọ, ati Awọn ohun elo Isẹgun. Awọn ounjẹ (Basel, Switzerland), 8 (3), 92. doi.org/10.3390/ foods8030092
Njẹ awọn aṣayan itọju ti o mọ fun ibadi ti o yapa ṣe iranlọwọ fun awọn ẹni-kọọkan lati yara isọdọtun ati imularada?
Awọn akoonu
Ibadi ti o yapa
Ibadi ti a ti ya kuro jẹ ipalara ti ko wọpọ ṣugbọn o le ṣẹlẹ nitori ibalokanjẹ tabi tẹle iṣẹ abẹ rirọpo ibadi. O maa nwaye lẹhin ibalokanjẹ nla, pẹlu motor ti nše ọkọ collisions, ṣubu, ati ki o ma idaraya nosi. (Caylyne Arnold et al., 2017) Ibadi ti a ti ya kuro le tun waye lẹhin iṣẹ abẹ ti o rọpo ibadi. Awọn ipalara miiran bi omije ligamenti, ibajẹ kerekere, ati awọn fifọ egungun le waye lẹgbẹẹ sisọ. Pupọ awọn iyọkuro ibadi ni a ṣe itọju pẹlu ilana idinku apapọ ti o tun bọọlu pada sinu iho. O maa n ṣe pẹlu sedation tabi akuniloorun gbogbogbo. Isọdọtun gba akoko ati pe o le jẹ oṣu diẹ ṣaaju imularada kikun. Itọju ailera ti ara le ṣe iranlọwọ mu pada išipopada ati agbara ni ibadi.
Ohun ti Se O?
Ti ibadi ba wa ni apakan nikan, a npe ni subluxation ibadi. Nigbati eyi ba ṣẹlẹ, ori isẹpo ibadi nikan ni apakan kan jade lati iho. Ibadi ti a ya kuro ni nigbati ori tabi bọọlu ti apapọ yipada tabi gbe jade kuro ninu iho. Nitoripe ibadi atọwọda yatọ si apapọ ibadi deede, eewu ti yiyọ kuro lẹhin iyipada apapọ. Iwadi kan rii pe ni ayika 2% ti awọn ẹni-kọọkan ti o farapa aropo ibadi lapapọ yoo ni iriri iyọkuro ibadi laarin ọdun kan, pẹlu eewu akojo pọsi nipasẹ isunmọ 1% ju ọdun marun lọ. (Jens Dargel et al., Ọdun 2014) Sibẹsibẹ, awọn imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-imọ-ẹrọ) ati awọn imọ-abẹ-abẹ ti o jẹ ki eyi kere si.
Hip Anatomy
Bọọlu ibadi-ati-socket isẹpo ni a npe ni isẹpo femoroacetabular.
iho ni a npe ni acetabulum.
Bọọlu naa ni a npe ni ori abo.
Anatomi egungun ati awọn iṣan ti o lagbara, awọn iṣan, ati awọn tendoni ṣe iranlọwọ lati ṣẹda isẹpo iduroṣinṣin. Agbara pataki gbọdọ wa ni lilo si isẹpo fun ibadi ibadi lati waye. Diẹ ninu awọn ẹni-kọọkan jabo rilara a imolara imolara ti ibadi. Eyi nigbagbogbo kii ṣe iyọkuro ibadi ṣugbọn tọka si rudurudu ti o yatọ ti a mọ bi iṣọn-aisan ibadi snapping. (Paul Walker et al., 2021)
Ibadi Ilẹhin
Ni ayika 90% awọn iyọkuro ibadi wa ni ẹhin.
Ni iru yii, rogodo ti wa ni titari sẹhin lati iho.
Imukuro ibadi kan mu ki eewu ti idagbasoke arthritis apapọ lẹhin ipalara naa ati pe o le gbe eewu ti nilo rirọpo ibadi nigbamii ni igbesi aye. (Hsuan-Hsiao Ma et al., 2020)
Idagbasoke Idagbasoke ti ibadi
Diẹ ninu awọn ọmọde ni a bi pẹlu idagbasoke idagbasoke ti ibadi tabi DDH.
Awọn ọmọde pẹlu DDH ni awọn isẹpo ibadi ti ko dagba ni deede lakoko idagbasoke.
Idinku apapọ jẹ ọna ti o wọpọ julọ lati ṣe itọju ibadi ti a ti ya kuro. Ilana naa tun yi bọọlu pada sinu iho ati pe a maa n ṣe pẹlu sedation tabi labẹ akuniloorun gbogbogbo. Yiyipada ibadi nilo agbara pataki. Iyatọ ibadi ni a kà si pajawiri, ati idinku yẹ ki o ṣee ṣe lẹsẹkẹsẹ lẹhin igbasilẹ lati ṣe idiwọ awọn ilolu ayeraye ati itọju apanirun. (Caylyne Arnold et al., 2017)
Ni kete ti bọọlu ba pada sinu iho, olupese ilera yoo wa fun egungun, kerekere, ati awọn ipalara ligamenti.
Ti o da lori ohun ti olupese ilera rii, itọju siwaju le jẹ pataki.
Awọn egungun fifọ tabi fifọ le nilo lati tunṣe lati tọju bọọlu laarin iho.
Keekeeke ti o bajẹ le ni lati yọkuro.
Isẹ abẹ
Iṣẹ abẹ le jẹ pataki lati da isẹpo pada si ipo deede rẹ. Hip arthroscopy le dinku invasiveness ti awọn ilana kan. Onisegun abẹ kan fi kamẹra airi sinu isẹpo ibadi lati ṣe iranlọwọ fun oniṣẹ abẹ lati ṣe atunṣe ipalara naa nipa lilo awọn ohun elo ti a fi sii nipasẹ awọn abẹrẹ kekere miiran.
Iṣẹ abẹ rirọpo ibadi rọpo bọọlu ati iho, ilana iṣẹ abẹ orthopedic ti o wọpọ ati aṣeyọri. Iṣẹ abẹ yii le ṣee ṣe fun awọn idi pupọ, pẹlu ibalokanjẹ tabi arthritis, bi o ti jẹ pe o wọpọ lati dagbasoke arthritis ni kutukutu ti ibadi lẹhin iru ibalokanjẹ yii. Eyi ni idi ti ọpọlọpọ awọn ti o ni iyọkuro nikẹhin nilo iṣẹ abẹ rirọpo ibadi. Gẹgẹbi ilana iṣẹ abẹ pataki, kii ṣe laisi awọn eewu. Awọn ilolu ti o ṣeeṣe pẹlu:
ikolu
Aseptic loosening (yiyi isẹpo laisi akoran)
Idapọmọra gige
imularada
Bọsipọ lati ibadi ibadi jẹ ilana pipẹ. Olukuluku yoo nilo lati rin pẹlu crutches tabi awọn ẹrọ miiran ni kutukutu imularada. Itọju ailera ti ara yoo mu iwọn iṣipopada pọ si ati ki o mu awọn iṣan lagbara ni ayika ibadi. Akoko imularada yoo dale lori boya awọn ipalara miiran, gẹgẹbi awọn fifọ tabi omije, wa. Ti isẹpo ibadi ba dinku ati pe ko si awọn ipalara miiran, o le gba ọsẹ mẹfa si mẹwa lati gba pada si aaye ti a le gbe iwuwo si ẹsẹ. O le jẹ laarin oṣu meji si mẹta fun imularada kikun. Mimu iwuwo kuro ni ẹsẹ jẹ pataki titi ti oniṣẹ abẹ tabi oniwosan ti ara yoo fun ni gbogbo-kedere. Iṣoogun Chiropractic ti ipalara ati Ile-iwosan Oogun Iṣiṣẹ yoo ṣiṣẹ pẹlu olupese ilera akọkọ ti ẹni kọọkan ati awọn oniṣẹ abẹ tabi awọn alamọja miiran lati ṣe agbekalẹ eto itọju ti ara ẹni ti o dara julọ.
