Ingabe uzwa ubuhlungu bokuhamba ngemva kokugijima emgqeni wakho, phezulu kwezinyawo, izinzwane, isithende, uhlangothi lwezinyawo, izintambo, noma mhlawumbe indawo engaphezu kweyodwa? Ubuhlungu besinyawo yisifo esivamile phakathi kwabagijimi kanye nokunye okungadideka ngoba izimbangela kanye nokwelapha ubuhlungu buhlukahluka kakhulu.
Ezinye izinkinga zonyawo zingadinga ukunakekelwa udokotela, kuyilapho ezinye zingalungiswa nokuphumula okunye nokuguqulwa kwezicathulo zakho.
Kwabanye abagijimi, izinkinga zabo zonyawo zibangelwa izicathulo ezingekho-ukusebenza (flip-flops, noma ubani?) Ngakho-ke qiniseka ukuthi ugqoke izicathulo ezisekelayo, uma ungasebenzi.
Kubuhlungu kuphi?
Hlola izincazelo ngezansi ukuze ubone ukuthi izimbangela nezixazululo ezibangelwa izinhlungu zonyawo. Khumbula ukuthi uma ubhekene nalezi zinkinga futhi ungaboni ukuthuthuka ngemuva kwesonto noma kanjalo nokuzithiba, kufanele wenze i-aphoyintimenti nodokotela wezempilo noma udokotela ukuze uhlole nokuphathwa.
Indawo Yezinhlungu: Ukugqama Kwezinyawo, Isithende
Uma uzwa ubuhlungu bokugwaza noma obuvuthayo emgqeni wakho, ikakhulukazi uma uqala ukuphuma embhedeni ekuseni, ungaba ne-plantar fasciitis. Uma uzama ukugijima, ubuhlungu bungancipha futhi bubekezeleleke kakhulu, kodwa buyela emuva ihora noma ngaphezulu ngemuva kokugijima kwakho.
I-Plantar fasciitis ngokuvamile ibangelwa ama-arches aqinile, imisipha enamandla, noma ngaphezulu (izinyawo zakho zivame kakhulu uma ugijima).
Kuvame kakhulu phakathi kwabagijimi abanezinyawo eziphansi.
Ukwehlisa imisipha yakho yamathole kungasiza ekunciphiseni ukuqina kwesigqoko. Ungase futhi uzame ukugoqa ibhola legalufu ngaphansi kwe-arch ngehora lesigamu kanye ngosuku. Kungalimaza ngesonto lokuqala, kodwa kufanele ubone ukuthuthukiswa ngeviki lesibili. Lokhu kungasiza ukunciphisa ubuhlungu nokwandisa ukugeleza kwegazi endaweni.
Uma ukuzithokozisa kungasebenzi, ungase udinge ama-orthotics okusekela ukukhishwa kwenkambiso ukuze uthathe ingcindezi ku-fascia plantar.
Indawo Yezinhlungu: Izinzwane
Amabuniyoni ayenwe ukukhuliswa kwezinyawo ezinkulu. Ngaphansi kwengcindezi enkulu, lokhu kuhlangene kungavuvukala, kubangele ithambo lisinamathele ohlangothini lwenyawo.
Ukwelashwa yindlela kuphela yokukhipha ngokuphelele i-bunion, kodwa ungakwazi ukunciphisa ukungahambi kahle ngaphandle kokuya ngaphansi kommese. Okokuqala, qiniseka ukuthi izicathulo zakho azizona ezincane kakhulu noma zinzima kakhulu. Okulandelayo, zama ukuthatha ingcindezi ku-bunion. Isitolo sezidakamizwa sangakini sithengisa amaphuzu e-bunion okuzofaka isikhwama se-bunion bese sidonsa indawo eseduze nawo ukuze kusize ukuthatha ingcindezi ku-bunion ngokwayo. Okokugcina, ukwesekwa kwe-arch (okutholakala ezitolo eziningi zezidakamizwa kanye nezitolo zokusebenza) kungasiza futhi ukukhulula ezinye zezingcindezi. Uma usuzwa ubuhlungu futhi ungahambi kahle, hlela i-aphoyintimenti nomuntu wephoyisa.
Uma unomsoco onzima, onobuhlungu ekhanda lakho, ungaba nommbila, obangelwa ukuxubha njalo nokucindezelwa ezicathulweni eziqinile kakhulu. Zingaba nomphumela wokugqoka izicathulo nezicathulo ngaphandle kwamasokisi, noma amasokisi angakulungele kahle noma abe nemisipha emibi.
Kubantu abaningi, uma usuqeda umthombo wokungqubuzana noma ukucindezelwa, ummbila uzonyamalaka wodwa.
Uma lokho kungasebenzi, ungazama ukusebenzisa i-remover corn. Ama-removers of corn, athengiswa kakhulu kuma-drugstores, amancane ama-bandage anamathelisi ane-pad ehlanjululwe, ehlanganisiwe ehambisana nommbila.
