Sonke siyazi isimo: ulele embhedeni, cishe uzokhipha ngemuva kosuku olude uma ngokuzumayo uyamangala ukuzwa kwezinyosi ezinzwaneni zakho. I-toe igxuma kakhulu, futhi kufanele uvuke futhi ululale ukuze uthole impumuzo. Ngemuva kwesikhathi esifushane, i-cramping iyanqamuka, futhi ushiywe kancane kancane emanzini wakho kanye nombuzo omdala ubudala, "Yini eyabangela ukuba izinzwane zami zenzeke, futhi ngithola kanjani ukuphumula?"
Anatomy of the Foot and Toes
Unyawo lwakho lunamathambo amaningana -wodwa amancane futhi afushane kanti amanye ahlala isikhathi eside-ahlanganisa uxhumano lwezinyosi zakho ezinzwaneni zakho. Iziqu eziningi zomgudu kusuka kwelinye ithambo kuya kwelinye. Lezi zihlinzeka ukuzinza ezinyaweni zakho.
Imisipha ye-extrinsic yomlenze wakho ophansi iphenduka izintambo ezihamba phansi ezinyaweni zakho bese zixhuma ezindaweni ezihlukahlukene ezungeze unyawo lwakho ukuzithutha. Kukhona imisipha yangaphakathi phakathi kwamathambo amade ezinyawo zakho ezisiza ukuma nokuma unyawo lwakho njengoba uhamba futhi ugijima. Ngaphansi kwezinyawo zakho yi-fascia plantar, i-band thick of tissue eyenza uhlangothi lwakho.
Yonke yale migqa, ama-tendon, nemisipha isebenza ndawonye ukusekela unyawo lwakho, ukuhambisa unyawo lwakho, futhi ekugcineni uvumele izinyawo zakho ukuba zenze izinto ezimangalisayo ezenza nsuku zonke. Futhi izikhathi eziningi, ungayenza usuku lonke noma isonto futhi ungabi nezinkinga. Ngakho kungani unyawo noma umqubu wokuzwane ungene ngokuzumayo?
Izizathu Zokwakheka Kwezinyosi
Kunezinhlobonhlobo eziningi ezihlukahlukene ezibangelwa izinhlanzi zezinyosi. Into ephazamisayo kunazo zonke ukuthi ungase ube nezindaba ezilodwa-noma eziningi-ezihlukile ezingabangela ama-cramps. Ngaphezu kwalokho, umphakathi wesayense awutholanga ukuguquguquka okukodwa okwenza kubangele ukunyanyiswa kwezinyawo nezinyawo.
Ngokuqonda ukuthi izimbangela zezinyosi nezinyawo zenzeke kanjani, ungase uthole ukuthola ukwelashwa okulungile kule nkinga. Izizathu zesikhwama sezinyosi zingabandakanya:
- Ukwehla kwamanzi . Kuthiwa ukuthi uma amanzi akho ekudleni angeke adlule, ungenza ukungalingani kwe-electrolytes-potassium, i-magnesium, ne-sodium, isibonelo-emisipha yakho. Lokhu ukungalingani kungabangela imisipha ezungeze izinzwane nezinyawo zakho ukuba zenze isivumelwano ngokungaqondisi. Ngokuthakazelisayo, akuwona wonke umuntu ophelelwa amandla ngamanzi athola umlenze, inzwane, noma unyawo, okungase kube nzima iziguli.
- Ukungabi nokuzivocavoca. Uma sizivocavoca, imizimba yethu isetshenziswa, futhi lokhu kusetshenziselwa ukugcina imizimba yethu iqinile futhi iguquguquke. Ukuzivocavoca kungabuye kuthuthukise ibhalansi futhi kuvumela uhlelo lwakho lwezinzwa ukuthola isenzo esengeziwe. Isistimu yezinzwa esisebenza kahle ingasiza ukugcina ama-cramps aphansi ekudambiseni imiyalezo ye-muscle ne-contractions.
- Izindwangu ezimbi ezifanelekayo. Izinyawo zethu zithatha ukuhlukumeza okuningi usuku ngalunye. Inani lamandla adingekayo ukuba alithwe futhi ahlukanise likhulu kakhulu kunesisindo somzimba wakho. Ukugqoka izicathulo ezingahambisani kahle kungabangela izigqoko zontwane. Ake ucabange ukucindezeleka okwedlulele okugxilisa unyawo lwakho endaweni eqondile yezintambo ezisezingeni eliphezulu (ezindayo). Izicathulo ezifanelekayo zibeka izinyawo nezinzwane zakho endaweni engaphansi kwesimo esihle ukuze zisebenze kahle, futhi zingase zihlubuke ngokuziphazamisa ngokuphawula kwesikhashana.
- Izimo ezithile zezokwelapha. Ezinye izimo zezokwelapha, njenge- multiple sclerosis , isifo sika-Parkinson , noma isifo sikashukela , singabangela ushintsho endleleni uhlelo lwakho lwezinzwa lusebenza ngayo. Lokhu kungabangela ukuphazamiseka okungajwayelekile kanye nokuzwela izinyawo ezinyaweni nasezinzwaneni zakho. Ngezinye izikhathi, imishanguzo ingaba nemiphumela emibi edala ukuchoboza ezinzwaneni.
- Ubudala. Njengoba sikhula, izinhlelo zethu ze-nervous and muscular zingancipha kancane kancane kancane emsebenzini. Abantu asebekhulile banokuqukethwe okuncane kwamanzi okugcinwe emisipha nasezintheni zabo. Lokhu kungabangela ukuhlukunyezwa kwe-muscle okungafunwa nokuqina kumisipha ezungeze izinyawo nezinzwane zakho.