Awọn solusan Chiropractic fun Osteoarthritis
jo
Arnold, C., Fayos, Z., Bruner, D., Arnold, D., Gupta, N., & Nusbaum, J. (2017). Ṣiṣakoso awọn iyọkuro ti ibadi, orokun, ati kokosẹ ni ẹka pajawiri [dijest]. Iṣẹ iṣe oogun pajawiri, 19 (12 Awọn aaye Ipese & Awọn okuta iyebiye), 1–2.
Walker, P., Ellis, E., Scofield, J., Kongchum, T., Sherman, WF, & Kaye, AD (2021). Snapping Hip Syndrome: Imudojuiwọn Okeerẹ. Orthopedic agbeyewo, 13 (2), 25088. doi.org/10.52965/001c.25088
Cornwall, R., & Radomisli, TE (2000). Ipalara aifọkanbalẹ ni ipadanu ikọlu ti ibadi. Awọn orthopedics iwosan ati iwadi ti o jọmọ, (377), 84-91. doi.org/10.1097/00003086-200008000-00012
Kellam, P., & Ostrum, RF (2016). Atunwo eto ati Meta-Onínọmbà ti Negirosisi Avascular ati Posttraumatic Arthritis Lẹhin Ilọkuro Hip Traumatic. Iwe akosile ti ibalokanjẹ orthopedic, 30 (1), 10-16. doi.org/10.1097/BOT.0000000000000419
Ma, HH, Huang, CC, Pai, FY, Chang, MC, Chen, WM, & Huang, TF (2020). Awọn abajade igba pipẹ ni awọn alaisan ti o ni ipalara ibadi ibadi-dislocation: Awọn okunfa asọtẹlẹ pataki. Iwe akosile ti Ẹgbẹ Iṣoogun Kannada: JCMA, 83 (7), 686-689. doi.org/10.1097/JCMA.0000000000000366
Njẹ iṣakojọpọ acupressure le pese iderun to munadoko ati awọn anfani fun awọn ẹni-kọọkan ti n wa lati gbiyanju awọn itọju adayeba fun awọn ailera ilera ti o wọpọ?
Awọn akoonu
Acupressure
Acupressure jẹ iru oogun ibaramu ti o dide ni olokiki nitori ayedero ati iraye si. O le ṣe iranlọwọ ni itọju orisirisi awọn arun ati awọn ipo. (Piyush Mehta ati al., Ọdun 2016) Ẹnikẹni le kọ ẹkọ rẹ, ko si si ohun elo pataki ti o nilo. O jẹ aṣayan itọju ailera ti o munadoko ati ailewu laisi awọn ipa ẹgbẹ ti a mọ. (Youngmi Cho et al., 2021) O jẹ idasi-owo ti o munadoko ti o jọra si acupuncture. (Lukas Israeli ati al., 2021)
Ohun ti Se O?
Ero ti acupressure n mu awọn acupoints ṣiṣẹ tabi awọn aaye titẹ kọja awọn meridians tabi awọn ikanni ti o sopọ si awọn ara ti o yatọ lati ṣe iwọntunwọnsi agbara ati igbelaruge ilera. Awọn adaṣe gbagbọ pe didara tabi ipo agbara eniyan pinnu ilera wọn. (Piyush Mehta ati al., Ọdun 2016) Acupressure jẹ iwuri ti awọn acupoints lilo boya awọn ika ọwọ tabi ọpa kan. Awọn ilana ifọwọra bii Amma, Shiatsu, Tui Na, ati ifọwọra Thai ṣafikun acupressure ninu awọn itọju wọn ati tẹle awọn ikanni agbara kanna bi acupuncture.
Ọna ti O N ṣiṣẹ
Acupressure ṣiṣẹ bakanna si acupuncture. Ilana Iṣakoso Ẹnubode ṣe akiyesi pe awọn igbiyanju idunnu de ọdọ ọpọlọ ni igba mẹrin ni iyara ju awọn ifunra irora. Awọn itara itẹlọrun ti o tẹsiwaju pa awọn ẹnu-ọna nkankikan ati dina awọn ifiranṣẹ ti o lọra, bii irora. Gẹgẹbi ilana yii, acupressure ṣe ilọsiwaju iloro irora irora. (Piyush Mehta ati al., Ọdun 2016) Awọn acupoints ti o mu ki o mu awọn idahun iṣẹ ṣiṣẹ, bii idasilẹ awọn homonu. Awọn homonu wọnyi ṣe iranṣẹ awọn iṣẹ lọpọlọpọ, ti ara, bii ṣiṣakoso iṣẹ ara eniyan, ati ọpọlọ, bii ṣiṣatunṣe awọn ẹdun, ati itusilẹ wọn le ṣe iranlọwọ ilọsiwaju ilera ati alafia. (Piyush Mehta ati al., Ọdun 2016)
Acupressure jẹ idasi ti o rọrun ati imunadoko ti o le jẹ ti ara ẹni tabi iṣakoso iṣẹ-ṣiṣe.
Acupoints ti wa ni mu ṣiṣẹ ninu awọn igbonwo, ika, ẹsẹ, knuckles, ọpẹ, tabi atampako.
Botilẹjẹpe acupressure ko nilo awọn irinṣẹ amọja, wọn wa fun irọrun.
Diẹ ninu awọn oṣiṣẹ lo Bian okuta lati mu awọn acupoints ṣiṣẹ.
Acupressure nigbagbogbo lo lẹgbẹẹ oogun ode oni, bi o ṣe tọju awọn ami aisan ti o wọpọ tabi ibajọpọ, bii aibalẹ tabi aapọn. Diẹ ninu awọn ipo fun eyiti acupressure le munadoko pẹlu.
