Izinto 7 Okufanele Uyenze Manje Ukuphatha Izinhlungu Zezinyawo ezivela ku-Plantar Fasciitis

Uma unesifo sonyawo nesithende, kungenzeka ukuthi uhlushwa yi- fasciitis plantar . Lesi simo sithinta i-fasc plantar, lelo qembu elincane lezincubu ezifundisa esithende sakho kuya ezinzwaneni zakho ezinhlanu. I-fascia ye-plantar isiza ukusekela umdwebo wemvelo wonyawo lwakho, futhi kusiza ukuhlinzeka intwasahlobo esitebhisini sakho ngokuthulula ngobumnene futhi usakaze ngezinyathelo zonke ozithathayo.izinzwane ezinhlanu. I-fascia ye-plantar isiza ukusekela umdwebo wemvelo wonyawo lwakho, futhi kusiza ukuhlinzeka intwasahlobo esitebhisini sakho ngokuthambekela ngobumnene nokusakaza ngezinyathelo ozithathayo.

Uma u-fascia wakho wezitshalo uphazamiseka futhi uhlushwa, ungase uzwe ubuhlungu esithende sakho noma emanzini onyawo lwakho. Lolu buhlungu lungenza imisebenzi elula yokusebenza efana nokuhamba nokusebenza okungenakwenzeka.

Uma une-fasciitis plantar, ungase uzuze ukwelashwa ngokomzimba ukuze usize ukunciphisa ubuhlungu bakho futhi uthuthukise ukuhamba kwakho konke. Isazi sakho somzimba singasebenzisa izindlela ezihlukahlukene ezifana ne- iontophoresis noma i- ultrasound ukusiza ukuphatha isimo sakho, nakuba ubufakazi obanele abukho ukuze kuboniswe ukuthi lezi zindlela eziphumelelayo zokwelapha i-fasciitis. I-PT yakho ingabuye ihlole isimo sakho ukuze inqume inkambo engcono kakhulu yokusiza ukubhekana neziphambeko ze-biomechanical ezingase zidale ubuhlungu bakho.

Imfundo mayelana nesimo sakho ingenye yezingxenye ezibaluleke kakhulu zokwelapha ngokomzimba we-fasciitis plantar. Umhlinzeki wakho wenyama kufanele akwazi ukukutshela ukuthi wenzeni (futhi kungani wenza kanjalo) ukusiza ukuphatha i-fasciitis yakho yezitshalo. Hlola lolu hlu lwezinto ongayenza uma utshala i-fasciitis, futhi usebenzise ezinye zezimiso esesimweni sakho. Khumbula, ngaso sonke isikhathi umqondo omuhle ukuhlola nodokotela wakho noma udokotela ongokwenyama ngaphambi kokuqala noma yikuphi ukwelashwa noma ukuzinakekela ukuze uthole ukuxilongwa okunembile futhi uqiniseke ukuthi kuphephile isimo sakho esithile.

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Ukuphumula

Enye yezinto ezibaluleke kakhulu ongayenza uma utshala i-fasciitis ukuphumula unyawo lwakho. Kumele uthola izindlela zokuqeda ukucindezeleka nokucindezeleka kusuka ku-fascia yakho ye-plantar.

Ngokomlando, indlela ye-RICE yokuphatha ukulimala okukhulu kwamasculoskeletal isetshenzisiwe. Lokhu kuyisimo sokuthi u-r is, i- c , ukucindezela, nokuhamba.

Eminyakeni yamuva, isichazamazwi esihlukile futhi esisebenzayo ukuze siphathe i-fasciitis e-plantar elula iyindlela ye -POLICE . Lesi isichazamazwi se-rotation p , o ptimal l oading, i ce, c ompression, kanye ne- e levation.

Isigaba sokuvikelwa sokuphulukisa sisengaphambili futhi siphezulu, futhi lokhu kudinga ukuthi uphumule unyawo lwakho isikhathi esifushane ngaphambi kokuqala noma yikuphi ukuvivinya umzimba. Lesi sivikelo sokuvikela ukulimala ngokuvamile sihlala ezinsukwini ezintathu kuya kwezinhlanu. Umhlinzeki wakho womzimba angakusiza phakathi nalesi sigaba sokuphumula ukusiza ukunquma uma sekuyisikhathi sokuqala ukulayisha okulungile, okubandakanya ukwelula nokuqiniswa kwesisindo esisekelayo senyawo sakho nesinqe.

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Ukunciphisa Ukuzivocavoca

Uma usuhlwanyela i-fasciitis, ukwelula kahle kwe-fascia yakho kanye nemisipha ehamba ngezinyawo zakho nezinyawo zakho ukusiza ukuthuthukisa ukuhamba kwakho futhi kungasiza ekukhuthazeni ukuphulukiswa okuphelele.

I-stretca ye-fascia wall stretch is a simple way to softly sponge your fascia plantar. Ukusebenzisa ithawula ukwelula imisipha yakho yamathole kungasiza ekuthuthukiseni ukuguquguquka nokuhamba emisipha ezungeze unyawo lwakho nesikhumba.

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Qinisa Imisipha Esekela Izinyawo Zakho

Ngezinye izikhathi, ubuthakathaka bemisipha obusekela unyawo lwakho nesikhumba kungabamba iqhaza kwi-fasciitis yakho. Ukuqinisa kanye nemisipha efana nethole lakho, imisipha ye-anterior tibialis, noma imisipha ye-posterior tibialis ingase ikuzuzise.

