Intlungu yesithende, eyaziwa ngokuba yi- plantar fasciitis , iyaxhaphaka kubantu abaneemeko ze-thyroid. Ukuba utshayile i-fasciitis uya kukwazi kuba uya kuba neentlungu ezibuhlungu kwisithende sakho xa uqala ukuhla ekuseni okanye emva kokuhlala ixesha elithile. Nazi ezinye iingcinga ezivela kumfundisi we-podiatrist uChristina Dobrowolski, iDPM, umbhali walezo ziNyawo ze-Aching: Isikhokelo sakho sokuSasaza kunye nokuPhathwa kweeNgxaki zemiSebenzi yeziNyawo .
Iimpawu
Kukho izimbande ezininzi ezibangelwa intlungu yesithende, kodwa isizathu esona siqhelo sisityalo se-fasciitis. Ukuba ufumana intlungu ebuhlungu kwisithende sakho xa uqala ukuhla ekuseni, kusenokwenzeka ukuba ngenxa ye-fasciitis. Le ngxaki yimbangela yoxinzelelo oludlulileyo kwisakhiwo somlindo eside (i-fasar plantar) phantsi kweenyawo. Uxinzelelo oludlulileyo lubangela ukukrazula kwaye kubangele ukuvuvukala nentlungu.
Iimpawu zakudala zintlungu kwisithende kwisinyathelo sokuqala kusasa okanye ekuphumeni emva kwexesha elide lokuphumla. Abaninzi baya kukhononda ngentlungu ebuhlungu kwisithende xa bephuma emotweni yabo okanye emva kokugqiba isidlo sabo sasemini. Abanye abantu bafumana ubuhlungu besithende ekupheleni kosuku okanye ngeentlobo ezithile zomsebenzi ofana nokusebenza, ibhola lebhola okanye ithente. Intlungu inokuthi isonge kwi-arch kwaye iziva i-achy ekupheleni kosuku.
Izizathu
Abantu bahlakulela i-fasciitis ye-plantar ngezizathu ezahlukeneyo.
Esinye sezizathu eziqhelekileyo ekuphuhliseni i-fasciitis ye-plantar igqoke umgangatho omhle okanye izihlangu ezigugile. Esinye isizathu esiqhelekileyo siqala umsebenzi omtsha, njengokuhamba okanye ukusebenza, emva kwexesha lokungasebenzi. Abantu abaninzi abakhutheleyo bahlakulela i-fasciitis plantar emva kokufaka iinduli, izitebhisi okanye indawo engafanelekanga kwixesha lokuqeqesha.
Umsebenzi omtsha ofuna ukuma yonke imini okanye ukutshintsha kumsebenzi ngobunzima obunzima, njengentsimbi yomhlaba, unokufaka isandla ekuphuhlisweni kwawo. Abantu abathile abaneenyawo ezinqamlekileyo okanye izibhengezo ezingaphezulu (ukunyuka kweenyawo) banokubakho imvelo yendalo ye-fasciitis.
Unyango
Kungakhathaliseki ukuba ingxaki yaqala njani, unyango lujoliswe ekunciphiseni uxinzelelo kwi-arch yakho kunye nokunciphisa ukuvuvukala.
- Ukuchonga Isizathu : Ngokuqhelekileyo isizathu sokuphuhliswa kwe-fasciitis plantar, kodwa ekubeni loo mqathango ayinxulumene nokulimala kanzima kunokuba nzima ukuyikhumbula. Intlungu inokuthi ikhule kancane emva kokuqalisa inkqubo yokuqeqesha entsha, ukuguqula umkhondo, ukuhamba okanye ukuhamba kwindawo entsha, ukutshintsha izicathulo, ukugqoka izihlangu ezigugile okanye ukuqala umsebenzi omtsha. Emva kokuba imbangela iboniswe, yima umsebenzi okanye uyiguqule.
- Iphephe Imisebenzi eqhubekayo: Ukunyuka nokuhla kwezitebhisi, ukuhamba okanye ukugijima kwiinduli, ukukrazula, ukuphakamisa izinto ezinzima nokuhamba kwindawo engafaniyo konke kuphuculise le meko. Zama ukunciphisa oku ngokunciphisa inani lamaxesha okhuphukayo kwaye wehla ezinyukayo kunye nokuphepha iinduli. Ukuba kufuneka udibanise phantsi, gcina inyawo elichaphazelekayo phambi kunye nesitrato phantsi. Musa ukuphakamisa okanye ukuthwala izinto ezinzima kuquka nabantwana bakho. Sebenzisa umqhubi okanye ube neqabane lakho, omnye umhlobo okanye umhlobo owenzayo.
