Zaka iya rage haɗarin ciwon motsi na carpal a hanyoyi da dama. Kuna iya zama mafi kusantar cututtuka na rawanin motsi saboda yanayin lafiya, mahimmanci, ko wata rauni na wuyan hannu. Zaka iya hana tsangwama na sake dawowa da koyi don kiyaye ƙwanƙwan ka a cikin matsayi mafi tsayi.
Maganin Lafiya
Girman kisa yana da babbar haɗari ga ƙwayar ramin mahaifa.
Idan rubutun ku na jiki (BMI) yana da shekaru 30 ko sama, kun kasance mafi haɗari. Ba'a san ainihin dalilin da ya sa karbawan yana kara yawan haɗari ba. Za ku rage yawancin lafiyar ku idan kun iya kula da nauyin jikinku a karkashin BMI na 30.
Rheumatoid arthritis, da ciwon sukari, da kuma hypothyroidism na ƙara yawan hatsarin da kafar motar motar motar. Wadannan yanayi da sauransu waɗanda ke haifar da kumburi ko kiyayewar ruwa sun kunshi sarari a cikin rami na carpal. Harshen jini a cikin ciwon sukari yana lalata jijiyoyi. Samun magani ga waɗannan yanayi zai iya rage yawan haɗari ga ciwon ƙwayar motsi na carpal.
Shekaru yana da wani haɗari, tare da ƙananan raunin karamin motsa jiki yana da rare a cikin yara kuma mafi girma a cikin mutane fiye da shekaru 40. Yayin da kake da shekaru, za ka so ka dauki ƙarin kula don kare kullunka.
Guje wa Tsarin Kwaƙwalwar Ƙwararren Ƙwararru
Kasancewa game da matsayi na wuyan ka zai iya rage yawan hadarin motar motar carpal. Matsayin kunnen hannu ne mafi aminci.
Wannan shine matsayi lokacin da hannunka yake cikin layi tare da wuyan hannu. Matsayi mai sassauci yana dabino ne, tare da dabino da yatsunsu sun lankwasa zuwa wuyan hannu. Matsayi mai tsawo yana tare da dabino sama.
Barci
Barci a hannunka, musamman ma idan sun kasance a cikin matsayi, suna kara yawan hadari. Zaka iya kula da hannunka a dare.
Idan kun riga kuna fuskantar numfashi ko tingling a hannunku da dare ko lokacin da kake farkawa, zaka iya saya katakon wuyan hannu don sa a cikin dare. Wannan zai kiyaye hannunka a matsayi na tsaka tsaki kuma zai hana ci gaba da ciwo na ramin motar motar.
Matsayin, Jago, da Matsayi
Kula da kafadunka maimakon kawaye yayin da kake zaune, tsaye, ko tafiya. Halin da ake ciki yana taimakawa wajen rage ƙwaƙwalwar hannu a hannunka da hannunka. Duk wani aiki da kake yi, yayinda duba wayarka, ya kamata a yi tare da makamai masu nisa daga jiki-ba ma kusa ba, ba ma nisa ba.
Idan ka ga kanka gripping wani abu kamar alkalami ko wayarka da ƙarfi, koyi don shakatawar riko ko gyara yadda kake riƙe da abu. Zaka iya amfani da alkalami mai laushi mai girma. Yi amfani da tsayawar wayar ko mariƙin. Duk wani kayan aiki ya kamata girman daidai don hannunka. Amfani da kayan aikin da suke da yawa zasu iya haifar da ƙyama.
Guje wa Tsarin Gyara a Ɗawainiya
A kowane aiki ko aiki, kula da yadda kake amfani da hannunka, musamman ma lokacin da kake yin irin wannan aikin sau da yawa. Ka guji ayyuka da suke buƙatar tsin zuciya ko motsawa tare da hannunka don lokaci mai tsawo.
Idan dole ne ka yi ayyuka da ke buƙatar karkatacciyar hannu da lankwasawa, ƙara yawan lokacin yin su a hankali.
Ɗauki hutu. Idan za ta yiwu, canza hannayenka a lokacin waɗannan ayyuka.
