I-Plantar fasciitis yilezi zibuhlungu ezansi ezinyaweni noma ezithendeni zakho ezilimaza kakhulu into yokuqala ekuseni uma uzama ukuphuma embhedeni futhi uhlale kuwo, noma emva kokuhlala isikhathi esithile.
Kubangelwa ukulimaza izinthambo ezinzima ezifakwe ezintweni zonyawo lwakho. Leli bhande ligijima lisuka esithende sakho kuya ebhola lonyawo lwakho. Isekela umcibisholo wakho futhi idlulisela isisindo sakho phansi kwesinyawo ngesinyathelo ngasinye osithathayo.
Uma i-fascia i-plantar iphikisiwe noma ikhishwa ngokweqile, ukuvuvukala kubangela ubuhlungu bezithende nezinyawo. Kungase futhi kutholakale kancane esithende futhi idizithi ye-calcium ingakha - isithende sithende.
Izimbangela zika-Plantar Fasciitis noHeel Spur
- Ukunciphisa isikhathi : Lokhu kuqhutshwa ngokweqile kwezinyawo zakho kanye ne-ankle ngesinyathelo ngasinye. Ukweqa isikhathi eside kungalungiswa ezimweni eziningi ngokugqoka izicathulo zokulawula ukuhamba . Uma une-overpronation ngokweqile noma ezinye izinkinga zonyawo, izinkambiso noma ama-orthothilo kadokotela angalungisa i-gait yakho.
- Ukugqoka izicathulo ezindala : izicathulo ze- Athletic zilahlekelwe ukusekelwa kwazo futhi zikhishwe ngemuva kwamamayela angu-500. Uma izicathulo zakho zinonyaka ubudala futhi uzigqoka njalo, zifile. Zilahle noma uzilimaze, kubandakanya i-fasciitis ye-plantar.
- Ukuqapha : Lokhu kusho ukuthi uthatha isikhathi eside kakhulu ngaphambi komzimba wakho. Ukweqa ngokweqile nakho kungabangela amathole aqinile kanye ne-fasciitis plantar.
Ukwelashwa kuka-Plantar Fasciitis noHeel Spur
- Ukuphumula : Uma usufake ama-fasciitis, kufanele uhambe ebangeni lakho lokuhamba futhi ungahambi noma ugijimele ubuhlungu.
- Ukuphoqa : Sebenzisa iphakethe leqhwa ngezinyawo imizuzu engu-15 ngemva kokuhamba.
- Self-massage : Hamba unyawo lwakho ngaphambi kokuphuma embhedeni ekuseni. Sebenzisa imivimbo emide kusukela ebholeni lonyawo kuze kube esithende.
- Ubunzima bokuhlwa : Le divayisi inamathele ezinyaweni zakho ebusuku ukuze i-fascia plantar ingagcizi futhi ibangele ubuhlungu obunzima lapho ubulula khona okokuqala ekuseni, okuyinto engayilungisa kabusha.
- Ama-Orthotics, Izintambo Zezithende, Amakhamoni : Udokotela wakho angase asikisele ukukhupha izindebe zesithende noma izintambo zokukhokha ukuze kunqunywe ukucindezela endaweni eyalimala.
Okuningi: Khetha Okuphezulu kwe-Plantar Fasciitis ne-Heel Spur Relief : Ubusuku obunzima buyingxenye eyodwa.
Kungathatha amasonto izinyanga ukuze ubuhlungu buxazulule. Uma ingasuki ngokulashwa okulindelekile, udokotela wakho angancoma ukuthi i-steroid idubule ezinyaweni ukuze inciphise ubuhlungu okwesikhashana, ukushaqeka ukwelashwa kwe-wave, noma ukuhlinzwa.
Uqondisa i-Plantar Fasciitis
Lapho ubuhlungu nokuvuvukala sekuqalile ukukwenza, yenza lezi zitezi zihamba kathathu ngosuku. Qhubeka ukusebenzisa lokhu kulandelana kwe-stretch ukuze uvimbele ukuphindaphinda kwe-fasciitis plantar ne-spel.
1. I-Plantar Fascia Yehlisa
2. Ukunyakaza okuhambayo
3. Isinyathelo Sula
4. Inkonyane Dweba
> Imithombo:
> DiGiovanni BF, Moore AM, Zlotnicki JP, Pinney SJ. Ukuphathwa okuthandwayo kwe-recalcitrant plantar fasciitis phakathi kwezinyawo zamathambo kanye nodokotela bamazinyo. I-Foot Ankle Int. 2012 Jun; 33 (6): 507-12. I-DOI: http://dx.doi.org/10.3113/FAI.2012.0507.
> Petraglia F, Ramazzina I, Costantino C. Plantar fasciitis kubadlali: amasu okuxilonga nokwelashwa. Ukubuyekezwa okuhlelekile. Imisipha, amaLigamente kanye neTendons Journal . 2017; 7 (1): 107-118. doi: 10.11138 / mltj / 2017.7.1.107.
> Plantar Fasciitis, i-American Orthopedic Foot & Ankle Society (AOFAS)
> U-Schwartz E. Plantar Fasciitis: Ukubuyekeza Okubalulekile. I-Journal Permanente . 2014. ini: 10.7812 / tpp / 13-113.