ปวดไหล่

posted on 14 May 2011 10:28 by wirada-clinic directory Lifestyle, Knowledge

 

 

ข้อไหล่  สามารถเคลื่อนไหวได้เกือบทุกทิศทาง ประกอบกับโครงสร้างของข้อไหล่ไม่มั่นคง  ทำให้ข้อไหล่มีโอกาสได้รับบาดเจ็บได้ง่ายและบ่อย

อาการปวดไหล่ที่พบบ่อย 

  • ภาวะเอ็นข้อไหล่อักเสบ มักเกิดในผู้สูงอายุ หรือจากการเล่นกีฬา หรือจากอุบัติเหตุ 
  • ภาวะข้อไหล่ติด (แข็ง)  
  • ภาวะข้อไหล่หลุด 
  • ภาวะกระดูกหักที่หัวไหล่ 
  • อาการปวดร้าวไปที่หัวไหล่  เกิดจากอาการปวดต้นคอ หรือสะบัก 
  • โรคของอวัยวะภายในบางชนิด เช่น โรคหัวใจ ฯลฯ  

สาเหตุของอาการปวดไหล่ที่พบได้บ่อย 

  1. ความเสื่อมตามวัยในผู้สูงอายุ เพราะข้อไหล่ถูกใช้งานมานาน  เส้นเอ็นกล้ามเนื้อรอบข้อไหล่เกิดการเสื่อมและฉีกขาดได้ง่าย  ส่งผลทำให้ข้อไหล่ยึดติดแข็งตามมา
  2. การบาดเจ็บของหัวไหล่ เช่น ผู้ที่ทำงานหนัก หรือเล่นกีฬา
  3. การใช้งานที่ผิดวิธี หรือการใช้งานที่หนักเกินไป มักเกิดจากการกระทบกระแทกหรือเสียดสีของเอ็นกล้ามเนื้อรอบข้อไหล่

 

วิธีการปฏิบัติตนเมื่อมีอาการปวดไหล่ 

  1. หยุดพักการใช้ข้อไหล่
  2. ภายใน 24 ชั่วโมงแรก หลังจากมีอาการปวดประคบด้วยความเย็น โดยใช้ผ้าห่อน้ำแข็งประคบบริเวณที่ปวด 10 - 15 นาที
  3. หลังจากมีอาการมาแล้ว 24 ชั่วโมงประคบด้วยความร้อน โดยใช้ถุงน้ำร้อนหรือผ้าชุบน้ำอุ่นประคบบริเวณที่ปวด 15 - 20  นาที
  4. แกว่งแขนเบาๆ จะช่วยลดอาการปวดได้ โดยเอาแขนข้างที่ไม่เจ็บจับพนักเก้าอี้ ก้มตัวให้ขนานกับพื้น ค่อยๆห้อยแขนข้างที่เจ็บลง แกว่งแขนไปข้างหน้า–หลัง  หรือข้างใน–นอก  หรือแกว่งเป็นวงกลม ตามเข็มและทวนเข็มนาฬิกา ทำครั้งละ 1-2 นาที วันละ  2–3 ครั้ง
  5. ออกกำลังกาย เพื่อเพิ่มองศาการเคลื่อนไหวของข้อไหล่  หากมีอาการข้อไหล่ติด ดังนี้

ท่าที่ 1 ยืนตรงหันหน้าเข้าผนังเอานิ้วแตะข้างฝาไต่ขึ้น–ลง เริ่มมุมน้อย จนตัวแนบผนังแขนยืดสุด

 

ท่าที่ 2 ยืนตรงใช้ผ้าเช็ดตัวพาดบ่ามือจับปลายผ้าทั้งสองข้างใกล้ๆกัน แขนดีอยู่ข้างบน แขนข้างที่ปวดอยู่ข้างล่าง ใช้แขนดีดึงผ้าขึ้นลง ทำชุดละ 10 ครั้ง วันละ 2-3 ครั้ง

  

ท่าที่ 3 ใช้มือทั้งสองข้างถือท่อน้ำหรือผ้า  ยกขึ้นเหนือศีรษะด้านหน้า  และลงทำชุดละ 10 ครั้ง วันละ 2-3  ครั้ง

 

      

การปฏิบัติตนเพื่อป้องกันอาการปวดไหล่ / ไหล่ติด 

  1. หมั่นออกกำลังกายกล้ามเนื้อข้อไหล่ตามที่เคยทำมาเรื่อย ๆ
  2. หลีกเลี่ยงการใช้ข้อไหล่ที่เกินกำลัง เช่น ยกของหนักมาก หรือยกแขนค้างไว้นาน ๆ
  3. ยกของควรยกให้ชิดไว้กับตัวและใช้ท่างอข้อศอก
  4. ไม่ใช้แขนยันตัวค้างไว้นานในท่านอนคว่ำ เพราะจะรับน้ำหนักมากเกินไป
  5. ควรยืนหรือเดิน ให้ลำตัวตรง  อกผายไหล่ผึ่ง
  6. พยายามหาเวลาพักในขณะทำงาน ไม่ควรอยู่ในท่าในท่าหนึ่งนานเกินครึ่งชั่วโมง

 

“ หลังจากปฏิบัติตามวิธีข้างต้นแล้วอาการไม่ดีขึ้น หรือมีอาการปวดมาก หรือมีอาการชาร่วมด้วยควรรีบปรึกษานักกายภาพบำบัด ”

 

ถ้าคุณปวดไหล่หรือมีอาการดังกล่าวมานี้ วิรดาคลินิกกายภาพบำบัด เราจะเริ่มจากหาสาเหตุของปวดไหล่ โดยจะทำการซักประวัติและตรวจร่างกาย แจ้งผลให้ทราบและให้การรักษาอาการปวดไหล่ด้วยวิธีกายภาพบำบัด ซึ่งเป็นการรักษาโดยหลักการทางธรรมชาติ ไม่มีการใช้ยา ไม่ฉีดยา และไม่ต้องการผ่าตัด  พร้อมทั้งแนะนำวิธีการปฏิบัติตนอย่างเหมาะสม รวมถึงวิธีการออกกำลังกายที่ถูกวิธี เพื่อช่วยแก้อาการปวดไหล่ของคุณได้อย่างปลอดภัย  ทำให้มีอาการดีขึ้น นอกจากนี้สามารถป้องกันอาการปวดไหล่ไม่ให้กลับมาเป็นซ้ำดังกล่าวได้ด้วย

 

ข้อมูลโดย วิรดาคลินิกกายภาพบำบัด ติดถนนลาดพร้าว หน้าซอย 11 ใกล้ห้างบิ๊กซี เอ็กซ์ตร้า ลาดพร้าว (คาร์ฟรูลาดพร้าวเดิม)

 กรุณานัดล่วงหน้า โทร. 02-9387376

 

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