- Yeka Ukuqhuma okanye Ukuhamba : Umsebenzi we-Aerobic kubalulekile ukugcina nokuqeqesha uqeqesho kunokunceda. Zama ibhayisikili okanye ukubhukuda. Uninzi lwabahambayo banzitha ibhayisikili ehleliweyo kwindawo yokuzivocavoca kodwa khumbula oku akusiyo ngonaphakade. Musa ukuwisa isithende sakho xa uhamba ngebhayisikili kwaye uzame ukuphepha ukuma kunye neenduli xa ujikeleza ngaphandle. Ukuba uthatha inxaxheba kwiiklasi ze-spin, unokufuna ukuguqula iklasi ukuphepha ukulimala kwinyawo. Ibhayisikili ehamba ngokukhawuleza inokubeka uxinzelelo oludlulileyo kwi-arch ngenxa yesimo. Ibhayisikili yeklasi ehamba phambili ifanelekile.
- Sebenzisa i-Ice Massage : Yenza ibhola yebhola yamanzi okanye usebenzise ijusi kwaye uyibeke phantsi. Gqitha unyawo lwakho phezu kwebhotile yamanzi ubuncinane imizuzu engama-20 kabini ngosuku. Oku kunceda ukunciphisa ukuvuvukala kwinyawo ngelixa ulula i-arch.
- Sebenzisa iBhati yokuBhathanisa: Ukukhangela kunceda ukunciphisa ukuvuvukala kuvela kwixesha leyure ezingama-48-72. Ukunceda ukunciphisa ukutshabalalisa okungapheliyo, zama ukungafani phakathi kweqhwa kunye nokushisa. Qala ngepakethi yeqhekeza kwisithende kunye / okanye u-arch imizuzu emi-5. Tshintshela kwi-pack yokufudumala okanye uhlamba lwamanzi ashushu kumaminithi ama-5. Eminye phakathi kwezi zi-20 ukuya ku-30 imizuzu 3-4 izihlandlo ngeveki. Oku kungadla ixesha elidlula i-ice pack kuphela kodwa kunokuzisa uncedo olukhulu.
- Jonga ibhola phantsi kweenyawo zakho : Thatha ibhola ye-tennis, i-softball okanye i-pin pin kunye neenyawo zakho phezu kwayo ukuze uncede unwebe i-fascia. Oku kuya kwenziwa ngelixa libukele iTV okanye lifunde iphepha. Ukuhambisa unyawo phezu kwebhola ye-tennis kunokwenziwa kwakhona emsebenzini xa unomsebenzi wedesksi okanye ngexesha lesidlo sasemini. (Oku akufanele kubangele ubuhlungu. Musa ukuqhubeka xa unentlungu).
- Yolula Inkunzi Yakho Ekuseni : Ukuba unentlungu kusasa xa uvuka, faka ithawula okanye ibhande kumgcini wakho wokugqoka. Ngaphambi kokuba uphume embhedeni, bhowula ithawula okanye ibhande ngokujikeleza ibhola lonyawo lwakho. Ngokutsala unyawo ukuya kuwe kwaye ugcine umlenze wakho ngqo, ufanele uzive ululale emva kwethole. Oku kuya kwandula phantsi kweenyawo. Oku akusixesha elide okanye kunzima ukwenza, kodwa lifuna ukulungiswa kwindlela entsha.
- Yolula Ikholo Yakho Kulo lonke Usuku : Yenza imizuzu engama-5 ukuya ku-10 nganye ngokuhlwa ululale ithole njengoko kuchaziwe ngasentla okanye ngokulula. Ukukunceda ngokwenene ukugcina ithole kunye nezantsi lokunyathela ilinya, zama kwaye ululale imizuzwana engama-30, amaxesha angama-10 ngosuku.