Wahala ati Irẹwẹsi Idinku
Wahala ati rirẹ jẹ eyiti o wọpọ ṣugbọn nigbagbogbo dide lẹgbẹẹ awọn aarun tabi awọn ipo miiran ti o ba tẹsiwaju tabi lile, aibalẹ ati rirẹ le ni ipa lori didara igbesi aye nipa idinku agbara ẹni kọọkan lati kopa ninu awọn iṣẹ ojoojumọ. Ninu iwadi ti n wo awọn nọọsi iṣẹ iṣipopada ti o ni iriri aapọn ati rirẹ lati kikankikan ti iṣẹ wọn, acupressure dinku awọn aami aisan wọn ni pataki. (Youngmi Cho et al., 2021) Ninu awọn ẹkọ pẹlu awọn olugbala akàn igbaya, acupressure tun lo lati dinku awọn ipele rirẹ ati pe a fihan pe o jẹ aṣayan ti o munadoko ati iye owo kekere fun sisakoso rirẹ ti o tẹsiwaju lẹgbẹẹ abojuto boṣewa fun akàn igbaya. (Suzanna Maria Zick et al., 2018) (Suzanna M Zick et al., Ọdun 2016)
Le Ran Pẹlu Ṣàníyàn ati şuga
Ibanujẹ ati aibalẹ le jẹ apakan ti rudurudu tabi tẹlẹ lori ara wọn. Acupressure le ṣe iranlọwọ lati dinku diẹ ninu aibalẹ ati aibalẹ ti o dide gẹgẹbi apakan ti ipo tabi aarun. Ninu iwadi awọn nọọsi iṣẹ iyipada, acupressure ṣe iranlọwọ dinku awọn ipele aibalẹ. (Youngmi Cho et al., 2021) Ninu awọn ẹkọ miiran, acupressure dinku awọn iṣiro aibalẹ ati ilọsiwaju awọn aami aibanujẹ ni awọn ẹni-kọọkan pẹlu awọn aami aiṣan kekere si iwọntunwọnsi. (Elizabeth Monson et al., Ọdun 2019) (Jingxia Lin et al., 2022) (Suzanna Maria Zick et al., 2018)
Idinku irora
Awọn eniyan kọọkan ni iriri irora ti ara fun awọn idi pupọ. Irora le wa lati igba diẹ idaraya awọn ipalara, iṣẹ, awọn agbeka ti o buruju lojiji, ati/tabi aisan ailera. Acupressure le dinku irora daradara bi itọju ailera. (Elizabeth Monson et al., Ọdun 2019) Ninu iwadi kan, awọn elere idaraya ti o ni ipalara idaraya ti iṣan ti o ni ipalara ti o dinku irora irora lẹhin iṣẹju mẹta ti itọju ailera acupressure. (Aleksandra K Mącznik et al., 2017) Ninu iwadi miiran, awọn iyokù akàn igbaya ṣe afihan awọn ilọsiwaju pataki pẹlu acupressure. (Suzanna Maria Zick et al., 2018)
Rirun Ẹru
Riru ati ìgbagbogbo jẹ awọn ipo ti o wọpọ fun awọn ti o loyun tabi ti o gba itọju chemotherapy. O tun le jẹ ipa ẹgbẹ oogun tabi dide pẹlu migraine tabi indigestion. Ẹri wa pe acupressure le munadoko ni idinku awọn aami aisan. Diẹ ninu awọn oniwadi gbagbọ iru acupressure kan ti a mọ si acupressure auricular jẹ imunadoko julọ fun atọju ọgbun ati eebi ti o fa kimoterapi pẹlu itọju boṣewa. (Jing-Yu Tan ati al., 2022) Sibẹsibẹ, a nilo iwadi siwaju sii lati pinnu boya eyi jẹ aṣayan ti o le yanju, ti nlọ lọwọ fun atọju ọgbun ati eebi. (Heather Greenlee et al., Ọdun 2017)
Orun dara
Acupressure le jẹ aṣayan ti o munadoko ati idiyele kekere fun iṣakoso awọn ami aisan akàn igbaya. Iwadi kan rii awọn imuposi acupressure isinmi dara si didara oorun ati didara igbesi aye ni awọn iyokù akàn igbaya. Ni afikun, awọn oniwadi ṣe akiyesi pe acupressure isinmi jẹ imunadoko diẹ sii fun imudarasi oorun ati didara igbesi aye ju acupressure safikun. (Suzanna M Zick et al., Ọdun 2016)
Idinku Ẹhun
Rhinitis ti ara korira jẹ igbona ti o ṣẹlẹ nipasẹ iṣesi inira. Awọn idanwo iṣaaju ti rii pe acupressure le mu ilera gbogbogbo pọ si nipa idinku awọn ami aisan rhinitis aleji akoko ati iwulo fun oogun aleji. (Lukas Israeli ati al., 2021) Awọn oniwadi tun ṣe akiyesi pe awọn ẹni-kọọkan ni o ṣee ṣe lati faramọ itọju ailera acupressure ti ara ẹni gẹgẹbi ọna ifọwọra ara ẹni. (Lukas Israeli ati al., 2021)
Kan si alagbawo olupese ilera nigbagbogbo ṣaaju ki o to bẹrẹ awọn itọju acupressure, paapaa ti o ba ni awọn ipo ilera ti o wa tẹlẹ. Ni Iṣoogun Iṣoogun ti Chiropractic ati Ile-iwosan Isegun Iṣẹ, a tọju awọn ipalara ati awọn iṣọn-aisan irora onibaje nipa idagbasoke awọn eto itọju ti ara ẹni ati awọn iṣẹ ile-iwosan amọja ti o dojukọ awọn ipalara ati ilana imularada pipe. Irọrun, arinbo, ati awọn eto agility ti wa ni ibamu fun gbogbo awọn ẹgbẹ ọjọ-ori ati awọn alaabo. Ti o ba nilo itọju miiran, awọn ẹni-kọọkan yoo tọka si ile-iwosan tabi dokita ti o baamu julọ si ipalara wọn, ipo, ati/tabi ailera.
Imudara Iṣe pẹlu Awọn Orthotics Ẹsẹ Iṣẹ-ṣiṣe
jo
Mehta, P., Dhapte, V., Kadam, S., & Dhapte, V. (2016). Itọju ailera acupressure ti ode oni: Iwosan adroit fun imularada irora ti awọn ailera ailera. Iwe akọọlẹ ti oogun ibile ati ibaramu, 7 (2), 251-263. doi.org/10.1016/j.jtcme.2016.06.004
Cho, Y., Joo, JM, Kim, S., & Sok, S. (2021). Awọn ipa ti Meridian Acupressure lori Wahala, rirẹ, aibalẹ, ati ipa ti ara ẹni ti Awọn nọọsi Shiftwork ni South Korea. Iwe akọọlẹ agbaye ti iwadii ayika ati ilera gbogbo eniyan, 18(8), 4199. doi.org/10.3390/ijerph18084199
Israeli, L., Rotter, G., Förster-Ruhrmann, U., Hummelsberger, J., Nögel, R., Michalsen, A., Tissen-Diabaté, T., Binting, S., Reinhold, T., Ortiz , M., & Brinkhaus, B. (2021). Acupressure ninu awọn alaisan ti o ni rhinitis inira akoko: idanwo iwadii iṣakoso ti a sọtọ. Oogun Kannada, 16 (1), 137. doi.org/10.1186/s13020-021-00536-w
Zick, SM, Sen, A., Hassett, AL, Schrepf, A., Wyatt, GK, Murphy, SL, Arnedt, JT, & Harris, RE (2018). Ipa ti Acupressure ti ara ẹni lori Awọn aami aisan ti o nwaye ni Awọn olugbala Akàn. JNCI akàn julọ.Oniranran, 2 (4), pky064. doi.org/10.1093/jncics/pky064