Kungakhathaliseki ukuthi yini eyenza izinzwane zakho ziqhume, kufanele uthathe isikhathi sokuthola imbangela yangempela bese uqala ukusebenza ukuze uthole usizo.
Indlela Yokuthola Ukukhulula Emagqumeni Ezinyosi Nezinyawo
Uma uhlushwa izinyosi ezinyaweni eziningi nezinyawo, kunezindlela ezithile zokuthola usizo. Lokhu kungafaka:
- Ukuphuza amanzi amaningi. Ukuhlala i-hydrated kungenza ukulinganisela kwamandla e-electrolyte namanzi emisipha yakho.
- Ukugqoka izicathulo ezifanelekayo. Izikebhe ezihambisana kahle zivumela izinyawo zakho ukuba zihambe futhi zisebenze ngendlela okufanele zizenze ngayo.
- Ukusebenzisa njalo futhi ukwenza amandla ahlukahlukene, ukulinganisela, nokuzivumelanisa nezimo. Ukuzivocavoca kugcina imisipha yakho, amalunga, ama-tendon, kanye nezinzwa zakho zonke zisebenza ngendlela efanele, okuholela ekutheni kunciphise imisipha yezinsizwa ezinzwaneni.
- Ukudla ezihlukahlukene zokudla okunempilo. Ukugcina ukudla okunempilo kungaqinisekisa ukuthi umzimba wakho unezakhi ezidingekayo ukuze usebenze kahle.
- Ukuhlola imithi yakho ukuqinisekisa ukuthi amanani alungile. Uma izinkinga zezokwelapha zidinga ukuthi uthathe imithi, khuluma nodokotela wakho noma ummithi ukuze ubone ukuthi imithi ingase ibangele yini izimpande zakho. (Ungalokothi ulungise imithi yakho ngaphandle kweseluleko sikadokotela wakho.)
Ucwaningo lwamuva olushicilelwe encwadini ethi Family Practice lathola ukuthi abantu abaningi abahlushwa umlenze wokuntambisa ebusuku bazama ukwelashwa okuhlukahlukene. Abacwaningi bathola ukuthi iziguli ezingamaphesenti angaba ngu-20 kuphela abaphatha kahle imilenze nezinyawo nezinhlobo ezingu-17 zezidakamizwa ezihlukahlukene kule ndawo. Kuye kwavela ukuthi iziguli eziyisishiyagalolunye ezihlukile zokwelapha ezingekho kwemithi. Isiphetho: Abantu abahlukunyezwa emlenzeni nasezintweni zemilenze bazama ukwelapha ngezindlela ezahlukahlukene eziphathelene nesimo sabo. Akukho ukuvumelanisa ngempela mayelana nokwelashwa okukodwa komuntu oyedwa.
Amagundane nezinyawo zezinyosi zingenzeka ngezizathu ezihlukahlukene, ngakho ukuhlasela inkinga kusuka emajuba ahlukene kungakunikeza ithuba elihle kakhulu ekusizeni.
Iseluleko Esivela Kuchwepheshe Bakho Benyama
Uma unezinyosi zomunwe nezinyawo, kufanele uvakashele udokotela wakho ukuqinisekisa ukuthi inkinga yakho ayibangelwa into enzima njenge-multiple sclerosis noma i-neuropathy ye-diabetes. Zombili lezi azivamile, kodwa kungcono ukuthola izinto zihlolwe, ukuze uqiniseke.
Njengoba izimbangela zezinyosi ezincane zinezinhlobonhlobo ezihlukene, udokotela wakho cishe ngeke akwazi ukunikeza okuningi ngokwemithi yokwelapha. Faka isazi sakho somzimba. Ukuvakashela i-PT yakho yangakini kungase kube yilokho okudingekayo ukuze uthole ukukhululeka kusuka ezinkampanini zakho zezinzwane. Kungani? Ngoba umuthi wakho wezokwelapha uqeqeshwe ukuhlola zonke izimbangela ezihlukahlukene ze-biomechanical kanye neurological yesimo sakho. Angakwazi ukuhlela isu lokukwelashwa ukuze kusize ukukhulula izitho zomzimba zakho futhi uvimbele iziqephu zesikhathi esizayo zingenzeki.
Ukuzivocavoca okungenziwa ukuze unciphise izikhwama zezinyosi kungafaka:
- Ithole ne-soleus ilula
- I-stretar fascia toe ithole
- Ukuzivocavoca okuqinisayo
- Ukulinganisa umzimba
Qinisekisa ukuthi ubona iP PT noma udokotela ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca lwama-cramps.
Izwi elivela
Izimpande zezinyosi zingashintsha ekubeni yisisindo esincane sokuba nesipiliyoni esibuhlungu nesisebenza-okulinganiselwe. Ngokusebenza ukuze uthole izimbangela zesimo sakho esithile sokuzwakalisa izinzwane futhi ngokwenza izinguquko ezithile zokuphila, ungakwazi ukuqeda izinyosi zezinyosi bese ugcina izinyawo zakho zizizwa kahle.
> Umthombo:
> Lorenzo, M. et al. Ukwelashwa kwamagundane omlenze wesikhombisa ngokugonywa kweziguli ezingaphezu kweminyaka engama-60. Ukuziphatha Komndeni 35 (1); 2018: 29-33.