Uzodinga ukunciphisa ukuhamba noma ukugijima kuze kube yilapho ubuhlungu buxazulula
Uma unesifo sezithende ekuseni noma emva kokuhlala isikhathi eside, khona-ke mhlawumbe ube ne-plantar fasciitis kanye / noma isithende. I-Plantar fasciitis yimbangela yethambo noma intukuthelo yesibindi ngenxa yokucindezeleka okukhulu, ukuvuvukala, noma izicubu ezinwabuzelayo ku-fascia-i-ligament phansi kwezinyawo. Ubuhlungu buvame ukukhula ngokuhamba okuningi noma ukuma. Ubuhlungu buvame ukuzwa lapho i-fascia ihambisana nesithende, kodwa ingazizwa phezu kwayo yonke indawo engaphansi kwezinyawo.
Isithende sithende ukukhula kwesithambo esithende esivame ukuhambisana nobuhlungu be-plantar fasciitis. Kungathuthuka uma usuhlwanyela i-fasciitis isikhathi eside kanye namafomu we-calcium deposit lapho u-fascia we-plantar ehambisana nesithambo sakho. Ukwelashwa kwalo kufana ne-fastaitis plantar.
Izimbangela zika-Plantar Fasciitis
Abahambayo nabagijimi abayitholi i-plantar fasciitis kaningi kunabantu abaningi, nakuba ukugijima isikhathi eside kungandisa ingozi. Izinto ezibeka ingozi zihlanganisa isikhathi esiningi sokuhamba noma ukuma ezindaweni ezikhuni, ukuzibandakanya okubandakanya ukuqhuma, izicathulo ezingalungile noma ezigqamile, ukugqithisa ngokweqile, noma ukubeka umthwalo ongajwayelekile ezinyaweni zakho. Abantu abanezintambo eziphakeme, izinyawo eziphansi, nezinhlobo ezithile zezintambo zingase zibe yingozi kakhulu. Abesifazane abaningi kunamadoda abhekana ne-fasciitis plantar.
Ukuhamba noma Ukugijima Nge-Plantar Fasciitis
I-Plantar fasciitis ne-spel spurs yizimo ezilimaza abantu abajabulela ukuhamba noma ukugijima ukuze bafunde impilo.
Ukuhamba phakathi nobuhlungu kungabangela ubuhlungu obuningi nezinyanga zokubuyiselwa. Ngokuvamile ngeke uzizwe ubuhlungu obukhulu lapho i-fascia isetjisiwe ekuseni. Noma kunjalo, kunconywa ukuthi unciphise ukuhamba futhi ungagijimi amasonto amabili ngenkathi usebenzisa izindlela zokwelapha. Uma ubuhlungu buxazululwa ungathuthukisa kancane kancane isikhathi sakho sokuhamba noma sokugijima.
Ukwelashwa kwe-Plantar Fasciitis
I-Plantar fasciitis ingase ihlale amasonto ambalwa nje, noma ingaba yindlala. Kumele uthintane nodokotela wakho noma umculi wezinyawo uma ubuhlungu bonyawo buqhubeka. Bangakwazi ukuncoma ukwelashwa okuqondene nesimo sakho. Ukwelashwa okujwayelekile kuyoba ukululazeka nokuphumula ubuhlungu. Kwezinye izimo, bazophakamisa ukwelashwa kwe-wave, ama-cortisone, noma ukuhlinzwa.
Lezi yizo zokwelashwa ezivame ukuphakanyiswa kwe-fasciitis plantar:
- 1. Ukuphumula : Unyawo ludinga isikhathi sokuphulukisa ngaphandle kokucasula okunye. Kufanele uhambe futhi ugijime kancane uma uzwa ubuhlungu be-fasciitis.
- 2. Ukushayela i- cold: Ukwelashwa kwamazinyo kuhle ukuthobisa ukuvuvukala. Beka iphakethe elibandayo ngezinyawo zakho emva kokuhamba noma ukusikhipha unyawo ngebhokisi leqhwa. Phatha ngamakhaza imizuzu engu-15.