Zick, SM, Sen, A., Wyatt, GK, Murphy, SL, Arnedt, JT, & Harris, RE (2016). Iwadii ti Awọn oriṣi 2 ti Acupressure ti ara ẹni ti a nṣakoso fun rirẹ ti o ni ibatan akàn ti o duro ni awọn olugbala akàn igbaya: Idanwo Iwosan Laileto. JAMA oncology, 2 (11), 1470-1476. doi.org/10.1001/jamaoncol.2016.1867
Monson, E., Arney, D., Benham, B., Eye, R., Elias, E., Linden, K., McCord, K., Miller, C., Miller, T., Ritter, L., & Waggy, D. (2019). Ni ikọja Awọn oogun: Ipa Acupressure lori Irora Ti ara ẹni ati Awọn Iwọn Aibalẹ. Iwe akosile ti oogun yiyan ati afikun (New York, NY), 25(5), 517–521. doi.org/10.1089/acm.2018.0422
Lin, J., Chen, T., He, J., Chung, RC, Ma, H., & Tsang, H. (2022). Awọn ipa ti itọju acupressure lori aibanujẹ: Atunwo eto ati itupalẹ-meta. Iwe akọọlẹ agbaye ti ọpọlọ, 12 (1), 169–186. doi.org/10.5498/wjp.v12.i1.169
Mącznik, AK, Schneiders, AG, Athens, J., & Sullivan, SJ (2017). Ṣe Acupressure Kọlu Samisi naa? Idanwo Idari Ibi-Idari Mẹta-Apa Meta ti Acupressure fun Irora ati Iderun Aibalẹ ni Awọn elere-ije Pẹlu Awọn ipalara Idaraya Ti iṣan-ara. Iwe akọọlẹ ile-iwosan ti oogun ere idaraya: Iwe akọọlẹ osise ti Ile-ẹkọ giga ti Idaraya ti Ilu Kanada, 27 (4), 338-343. doi.org/10.1097/JSM.0000000000000378
Tan, JY, Molassiotis, A., Suen, LKP, Liu, J., Wang, T., & Huang, HR (2022). Awọn ipa ti acupressure auricular lori ọgbun ati eebi ti o fa kimoterapi ni awọn alaisan alakan igbaya: idanwo iṣakoso laileto alakoko. Oogun tobaramu BMC ati awọn itọju ailera, 22(1), 87. doi.org/10.1186/s12906-022-03543-y
Greenlee, H., DuPont-Reyes, MJ, Balneaves, LG, Carlson, LE, Cohen, MR, Deng, G., Johnson, JA, Mumber, M., Seely, D., Zick, SM, Boyce, LM, & Tripathy, D. (2017). Awọn itọnisọna adaṣe ti ile-iwosan lori lilo orisun-ẹri ti awọn itọju imudarapọ lakoko ati lẹhin itọju akàn igbaya. CA: Iwe akọọlẹ akàn fun awọn oniwosan, 67 (3), 194-232. doi.org/10.3322/caac.21397
Ho, KK, Kwok, AW, Chau, WW, Xia, SM, Wang, YL, & Cheng, JC (2021). Idanwo iṣakoso aileto lori ipa ti itọju ailera igbona aifọwọyi ni awọn aaye acupressure ti n ṣe itọju osteoarthritis ti orokun. Iwe akosile ti iṣẹ abẹ orthopedic ati iwadi, 16 (1), 282. doi.org/10.1186/s13018-021-02398-2
Fun awọn ẹni-kọọkan ti o ni iriri ejika ati irora ẹhin oke, le periscapular bursitis le jẹ idi ti o ṣeeṣe?
Awọn akoonu
Bursitis Periscapular
Awọn abẹfẹlẹ scapula / ejika jẹ egungun ti o yi ipo pada pẹlu ara oke ati gbigbe ejika. Iṣipopada scapula jẹ pataki si iṣẹ deede ti ejika ati ọpa ẹhin. Nigbati awọn iṣipopada ejika aiṣedeede tabi lojiji waye, iredodo ati awọn aami aisan irora le dagbasoke. (Augustine H. Conduah et al., Ọdun 2010)
Deede Scapula Išė
Scapula jẹ egungun onigun mẹta ni ẹhin oke ni ita agọ ẹyẹ. Lode tabi ita ẹgbẹ ni awọn ejika isẹpo socket / glenoid, nigba ti awọn iyokù ti awọn egungun sin bi asomọ ojuami fun awọn ti o yatọ ejika ati pada isan. Awọn scapula n yipada lori ẹyẹ egungun nigba gbigbe apa siwaju ati sẹhin. Egbe yi ni a npe ni scapulothoracic išipopada ati pe o ṣe pataki si iṣẹ deede ti apa oke ati isẹpo ejika. Nigbati scapula ko ba yọ ni iṣipopada iṣọpọ, iṣẹ ti torso ati awọn isẹpo ejika le di lile ati irora. (JE Kuhn et al., 1998)
Bursa Scapular
Bursa jẹ apo ti o kun omi ti o ngbanilaaye didan, lilọ kiri laarin awọn ẹya, awọn ara ara, awọn egungun, ati awọn tendoni. Bursae wa ni gbogbo ara, pẹlu awọn ti o wa ni iwaju ti ikun, ni ita ibadi, ati ni isẹpo ejika. Nigbati bursa ba di inflamed ati ibinu, awọn agbeka deede le di irora. Awọn bursae wa ni ayika scapula ni ẹhin oke. Meji ninu awọn apo bursa wọnyi wa laarin awọn egungun ati iṣan iwaju serratus ti o nṣakoso gbigbe scapular lori ogiri àyà. Apo bursa kan wa ni igun oke ti scapula, ti o sunmọ si ọpa ẹhin ni ipilẹ ọrun, ati ekeji wa ni igun isalẹ ti scapula, ti o sunmọ si aarin-aarin. Boya tabi awọn apo bursa mejeeji le ni ipa nipasẹ bursitis periscapular. Awọn bursae miiran wa ni ayika scapula ati awọn tendoni agbegbe, ṣugbọn awọn apo igun meji maa n jẹ bursae akọkọ ti o ni idagbasoke periscapular bursitis.
Iredodo
Nigbati awọn bursae wọnyi ba di igbona ati ibinu, wú, ati nipọn, ipo ti a mọ ni awọn abajade bursitis. Nigbati bursitis ba waye nitosi scapula, iṣan, ati awọn agbeka abẹfẹlẹ ejika le ja si aibalẹ ati irora. Awọn ami aisan ti o wọpọ julọ ti bursitis periscapular pẹlu:
Ayẹwo ti scapula le ṣe afihan awọn agbeka aiṣedeede ti abẹfẹlẹ ejika. Eyi le ja si iyẹ, nibiti a ko ti gbe abẹfẹlẹ ejika ni deede si ẹyẹ iha ti o si jade lọna aijẹ. Olukuluku ẹni ti o ni iyẹ scapula nigbagbogbo ni awọn mekaniki isẹpo ejika aiṣedeede nitori ipo ejika ti yipada.
Awọn okunfa
Awọn okunfa ti bursitis periscapular le jẹ orisirisi. Ohun ti o wọpọ julọ jẹ ailera apọju, nibiti iṣẹ ṣiṣe kan ti nfa irritation si bursa. Iwọnyi le pẹlu:
Awọn iṣẹ ṣiṣe ti o jọmọ ere-idaraya ti o waye lati lilo atunwi.
Awọn iṣẹ ti o ni ibatan si iṣẹ ti o waye lati lilo atunwi.
Awọn ipalara ikọlu ti o fa igbona tabi ibinu si bursa.
