Yadda ake magance ciwo a gefen gwiwa

Wadatacce

• Yadda ake yin maganin
• Mikewa don iliotibial
• Sakin rayuwa na musamman tare da abin nadi
• KT bugawa don rage gogayya
• Yadda ake gane ciwo
• Yadda za a guji ciwo na gwiwa

Jin zafi a gefen gwiwa yawanci alama ce ta cututtukan iliotibial band, wanda aka fi sani da gwiwa mai gudu, wanda ke tattare da ciwo a wannan yankin kuma wanda galibi ke tasowa a cikin masu keke ko masu tsere mai nisa, waɗanda ƙila ko a'a zama 'yan wasa.

Don warkar da wannan ciwo, ana ba da shawarar a tuntuɓi likitan kashi ko likitan kwantar da hankali kuma a bi sharuɗɗan jiyya, wanda galibi ya haɗa da amfani da mayuka na maganin kumburi, dabarun sakin jiki da kuma motsa jiki.

Wannan ciwo yana faruwa ne galibi ta ɓarkewar jijiya na mace, kusa da gwiwa, wanda ya ƙare da haifar da kumburi a wannan wuri. Babban abin da ke faruwa shi ne gaskiyar cewa mutum yana tafiya a kan waƙoƙin madauwari, koyaushe a kan hanya ɗaya ko kan zuriya, wanda ya ƙare da cika gefen gwiwa.

Yadda ake yin maganin

Abu na farko da aka fara amfani da shi don magance cututtukan iliotibial band shi ne yaƙar kumburi ta amfani da man shafawa mai kumburi wanda za a iya amfani da shi a yankin mai raɗaɗi sau 2 zuwa sau 3 a rana, tare da ɗan tausa, har sai fata ta sha samfurin gaba ɗaya. Sanya buhunan kankara shima yana taimakawa wajen magance radadi da kuma yaki da kumburi, amma bai kamata ayi amfani dasu ba kai tsaye tare da fata don kaucewa hatsarin konewa don haka kada ayi amfani da shi sama da mintina 15. kowane lokaci.

Hakanan yana da mahimmanci ayi atisaye tare da kowane tsoka a yankin gefen hanji da cinya, wanda ake kira tensor fascia lata, amma wata dabara wacce take da inganci ita ce cire jijiyar ta amfani da kwallon tausa wanda ke dauke da kananan 'kashin baya', ta amfani yiwar kumfa mai tsauri don goge yankin ko amfani da yatsan yatsan hannu da yatsan hannu don shafa wurin ciwon.

• Mikewa don iliotibial

Kwanta a bayanka ka yi amfani da bel ko tef don tafiya ƙarƙashin ƙafarka ka ɗaga ƙafarka har iyawarka har sai ka ji duk yankin baya na cinya ya miƙa sannan ka karkata ƙafarka zuwa gefe, zuwa tsakiyar jiki , Har sai kun ji an fadada dukkan yankin na gefen kafa, inda akwai ciwo. Tsaya a wannan matsayin na dakika 30 a minti 1 kowane lokaci kuma maimaita aikin aƙalla 3 kafin da bayan amfani da abin nadi.

A wannan shimfida yana da mahimmanci kar a cire kwankwason ku daga bene, idan ya sauƙaƙa, zaku iya lanƙwasa ƙashin na baya kaɗan don kiyaye kashin baya yadda ya kamata a ƙasa.

• Sakin rayuwa na musamman tare da abin nadi

Kwanciya a gefen ka a saman abin birgimar da ke nuna hoton kuma ka zame abin nadi a ƙasa, ta amfani da nauyin jiki don ya shafa dukkan yankin na gefe na mintina 2 zuwa 7. Hakanan zaka iya shafa yankin mai ciwo tare da kwallon tanis ko ƙwallon tausa a ƙasa, ta amfani da nauyin jikinka.

• KT bugawa don rage gogayya

Shigar da kintinkiri bugawa ko'ina cikin gefen cinya kuma hanya ce mai kyau don rage ƙwanƙwasa nama da ƙashi. Tef ɗin yakamata a sanya yatsansa 1 a ƙasa layin gwiwa kuma a ƙetare tsoka da jijiyar jiki, amma don samun tasirin da ake tsammani, dole ne a sanya shi yayin yaɗa wannan tsoka. Saboda wannan, mutum yana buƙatar ƙetare ƙafa kuma ya jingina akwati a gaba kuma zuwa gefen kishiyar daga rauni, tsawon wannan tef ɗin ya zama kusan 20 cm. Za a iya amfani da kaset na biyu a yanka a rabi don nannade cikin ƙwayar tsokar iliotibial, kusa da kwatangwalo.

Yadda ake gane ciwo

Ilwayar iliotibial band tana da azaba a matsayin alamar ciwo a gefen gwiwa wanda ke taɓarɓarewa yayin gudu da kuma lokacin hawa hawa ko sauka. Jin zafi ya fi yawa a gwiwa, amma yana iya faɗaɗawa zuwa ƙugu, yana yin tasiri ga dukkan ɓangaren cinya.

Likita, likitan kwantar da hankali ko mai koyarwa zasu iya yin gwajin cutar kuma baya buƙatar gwajin hoto kamar su rayukan rayuka saboda raunin baya gabatar da wani canji na ƙashi, amma banda sauran zato, likita na iya bada shawarar aikinsa.

Yadda za a guji ciwo na gwiwa

Ofaya daga cikin hanyoyin da za a bi don magance wannan ciwo shine ƙarfafa ƙwayoyin hanji saboda gwiwa zai iya zama mafi mahimmanci, rage haɗarin wannan tashin hankali wanda ke haifar da kumburi kuma, sakamakon haka, ciwo. Ayyukan Pilates na iya zama da amfani sosai don shimfiɗawa da ƙarfafa tsokoki na ƙafafu da glute, sake daidaita dukkan jiki.

Don gyara tafiya a cikin gudu yana da mahimmanci a dan lanƙwasa gwiwa yayin gudu don kwantar da tasirin tare da ƙasa kuma wannan shine dalilin da ya sa ba a ba da shawarar gudu tare da kafa koyaushe a miƙe sosai saboda yana ƙara haɗarin tashin hankali na iliotibial band.

A cikin mutanen da suke da gwiwoyi a hankali suna juyawa ciki ko tare da ƙafafun kafa, yana da mahimmanci a gyara waɗannan canje-canje ta hanyar maganin jiki tare da sake karatun ɗalibai na duniya don rage haɗarin sake faruwar wannan kumburi.