{"id":78724,"date":"2024-09-05T09:55:22","date_gmt":"2024-09-05T09:55:22","guid":{"rendered":"https:\/\/beststringer.com\/tennis-elbow-prevention-players-stringers\/"},"modified":"2026-05-23T03:01:13","modified_gmt":"2026-05-23T03:01:13","slug":"tennis-elbow-prevention-players-stringers","status":"publish","type":"post","link":"https:\/\/beststringer.com\/ga\/tennis-elbow-prevention-players-stringers\/","title":{"rendered":"Uillinn Lead\u00f3ige: C\u00faiseanna, Cosc agus Bainist\u00edocht d\u2019Imreoir\u00ed agus do Theaghr\u00e1naithe"},"content":{"rendered":"
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\"C\u00faiseanna<\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n
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1.1 Ag Tuiscint Uillinn Lead\u00f3ige (Tennis Elbow)<\/strong><\/h5>\n\n\n\n

Cad is Uillinn Lead\u00f3ige<\/mark> ann i gComhth\u00e9acs Racaid<\/mark>?<\/strong><\/h2>\n\n\n\n

Cialla\u00edonn tuiscint ar uillinn lead\u00f3ige (tennis elbow) \u00e9 a aithint mar cheann de na fadhbanna l\u00e1imhe is coitianta i sp\u00f3irt racaid. Sa treoir seo, foghlaimeoidh t\u00fa conas a chuireann br\u00fa athchleachtach, teicn\u00edc, agus socr\u00fa racaid le pian ar an uillinn sheachtrach. C\u00e9 go mbaineann s\u00e9 go coitianta le lead\u00f3g, caithfidh sreang\u00f3ir\u00ed badmantain agus imreoir\u00ed ar fud gach sp\u00f3rt racaid na prionsabail ch\u00e9anna maidir le tarchur turrainge a thuiscint.

C\u00e9 go bhfuil sc\u00edth agus meast\u00f3ireacht leighis chu\u00ed r\u00edth\u00e1bhachtach, socra\u00edonn do roghanna trealaimh \u2014 go h\u00e1irithe \u00e1bhar sreinge agus punt (lbs) \u2014 an m\u00e9id turrainge a aistr\u00edtear chuig do l\u00e1mh. T\u00e1 m\u00e1istreacht ar na coincheapa seo riachtanach d’imreoir\u00ed agus do shreang\u00f3ir\u00ed gairmi\u00fala a bhfuil s\u00e9 mar aidhm acu riosca a laghd\u00fa agus tac\u00fa le himirt fhadt\u00e9armach.

Seo peirspict\u00edocht phraitici\u00fail: C\u00e9im 1: Aithin nach leigheasann trealamh gortuithe, ach is f\u00e9idir leis an gcruas a laghd\u00fa go m\u00f3r. C\u00e9im 2: Tuig gurb iad teicn\u00edc agus r\u00fas\u00e1id na pr\u00edomhch\u00faiseanna. C\u00e9im 3: T\u00e9igh i gcomhairle le Sreang\u00f3ir Deimhnithe Idirn\u00e1isi\u00fanta chun socr\u00fa sreinge a roghn\u00fa a thugann tosa\u00edocht do chompord l\u00e1imhe agus d’ions\u00fa turrainge.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n

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\"C\u00f3itse\u00e1la\u00ed<\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n
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1.2 Comhartha\u00ed & Forbairt<\/strong><\/h5>\n\n\n\n

Ag Aithint Comhartha\u00ed<\/mark> na hUillinne Lead\u00f3ige<\/mark><\/strong><\/h2>\n\n\n\n

Is \u00ed riail \u00f3rga an ch\u00faraim l\u00e1imhe n\u00e1 \u00e9isteacht le do chorp go luath. Is minic a bh\u00edonn uillinn lead\u00f3ige, n\u00f3 eipeacondylitis cliath\u00e1nach, i bhfoirm p\u00e9ine agus mothaitheachta ar an gcuid sheachtrach den uillinn. Is minic a scaipeann an m\u00edchompord seo s\u00edos an forearm agus is gn\u00edomhartha coitianta a spreagann \u00e9 cos\u00fail leis an racaid a ghreimni\u00fa, c\u00fal-l\u00e1mh aon-l\u00e1imhe a bhualadh, n\u00f3 fi\u00fa croitheadh l\u00e1imhe simpl\u00ed.

