Ubuhlungu besithende, okuthiwa i- plantar fasciitis , buvame kakhulu kubantu abanezimo ze-thyroid. Uma utshala i-fasciitis uzokwazi ngoba cishe uzoba nobuhlungu obunzima esithendeni sakho lapho uqala ukuhamba ekuseni, noma ngemuva kokuhlala isikhathi esithile. Nazi ezinye izingqondo ezivela ku-podiatrist uChristian Dobrowolski, DPM, umbhali walezo zindatshana zezinyawo: Umhlahlandlela Wakho Wokuthola Ukuxilongwa Nokuphathwa Kwezinkinga Ezivamile Zezinyawo .
Izimpawu
Kunezimbangela eziningi ezihlukahlukene zokuhlukunyezwa kwesithende, kodwa imbangela evame kakhulu iyisifo se-fasciitis. Uma uzwa ubuhlungu obunzima esithende sakho lapho uqala ukuhamba ekuseni, cishe kungenzeka ngenxa ye-fasciitis plantar. Le nkinga ingumphumela wokucindezeleka ngokweqile ngokusebenzisa isakhiwo se-ligament eside (i-plantar fascia) ngaphansi kwezinyawo. Ukucindezeleka ngokweqile kubangela ukukhipha futhi kubangele ukuvuvukala nobuhlungu.
Izimpawu zakudala zibuhlungu isithende esiteji sokuqala ekuseni noma ekuphumeni emva kwesikhathi eside sokuphumula. Abaningi bayakhononda ngobuhlungu obunzima esithendeni lapho bephuma emotweni yabo noma sebeqedile ukuphumula kwabo kwasemini. Abanye abantu babhekana nobuhlungu besithende ekupheleni kosuku noma ngezihlobo ezithile zomsebenzi ofana nokugijima, ibhola lezinyawo, noma i-tennis. Ubuhlungu bungase bufinyelele emgqeni futhi buzwe buhlungu ekupheleni kosuku.
Izimbangela
Abantu bahlakulela i-fasciitis plantar ngezizathu ezihlukahlukene.
Esinye sezizathu ezivame kakhulu zokuthuthukiswa kwe-fasciitis plantar igqoke izinga eliphansi noma izicathulo ezigugile. Esinye isizathu esivamile siqala umsebenzi omusha, njengokuhamba noma ukugijima, ngemuva kwesikhathi sokungasebenzi. Abantu abaningi abakhuthele bahlakulela i-fasciitis plantar emva kokufaka amagquma, izitebhisi noma indawo engafanele ekuqeqesheni.
Umsebenzi omusha odinga ukuma usuku lonke noma ukushintshela komsebenzi ngobunzima obunzima, njenge-sement phansi, kungabangela ekuthuthukisweni kwawo. Abantu abanezinyawo ezinamathele noma ama-pronation ngokweqile (ukugoqa ezinyaweni) bangase babe nesimo semvelo se-fasciitis plantar.
Ukwelapha
Kungakhathaliseki ukuthi le nkinga yaqala kanjani, ukwelashwa kuhloswe ukunciphisa ukucindezeleka emgqeni wakho nokunciphisa ukuvuvukala.
- Thola Isizathu : Ngokuvamile kukhona isizathu sokuthuthukiswa kwe-fasciitis plantar, kodwa ngoba lesi simo asihlotshaniswa nokulimala kanzima kungase kube nzima ukukhumbula. Ubuhlungu kungenzeka ukuthi buqale kancane kancane ngemva kokuqala isimiso esisha sokuqeqesha, ukushintsha isimiso, ukugijima noma ukuhamba ebusweni obusha, ukushintsha izicathulo, ukugqoka izicathulo ezigugile noma ukuqala umsebenzi omusha. Uma ngabe imbangela ibonakala, yeka umsebenzi noma uyishintshe.
- Gwema Imisebenzi Ekhuthazayo : Ukunyuka kwezinyawo, ukuhamba noma ukugijima emagqumeni, ukuxosha, ukuphakamisa izinto ezinzima nokuhamba endaweni engalingani konke kukhulisa lesi simo. Zama ukunciphisa lokhu ngokunciphisa inani lezikhathi okhuphukayo wehla ezitebhisini nokugwema amagquma. Uma kufanele ugwebe phansi, gcina izinyawo ezithintekayo ngaphambili nangesicathulo phansi. Musa ukuphakamisa noma ukuthwala izinto ezinzima kuhlanganise nezingane zakho. Sebenzisa umqhubi noma ube nomngane wakho womshado, okunye okuphawulekayo noma umngane ozithwalayo.