Diẹ ninu awọn ipo le fa anatomi ajeji tabi awọn protuberances egungun, binu bursa. Ipo kan jẹ idagbasoke egungun ti ko dara ti a mọ si osteochondroma. (Antônio Marcelo Gonçalves de Souza ati Rosalvo Zósimo Bispo Júnior 2014) Awọn idagba wọnyi le ṣe akanṣe kuro ni scapula, ti o yori si irritation ati igbona.
itọju
Itoju ti bursitis periscapular bẹrẹ pẹlu Konsafetifu awọn iwosan. Awọn itọju apanirun ko nilo lati ṣe atunṣe iṣoro naa. Itọju le pẹlu:
Iyoku
Igbesẹ akọkọ ni lati sinmi bursa ibinu ati yanju igbona naa.
Eyi le gba awọn ọsẹ diẹ ati pe o le ṣe nipasẹ iyipada ti ara, awọn ere idaraya, tabi awọn iṣẹ ti o jọmọ iṣẹ.
Ice
Ice jẹ wulo fun idinku iredodo ati iṣakoso irora.
Mọ bi o ṣe le yinyin ipalara daradara le ṣe iranlọwọ lati ṣakoso irora ati wiwu.
Itọju ailera
Itọju ailera ti ara le dinku awọn aami aiṣan ti igbona nipasẹ awọn adaṣe pupọ ati awọn isan.
Itọju ailera le mu ilọsiwaju awọn ẹrọ scapular ki ipalara naa ko di ti nlọ lọwọ ati loorekoore.
Iyika ajeji ti scapula lori ẹyẹ iha ko le ja si idagbasoke ti bursitis nikan, ṣugbọn ti a ko ba koju awọn ẹrọ aiṣedeede wọnyi, iṣoro naa le tun waye.
Awọn abẹrẹ Cortisone yẹ ki o ni opin ni awọn ofin ti iye awọn abẹrẹ ti a nṣe si ẹni kọọkan, ṣugbọn ni awọn iwọn lilo lopin le ṣe iranlọwọ pupọ.
Bibẹẹkọ, awọn iyọkuro cortisone yẹ ki o ṣee ṣe ni kete ti a ba ti jẹrisi ayẹwo.
Isẹ abẹ
Iṣẹ abẹ kii ṣe pataki ṣugbọn o le munadoko ninu awọn ẹni-kọọkan ti ko le ri iderun pẹlu awọn itọju Konsafetifu.
Iṣẹ abẹ ni a maa n lo fun awọn ẹni-kọọkan pẹlu anatomi scapular ajeji, bii awọn idagbasoke egungun tabi awọn èèmọ.
Ni Iṣoogun Iṣoogun Chiropractic ati Ile-iwosan Ise Iṣẹ, a tọju awọn ipalara ati awọn iṣọn irora onibaje nipa imudarasi agbara ẹni kọọkan nipasẹ irọrun, iṣipopada, ati awọn eto agility ti a ṣe fun gbogbo awọn ẹgbẹ ọjọ-ori ati awọn alaabo. Awọn eto itọju chiropractor wa ati awọn iṣẹ iwosan jẹ amọja ati idojukọ lori awọn ipalara ati ilana imularada pipe. Ti o ba nilo itọju miiran, awọn ẹni-kọọkan yoo tọka si ile-iwosan tabi dokita ti o baamu julọ si ipalara wọn, ipo, ati/tabi ailera.
Scapular Wing ni Ijinle
jo
Conduah, AH, Baker, CL, 3rd, & Baker, CL, Jr (2010). Isakoso ile-iwosan ti bursitis scapulothoracic ati scapula snapping. Ilera idaraya, 2 (2), 147-155. doi.org/10.1177/1941738109338359
Kuhn, JE, Plancher, KD, & Hawkins, RJ (1998). Symptomatic scapulothoracic crepitus ati bursitis. Iwe akosile ti Ile-ẹkọ giga ti Amẹrika ti Awọn oniṣẹ abẹ Orthopedic, 6 (5), 267-273. doi.org/10.5435/00124635-199809000-00001
de Souza, AM, & Bispo Júnior, RZ (2014). Osteochondroma: foju tabi ṣe iwadii?. Revista brasileira de ortopedia, 49 (6), 555-564. doi.org/10.1016/j.rboe.2013.10.002
Fun awọn ẹni-kọọkan ti o gbe awọn iwọnwọn soke, awọn ọna wa lati daabobo awọn ọrun-ọwọ ati dena awọn ipalara nigba gbigbe awọn iwọn?
Awọn akoonu
Idaabobo Ọwọ
Awọn ọwọ ọwọ jẹ awọn isẹpo eka. Awọn ọrun-ọwọ ni pataki ṣe alabapin si iduroṣinṣin ati arinbo nigba ṣiṣe awọn iṣẹ ṣiṣe tabi gbigbe awọn iwuwo. Wọn pese iṣipopada fun awọn gbigbe ni lilo awọn ọwọ ati iduroṣinṣin lati gbe ati gbe awọn nkan soke ni aabo ati lailewu (Ile-ikawe ti Oogun ti Orilẹ-ede, 2024). Awọn iwuwo gbigbe ni a ṣe ni igbagbogbo lati fun okun ati imuduro awọn ọwọ ọwọ; sibẹsibẹ, awọn agbeka wọnyi le fa irora ọrun-ọwọ ati ja si awọn ipalara ti ko ba ṣe ni deede. Idaabobo ọwọ le jẹ ki awọn ọrun-ọwọ lagbara ati ilera ati pe o jẹ bọtini lati yago fun awọn igara ati awọn ipalara.
Agbara ọwọ
Awọn isẹpo ọwọ ti ṣeto laarin ọwọ ati awọn egungun iwaju. Awọn ọrun-ọwọ wa ni awọn ori ila meji ti mẹjọ tabi mẹsan lapapọ awọn egungun kekere / awọn egungun carpal ati ti a ti sopọ si apa ati awọn egungun ọwọ nipasẹ awọn ligaments, nigba ti awọn tendoni so awọn iṣan agbegbe si awọn egungun. Awọn isẹpo ọwọ jẹ kondyloid tabi bọọlu ti a ṣe atunṣe ati awọn isẹpo iho ti o ṣe iranlọwọ pẹlu iyipada, itẹsiwaju, ifasilẹ, ati awọn gbigbe gbigbe. (National Library of Medicine. Ọdun 2024Eyi tumọ si awọn ọrun-ọwọ le gbe ni gbogbo awọn ọkọ ofurufu ti išipopada:
Ẹgbẹ si ẹgbẹ
Si oke ati isalẹ
Yiyi
Eyi n pese iṣipopada jakejado ṣugbọn o tun le fa aifọ ati yiya pupọ ati mu eewu igara ati ipalara pọ si. Awọn iṣan ti o wa ni iwaju apa ati iṣipopada ika ọwọ iṣakoso pataki fun mimu. Awọn iṣan wọnyi ati awọn tendoni ati awọn iṣan ti o wa ni ṣiṣe nipasẹ ọwọ-ọwọ. Fikun awọn ọrun-ọwọ yoo jẹ ki wọn jẹ alagbeka, ṣe iranlọwọ lati dena awọn ipalara, ati alekun ati ṣetọju agbara mimu. Ninu atunyẹwo lori awọn olutọpa iwuwo ati awọn apọn agbara ti o ṣe ayẹwo awọn iru awọn ipalara ti wọn ṣe, awọn ipalara ọwọ jẹ wọpọ, pẹlu iṣan ati awọn ọgbẹ tendoni jẹ eyiti o wọpọ julọ laarin awọn iwuwo iwuwo. (Ulrika Aasa ati al., 2017)
Idaabobo Awọn ọwọ ọwọ
Idaabobo ọrun-ọwọ le lo ọna-ọna pupọ, eyiti o pẹlu nigbagbogbo npo agbara, arinbo, ati irọrun lati mu ilera dara ati idilọwọ awọn ipalara. Ṣaaju ki o to gbe tabi kopa ninu eyikeyi idaraya titun, awọn ẹni-kọọkan yẹ ki o kan si olupese ilera ilera akọkọ wọn, olutọju-ara ti ara, olukọni, alamọja iṣoogun, tabi idaraya chiropractor lati rii iru awọn adaṣe ti o wa ni ailewu ati pese awọn anfani ti o da lori itanjẹ ipalara ati ipele ti ilera lọwọlọwọ..