Forbra\u00edonn s\u00e9 \u00f3 l\u00f3d\u00e1il agus br\u00fa athchleachtach ar theann\u00e1in an forearm. I gc\u00e1s imreoir\u00ed, is f\u00e9idir le m\u00e9aduithe tobanna i m\u00e9id imeartha n\u00f3 \u00fas\u00e1id a bhaint as trealamh a aistr\u00edonn an iomarca turrainge na hair\u00edonna seo a luath\u00fa go tapa. Crutha\u00edonn sreanga righne agus droch-mheicnic strus cumaisc a bh\u00edonn deacair ag an bhforearm a ions\u00fa.

Caithfidh imreoir\u00ed idirdheal\u00fa a dh\u00e9anamh idir gn\u00e1th-thuirse mhat\u00e1nach agus pian g\u00e9ar, lean\u00fanach an bhr\u00fa teann\u00e1in. M\u00e1 t\u00e1 comhartha\u00ed lean\u00fanacha agat, t\u00e1 s\u00e9 riachtanach meast\u00f3ireacht leighis chu\u00ed a lorg \u00f3 ghairm\u00ed c\u00faraim sl\u00e1inte in \u00e1it brath go hioml\u00e1n ar athruithe trealaimh le gn\u00edomh\u00fa mar leigheas.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n

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\"Imreoir<\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n
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1.3 Pr\u00edomhch\u00faiseanna i Lead\u00f3g<\/strong><\/h5>\n\n\n\n

Ag Tuiscint C\u00faiseanna<\/mark> le hUillinn Lead\u00f3ige<\/mark><\/strong><\/h2>\n\n\n\n

C\u00e9 gur minic a chuirtear an locht go hioml\u00e1n ar an racaid mar gheall ar uillinn lead\u00f3ige, is iond\u00fail gur fadhb ilfhacht\u00f3iri\u00fail \u00ed. Cuireann teicn\u00edc mh\u00edchu\u00ed, go h\u00e1irithe ar ch\u00fal-l\u00e1imhe aon-l\u00e1imhe d\u00e9anacha, iachall ar mhat\u00e1in an forearm strus ollmh\u00f3r a ions\u00fa. Mura bhfuil meicnic sholadach agat, n\u00ed dh\u00e9anfaidh fi\u00fa an tsreang is boige do l\u00e1mh a chosaint go hioml\u00e1n.

T\u00e1 buill\u00ed as l\u00e1rionad ina gc\u00fais mh\u00f3r eile. M\u00e1 bhuailtear an liathr\u00f3id lasmuigh den spota milis, casann an racaid go tobann, ag cur tonnchrith dhian d\u00edreach s\u00edos an seafta isteach sa l\u00e1mh agus san uillinn. M\u00e9ada\u00edonn r\u00fas\u00e1id freisin, amhail imirt cluich\u00ed troma c\u00faig l\u00e1 sa tseachtain tar \u00e9is briseadh fada, an riosca go m\u00f3r.