- Yeka ukugijima noma ukuhamba : Umsebenzi we-Aerobic kubalulekile ukugcina nokuqeqesha ukuqeqesha kungasiza. Zama ibhayisikili noma ukubhukuda. Abaningi abahambahambayo bayayonda ibhayisikili elimisa endaweni yokuzivocavoca kodwa khumbula lokhu akusiyo kuze kube phakade. Ungadonsa isithende sakho uma uhamba ngebhayisikili bese uzama ukugwema ukuma namagquma uma ujikeleza ngaphandle. Uma ubamba iqhaza kumakilasi we-spin, kungadingeka uguqule iklasi ukugwema ukulimala okuqhubekayo enyaweni. Ibhayisikili elihamba phambili lingase libeke ukucindezeleka ngokweqile ngokusebenzisa umcibisholo ngenxa yesimo. Ibhayisikili elimisiwe elivamile lifaneleka kakhulu.
- Sebenzisa i-Ice Massage : Yenza ibhodlela lamanzi lezemidlalo noma usebenzise ijusi bese uyibeka phansi. Roll unyawo lwakho phezu kwebhodlela yamanzi okungenani imizuzu engu-20 kabili ngosuku. Lokhu kusiza ukunciphisa ukuvuvukala enyaweni ngenkathi usula umcibisholo.
- Sebenzisa i-Bath Contra Contra: Ukushaya umsizi kusiza ekunciphiseni ukuvuvukala okwenzeka esikhathini esingamahora angu-48-72. Ukuze usize ukwehlisa ukuvuvukala okungapheli, zama ukungafani phakathi kweqhwa nokushisa. Qala nge-iphakethe leqhwa esithendeni kanye / noma umcibisholo wamaminithi angu-5. Shintshela ekhwameni lokushisa noma ekugezeni kwamanzi ashisayo amahora angu-5. Okunye phakathi kwalababili kuya kwemizuzu engu-20- 30 izikhathi 3-4 ngesonto. Lokhu kungase kudla isikhathi esiningi kuneqhwa leqhwa kuphela kodwa kungaletha ukukhululeka okukhulu.
- Faka ibhola ngaphansi kweenyawo zakho : Thatha ibhola le-tenisi, i-softball noma i-pin pin bese uphaqa unyawo lwakho phezu kwalo ukuze usize ukusula i-fascia. Lokhu kungenziwa ngenkathi ubukela i-TV noma ufunda iphepha. Ukuhambisa unyawo phezu kwebhola le-tennis kungenziwa nasemsebenzini uma unomsebenzi wedesksi noma ngesikhathi sokudla kwasemini. (Lokhu akufanele kubangele ubuhlungu. Ungaqhubeki uma uzwa ubuhlungu).
- Yelula Inkomo Yakho Ekuseni : Uma unezinhlungu ekuseni lapho uvuka, faka ithawula noma ibhande ku-dresser yakho. Ngaphambi kokuba uphume embhedeni, gqoka ithawula noma ibhande eduze kwebhola lonyawo lwakho. Ngokudonsa inyawo kuwe futhi ugcine umlenze wakho uqondile, kufanele uzizwe ulele ngemuva kwethole. Lokhu kuzokwelula futhi phansi phansi unyawo. Lokhu akusikhathi sokudla noma kunzima ukukwenza, kodwa kudinga ukulungiswa esimisweni esisha.
- Yelula Inkomo Yakho Kulo lonke Lusuku : Sebenzisa amahora angu-5-10 njalo kusihlwa ubheke ithole njengoba kuchazwe ngenhla noma ngokululwa komgijimi. Ukuze usize ngempela ukugcina ithole nesansi unyawo ludluliwe, zama bese welula imizuzwana engu-30, izikhathi ezingu-10 ngosuku.
