Lawula ubuhlungu bezinyawo nokuvuvukala ngebhokisi le-ice
I-Plantar fasciitis yisimo esibuhlungu esingase sinciphise ikhono lakho lokuhamba nokugijima. Kuyenzeka lapho i-fascia plantar, izicubu ezinzima ezinyaweni zonyawo lwakho, zivutha noma zicasuliwe. Lokhu kungase kwenzeke uma unezintambo eziphakeme, ukuqina kumisipha ezungeze unyawo lwakho, noma uma phansi kokuhlangenwe nakho kwakho kwezinyawo nokuphuza ngokweqile nokuphindaphindiwe.
Ukuphathwa kwe-fasciitis plantar kuhilela ukuhlolwa okuphelele kudokotela wakho noma uchwepheshe wezempilo ukuze unqume imbangela yonyawo lwakho lonyawo. Uma unezinhlungu ezansi ezinyaweni zakho, kufanele ubone udokotela wakho noma uchwepheshe wezempilo ngaphambi kokuba uqale noma yikuphi ukwelashwa kwesimo sakho.
Ukuphathwa kokuqala kwe-fasciitis plantar kuhilela ukulawula inqubo yokuvuvukala ezinyaweni zakho. Ngokuvamile kuhilela ukusebenzisa i-ice ukuze kunciphise ubuhlungu nokuvuvukala endaweni ye-fasta plantar. Amaphakheji e-Ice angasetshenziswa phansi kweenyawo zakho imizuzu engu-10-15, izikhathi eziningana ngosuku, ukulawula ukuvuvukala.
Enye indlela yokusebenzisa i-ice emthonjeni wakho we-plantar unesisindo se-bhotela le-ice. Le nqubo yesicelo inenzuzo eyengeziwe yokwehlisa umzimba ngezicubu ezinyaweni zonyawo lwakho ngenkathi uyihlahlela. I-massage ye-bhotela ye-bhotela ingahlinzeka ngokushelela kahle ku-fascia yakho ye-plantar, engasiza ekuthuthukiseni ukuhamba okujwayelekile ku-arch yakho nangonyawo.
Ukwenza massage ye-bhotela ye-fasciitis plantar:
- Thola ibhodlela lamanzi epulasitiki. Uma uthenge amanzi amabhodlela, ungase ufise ukuwaphuza ngempela, ngoba usuvele ukhokhela inani lentengo yamanzi ahlungiwe noma entwasahlobo.
- Gcwalisa ibhodlela lakho lamanzi mayelana nekota ezintathu egcwele (qiniseka ukuthi awugcwali phezulu). Beka ibhodlela efrijini lakho, bese ushiya indawo ukuze amanzi akhulise njengoba ikhululeka.
- Gcina isikhwama ebhodleleni njengoba amanzi eshisa, kodwa gcina i-cap. Qinisekisa ukuthi ibhodlela ayiphakamiseli efrijini lakho.
- Linda amahora ambalwa ukuze amanzi ashise, bese ususa ibhodlela bese ubeka i-cap kuso.
- Hlala esihlalweni bese ubeka ibhodlela leqhwa phansi.
- Nciphisa kancane unyawo lwakho olubuhlungu phezu kwebhodlela lamanzi, bese ucindezela ngobumnene ebhodleleni ukuze uhlaziye isifuba sakho esibuhlungu.
- Ungenza massage ye-bhotela ye-ice imizuzu engu-10-15 izikhathi eziningana ngosuku-nje qiniseka ukuthi ugcina ibhodlela lamanzi efrijini lakho emva kokusetshenziswa ngalunye.
Uma ukuvuvukala ezinyaweni zakho kungaphansi kokulawula, kungase kudingeke ukuthi uthuthukise ukuguquguquka kwethole lakho kanye ne-plantar fascia ukuze uqhubeke uphatha isimo sakho. I- fascia edibeneyo ethambile kanye nethawula ithole elithwetshiwe yizindlela ezimbili ezilula futhi eziphumelelayo zokuthuthukisa ukuguquguquka kwemvelo ezungeze isikhumba sakho kanye ne-plantar fascia.
Izikhathi eziningi, isikhundla sezinyawo ezimbi kungabangela i-fasciitis ye-plantar, ngakho-ke qiniseka ukuthi ama-PT amasheke akho ukubona ukuthi udinga ama-orthotics okubonisa ukugcina unyawo lwakho endaweni enhle kakhulu kungenzeka ngenkathi uhamba noma uhamba. Ngesinye isikhathi i- Kinesiology tape isetshenziselwa ukusekela unyawo lwakho nokuphatha i-fasciitis ye-plantar.
Ukuzivocavoca ngomlenze wakho wonke kungasiza uma unesitshalo se-fasciitis.
Ukuzivocavoca kwama-Hip ukuqinisa kanye nokulinganisela kanye nokuzivocavoca okungabalulekile kungadingeka ukuba uphathe ngokugcwele isimo sakho. Ngezansi: ukuzibandakanya ohlelweni lokuzivocavoca olusebenzayo kungadingeka ukuba uphathe ngokuphelele i-fasciitis yakho. Ngokugcina wonke umkhawulo wakho ophansi unamandla futhi uguquguqukile, ungaphatha kahle i-fasciitis yakho ye-plantar futhi uvimbele iziqephu zesikhathi esizayo.
I-Plantar fasciitis ingabangela imbangela yonyawo futhi inganciphisa ikhono lakho lokwenza imisebenzi evamile yansuku zonke. Ikhwalithi ye-massage ye-bhotela ingakusiza ukulawula ukuvuvukala ezinyaweni zakho ukukusiza ukuthi ubuyele emsebenzini ovamile ngokushesha.