B\u00edonn tionchar m\u00f3r ag an trealamh ar an gcothrom\u00f3id seo. Cuireann m\u00e9id greama at\u00e1 r\u00f3-bheag n\u00f3 r\u00f3-mh\u00f3r iachall ort l\u00e1imhse\u00e1il na racaide a fh\u00e1isceadh r\u00f3-dhaingean. In \u00e9ineacht le fr\u00e1ma\u00ed at\u00e1 thar a bheith righin n\u00f3 sreanga neamhthr\u00f3caireacha, crutha\u00edonn na facht\u00f3ir\u00ed seo stoirm fhoirfe do mh\u00edchompord l\u00e1imhe.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n

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\"Sreang\u00f3ir<\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n
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1.4 R\u00f3l na Sreanga Lead\u00f3ige<\/strong><\/h5>\n\n\n\n

R\u00f3l na Sreanga Lead\u00f3ige<\/mark> i gCompord L\u00e1imhe<\/mark><\/strong><\/h2>\n\n\n\n

Feidhm\u00edonn do shocr\u00fa sreinge mar an pr\u00edomh-scagaire le haghaidh turraing imbhuailte. T\u00e1 tuiscint ar an sineirg\u00edocht seo riachtanach d’imreoir\u00ed agus do shreang\u00f3ir\u00ed at\u00e1 ag d\u00e9ile\u00e1il le h\u00edogaireacht l\u00e1imhe:<\/p>\n\n\n\n

C\u00e9n F\u00e1th a Bhfuil T\u00e1bhacht leis an \u00c1bhar.<\/strong> Socra\u00edonn an t-\u00e1bhar ions\u00fa turrainge. T\u00e1 gut n\u00e1d\u00fartha agus sreanga ilfhilim\u00e9adacha an-leaisteach, ag tairiscint freagra bog, at\u00e1 cairdi\u00fail don l\u00e1mh, agus tarchuireann poileistir righne i bhfad n\u00edos m\u00f3 tonnchrith isteach sa l\u00e1mh.<\/p>\n\n\n\n

C\u00e9n F\u00e1th a Bhfuil T\u00e1bhacht le Punt.<\/strong> Socra\u00edonn an punt (lbs) daingne na leapa sreinge. Tugann punt ard cruinneas ach crutha\u00edonn s\u00e9 moth\u00fa righin, cos\u00fail le cl\u00e1r. Gn\u00edomha\u00edonn punt n\u00edos \u00edsle cos\u00fail le traimpil\u00edn, ag ions\u00fa turrainge agus ag treisi\u00fa compord.<\/p>\n\n\n\n

Tionchar na mBuill\u00ed As L\u00e1rionad.<\/strong> M\u00e1 \u00fas\u00e1ideann t\u00fa poileistear righin ag punt ard, is m\u00f3r an turraing don uillinn a bh\u00edonn i mbuille as l\u00e1rionad. D\u00e9anfaidh sreang\u00f3ir gairmi\u00fail an cine\u00e1l sreinge agus punt a ail\u00edni\u00fa i gc\u00f3na\u00ed chun an spota milis a uasmh\u00e9ad\u00fa agus chun strus neamhriachtanach na l\u00e1imhe a laghd\u00fa.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n

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\"Sreang\u00f3ir<\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n
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1.5 Cine\u00e1lacha Sreinge & Uillinn Lead\u00f3ige<\/strong><\/h5>\n\n\n\n

Compar\u00e1id idir Cine\u00e1lacha Sreinge<\/mark> le haghaidh Compoird<\/mark><\/strong><\/h2>\n\n\n\n

Gut N\u00e1d\u00fartha & Ilfhilim\u00e9ad.<\/strong>
Is iad seo na caighde\u00e1in \u00f3ir do chompord l\u00e1imhe. Sol\u00e1thra\u00edonn siad ions\u00fa turrainge den scoth agus coinn\u00edonn siad a n-leaisteachas thar am, rud a fh\u00e1gann gurb iad na sreanga is fearr iad chun uillinn lead\u00f3ige a chosc agus a bhainisti\u00fa.<\/p>\n\n\n\n

