Litlhahiso tse akaretsang

• Boloka tšoaneleha ka ho etsa boikoetliso bo susumetsang pelo le morethetho oa ho hema (ho tsamaea, ho matha, ho palama baesekele, ho sesa, joalo-joalo).
• Matlafatsa mesifa Li-extensors tsa letsoho le li-flexible ke karolo ea bohlokoa ea thibelo. Ikopanye le physiotherapist, kinesiologist, tichere ea 'mele kapa setsebi sa liatleletiki.
• etsa boikoetliso ba ho futhumatsa ya mmele ohle pele ho papadi kapa mosebetsi.
• Nka khafetsa khefu.

Thibelo mosebetsing

• khetha lisebelisoa tse ikamahanyang le maemo ho anatomy. Ela hloko ka ho khetheha boholo ba sesebelisoa.
• Sebetsa a ho potoloha ha mosebetsi ea mosebetsi.
• Bitsa litšebeletso tsa a ergonomics kapa setsebi sa mosebetsi oa matsoho ho kenya tšebetsong lenaneo la thibelo. Quebec, litsebi tse tsoang ho Commission de la santé et de la sécurité du travail (CSST) li ka tataisa basebetsi le bahiri ts'ebetsong ena (sheba Libaka tsa thahasello).

Litlhahiso tsa ergonomic tsa ho sebetsa khomphuteng

• Qoba ho ba le matsoho a robehileng (a kobehileng holimo) ha u sebetsa ka keyboard le toeba. Mefuta e fapaneng ealibaka tsa matsoho ergonomic. Hlokomela hore ho phomola ha letsoho ha hoa lokela ho qojoa, kaha hangata ho baka katoloso ea letsoho.
• Itšetlehe ka tieo ka morao setulong, the kgutlela ka ho otloloha, ho thibela reflex ea ho beha boima holim'a matsoho.
• Sebelisa lebili la moqolo ka mokhoa o fokolang holim'a toeba tse fanoang. Tšebeliso ea eona e pheta-phetoang e hloka boiteko bo eketsehileng ho mesifa ea extensor ea forearm.
• ha toeba e fana ka likonopo tse kholo tse 2, e hlophise hore konopo e sebelisoang haholo e be e ka ho le letona (bakeng sa batho ba letsohong le letona) 'me u sebeliseindex ea ho tobetsa. Ka hona letsoho le boemong ba tlhaho haholoanyane.

Thibelo ho baatlelete

Ho loketse ho sebelisa litšebeletso tsa a mokoetlisi e nang le bokhoni ba ho ithuta mekhoa e sireletsehileng le e sebetsang. A ka boela a ruta mekhoa e fapaneng ea ho ikoetlisa ho otlolla le ho matlafatsa mesifa. Leha ho le joalo, mona ke mekhoa e meng ea thibelo.

Bakeng sa lipapali tsa racket

• Khetha racquet e lumellanang le boholo ba eona (boima ba racquet, boholo ba ho tšoara, joalo-joalo) le boemo ba papali. Ikopanye le setsebi.
• Moatlelete ea batlang ho eketsa lebelo la koetliso ea hae o lokela ho etsa joalo butle-butle.
• Fetola tsitsipano khoeleng ea racquet ka nepo: khoele e thata haholo e eketsa khatello ea maikutlo holim'a forearm.
• Etsa bonnete ba hore u hlaolela le ho boloka matla a mantlha a mesifa. Libapali tse ling tsa tennis, mesifa e ka morao e fokola 'me ha e fane ka matla a lekaneng lehetleng. Ho lefella bofokoli bona, libapali tsena hangata li sebelisa lichapo tse fanang ka phello ho bolo (liropo tsa ho itšeha kapa tsa borashe; selae ou toppin), ka lebaka la ho sisinyeha ha letsoho.
• Iketsetse boemo bo botle ba ho otla bolo. Ho otla "morao" ho baka khatello e eketsehileng setsoeneng, joalo ka ho otla bolo ha setsoe se sekametse ho uena. Sena e ka ba litlamorao tsa mosebetsi oa maoto o mobe kapa tebello e mpe ea papali.
• Bolo e lokela ho ama racquet ka hohle kamoo ho ka khonehang bohareng ho fokotsa ho thothomela, ho kenngoa ke letsoho le setsoe.
• Qoba ho bapala ka libolo tsa tennis tse metsi.
• Bapala khahlanong le mohanyetsi eo boemo ba hae ba papali bo ts'oanang le ba rona.
• Ha u khutlela ho ea bapala ho tsoa kotsi, beha sehlopha se thata sa epicondylar 1 kapa 2 inches ka tlas'a setsoe. E ka thusa ho fokotsa khatello ea methapo e bohloko, empa ha e nke sebaka sa kalafo.

Golf

• Ho ithuta mokhoa o nepahetseng oa ho bapala ke tsela e molemohali ea ho thibela epicondylalgia ho bapalami ba kolofo. Hangata ke pheletso ea motsamao oa ho potlakisa (o tlang pele ho tšusumetso ea sehlopha bolong ea kolofo) o hlokang ho lokisoa, kaha khatello ea setsoe e matla haholo ntlheng ena. Buisana le mokoetlisi oa lipapali.