Mu Ilọsiwaju sii
Iṣipopada ngbanilaaye awọn ọrun-ọwọ lati ni iwọn iṣipopada ni kikun lakoko idaduro iduroṣinṣin to ṣe pataki fun agbara ati agbara. Aisi iṣipopada ni isẹpo ọwọ le fa lile ati irora. Irọrun ni asopọ si iṣipopada, ṣugbọn jijẹ iyipada pupọ ati aini iduroṣinṣin le ja si awọn ipalara. Lati mu iṣipopada ọwọ pọ si, ṣe awọn adaṣe ni o kere ju meji si igba mẹta ni ọsẹ kan lati mu iwọn iṣipopada pọ si pẹlu iṣakoso ati iduroṣinṣin. Pẹlupẹlu, gbigbe awọn isinmi deede ni gbogbo ọjọ lati yiyi ati yika awọn ọwọ ọwọ ati rọra fa sẹhin lori awọn ika ọwọ lati na wọn yoo ṣe iranlọwọ lati yọkuro ẹdọfu ati lile ti o le fa awọn iṣoro arinbo.
Dara ya
Ṣaaju ki o to ṣiṣẹ, gbona awọn ọrun-ọwọ ati iyoku ara ṣaaju ṣiṣe. Bẹrẹ pẹlu iṣọn-alọ ọkan ina lati gba ito synovial ninu awọn isẹpo ti n ṣaakiri lati lubricate awọn isẹpo, gbigba fun gbigbe rọra. Fun apẹẹrẹ, awọn ẹni-kọọkan le ṣe awọn ikunku, yi awọn ọrun-ọwọ wọn pada, ṣe awọn adaṣe arinbo, rọ ati fa awọn ọrun-ọwọ, ati lo ọwọ kan lati fa awọn ika ọwọ pada ni rọra. Ni ayika 25% ti awọn ipalara ere idaraya jẹ ọwọ tabi ọwọ. Iwọnyi pẹlu ipalara hyperextension, omije ligamenti, iwaju-inu tabi irora ọwọ atanpako lati awọn ipalara ti o pọju, awọn ipalara extensor, ati awọn omiiran. (Daniel M. Avery 3rd et al., 2016)
Awọn idaraya ti okunkun
Awọn ọrun-ọwọ ti o lagbara jẹ iduroṣinṣin diẹ sii, ati fifun wọn le pese aabo ọrun-ọwọ. Awọn adaṣe ti o mu agbara ọwọ pọ si pẹlu fifa-soke, awọn gbigbe oku, awọn gbigbe ti kojọpọ, ati Zottman curls. Agbara mimu jẹ pataki fun ṣiṣe awọn iṣẹ ṣiṣe lojoojumọ, ti ogbo ni ilera, ati aṣeyọri tẹsiwaju pẹlu gbigbe iwuwo. (Richard W. Bohannon 2019) Fun apẹẹrẹ, awọn ẹni-kọọkan ti o ni iṣoro lati pọsi iwuwo lori awọn gbigbe oku wọn nitori igi ti o yọ kuro ni ọwọ wọn le ni ọrun-ọwọ ti ko to ati agbara dimu.
Awọn iṣọra
Awọn ipari ọwọ tabi awọn ọja iranlọwọ dimu tọ lati gbero fun awọn ti o ni awọn ọran ọwọ tabi awọn ifiyesi. Wọn le pese iduroṣinṣin ita ti a fi kun lakoko gbigbe, idinku rirẹ mimu ati igara lori awọn ligamenti ati awọn tendoni. Bibẹẹkọ, a gbaniyanju lati maṣe gbarale awọn murasilẹ bi arowoto-gbogbo iwọn ati si idojukọ lori imudarasi agbara ẹni kọọkan, arinbo, ati iduroṣinṣin. Iwadii lori awọn elere idaraya pẹlu awọn ipalara ọwọ fi han pe awọn ipalara tun waye pelu awọn ipari ti a wọ 34% ti akoko ṣaaju ipalara naa. Nitori ọpọlọpọ awọn elere idaraya ti o farapa ko lo awọn ipari, eyi tọka si awọn ọna idena ti o pọju, ṣugbọn awọn amoye gba pe o nilo iwadi diẹ sii. (Amr Tawfik et al., 2021)
Idilọwọ Awọn ipalara ilokulo
Nigbati agbegbe ti ara ba gba awọn iṣipopada atunwi pupọ laisi isinmi to dara, yoo wọ, igara, tabi igbona ni iyara, nfa ipalara ilokulo. Awọn idi fun awọn ipalara ilokulo jẹ iyatọ ṣugbọn pẹlu ko ni awọn adaṣe ti o yatọ lati sinmi awọn iṣan ati dena igara. Atunyẹwo iwadii lori itankalẹ ti awọn ipalara ninu awọn olutọpa iwuwo rii pe 25% jẹ nitori awọn ipalara ti iṣan apọju. (Ulrika Aasa ati al., 2017) Idilọwọ ilokulo le ṣe iranlọwọ lati yago fun awọn iṣoro ọwọ ọwọ.
Fọọmu to dara
Mọ bi o ṣe le ṣe awọn agbeka ni deede ati lilo fọọmu to dara lakoko adaṣe kọọkan / igba ikẹkọ jẹ pataki fun idilọwọ awọn ipalara. Olukọni ti ara ẹni, physiotherapist idaraya, tabi oniwosan ara le kọ bi o ṣe le ṣatunṣe mimu tabi ṣetọju fọọmu ti o pe.
Rii daju lati rii olupese rẹ fun imukuro ṣaaju gbigbe tabi bẹrẹ eto adaṣe kan. Egbogi ipalara Chiropractic ati Ile-iwosan Oogun Iṣẹ-ṣiṣe le ni imọran lori ikẹkọ ati iṣaaju tabi ṣe itọkasi ti o ba nilo ọkan.