Gut Sint\u00e9iseach.<\/strong>
Talamh l\u00e1rnach maith. C\u00e9 nach bhfuil s\u00e9 chomh bog le hilfhilim\u00e9ad pr\u00e9imhe, t\u00e1 gut sint\u00e9iseach i bhfad n\u00edos boige n\u00e1 poileistear agus cuireann s\u00e9 cothroma\u00edocht r\u00e9as\u00fanta idir chompord agus costas ar f\u00e1il d’imreoir\u00ed \u00e1ineasa.<\/p>\n\n\n\n

Sreanga Poileistir.<\/strong>
Is facht\u00f3ir riosca coitianta do phian l\u00e1imhe \u00e9 \u00fas\u00e1id a bhaint as sreanga poileistir at\u00e1 righin. T\u00e1 siad deartha le haghaidh marthanachta agus casadh (spin) uasta, n\u00ed compord. Ba ch\u00f3ir do Shreang\u00f3ir Deimhnithe Idirn\u00e1isi\u00fanta rabhadh a thabhairt d’imreoir\u00ed a bhfuil fadhbanna uillinne acu faoi chruas na socruithe l\u00e1n-phoileistir.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n

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\"Imreoir<\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n
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1.6 Coigeartuithe ar Phunt (Lbs)<\/strong><\/h5>\n\n\n\n

Ag Tuiscint Punt Sreinge<\/mark> agus Uillinn Lead\u00f3ige<\/mark><\/strong><\/h2>\n\n\n\n

Is bealach praitici\u00fail \u00e9 do shocr\u00fa a choigeart\u00fa chun strus na l\u00e1imhe a bhainisti\u00fa. \u00das\u00e1id an creat simpl\u00ed seo chun an chompord a bharrfheabhs\u00fa sula bhfilleann t\u00fa ar an gc\u00fairt:<\/p>\n\n\n\n

C\u00e9im 1: \u00cdsligh an Punt Tagartha.<\/strong> Is minic a fheabhsa\u00edonn punt n\u00edos \u00edsle compord agus ions\u00fa turrainge. D\u00e9anann titim 3 go 5 phunt an leaba sreinge a bhog\u00fa, rud a fh\u00e1gann go bhfuil imbhuailt\u00ed i bhfad n\u00edos l\u00fa d’aistri\u00fa ar an l\u00e1mh.<\/p>\n\n\n\n

C\u00e9im 2: Seachain Righneas Foircneach.<\/strong> Faigh amach an bhfuil do phunt reatha r\u00f3-ard le haghaidh d’\u00e1bhar sreinge. D\u00e9anann punt ard in \u00e9ineacht le sreang righin teorann\u00fa m\u00f3r ar an spota milis agus formh\u00e9ada\u00edonn s\u00e9 tonnchrith nach dteasta\u00edonn.<\/p>\n\n\n\n

C\u00e9im 3: T\u00e1st\u00e1il le haghaidh Compord Iarbh\u00edr.<\/strong> Bain triail as an socr\u00fa n\u00edos boige agus d\u00e9an meas\u00fan\u00fa ionraic ar an laghda\u00edonn s\u00e9 tuirse na l\u00e1imhe. Cuimhnigh, taca\u00edonn coigeartuithe trealaimh le compord ach n\u00ed chuireann siad in ionad an gh\u00e1 at\u00e1 le sc\u00edth cheart agus comhairle leighis.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n

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\"Sreang\u00f3ir<\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n
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1.7 Cosc & Bainist\u00edocht<\/strong><\/h5>\n\n\n\n

Leideanna d’Imreoir\u00ed<\/mark> agus do Shreang\u00f3ir\u00ed<\/mark><\/strong><\/h2>\n\n\n\n

\u00c9il\u00edonn cosc agus bainist\u00edocht chu\u00ed cur chuige comhoibr\u00edoch. M\u00faineann c\u00farsa sreang\u00fa racaid gur ch\u00f3ir do shreang\u00f3ir\u00ed sreanga n\u00edos boige a mholadh agus m\u00e9ideanna greama a athbhreithni\u00fa chun compord a fheabhs\u00fa, in ionad a bheith ag d\u00e9anamh c\u00f3ipe de shocruithe righne \u00f3 ghairmithe.<\/p>\n\n\n\n