Ithawula ithotho lithatha futhi kuyindlela elula yokuthola izinsizi ezinyaweni zakho ukuze usize ukusekela umcibisholo wemvelo wonyawo lwakho. Lokhu kuhilela ukusebenzisa izinzwane ukuze uthathe izicubu noma ithawula elincane.

Qinisekisa ukuthi ungangena nomuthi wakho wenyama ukuze ubone ukuthi yiziphi izivivinyo eziqinisayo ezikufanele.

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Zama ukubhuka kwebhola le-Ice

Phakathi nezigaba ezinzima nezokuqala zokuphatha i-fastaitis plantar, ungase uzuze ngokusebenzisa i-ice ukusiza ukulawula ukuvuvukala nobuhlungu obuhambisana nesimo sakho.

I- massage ye-bhotela ye-ibhodlela iyindlela elula futhi ephumelelayo yokuhlinzeka ngeqhwa ezinyaweni zakho ngenkathi uhlalisa kahle u-fascia wakho wezitshalo. Mane nje ubhalele ibhodlela lamanzi, bese uyifaka kancane kancane ngaphansi kwezinyawo zakho imizuzu engu-10.

Okuningi

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Sebenzisa ama-Orthotics noma ama-Shoe Inserts ukusekela i-Arch yakho

Izinguquko emgqeni wonyawo lwakho zingabangela ubuhlungu besithende ezihambisana ne-plantar fasciitis. Umhlinzeki wakho womzimba angasiza ekunqumeni ukuthi i-arch yakho iwile noma uma iphezulu kakhulu futhi uma lokhu kubangela ubuhlungu bakho.

Ukufaka izicathulo noma izintuthwane kungasiza ekusekeleni umdwebo wonyawo lwakho ukusiza ukucindezela off your fascia plantar njengoba kuphulukisa ukulimala. Ama-orthotics angase asekele unyawo lwakho futhi asize aligcine endaweni engathathi hlangothi ngenkathi ehamba futhi esebenza.

Ukufakela okufakwe ngezicathulo ezifakwe ngokwezifiso kungadingeka ukusiza ukuphatha isimo sakho, kodwa lokhu kungabiza. Isixazululo esilula, esinezindleko eziphansi ukuzama isihlangu esikhwameni sokuqala esisekela kuqala ukuthi sisekele umcibisholo wezinyawo zakho. Lezi zinganikeza ukusekelwa okudingekayo kanye nokukhululeka kwe-fascia yakho ye-plantar.

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Zama ukuchofoza kwe-Kinesiology

I-Kinesiology taping ingaba enye indlela ongayisebenzisa ukusiza ukuphatha i-fasciitis yakho yezitshalo ngokusekela umdwebo wemvelo wonyawo ngenkathi uhlinzeka nge-neural stimulation ezinyaweni nasezinyaweni zakho.

I-Kinesiology yi-tape ye-cotton eguquguqukayo. Lokhu kungasiza ukuhlinzeka ukwesekwa ezinyaweni zakho ngenkathi uvumela inyawo lakho nezinyawo ukuba zihambe kahle. I-tape nayo icatshangwa ukuthi iphakamisa kahle isikhumba sonyawo lwakho nesikhumba, okungasiza ekuthuthukiseni ukujikeleza endaweni emelekile nokukhuthaza ukuphulukiswa.

Qinisekisa ukuthi ungangena nomuthi wakho womzimba ngaphambi kokusebenzisa i-kinesiology tape ukuze ufunde amasu afanele futhi uqinisekise ukuthi iphephile ukuthi uyisebenzise.

Okuningi

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Gqoka izinwele ezifanelekile

Uma utshala i-fasciitis, kufanele ugqoke izicathulo ezifanele. Izithende eziphakeme zingase zibukeke kahle, kodwa ngenkathi unakekela isimo sakho esibuhlungu, khetha ezinye izicathulo ezinengqondo ezisekela unyawo lwakho.

Abantu abaningi abagqoki izicathulo endlini yabo, kodwa ukuhamba ngezicathulo kungase kube buhlungu (noma kungenakwenzeka) uma unesitshalo se-fasciitis. Ukugqoka izicathulo ezisekela ngaso sonke isikhathi kubalulekile ekucindezeleni i-fascia yakho ye-plantar futhi uvumele unyawo lwakho luphuluke.

Uma unesifo senyawo nesithende kusuka ku-fasciitis plantar, kufanele uthathe isinyathelo ukusiza ukunciphisa ubuhlungu bakho futhi uthuthukise ukuhamba kwakho. Lokhu kungafaka ukuphumula, ukusebenzisa i-ice, nokwenza imishanguzo elula yokwelula nokuqinisa unyawo lwakho nezinyawo.

Ngezinye izikhathi i-fasciitis ye-plantar eqhubekayo ingadinga ukwelashwa okungenasisindo okunjenge- injection ye-cortisone noma, njengendlela yokugcina, ukuhlinzwa. Uma isimo sakho siphuthuma ngokushesha sihlala isikhathi esingaphezu kwezinyanga ezimbalwa, kufanele uhlole nodokotela wakho ukuqinisekisa ukuthi wenza konke ongakwenza ukuze uphathe inkinga yakho.

Izwi kusuka

I-Plantar fasciitis ingaba inkinga evimbela ikhono lakho lokuhamba ngaphandle kwezinhlungu zonyawo. Uma unezinhlungu zenyawo, i-PT yakho ingasiza ekunikezeni iziphakamiso zokwelashwa okufanele. Ngokufunda amasu okuzinakekela okulula, ungakwazi ukuphatha kahle i-fasciitis yakho ye-plantar futhi uphinde ubuye futhi uphelele ngokuphepha ezingeni lakho langaphambili lokusebenza nokuhamba.