Aasa, U., Svartholm, I., Andersson, F., & Berglund, L. (2017). Awọn ipalara laarin awọn olutọpa ati awọn agbara agbara: atunyẹwo eto. Iwe akọọlẹ Ilu Gẹẹsi ti oogun ere idaraya, 51 (4), 211-219. doi.org/10.1136/bjsports-2016-096037
Avery, DM, 3rd, Rodner, CM, & Edgar, CM (2016). Ọwọ-idaraya ti o ni ibatan ati awọn ipalara ọwọ: atunyẹwo. Iwe akosile ti iṣẹ abẹ orthopedic ati iwadi, 11 (1), 99. doi.org/10.1186/s13018-016-0432-8
Bohannon RW (2019). Agbara Imumu: Aṣamubamu ti ko ṣe pataki fun Awọn agbalagba agbalagba. Awọn ilowosi ile-iwosan ni ogbo, 14, 1681-1691. doi.org/10.2147/CIA.S194543
Tawfik, A., Katt, BM, Sirch, F., Simon, ME, Padua, F., Fletcher, D., Beredjiklian, P., & Nakashian, M. (2021). Iwadi lori Isẹlẹ ti Ọwọ tabi Awọn ipalara Ọwọ ni Awọn elere idaraya CrossFit. Cureus, 13 (3), e13818. doi.org/10.7759/cureus.13818
Diẹ ninu awọn rudurudu ti iṣan le fa awọn iṣẹlẹ nla ti neuropathy agbeegbe, ati fun awọn ẹni-kọọkan ti a ṣe ayẹwo pẹlu neuropathy agbeegbe onibaje, ṣe itọju ailera le ṣe iranlọwọ mu agbara lati gbe ni ayika lailewu pẹlu awọn oogun, awọn ilana, ati awọn atunṣe igbesi aye lati ṣe iranlọwọ iṣakoso ati ṣakoso awọn aami aisan?
Awọn akoonu
Awọn itọju Neuropathy agbeegbe
Itọju neuropathy agbeegbe pẹlu awọn itọju ailera aisan ati iṣakoso iṣoogun lati ṣe iranlọwọ lati yago fun ibajẹ aifọkanbalẹ ti o buru si.
Fun awọn oriṣi nla ti neuropathy agbeegbe, awọn ilowosi iṣoogun ati awọn itọju le ṣe itọju ilana ti o wa labẹ, imudarasi ipo naa.
Fun awọn oriṣi onibaje ti neuropathy agbeegbe, awọn ilowosi iṣoogun ati awọn okunfa igbesi aye le ṣe iranlọwọ lati yago fun lilọsiwaju ipo naa.
Itọju neuropathy agbeegbe onibaje fojusi lori ṣiṣakoso awọn aami aisan irora ati aabo awọn agbegbe ti aibalẹ ti o dinku lati ibajẹ tabi ikolu.
Itọju-ara-ẹni ati Awọn atunṣe Igbesi aye
Fun awọn ẹni-kọọkan ti o ti ni ayẹwo pẹlu neuropathy agbeegbe tabi ti o wa ni ewu ti idagbasoke ipo naa, awọn okunfa igbesi aye ṣe ipa pataki ninu ṣiṣakoso awọn aami aisan ati idilọwọ ibajẹ nafu lati buru si ati paapaa le ṣe idiwọ ipo naa lati dagbasoke. (Jonathan Enders et al., 2023)
Ipa irora
Olukuluku le gbiyanju awọn itọju ailera ti ara ẹni ati rii boya ati eyi ti o ṣe iranlọwọ lati dinku aibalẹ wọn ati lẹhinna ṣe agbekalẹ ilana ti wọn le ṣiṣẹ ni pipa. Itọju ara ẹni fun awọn aami aisan irora pẹlu:
Gbigbe paadi alapapo gbona lori awọn agbegbe irora.
Gbigbe paadi itutu (kii ṣe yinyin) lori awọn agbegbe irora.
Ibora agbegbe tabi fifi silẹ ni ṣiṣi silẹ, da lori awọn ipele itunu.
Wọ aṣọ ti ko ni ibamu, awọn ibọsẹ, bata, ati/tabi awọn ibọwọ ti a ko ṣe pẹlu ohun elo ti o le fa ibinu.
Yẹra fun lilo awọn ipara tabi awọn ọṣẹ ti o le fa ibinu.
Lo awọn ipara-itura tabi awọn ipara.
Mimu awọn agbegbe irora mọ.
Idena awọn ipalara
Imọran ti o dinku jẹ ọkan ninu awọn ipa ti o wọpọ julọ ti o le ja si awọn iṣoro bii ikọsẹ, iṣoro ni ayika, ati awọn ipalara. Idena ati ṣayẹwo nigbagbogbo fun awọn ipalara le ṣe iranlọwọ lati yago fun awọn ilolu bi awọn ọgbẹ ti o ni arun. (Nadja Klafke et al., 2023) Awọn atunṣe igbesi aye lati ṣakoso ati dena awọn ipalara pẹlu:
Wọ bata ti o ni fifẹ daradara ati awọn ibọsẹ.
Ṣayẹwo ẹsẹ, ika ẹsẹ, ika, ati ọwọ nigbagbogbo lati wa awọn gige tabi ọgbẹ ti o le ma ti rilara.
Mọ ki o bo awọn gige lati yago fun awọn akoran.
Lo iṣọra afikun pẹlu awọn ohun elo didasilẹ bi sise ati iṣẹ tabi awọn irinṣẹ ọgba.
Iṣakoso Arun
Awọn ifosiwewe igbesi aye le ṣe iranlọwọ lati yago fun lilọsiwaju arun ati pe o ni ibatan pẹkipẹki pẹlu awọn ewu ati awọn idi ti o fa. Lati ṣe iranlọwọ lati yago fun neuropathy agbeegbe tabi ilọsiwaju rẹ le ṣee ṣe nipasẹ: (Jonathan Enders et al., 2023)
Ṣe abojuto awọn ipele glukosi ilera ti o ba ni àtọgbẹ.
Yago fun ọti-waini fun eyikeyi neuropathy agbeegbe.
Ṣe itọju ounjẹ ti o ni iwọntunwọnsi daradara, eyiti o le pẹlu awọn afikun Vitamin, pataki fun awọn ajewebe tabi awọn alara.
Lori-ni-Counter Awọn itọju ailera
Awọn itọju ailera diẹ lori-counter le ṣe iranlọwọ pẹlu awọn aami aisan irora ati pe a le mu bi o ti nilo. Awọn itọju irora lori-counter pẹlu: (Michael Überall et al., 2022)
Fun sokiri lidocaine ti agbegbe, patch, tabi awọn ipara.
Awọn ipara Capsaicin tabi awọn abulẹ.
Topical Icy Gbona
Awọn oogun egboogi-iredodo ti kii-sitẹriọdu – Advil/ibuprofen tabi Aleve/naproxen
Tylenol/acetaminophen
Awọn itọju wọnyi le ṣe iranlọwọ lati yọkuro awọn aami aiṣan irora ti neuropathy agbeegbe, ṣugbọn wọn ko ṣe iranlọwọ lati mu imudara idinku, ailera, tabi awọn iṣoro isọdọkan. (Jonathan Enders et al., 2023)
Awọn oogun oogun
Awọn itọju ti oogun fun atọju neuropathy agbeegbe pẹlu awọn oogun irora ati awọn egboogi-iredodo. Awọn oriṣi onibaje ti neuropathy agbeegbe pẹlu:
Neuropathy ọti-lile
Ọgbẹ oyinbo neuropathy
Neuropathy ti o fa kimoterapi
Awọn itọju oogun fun awọn oriṣi onibaje yato si awọn itọju fun awọn oriṣi nla ti neuropathy agbeegbe.