Ag Best Stringer Worldwide, tuigimid go gcuireann Sreang\u00f3ir Deimhnithe Idirn\u00e1isi\u00fanta comhairle fhreagrach ar f\u00e1il. C\u00e9 go gcaithfidh imreoir\u00ed d\u00edri\u00fa ar theicn\u00edc a fheabhs\u00fa, t\u00e9amh suas i gceart, agus sc\u00edth a ligean nuair a bh\u00edonn pian ann, is f\u00e9idir le sreang\u00f3ir socr\u00fa a shol\u00e1thar a \u00edoslaghda\u00edonn turraing imbhuailte.<\/p>\n\n\n\n

Tr\u00ed thosa\u00edocht a thabhairt do shocruithe at\u00e1 cairdi\u00fail don l\u00e1mh, cinnt\u00edonn \u00e1r ndeimhni\u00fa sreang\u00f3ra go bhfuil a fhios ag teicneoir\u00ed go d\u00edreach cathain a mholfaidh siad hibrid\u00ed n\u00f3 punt n\u00edos \u00edsle. Cuireann t\u00fa deireadh le cruas neamhriachtanach, b\u00edonn meas agat ar theorainneacha an trealaimh, agus d\u00edr\u00edonn t\u00fa go hioml\u00e1n ar eisp\u00e9ireas imeartha n\u00edos inbhuanaithe.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n

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Ceisteanna Coitianta Gasta faoi Uillinn Lead\u00f3ige<\/mark><\/h2>\n\n\n\n

Freagra\u00ed soil\u00e9ire oideachas\u00fala faoi uillinn lead\u00f3ige, racaid\u00ed, agus socruithe sreinge.<\/p>\n\n\n

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Cad is uillinn lead\u00f3ige<\/mark> ann i dt\u00e9arma\u00ed simpl\u00ed?<\/h3>\n\n\n\n

Is riocht pianmhar \u00e9 a bh\u00edonn mar thoradh ar bhr\u00fa athchleachtach agus micrea-str\u00f3iceadh ar na teann\u00e1in ar an uillinn sheachtrach. I sp\u00f3irt racaid, is minic a dh\u00e9anann r\u00f3-\u00fas\u00e1id, droch-mheicnic, agus trealamh crua \u00e9 n\u00edos measa.<\/p>\n\n<\/div><\/div>\n\n

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An f\u00e9idir le rogha sreinge dul i bhfeidhm ar chompord l\u00e1imhe<\/mark>?<\/h3>\n\n\n\n

Is f\u00e9idir. B\u00edonn tionchar suntasach ag \u00e1bhar sreinge agus punt ar an m\u00e9id turrainge a aistr\u00edtear chuig do l\u00e1mh. D\u00e9anann sreanga n\u00edos boige ar n\u00f3s gut n\u00e1d\u00fartha agus ilfhilim\u00e9ad i bhfad n\u00edos m\u00f3 tonnchrith a ions\u00fa n\u00e1 poileistir righne.<\/p>\n\n<\/div><\/div>\n\n

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An drochrogha i gc\u00f3na\u00ed<\/mark> \u00e9 poileistear?<\/h3>\n\n\n\n

N\u00ed do gach duine, ach is f\u00e9idir leis a bheith crua d’imreoir\u00ed a bhfuil fadhbanna l\u00e1imhe acu. T\u00e1 poileistear righin agus cailleann s\u00e9 leaisteachas go tapa, rud a mh\u00e9ada\u00edonn turraing. Go ginear\u00e1lta, ba ch\u00f3ir d’imreoir\u00ed at\u00e1 \u00edogair do chompord a bheith ag seachaint l\u00e1n-leapacha de.<\/p>\n\n<\/div><\/div>\n\n

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An f\u00e9idir le punt n\u00edos \u00edsle cuidi\u00fa le compord<\/mark>?<\/h3>\n\n\n\n

