Uma utshala i-fasciitis , uyazi ukuthi lesi simo singaba buhlungu kanjani. Kungabangela ukuthi uhambe nge-limp, futhi kunganciphisa ikhono lakho lokugijima nokuhamba ngezinyathelo ngokufanele.
Izimpawu zika-Plantar Fasciitis
Izimpawu ze-fasciitis plantar zihlanganisa, kepha azikhawulelwanga, ku:
- Ubuhlungu phansi kweenyawo zakho eduze kwesithende
- Ubuhlungu obuphakathi naphakathi komunyawo wakho
- Ubuhlungu bokuthinta kanye nenhlamba enamahlombe phansi kwesinyawo sakho eduze kwesithende
- Ciza ubuhlungu besinyawo uma uhamba, ikakhulukazi uma kuqala uvuka embhedeni ekuseni
Uma uzizwa noma iyiphi yalezi zimpawu, ungase uzuze kusuka elula-kodwa ephumelelayo-welula ukuphakama kwesinyawo sakho kanye ne-plantar fascia. I-stretch ihlanganisa u-fascia wakho we-plantar, uthuthukise ukuhamba kwezinyawo jikelele. Lokhu kungasiza ukugcina unyawo lwakho luhamba ngokujwayelekile futhi lunganciphisa ubuhlungu obuzwayo phansi kwesithende sakho. Ngena ngemvume nodokotela wakho ukuze uthole ukuxilongwa okunembile, bese uthola ilungelo lokusebenza ukuphatha izinyawo zakho izinhlungu.
Okufanele Ukwenze Ngezinyawo Nezintambo Ze-Plantar Fasciitis
Uma i-plantar fascia engaphansi kwezinyawo zakho ivuvuka futhi ibuhlungu, isinyathelo sokuqala ukuphatha inqubo yokuvuvukala okubandakanya ukusebenzisa i-ice endaweni ebuhlungu, evulekile. Iphakethe leqhwa lingasetshenziswa phansi kweenyawo zakho imizuzu engu-10-15 izikhathi eziningana ngosuku.
Ukuze ugweme umonakalo esikhumbeni sakho ku-frostbite, qiniseka ukuthi ungasebenzisi icebo ngqo esikhumbeni sakho.
Ungase ufise ukuzama ukuhlunga ibhodlela le-ice ukusiza ukunciphisa ukuvuvukala kwi-fastaitis plantar. Le nqubo inezinzuzo ezimbili: iqhwa lisiza ekunciphiseni ukuvuvukala, kanti ukusikhipha umzimba kusiza ukululaza kancane kancane i-fascia plantar phansi kweenyawo zakho.
Ngezinye izikhathi, ukuqina komthambo wakho we-Achilles nethole kungabangela iqhaza le-fasciitis. Ithawula ithole elilula liyindlela elula futhi elula yokuthuthukisa ukuguquguquka kwe-Achilles nethole yakho.
Abanye abantu abane-fasciitis plantar bayazuza ngokusebenzisa i-kinesiology tape ezinyaweni zabo ukuthuthukisa ukwesekwa kwe-arch jikelele. Le ndlela yokwelashwa ayisekelwa ucwaningo lwamanje.
Ukuqondisa ngqo ku-Plantar Fascia
Ungase futhi uzuze ngokuqondile ngqo ne-fascia yakho ye-plantar ukusiza ukuthuthukisa ukuhamba kwezinyawo zakho nokuphatha ubuhlungu kusuka ku-fasciitis plantar. Nansi indlela okwenza ngayo:
- Hamba ngezinyawo zakho phambi kwodonga. Qinisekisa ukuthi isihlangu sakho sivaliwe.
- Kancane kancane ubeke unyawo lwakho ukuze inzwane yakho enkulu iphumule odongeni bese ibhola lonyawo lwakho lingamamentimitha ambalwa ukusuka phansi. Isigqoko sakho esikhulu kufanele siphungule ngobumnene emuva.
- Ukwelula okuncane kufanele kuzwakale phansi phansi unyawo lwakho. Bamba lesi sikhundla imizuzwana engu-15, bese uthatha unyawo lwakho kude nodonga.
- Phinda ukwehlise izikhathi ezinhlanu.
Uma ukubeka unyawo lwakho odongeni kubonakala kunzima noma kubangela ubuhlungu, ungakwazi ukusula ngesandla se-plantar ngesandla. Vele uwele unyawo lwakho phezu kwedolo lakho, uthathe ithawuni yakho, bese uyiphonsa ngomusa emuva.
Bamba ukwelula imizuzwana engu-15, bese ukhulula. Phinda izikhathi ezinhlanu.
Yiqiniso, qiniseka ukuthi uhlolisisa nodokotela wakho wezokwelapha noma udokotela ngaphambi kokuqala noma yikuphi uhlelo lokusebenza noma uhlelo lokuzinakekela lwe-fastaitis plantar. Amacala amaningi we-fasciitis plantar azixazulula emasontweni ambalwa, kodwa ngezinye izikhathi usizo oluthile olwengeziwe luyadingeka kusuka ekwelapheni ngokomzimba ukuphatha lesi simo.
Izwi kusuka
Ukwelula ngonyawo unyawo lwakho nethole kungaba yinto ebalulekile ekulawuleni ubuhlungu bonyawo kusuka ku-fastaitis plantar. Ngokwenza ngcono ukuguquka kwezinyawo nokulawula ukuvuvukala ezinyaweni zakho, ungakwazi ukubuyela ngokushesha futhi ngokuphepha emisebenzini evamile kanye nomsebenzi uma une-fasciitis plantar.