Halin da ake aiki a kan aiki akan ƙwayar karamin mota yana gani mafi yawa a cikin jerin ayyukan taro a cikin masana'antu, tsabtatawa, da kuma sarrafa abinci. Bugu da ƙari da sake yin amfani da waɗannan ayyuka don rage ƙwayar cuta, masu daukan ma'aikata suyi la'akari da ayyukan da ake bukata wanda yake buƙatar waɗannan ayyuka don haka ma'aikatan ba su ciyar da dogon sa'o'i ba.
Matsayin Kayan Ayyukan Kwamfuta
Gaskiyar ita ce, binciken ba su samo hanyar haɗin kai tsakanin kwamfuta mai amfani da kwamfuta ba ko kuma amfani da linzamin kwamfuta da kuma motsa jiki na karamar motar. Amma akwai wasu na'urorin kwamfuta da kuma kirkirar da za su iya ƙara ƙarfin damuwa akan wuyan hannu.
Canza waɗannan zai iya rage yawan ƙwayar rana ta yau.
- Matsayi da matsayi : Wayarka da kuma kujera ya kamata a tsayi inda ƙirarku suna matsala yayin amfani da keyboard kuma wuyan hannu ba su sassauci lokacin da kake bugawa. Ya kamata a saka idanu a matakin ido. Ya kamata a tallafa baya. Dole ne ƙafãfunku ya kasance a ƙasa a ƙasa (kada ku zauna tare da kafafen kafafu na kowane lokaci). Ya kamata allonku ya kasance a tsayin daka daga gare ku. Yi nazarin aikinka, da kuma yin duk canje-canjen da zaka iya.
- Ka riƙe hannayen hannu da tsaka tsaki: Lokacin da kake bugawa, kada a katse wuyan wuyanka a waje zuwa ga ruwan hotunanka ko cikin ciki zuwa ga yatsa. Ka riƙe wuyan hannu a mike.
- Kada ka huta hannuwanka: Lokacin bugawa, hannayenka su yi iyo a sama da keyboard, yarda yatsunsu su sami makullin makullin ta hanyar motsa dukan hannunka. Idan kullunka sun tsaya a wuri ɗaya, dole ne ka kunna hannunka don bugi duk makullin. Ƙunƙun ƙwayar wutan zai iya zama damuwa saboda ba lallai ya kamata ka huta hannunka ba yayin da ka rubuta. Ka yi la'akari da su a matsayin abin tunawa kada ka ɗora hannuwanka a kan gefen tebur ko tebur, amma ka riƙe ƙwanƙwan ka a cikin iska lokacin da ka rubuta.
- Kada ku haɗu: Akwai wasu haɗuwa da keystrokes waɗanda ke ɗaga hannayenku da wuyan hannu. Alal misali, gwada iko-Y tare da hannun hagu kawai. Duk lokacin da kake buƙatar yin haɗin haɗakar da ya haɗa da riƙe da ɗaya maɓalli kuma danna wani, yi amfani da hannu biyu. Wannan zai zama abin ban mamaki a farkon amma zai kiyaye ku daga yin rikici cikin matsayi. Wannan ya shafi amfani da maɓallin kewayawa ma.
- Sauya hannun matsayi sau da yawa : Kunna hannunka (knuckles a kan teburin) a lokacin da aka dakatar da shi a madaidaiciya hanya ce mai kyau don bawa wuyan hannu karya daga kasancewa a cikin matsayi duka rana. Samu cikin al'ada don kunna wuyan hannu a lokacin da kake tunani na la'anin gaba don rubutawa, magana akan wayar, ko karanta abubuwan a kwamfutar.
Ayyuka da Dama
Gyara da kwaskwarima don ɗawainiya da ke buƙatar yin amfani da hannunka da wuyan hannu suna da muhimmanci don hana rauni da mawuyacin hali. Idan kun rigaya akwai wasu alamun bayyanar cututtuka na rawanin motar carpal, tattauna tattaunawa tare da likitanku kamar yadda zasu iya ko ba za'a bada shawarar su ba. Abin takaici, bincike bai nuna nuna damuwa ba don yin amfani da yanayin.
