Nika ukuphumula okudinga kakhulu izinyawo zakho ngalezi zinto eziwusizo
Ubuhlungu bezinyawo ezivela ku- fasciitis plantar ne-spel spurs kungakuvimbela izinyawo zakho. Ukwelashwa kwalezi zimo ngokuvamile kusekelwe ekuphumuleni nasekulawuleni ukuvuvukala. Kodwa namanje kufanele uhambe ngokuhamba nje ukuze wenze imisebenzi yakho yokuphila kwansuku zonke, futhi lokho kusho ukuthi uzoba nobuhlungu. Imikhiqizo elandelayo ingase ibe usizo ukukuthola ngenqubo yokuphulukisa. Khumbula ukuthi izicathulo ezifanelekayo ziyisihluthulelo sokuvimbela ukuphindaphinda. Ukuma kwakho kokuqala endleleni yokuphulukisa kufanele kube ukuthola izicathulo ezifanele.
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Ubusuku obuqhekekile bugcina inyawo lakho liguquguquke ebusuku lapho ulala ngakho-ke akusiziphumuli futhi kuqiniswe i-fascia plantar. Uma iqinisa ubusuku bonke, uyayicasula futhi ekuseni futhi ujabulele ubuhlungu obunzima ngezinyathelo zakho zokuqala. Qhathanisa izinhlobo eziningana ezihlukene zobusuku obusika be-fasciitis plantar nesithende esithende, kusukela ekuthambile kuya eqinile. Uzolala nalokhu ezinyaweni zakho, ngakho-ke uzofuna ukhethe owodwa okhululekile.
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Sishisa lezi zinyane ezigodini, bese uzibeka ezicathulweni zakho bese uzifaka ezinyaweni zakho. Ucwaningo oluthile oluthile oluthola ukuthi lanciphisa ama-plantar fascia ngo-34% kulabo bantu ababili abafundela, njengamanye ama-custom orthotics angenziwanga kahle. Kodwa uma udinga i-orthotic yokulawula ukunyakaza, lezi ngeke zilungise umkhawulo wakho.
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Izihlalo ze-HTP zezithende ziyizinzwa zokuvotela ukusiza ngokuhlukunyezwa kwesithende sakho. Ungazigqoka ezicathulweni zakho ozithandayo zokugqoka nokusekela. Zingena izinguqulo ezivamile futhi ze-gel.
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Izinkomishi ze-gel esithende ze-gel zithinte isithende futhi zinikeze ukuphazamiseka okwengeziwe. Ungabasebenzisa ngezicathulo zakho ezivamile ukuze uthole ukukhishwa okungeziwe. Uma ufuna into elula ngaphansi kwephuzu lapho uzizwa khona ubuhlungu, nikeza lezi zivivinyo.
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Abanye abantu abane-fasciitis noma isithende esithendezelayo batusa ngamandla uBirkenstocks ukuze alulame. Lena enye yezindlela zokuqala zeBirkie ezine-orthotic-likebedbed of coork kanye ne-latex ukuze ududuze izinyawo zakho. Ziyi-unisex futhi ziza ngemibala eminingi nezinto zokwakha, ezinhlangothini ezincane nezivamile.
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I-arch brace isekela futhi iphakamisa i-fasc plantar, i-band of tishu ezixhumeneyo ezisiza ukugcina umlenze wonyawo. I-arch brace inganikeza ukukhululeka ekuvuvukala nasebuhlungu. I-Protec arch brace inezintambo ezimbili ezilungiswayo ze-Velcro® zibophezele emgqeni. Ziza ngamasayizi amathathu.
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Sebenzisa le nto ehlelekile yebhola ngezindlela ezimbili. Okokuqala, yigcine efrijini. Khona-ke, siphume uphinde uyigqeke phansi ngaphansi kwezinyawo zakho ukuze unikeze ukwelashwa okubandayo nokusikhipha ukuze kukhululeke ukuvuvukala ngenkathi ulula unyawo.
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Udokotela wakho angancoma ukwelashwa okubandayo ngesimo sakho. Gwema unyawo lwakho indlela elula, engenazo izidakamizwa nale sleeve nge-gel ekhululekayo. Vele ugcine efrijini futhi usulungele ukuqeda unyawo lwakho noma kunini lapho ufisa.
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Leli gwecwe elilula lokhuni elenzelwe ukusikhipha unyawo lwakho ngendlela efanele futhi lingasiza ekutheni unwebe i-fascia. Abantu bavame ukusebenzisa i-roller ngemuva kokuphulukisa ebuhlungu bokuqala, ukugcina i-fascia isuka ekuqiniseni.
> Imithombo:
> Crawford F, Thomson C. "Ukungenelela ekwelapheni ubuhlungu bezithende zezitshalo." I-Cochrane Database Syst Rev. 2003; 3: CD000416.
> Reed Ferber, uBrettany Benson. "Izinguquko ezinhlobonhlobo zezinyawo ze-biomechanics ngensimbi yesimo somzimba ongasenakunqotshwa yomsindo." I-J Foot Ankle Res . 2011; 4:18.