Nigba miiran, afikun agbara oogun tabi Vitamin B12 ti a fun nipasẹ abẹrẹ le ṣe iranlọwọ lati dena lilọsiwaju nigbati neuropathy agbeegbe ni nkan ṣe pẹlu aipe Vitamin ti o lagbara. Itọju oogun le ṣe iranlọwọ lati tọju ilana ti o wa ni abẹlẹ ni diẹ ninu awọn oriṣi ti neuropathy agbeegbe nla. Itoju fun neuropathy agbeegbe nla, gẹgẹbi aisan Miller-Fisher tabi iṣọn Guillain-Barré, le pẹlu:
Awọn Corticosteroids
Immunoglobulins - awọn ọlọjẹ eto ajẹsara
Plasmapheresis jẹ ilana ti o yọ apakan omi ti ẹjẹ kuro, ti o da awọn sẹẹli ẹjẹ pada, eyiti o ṣe atunṣe iṣẹ ṣiṣe ti eto ajẹsara. (Sanja Horvat et al., 2022)
Awọn oniwadi gbagbọ pe ajọṣepọ kan wa laarin awọn ipo wọnyi ati iredodo aibajẹ ara, ati iyipada eto ajẹsara jẹ anfani fun atọju awọn aami aisan ati arun ti o wa ni abẹlẹ.
Isẹ abẹ
Ni awọn igba miiran, awọn ilana iṣẹ abẹ le ṣe anfani fun awọn ẹni-kọọkan ti o ni awọn iru kan ti neuropathy agbeegbe. Nigbati ipo miiran ba npọ si awọn aami aisan tabi ilana ti neuropathy agbeegbe, iṣẹ abẹ le ṣe iranlọwọ lati yọkuro awọn aami aisan ati dena ilọsiwaju arun. Eyi ti ṣe afihan imunadoko nigbati ifunmọ nafu tabi aipe iṣan jẹ awọn okunfa. (Wenqiang Yang et al., 2016)
Afikun ati Oogun Idakeji
Diẹ ninu awọn ọna ibaramu ati yiyan le ṣe iranlọwọ fun awọn ẹni-kọọkan lati koju irora ati aibalẹ. Awọn itọju wọnyi le ṣiṣẹ bi aṣayan ti nlọ lọwọ fun awọn ti o ni neuropathy agbeegbe onibaje. Awọn aṣayan le pẹlu: (Nadja Klafke et al., 2023)
Acupuncture jẹ gbigbe awọn abẹrẹ ni awọn agbegbe kan pato ti ara lati ṣe iranlọwọ lati dinku awọn aami aisan irora.
Acupressure jẹ lilo titẹ lori awọn agbegbe kan pato ti ara lati ṣe iranlọwọ lati dinku awọn aami aisan irora.
Itọju ifọwọra le ṣe iranlọwọ lati sinmi ẹdọfu iṣan.
Iṣaro ati awọn itọju ailera le ṣe iranlọwọ lati ṣakoso awọn aami aisan.
Itọju ailera ti ara tun le ṣiṣẹ bi paati pataki ti gbigbe pẹlu neuropathy agbeegbe onibaje ati gbigba pada lati inu neuropathy agbeegbe nla.
Itọju ailera ti ara le ṣe iranlọwọ fun awọn iṣan alailagbara lagbara, mu isọdọkan dara si, ati kọ ẹkọ bi o ṣe le ṣe deede si imọlara ati awọn iyipada moto lati wa ni ayika lailewu.
Olukuluku ẹni ti n ṣakiyesi ibaramu tabi itọju miiran ni iwuri lati sọrọ pẹlu olupese ilera akọkọ wọn lati pinnu boya o jẹ ailewu fun ipo wọn. Ipalara Iṣoogun Chiropractic ati Ile-iwosan Isegun Iṣẹ yoo ṣiṣẹ pẹlu olupese ilera ti ẹni kọọkan ati / tabi awọn alamọja lati ṣe agbekalẹ ilera ti o dara julọ ati ojutu itọju ilera lati pese iderun irora ati ilọsiwaju didara igbesi aye.
Neuropathy Agbeegbe: Itan Imularada Aṣeyọri
jo
Enders, J., Elliott, D., & Wright, DE (2023). Awọn Itumọ ti kii ṣe elegbogi ti n yọ jade lati tọju Neuropathy Agbeegbe Àtọgbẹ. Antioxidants & ifihan agbara redox, 38(13-15), 989–1000. doi.org/10.1089/ars.2022.0158
Klafke, N., Bossert, J., Kröger, B., Neuberger, P., Heyder, U., Layer, M., Winkler, M., Idler, C., Kaschdailewitsch, E., Heine, R., John, H., Zielke, T., Schmeling, B., Joy, S., Mertens, I., Babadag-Savas, B., Kohler, S., Mahler, C., Witt, CM, Steinmann, D. , … Stolz, R. (2023). Idena ati Itọju ti Kemotherapy-Induced Peripheral Neuropathy (CIPN) pẹlu Awọn Itumọ ti kii ṣe oogun: Awọn iṣeduro ile-iwosan lati Atunwo Scoping System ati Ilana Aṣeyọri Amoye. Awọn imọ-ẹrọ iṣoogun (Basel, Switzerland), 11 (1), 15. doi.org/10.3390/medsci11010015
Überall, M., Bösl, I., Hollanders, E., Sabatschus, I., & Eerdekens, M. (2022). Neuropathy agbeegbe dayabetik irora: lafiwe-aye gidi laarin itọju agbegbe pẹlu lidocaine 700 miligiramu pilasita oogun ati awọn itọju ẹnu. BMJ Ṣii iwadii àtọgbẹ ati itọju, 10 (6), e003062. doi.org/10.1136/bmjdrc-2022-003062
Horvat, S., Staffhorst, B., & Cobben, JMG (2022). Lidocaine inu iṣọn-ẹjẹ fun Itọju Irora Alailowaya: Ikẹkọ Ẹgbẹ Atunṣe. Iwe akọọlẹ ti iwadii irora, 15, 3459-3467. doi.org/10.2147/JPR.S379208
Yang, W., Guo, Z., Yu, Y., Xu, J., & Zhang, L. (2016). Irora Irora ati Imudara Didara-ti-aye ti o ni ibatan si Ilera Lẹhin Ilọkuro Microsurgical ti Awọn Nefu Agbeegbe ti Agbeegbe ni Awọn alaisan Pẹlu Neuropathy Agbeegbe Diabetic Irora. Iwe akọọlẹ ti ẹsẹ ati iṣẹ abẹ kokosẹ: Atẹjade osise ti Ile-ẹkọ giga ti Amẹrika ti Ẹsẹ ati Awọn oniṣẹ abẹ kokosẹ, 55 (6), 1185–1189. doi.org/10.1053/j.jfas.2016.07.004
Ọpa Iṣẹ iṣe ti IFM wa ni nẹtiwọọki itọkasi ti o tobi julọ ni Oogun Iṣẹ iṣe, ti a ṣẹda lati ṣe iranlọwọ fun awọn alaisan lati wa awọn oṣiṣẹ Oogun Iṣẹ iṣe nibikibi ni agbaye. IFM Awọn oṣiṣẹ ti o ni ifọwọsi ni atokọ ni akọkọ ninu awọn abajade wiwa, ti a fun ni ẹkọ gbooro wọn ni Oogun Iṣẹ iṣe
Awọn oriṣi bata ati Ipa wọn lori Pada
Agbara