Wigon Wuta
Ya kamata ka shimfiɗa tendons da tsokoki a cikin wuyan hannu yau da kullum. Za ku yi shi da sassafe kafin ku fara bugawa, a lokacin cin abinci, kuma a ƙarshen rana. Wannan ƙaddamar zai taimaka wajen kiyaye ƙwanƙwan ku daga ƙarfafawa da kuma haifar da matsalolin, irin su cututtukan raunuka , da sauran nau'i na raunin ƙwayar cuta (RSI).
- Yayin da yake tsaye, ka riƙe hannunka a tsaye a gabanka tare da yatsunka na tsawo, dabino suna fuskantar ƙasa.
- Kaɗa hannayenka a matsayin "tsayawa" (dabino suna fuskantar bangon a gabanka) yayin da kake ajiye kayanka. Riƙe wannan matsayi na biyar seconds.
- Koma hannunka zuwa wurin farawa kuma ka yi yatsan hannu. Rike na biyar seconds.
- Gyara kunnenku na ƙasa don haka mayar da hannunku yana fuskantar bangon a gabanku kuma kuna iya ganin kullunku. Rike na biyar seconds.
- A ƙarshe, komawa zuwa wurin farawa kuma shakata hannunka da yatsunsu. Rike na biyar seconds.
- Maimaita jerin sau 10 sau.
Ƙara game da minti biyu na shimfiɗawa don sauran jikinka zuwa ga aikinka na yau da kullum. Kashe kafadun ka kuma gyara baya. Matsar da kai daga gefe zuwa gefe. Dakatar da baya. Za ku ji jin dadi sosai kuma kuna da mummunan tashin hankali da zafi.
Ƙara ƙarfafa
Matsi mai laushi roba. Riƙe matsi tsawon biyar. Maimaita sau 15.
Yoga
Yoga zai iya taimakawa wajen ƙarfafa jikinka ta jiki da inganta yanayinka da kuma ƙarfin hali. An bayar da shawarar ga mutanen da suka kamu da cututtukan cututtuka na carpal.
Aiki-A-Job Conditioning
Idan aikinka yana buƙatar ayyuka waɗanda suke buƙatar karkatar da kunna hannuwanku, musamman ma idan dole ne ku yi amfani da motsi mai karfi ko ɗaukar kaya, ku tambayi mai aikin ku don yin kwaskwarima. Zai fi kyau a hankali a ƙara yawan lokacin da kuka ciyar a waɗannan ayyukan.
Tsaida Harkokin Ciwon Ƙwayar Carpal Rashin Ciwo Cutar Gwiwoyi
Idan ka sami hannu ko yatsan yatsa, ƙuntatawa, ko zafi, ya kamata ka dauki matakai don hana damuwa da yanayin. Duba likitan ku idan kun sami wadannan bayyanar cututtuka na makonni da yawa. Idan sun kasance ba tare da izini ba, suna ci gaba da haɗarin tsoka da tsoka da lalacewa wanda zai iya zama wanda ba zai iya ba.
> Sources:
> Carlson H, Colbert A, Frydl J, Arnall E, Elliot M, Carlson N. Sauran Zaɓuka na Gudanar da Gwaninta na Ciwon Ƙwarar Rawan Ƙarar Carpal. Jaridar Duniya na Clinical Rheumatology . 2010; 5 (1): 129-142. Doi: 10.2217 / IJR.09.63.
> Ciwo mai Ruwa Tun daga Carpal . Binciken Arthritis Birtaniya. http://www.csp.org.uk/sites/files/csp/secure/2_carpal_tunnel.pdf.
> Rubutun Maganin Rashin Harshen Carpal. Ƙungiyar Cibiyar Kwayoyin Tsaro ta Duniya da Tashin Kashe. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Carpal-Tunnel-Syndrome-Fact-Sheet.
> Chammas M, Boretto J, Burmann LM, Ramos RM, da Santos Neto FC, Silva JB. Raunin Ruwa na Carpal - Part I (Anatomy, Physiology, Etiology and Diagnosis). 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. Ƙungiya tsakanin Ma'aikata na Halitta na Halitta da Ma'aikata Game da Ayyuka da Maɗaukaki na Rashin Harshen Carpal: Wani Bayani na Binciken Tsarin Gida da Binciken Meta na Bincike na Yanzu. BMC Cutar Musculoskeletal . 2015; 16: 231. Doi: 10.1186 / s12891-015-0685-0.