- 3. I-self-massage : Lokhu kuzokusiza ukubuyisela ukuguquguquka kwezinyawo futhi ukugqugquzela kahle i-fascia. Ngaphambi kokuba uphume embhedeni ekuseni, noma ngemuva kokuhlala isikhathi eside, sebenzisa imivimbo emide yokusikhipha ibhola kusukela enyaweni kuya kwesithende.
- 4. I-Splint yasebusuku : Uma ulala, unyawo lwakho luyehlisela ngendlela evumela ukuthi i-fascia plantar ikhule. Ubusuku obunzima bubeka inyawo lakho endaweni lapho bekuyobe khona lapho ukhona, ngakho-ke i-fascia plantar ihlala ilula. Khona-ke, ukuphuma embhedeni ekuseni akubanga ukusakazeka ngokungazelelwe kwe-fascia okungase kulilimaze kabusha. Ucwaningo lubuthole ukuthi ukusetshenziswa kobusuku obuqhakazile kukunika isikhathi esincane sokutakula kunokuba nje usebenzise ukulula.
- Ukwesekwa kwe-Arch Custom and Orthotics : I-podiatrist ingakwazi ukubeka i-orthotic yokunciphisa ukucindezela onyaweni lwakho nokulungisa izinkinga ze-gait ezingase zibe nomthelela esimweni sakho.
I-Plantar Fasciitis Iyancipha
Ukusetshenziswa kuyasetshenziswa uma uthola phezu kobuhlungu bokuqala nokuvuvukala. Ukwenza i-fascia ye-plantar ilula futhi ilula ukuze i -Achilles itheon ingasiza ngesikhathi sokuvuselela futhi inganciphisa ingozi yokuphindaphinda.
I-Plantar Fascia I-Intrinsic Stretch
- Hlala esihlalweni bese uwela unyawo olunyama phezu komunye umlenze.
- Gwema izinzwane emuva ezinyaweni zakho ezinomunyu usebenzisa isandla ohlangothini olufanayo, welula i-fascia plantar emanzini onyawo.
- Ukuhlola ukubona ukuthi uthola okwanele yini, gubha isithupha sakho ngakwesokunxele phezu kwesigqoko sezinyawo lapho udonsa izinzwane emuva. Uma unezinkinga ezifanele kuyo, izozizwa iqinile.
- Bamba imizuzwana engu-10 bese ukhululeka.
- Phinda izikhathi ezingu-10 zesethi eyodwa. Yenza okungenani amasethi amathathu ngosuku.
I-Achilles ne-Arch Stretch
- Hamba izinyawo ezimbalwa emuva odongeni.sondelene phambili odongeni.
- Bhonta idolo elilodwa ngenkathi ebuyela emuva ngomlenze ngonyawo olunamahloni futhi ugcine lelo gama ngokuqondile futhi isithende emhlabathini.
- Uzozizwa usulekile emathangeni ase-Achille nanjengezinyawo emlenzeni wangemuva. Uma ungenjalo, qiniseka ukuthi idolo liqondile futhi isithende sisemhlabathini.
- Bamba ukwelula imizuzwana engu-10, bese uphumule. Phinda izikhathi ezingu-20.
Isiteji Isinyathelo Sula
- Hamba esitebhisi esibheke phezulu ngenzithende zakho ngemuva kwesinyathelo.
- Gwema kancane izithende zakho ukuze unikeze umcibisholo wakho.
- Bamba kumasekhondi angu-10. Buyela ezingeni. Phinda izikhathi ezingu-10.
Imithombo:
> Inhlungu yesithende, i-American Orthopedic Foot & Ankle Society. http://www.aofas.org/footcaremd/conditions/ailments-of-the-heel/Pages/Heel-Pain.aspx.
> Plantar Fasciitis, American Orthopedic Foot & Ankle Society. http://www.aofas.org/footcaremd/conditions/ailments-of-the-heel/Pages/Plantar-Fasciitis.aspx.
> Sweeting D, Parish B, Hooper L, Chester R. Ukuphumelela Kwebhuku Lezincwadi Ezibhekene Nokwelashwa Kwe-Plantar Heel Pain: Ukubuyekezwa Okuhlelekile. I-Journal of Foot and Ankle Research . 2011; 4: 19. i-doi: 10.1186 / 1757-1146-4-19.