I-Plantar fasciitis ilula ingahle ibekwe ngumuthi wakho wezokwelapha ukuze usize ukuthuthukisa ukuhamba kwakho konke ukuhamba ngezinyawo. Ukwenza i-fasca plantar elula njalo kungase kube ingxenye eyodwa yohlelo lwakho lwe-rehab.
I-Plantar fasciitis ukulimala ngokweqile okubangelwa ukuvuvukala kwe-fascia plantar, ibhande eliqinile elihlanganisa uxhaso lesithende kuze kube phansi kwezinzwani.
Izimpawu ze-fasciitis plantar zihlanganisa ubuhlungu bezithende eziqala ukubi kakhulu ekuseni. Ukwehlisa i-fascia plantar kungasiza ukwehlisa izimpawu ze-fasciitis plantar.
Uma une-fasciitis ye-plantar, ungase uzuze ukwelashwa ngokomzimba ukuze uphathe ubuhlungu bakho futhi wenze unyawo lwakho luzwe ngokujwayelekile. I-PT yakho ingasebenzisa imithi ehlukahlukene kanye nemigomo, futhi kungenzeka ukuthi ibeke izivivinyo ukuphatha isimo sakho. Angakutshela nokuthi yini okufanele uyenze ukuyenza okwenza ukuthi izimpawu zakho zibi nakakhulu. Uma uhlakulela ubuhlungu benyawo, ukuqala ukwelapha ngokomzimba kuqala kuyisinqumo esihle.
Nasi uhlu lwezitho zomzimba ukuthi umhlinzeki wakho ongokwenyama anganikeza i-fastaitis plantar. Hlola nodokotela wakho ngaphambi kokuqala lolu hlelo lokuzivocavoca ukuqinisekisa ukuthi kuphephile ukuthi ukwenze.
- Hlala phansi phansi imilenze yakho iswe phambi kwakho
- Vula ithawula eduze kwephezulu lonyawo lwakho oluthintekile
- Donsa ithawula kuwe kuze kube yilapho ukuthulula kuzwakala ngaphasi kweenyawo zakho
- Bamba imizuzwana engu-30 bese uphumule, bese uphinda izikhathi ezingu-10
- Yima ubheke udonga bese ubeka izandla zakho ngqo odongeni
- Phindela emuva ngezinyawo zakho ezithintekayo uzibeke phansi phansi
- Hambisa omunye umlenze phambili bese uncike kancane ekubhekeni kodonga
- Misa uma uzizwa ulula ngokusebenzisa ithole
- Bamba imizuzwana engu-30 bese uphumule, uphinde uphinde izikhathi ezingu-10
Nciphisa isiteji
- Hamba esiteji phezu kwamabhola ngezinyawo zakho
- Bamba isitimela ngokulinganisela
- Kanciphisa kancane isithende sonyawo olulimale kuze kube yilapho kuzwakala khona
- Bamba imizuzwana engu-30 bese uphumule. Phinda izikhathi ezingu-10
Ikwazi ukugoqa
- Hlala esihlalweni
- Roll inyawo lakho elimele (ngaphandle kwesigqoko) emuva nangaphezulu kusuka ekugcineni kwezinzwane ukuya kwesithende phezu kwe-can
- Phinda izikhathi eziyishumi kuzo zombili izinkomba
Ungasiza ukuphatha ubuhlungu nokuvuvukala kwe-fasciitis ye-plantar ngokwenza i-can iqhube ngebhola le-ice inqubo ebizwa ngokuthi i-ice bottle massage.
Uthole izinyosi
- Hlala phansi bese uguqa ngamadolo futhi unyawo lwakho phansi
- Donsa izinzwane emuva ezinyaweni ezalimala kuze kube yilapho ululalwa ngaphesheya kwe-arch uzizwa
- Bamba imizuzwana engu-30 bese uphumule uphinde uphinde izikhathi ezingu-10
I-Plantar Fascia Toe Stretch
- Susa isihlangu sakho
- Yima ubheke odongeni, bese ubeka ibhola lonyawo lwakho odongeni. Izinzwane zakho kufanele zandiswe odongeni
- Cindezela kancane kancane, welula izintwana zakho emuva bese uhlukanisa i-fascia yakho ye-plantar
- Bamba isikhundla samasekhondi angu-10 kuya kwangu-15.
- Phinda izikhathi ezinhlanu.
I-PT yakho ingase ibeke lezi zindlela ezenziwe njalo njalo ngosuku lonke, kodwa kufanele ume uma noma yikuphi ukukhipha okubangela ukukhula okuqhubekayo ebuhlungu bakho.
Uma kunjalo, hlola nodokotela wakho noma uchwepheshe wezempilo.
Izwi kusuka
Uma unezinhlungu ezinyaweni ngenxa ye-fasciitis ye-plantar, ungase uzuze ngonyawo olunomlomo futhi u-ankle ulula ukuze uqale ukwelapha isimo sakho. Umhlinzeki wakho wenyama angakusiza ukuthi ubone ukuthi yiziphi izintambo ezingcono kakhulu ongayenza. Ngokusebenza kanzima ekwelapheni komzimba futhi ngokuqaphela ama-fasciitis umzimba wakho we-plantar, ungandisa amathuba akho wokubuyela emsebenzini wakho ovamile ngokushesha futhi ngokuphepha.