- Thatha Imithi Engavumeli Ukuvuvukala : Imithi yokulwa nokuvuvukala, njenge- naproxen noma ibuprofen , izosiza ukunciphisa ukuvuvukala okwenzeka ku-fascia ngenxa yokuqothula. Awufuni ukusifihla ubuhlungu nalezi mithi. Uma unciphisa ubuhlungu ngemithi elwa nokuvuvukala kodwa uqhubeke ubamba iqhaza kumsebenzi obangela ukubhoboza nokuvuvukala kwe-fascia plantar, awuphuluki. Qhubeka uphumule, ucwebe futhi ululame ngenkathi uthatha imithi. Thatha imithi ngokudla bese uyeka ukuphuza imithi uma uzwa ukunganaki kwesisu.
- Yehlisa isisindo : Lokhu cishe kuyinto yokugcina ofuna ukuyizwa. Eqinisweni, kunethuba elihle lokuthi uzuze isisindo kusukela ukuqala kwesisindo sakho kwesithende ngenxa yokuncipha komsebenzi. Kodwa, ayikho indlela ezungeze iqiniso lokuthi isisindo esikhulayo emzimbeni sidlulisela ezinyaweni. Ukwandisa ukucindezeleka kwi-fascia plantar kungalimaza i-fasciitis ye-plantar, okwenze kube nzima ukwelapha. Yidla i-smart bese uzama ukufaka umsebenzi we-aerobic owehlisa umthelela ezinyaweni.
- Gqoka Izinsizakalo Zokusekela : Lesi sinyathelo singase sibonakale sinengqondo, kodwa abantu abaningi abazi ukuthi zingaki izicathulo ezingenaso ukusekelwa. Isihlangu esisekelayo sizogoqa kuphela ezinzwaneni. Hlola zonke izicathulo zakho futhi ungacabangi ukuthi isihlangu sakho sisisetshenziswa isihlangu esisekelayo. Thatha isicathulo sakho bese uyibhaqa. Thatha indawo yezwane futhi isithende bese uzama ukubopha isihlangu. Uma isicathulo sigoqa ngesigamu, khona-ke isihlangu asisekeli. Ungayi ngezinyawo. Vuka ekuseni, yenza isililo sakho bese usula izinyawo zakho kumsizi osizayo noma i-clog. Bheka uhlu lwalezi zicathulo ezivunyiwe ze-American Podiatric Medical Association's (APMA).
- Zama Ama-Mats Okumelana Nokukhathala : Lezi zindwangu zisiza ukunciphisa ukucindezeleka ngesithende bese wengeza ukungenwa kwesibindi phansi. Amakethe angaba yimpahla enhle yabasebenzi abasebenza kanzima. Ungase ufune ukuwacabangela ekhaya uma uchitha amahora amaningi emi emhlanganweni noma ekhishini.
- Qinisekisa Imisipha Ezinyaweni Zakho : Faka ithawula elincane elisekhishini lakho. Beka unyawo lwakho phezu kwethawula eliseduze nawe. Letha ithawula kuwe ngokugubha izinzwane bese uthawula ithawula njengoba islayidi ngaphansi kwonyawo lwakho. Beka amamabula phansi bese uwaqoqa ngomunye ngezinyawo zakho bese uwabeka esitsheni.
- Gqoka ama-Orthotics : Ama-orthotic asezintandokazi afaka ukungena okuqinile okuhambisana nesihlangu ukuze usize ukulawula ukuhamba ezinyaweni zakho. Ukulawula ukuhamba okungavamile ezinyaweni kunganciphisa ukucindezeleka ku-fascia plantar. Ukufakwa okunamandla okutholakala esitolo sezidakamizwa kungase kube mnandi, kodwa ngeke kusize ukulawula ukungajwayelekile.
- Zama i-Night Splint : Ubusuku obubusuku bubeka unyawo ngezinyawo ezingu-90 ngenkathi ulala. Lokhu kugcina inyawo nethole lide lonke ubusuku. Ukuqhaqhaza ebusuku kuyindlela yokwelapha ephumelelayo, kodwa kungase kungakhululekile. Abanye abantu banenhlanhla eningi ngobuningi bobusuku obunzima kakhulu kunokuba babe nezinselele ezinzima. Lawa madivayisi atholakalayo ku-intanethi, kodwa angase afakwe umshwalense wakho uma unikezwa udokotela wakho.