Umkhumbi wezitshalo uzonikeza ukuphumula okunye ebuhlungu kanye nokungahambi kahle, futhi imithi kuyo izosiza ekuqothuleni ummbila. Ungasebenzisa futhi itje le-pumice, ifayela le-nails, noma ibhodi le-emery ukuze libhebhethe isikhumba efile ngaphambi kokusebenzisa i-patch entsha. Khuluma nodokotela wakho uma kubuhlungu kakhulu noma ubona ubomvu noma noma yimuphi omunye uphawu lwesifo.
Indawo Yezinhlungu: Izinkokhelo
Uma izinsizi zakho zibuhlungu futhi zibe mnyama, kungenzeka ukuthi ubhekene nesinenela esimnyama , noma i-subungual hematoma.
Ngokuvamile kubangelwa izinzwane ezibhebhezela phambili phambi kwesihlangu esikhwameni, ngokuvamile ngoba izicathulo zincane kakhulu.
Uma unomthi omnyama ungcono ukuwushiya wodwa, uma nje ubuhlungu bukwazi ukuphathwa. Ubuhlungu ngokuvamile bubi kakhulu ngosuku lokuqala futhi kancane kancane luyabhidliza. Ingxenye eyonakele ye-nail iyaqhutshwa kancane kancane, futhi isilwane esisha siyoyishintsha. Ungazami ukuphoqa u-nail yakho endala-iyowa yedwa uma isilwane esisha singena.
Uma ubuhlungu bubuhlungu kakhulu noma ubona noma yikuphi ukutheleleka noma ukubomvu, thintana nodokotela wakho. Ukuze uvimbele izinsipho ezimnyama zesikhathi esizayo, qiniseka ukuthi ugqoke usayizi wesisindo osebenza kahle (okungenani isigamu sesayizi esikhulu kunesayizi yakho yomgwaqo; kufanele ube nendawo eningi ebhokisini le-toebox).
Indawo Yezinhlungu: Okuphezulu Kwezinyawo
Uma uzizwa ubuhlungu phezulu kwonyawo lwakho njengoba usebenza, kungenzeka ukuthi ubhekene ne-extensor tendonitis. Ungase futhi ubone ukuvuvukala phezulu kwonyawo lwakho bese ubona i-bump enkulu endaweni ethile eduze kwethethoni. Ezinye izici ezivamile ezingase ziholele ekudambiseni i-tendonitis yizintuthwane ezinzima kakhulu zesikhumba , ukunqotshwa , nokuwa kwezinyawo zakho.
I-tendensitis esondezayo nayo ingabangelwa ukuphoqa izicathulo zakho kakhulu noma ukugqoka izicathulo ezincane kakhulu noma azihambisani kahle. Hlola izicathulo zakho zokusebenza ukuze ubone ukuthi zidala iphoyinti lokucindezela phezulu kwezinyawo zakho. Uma wenza ukukhuphuka okuningi ukugijima, ikakhulukazi esitokisini, okungafaka ukucindezeleka okuningi ezintweni zakho zokususa ezinyaweni futhi kuholele ukuvuvukala.
Ukuze uthole i-tendonitis emnene, ukubheja kwakho okuhle ukusebenzela ukululaza imfucuza yakho yenkomo nokunciphisa ukuvuvukala ngeqhwa noma ukulwa nokuhlukunyezwa (khuluma nomhlinzeki wakho wezempilo ukuze uthole iseluleko ngokuthatha izidakamizwa). Ungase uzame ukuzithokozisa ngokusebenzisa ithuluzi lokubuthwa njenge-roller foam. Kungase kudingeke uthathe izinsuku ezimbalwa ukugijima kodwa, uma i-tendon ye-extensor ingasabeki, uzokwazi ukusebenza ngokukhululekile.
Enye indlela: zama ukushintsha iphethini yakho yokugqoka izicathulo bese ukhulula izintambo zakho kancane. Ukuze unciphise ingcindezi phezulu kwesinyawo sakho, zama ukuphoqa izicathulo zakho olimini lwesihlangu esikhwameni sesiteji, kunokuba usebenzise iphethini ejwayelekile ye-criss-cross. Kwezinye izimo ezimbi kakhulu ze-extensor tendonitis, isazi se-podiatrist singase sincome ama-orthotics angokwezifiso noma enye yokwelapha.
Indawo Yezinhlungu: Ngaphambi Kokuhamba (Ubuningi)
Ubumbano noma inzwa yokubuthana (engahambisani nesimo sezulu esibanda) ezinzwaneni noma ezinyaweni kuyisikhalazo esivamile phakathi kwabagijimi. Ngokuvamile, imbangela igqoke izicathulo ezigijima eziqinile kakhulu noma ukuhlanganisa ama-shoelaces akho aqinile kakhulu.
Uma ucabanga ukuthi ugqoke izicathulo ezifanele zokugijima usayizi wesinyawo sakho futhi ungase uzame ukuma ukwelula uma uqala ukuzizwa unzima. Ngezinye izikhathi imisipha eqinile isishukumisela ukuba sigijime ngefomu engafanele , engase ibeke ingcindezi emantongeni futhi ibangele ukungabi nhlobo. Ngakho ukulula okusheshayo kwanoma iyiphi ingxenye ezwayo inzima ingasiza. Uma umisa ukwelula, ungaphinda uhambise unyaweni wakho futhi uwufake kancane, ukuze igazi ligele ezindaweni eziyinkimbinkimbi.
