Ukunciphisa Ukuzivocavoca kwe-Plantar Fasciitis

1 -

I-Plantar Fasciitis-Iyini?

I-Plantar fasciitis yinkinga enonya echaphazela abantu abaningi. Izimpawu ezivamile ze-fasciitis plantar zihlanganisa:

• Ubuhlungu ngqo ngaphansi kwesithende unyawo
• Izimpawu zimbi kakhulu izinyathelo zokuqala ekuseni
• Kunzima ukuhamba amabanga amade ngenxa yokungahambi kahle

Ukwelashwa kwe-fasciitis plantar kugxile ekuqedeni ukuvuvukala nokwelula izicubu eziqinile eduze kwezinyawo. Nasi isimiso esilulekile esilula esizokwehlisa izimpawu ze-fasciitis plantar ezigulini eziningi.

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Inkomo Yula

Indlela elula yokwenza ithole iluleke ngokuma cishe ku-1 kuya kwezingu-2 ukusuka odongeni.

1. Hlala eduze nodonga ngezandla zakho.
2. Faka unyawo olulodwa emhlabathini emgqeni wehla ukusuka emahlombe akho, futhi unyawo olulodwa ngemuva komzimba wakho.
3. Gcina izinyawo zakho ezinyaweni phansi bese uzizwa ulele ngemuva kwesithende sakho (i-Achilles tendon).
4. Bamba ukwelula kwenani le-10, bese uphinda. Yenza zombili izinhlangothi.

Ukuze ugcizelele lesi sondlo, phawula emadolo akho phansi phansi ngenkathi ubeka unyawo phansi phansi.

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Nciphisa isiteji

Ukuze wenze isiteji eselulele, thola isitebhisi sezitebhisi noma udobe.

1. Gcina unyawo lwakho olwehlisela emuva, futhi uthathe isinyathelo esisodwa ngezinyawo
2. Hlala ezinyathelweni ezisezinyaweni ezingemuva.
3. Zizwa ukuthi uhlezi ngemuva kwesithende. Zama ukuphumula futhi uvumele umzimba wakho ukuba uncike ezitebhisini.

4 -

I-Foot Stretch

Ukunwetshwa kwezinyawo kwenziwa indawo ehlezi.

1. Finyelela phambili bese uqonda unyawo lwakho. Uma ungenakuguquguquka ngokwanele, vele uwele umlenze wakho bese uqonda unyawo lwakho
2. Donsa izinzwane zakho uphendukele ku-shin yakho ngenkathi ubamba unyawo lwakho ngolunye uhlangothi.
3. Zizwa ulula phansi phansi unyawo.

Bamba lesi swele ngokubala kuka-10 ngenkathi uzizwa ululame eduze komdwebo wonyawo. Phinda okungenani izikhathi ezintathu ohlangothini ngalunye.

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Isithende Cord Ukunyakaza

Intambo yesithende ingenziwa ngokufinyelela phambili nokubamba unyawo lwakho. Uma ungeke uguquke ngokwanele, sebenzisa ithawula noma ishidi bese ugoqa ezungezwaneni zakho ukuze uthathe emzimbeni wakho.

1. Bamba imikhawulo yethawula, bese uvala isikhala phakathi kwezinzwane zakho.
2. Gcina ibondo lakho liqonde ngqo ngezinzwane zakho ezikhomba.
3. Donsela ithawula, udonsa izinzwani zakho emzimbeni wakho.

Lokhu kuzokweluleka kokubili komlenze wakho phansi kwesinyawo sakho.

6 -

I-Wall Emile

1. Sukuma uphenduke odongeni, bese ubeka unyawo olulodwa phambi komunye.
2. Gcina ibhande langaphambili ngqo futhi ubeke izinzwane zibheke odongeni ngangokunokwenzeka.
3. Hlelela odongeni ngedolo elingemuva lizwa lilula ezinyaweni nasesithendeni sezinyawo zangaphambili.

7 -

Plantar Fasciitis Rehab-Icing the Foot

Isinyathelo sokugcina salesi simiso siwukuqhwala phansi unyawo.

1. Thola amabhodlela wamanzi epulasitiki angu-12 noma ama-ounce angu-16, noma iziqukathi zamanzi ezibandayo.
2. Beka amabhodlela amanzi amanzi efrijini.
3. Uma usindile, gcwalisa ibhodlela ngaphansi kwezinyawo zakho imizuzu engu-10 kuya kwangu-15.
4. Vuselela ibhodlela ukuze uthole ukwelashwa okulandelayo.

> Umthombo:

> Sweeting D, iParish B, Hooper L, Chester R. Ukuphumelela kokusabalalisa amabhuku ekwelapheni ubuhlungu bezithende zezitshalo: ukubuyekezwa okuhlelekile. I-Journal of Foot and Ankle Research . 2011; 4 (1). i-doi: 10.1186 / 1757-1146-4-19.