Crutha\u00edonn \u00edsli\u00fa ar an bpunt leaba sreinge n\u00edos boige, ag leathn\u00fa an spota mhilis agus ag laghd\u00fa tionchar dian na mbuill\u00ed as l\u00e1rionad. Is moladh coitianta agus freagrach \u00e9 le haghaidh pian uillinne.<\/p>\n\n<\/div><\/div>\n\n

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Cathain ba ch\u00f3ir d’imreoir docht\u00fair a fheice\u00e1il<\/mark>?<\/h3>\n\n\n\n

M\u00e1 leanann pian uillinne in ainneoin sc\u00edthe, feabhsuithe teicn\u00edce, agus socruithe trealaimh n\u00edos boige, ba ch\u00f3ir d’imreoir dul i gcomhairle le gairm\u00ed c\u00faraim sl\u00e1inte c\u00e1ilithe chun diagn\u00f3is chruinn agus plean c\u00f3ire\u00e1la cu\u00ed a fh\u00e1il.<\/p>\n\n<\/div><\/div>\n\n

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An f\u00e9idir le sreang\u00f3ir\u00ed gortuithe a dhiagn\u00f3iseadh<\/mark>?<\/h3>\n\n\n\n

N\u00ed f\u00e9idir. Is f\u00e9idir le sreang\u00f3ir gairmi\u00fail trealamh a mhodhn\u00fa chun cruas a laghd\u00fa agus compord a fheabhs\u00fa, ach n\u00edor cheart d\u00f3ibh gn\u00edomh\u00fa riamh mar dhiagn\u00f3iseoir leighis n\u00f3 a \u00e9ileamh go leigheasfaidh sreang ar leith gort\u00fa.<\/p>\n\n<\/div><\/div>\n\n

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C\u00e9n f\u00e1th m\u00e9id greama<\/mark> a athbhreithni\u00fa?<\/h3>\n\n\n\n

Cuireann \u00fas\u00e1id as greim at\u00e1 r\u00f3-bheag n\u00f3 r\u00f3-mh\u00f3r iachall ar imreoir hanla na racaide a fh\u00e1isceadh r\u00f3-chrua. Cuireann an teannas lean\u00fanach seo strus ar mhat\u00e1in an forearm agus d\u00e9anann s\u00e9 an uillinn n\u00edos measa.<\/p>\n\n<\/div><\/div>\n\n

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C\u00e9n f\u00e1th a bhfuil t\u00e1bhacht le deimhni\u00fa sreang\u00f3ra<\/mark>?<\/h3>\n\n\n\n

M\u00faineann c\u00farsa cuimsitheach sreang\u00fa racaid eola\u00edocht an struis l\u00e1imhe agus air\u00edonna na sreinge. Cuireann Sreang\u00f3ir Deimhnithe Idirn\u00e1isi\u00fanta treoir sh\u00e1bh\u00e1ilte, fhreagrach maidir le socr\u00fa ar f\u00e1il seachas a bheith ag br\u00fa fearas m\u00edchu\u00ed n\u00f3 crua.<\/p>\n\n<\/div><\/div>\n\n

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An leigheasann<\/mark> socruithe boga uillinn lead\u00f3ige?<\/h3>\n\n\n\n

D\u00e9anann coigeartuithe trealaimh turraing a bhainisti\u00fa agus taca\u00edonn siad le compord, ach n\u00ed leigheasanna leighis iad. Chun gort\u00fa a leigheas, theasta\u00edonn sc\u00edth iomchu\u00ed, bainist\u00edocht ualaigh, agus go minic teiripe fisiceach spriocdh\u00edrithe.<\/p>\n\n<\/div><\/div>\n<\/div>\n\n

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Insamhl\u00f3ir Compoird: \u00c1bhar Sreinge & Riosca<\/mark> Phunt<\/h2>\n\n\n\n\n
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