Uma usuqinile kakhulu, zama ukusebenzisa ukusabalalisa kokuqala nokugijima kokulandelana nokusikhipha esimweni sakho. Yenza ezinye ze- post-run stret and yoga futhi uqinisekise ukuthi wenza imishanguzo yokufudumala ngaphambi kokuba uqale ukugijima ukuze imisipha yakho ifudumele. Ungase futhi ufune ukuzama ukusebenzisa i-roller ye-foam noma enye ithuluzi lokubhuqa ukuze uqhube izindawo lapho abagijimi bevame ukuqina khona, njengezinhlamvu zakho, amathole, ama-hamstrings kanye ne- IT band .
Indawo Yezinhlungu: Ngakwesokunxele kwe-Foot
Ubuhlungu ohlangothini lonyawo, kungakhathaliseki ukuthi ngaphakathi noma ngaphandle, kuvame ukubangelwa i-tendinitis, noma ukuvuvukala kwethenda. Ngokuvamile kungumphumela wokusebenzisa ngokweqile, njengokukhulisa i-mileage yakho ngokushesha, noma izicathulo ezingasebenzi ezifanele. Ubuhlungu bezinyawo ezivela ku-tendonitis buya kancane kancane, bukhula kancane kancane emasontweni ambalwa noma ezinyangeni ezimbalwa, futhi luba lubi kakhulu ekuqaleni kokuqala nangomsebenzi, ukunciphisa ngokuphumula.
I-tendinitis emincane ivame ukulungiswa nge-icing emahoreni angu-24 okuqala bese izinsuku ezimbalwa zivulekile ekusebenzeni. Uma ubhekene nobuhlungu obunzima, kungase kudingeke ukuthi ufakwe ebhokisini lokuhamba futhi uthathe amasonto ambalwa ukuphuma.
Enye imbangela yobuhlungu ohlangothini lwenyawo lwakho ukuhlukumeza ukucindezeleka . Uhlangothi lwezinhlungu zonyawo oluvela ekucindezelekeni kokucindezeleka ngokuvamile luqala kancane futhi kancane kancane luba lubi nakakhulu. Ekugcineni, uzozizwa ubuhlungu ngisho noma ungasebenzi. Ungase futhi ubone isisa nokuvuvukala.
Uma ubona izibonakaliso zokuhlukunyezwa kokucindezeleka futhi uzame ukuzitholela ngaphandle kokukhululeka, khuluma nomhlinzeki wakho wezempilo. Ukuxilongwa kokuqala kubalulekile ngoba ukulimala ekugcineni kungase kube ukuhlukana okuphelele kwethambo.
Indawo Yezinhlungu: Isikhumba Ngezansi Ngezinyawo
Uma isikhumba phansi kwezinyawo zakho silimaza, ungase usebenze nanoma yiliphi inani lezinkinga, kufaka phakathi amabhalantshi nomlenze womdlali.
Ama-blisters , noma ama-bubbles amancane esikhumba agcwele uketshezi ocacile, avamile kakhulu phakathi kwabagijimi. Uma une-blister futhi akusizi ubuhlungu, vele ushiye yedwa, ngoba isikhumba siyisivikelo. Kuzogcina kugubhuke futhi uketshezi kuzokhipha. Uma i-blister ibuhlungu, bese ubilisa inaliti emaminithini ama-5 kuya kwangu-10 emanzini futhi, uma usupholile, uphonsa ngokucophelela i-blister. Cindezela uketshezi futhi usebenzise ukhilimu we-antiseptic kuwo. Vala indawo ngomkhiqizo onjengeBande-Aid Blister Block noma i-moleskin ukuvikela ekubhekaneni nokutheleleka futhi unikeze ukukhishwa.
Unyawo lwe-Athlete luyisifo sofuba esitholakala emanzini, ezindaweni ezithuthukisayo. Izinyathelo ezijwayelekile zonyawo lomgijimi zibandakanya ukukhwabanisa, ukugxuma nokushisa phakathi kwezinzwani zakho nasezintweni zakho, isikhumba esomile ngokweqile emaceleni noma ezinhlangothini ezinyaweni zakho, futhi ubheke isikhumba ezinyaweni zakho.
Uzodinga ukwelapha unyawo lomgijimi nge ukhilimu we-antifungal. Buza uchwepheshe wakho wezempilo noma umuthi wezokwelapha ngencomo ye-over-the-counter noma ukhilimu wesiguli. Faka isicelo esingaphansi komkhiqizo, kanye noma kabili ngosuku okungenani amasonto amabili, noma ngokusho izinkomba zephakheji. Buza udokotela uma ungacacisi emva kwamasonto amane.
> Imithombo:
> I-Extensor Tendonitis, "I-American Orthopedic Foot & Ankle Society, i-https://www.aofas.org
> "I-Peroneal Tendinosis." I-American Orthopedic Foot & Ankle Society, i-https://www.aofas.org