- Thatha imithi echasene nezobuhlungu : Imithi echasayo, efana ne naproxen okanye ibuprofen , iya kunceda ukunciphisa ukuvuvukala okwenzeka kwi-fascia ngenxa yokuqhawula. Awufuni ukusigubungela intlungu kunye nala mayeza. Ukuba unciphisa intlungu ngeemithi ezichasayo kodwa uqhubeka uthatha inxaxheba kumsebenzi obangela ukugqabhuka nokuvuvukala kwe-fascia plantar, awuphilisa. Qhubeka uphumule, ucwecwe kwaye ulula xa uthabatha amayeza. Thatha la mayeza ngokutya uze unqabe ukuthabatha iyeza xa ufumana isisu esincinci.
- Ukunciphisa ubukhulu : Oku mhlawumbi into yokugqibela ofuna ukuyiva. Enyanisweni, kukho ithuba elihle lokuba ufumene ubunzima bokuqala kwintlungu yesithende sakho ngenxa yokuncipha komsebenzi. Kodwa, akukho ndlela ejikeleze ukuba ukunyuka komzimba kumzimba kudlulisela ezinyaweni. Ukwandisa uxinzelelo kwi-fascia ye-plantar kungonakalisa i-fasciitis ye-plantar, okwenza kube nzima ukunyanga. Yidla i-smart kwaye uzame ukubandakanya umsebenzi we-aerobic owehlisa umphumo kwiinyawo.
- Gqoka iinqwelo ezixhasayo : Le nyathelo ibonakala ingqiqo, kodwa abaninzi abantu abaqapheli ukuba zingaphi izihlangu ezingenayo inkxaso. Isihlangu esisekelayo siya kugoba kwizwane. Uvavanye zonke izihlangu zakho kwaye ungacingi ukuba isicathulo sakho sikhuphe isihlangu esisekelayo. Thatha isicathulo sakho uze uyifake. Ukuthatha indawo yezwane kunye nesithende uze uzame ukuyifaka isihlangu. Ukuba isihlangu sinxiba ngesigamu, ke isihlangu asixhasayo. Musa ukuhamba ngeengubo. Vuka kusasa, yenza ityala lakho kwaye welula iinyawo zakho kwi-slide okanye inkxaso ye-clog. Jonga i-American Podiatric Association Association (APMA) uluhlu lweesanti ezivunyiweyo.
- Zama Amanqaku okulwa noKhuseleko : Ezi zigizi zinceda ukunciphisa uxinzelelo kwizithende kwaye ungeze ukuxhatshazwa phantsi. Amatshini angaba yimpahla enhle yabasebenzi abasebenza kwindawo enzima. Unokuba ufuna ukuwaqwalasela ekhaya xa uchitha iiyure ezininzi emi kwindawo yokusebenzela okanye ekhitshini.
- Qinisa iMiscle kwienyawo zakho : Beka ithawula elincinci elisezantsi ekhishini lakho. Beka unyawo lwakho phezu kwesiseko setawula esondele kuwe. Yizisa ithawula kuwe ngokubethelela iinzwane kwaye uthabathe ithawula njengoko islayidi phantsi kweenyawo zakho. Beka iibhululo phantsi uze uwathathe ngomnye ngeenzwane zakho uze uzibeke kwisitya.
- Gqoka iiOthotics : Iimpawu ezikhethiweyo zifakwe kwi-shoe ukuze zikwazi ukulawula ukunyakaza ezinyaweni zakho. Ukulawula ukunyuka okungavumelekanga kwiinyawo kunokunciphisa uxinzelelo kwi-fascia plantar. Ukufakela kwe-Soft kufumaneka kwivenkile yezilwanyana kunokukhululeka, kodwa abayi kukunceda ukulawula ukunyakaza okungavumelekanga.
- Zama u-Night Splint : Ubusuku obunqambileyo bunamanqanaba angama-90 degrees xa ulala. Oku kugcina unyawo kunye nethole lilula lonke ubusuku. Ubuqhezu busuku buyinkqubo efanelekileyo, kodwa ayinakukhathazeka. Abanye abantu banenhlanhla eninzi ngobuncwane bobusuku obunobunzima kunokuba baqhekeke. Ezi zixhobo zifumaneka kwi-Intanethi, kodwa ingafunyanwa yi-inshurensi yakho xa unikezwa ngugqirha wakho.