Intlungu yesithende isikhalazo esiqhelekileyo, kwaye kukho izizathu ezininzi eziqhelekileyo. Kubalulekile ukwenza i-diagnostic echanekileyo yezizathu zeempawu zakho ukwenzela ukuba unyango olufanelekileyo lunokubhekiswa kwimeko ebalulekileyo yenkinga. Emva kokuba intlungu yentlungu icacile, icebo elijoliswe ngakumbi lonyango linokukunceda ukukhawuleza ukubuyiswa kwakho. Ukongezelela, ukwazi isizathu esifanelekileyo sempawu kunokukunceda uthathe amanyathelo okukhusela imeko ekubuyeni.
Ukuba unentlungu, ezinye izinto zibandakanya:
Uninzi lwezizathu eziqhelekileyo zentlungu yesithende
- I-Plantar Fasciitis : Le yimeko eqhelekileyo ebangela intlungu yesithende. I-Plantar fasciitis ingenxa yokucaphukisa kunye nokuvuvukala kwezicubu ezinqambileyo ezenza umgca wonyawo. I-Plantar fasciitis ibonakalisa intlungu ephantsi kwesithende esivame ukuvalelwa kwisisindo emva kokuphumla, njengaxa uthatha amanyathelo akho okuqala ekuseni okanye xa usukuma emva kokuhlala ixesha elide. Kukho unyango oluninzi abantu abasebenzisa i-plantar fasciitis kuquka ne-ice application, imishanguzo yokulwa nokuvuvukala, ukuguqulwa kwezihlangu, ukunweba, kunye nabanye. Ngokuqhelekileyo kuthatha ixesha kunye nokukhusela kwimisebenzi yokunyusa ukwenzela ukuba umzimba uphinde uphucule ngokule mqathango. Amazwi ase-plantar fasciitis kunye nesithende sezithende zisoloko zisetyenziswa ngokungafaniyo, kwaye ngelixa zingathethi nto into efanayo, zihlala zisetyenziselwa ukuchaza ingxaki efanayo.
- I-Achilles Tendonitis : Olu hlobo lwesithonitis lubangela ukuvuvukala kwe-tendon ye-Achilles kwaye kubangelwa ukusetyenziswa ngokweqile okanye ukunyamekela kwi-Achilles, intambo enkulu enjengentambo ehlangene nesifuba lesithende. Intlungu ivame ukufumaneka kwi-tendon ephakamileyo ngaphezu kwethambo lesithende, nangona oku kungabangela intlungu ngokuthe ngqo kwi-tendon esithendeni lesithende. I-tendonitis ye-Achilles ibangela ukuba buhlungu buhlungu obungathabatha inyanga okanye ixesha elide ukulungisa. Olunye unyango olulula oluquka i-ice, imishanguzo echasayo, okanye i-heel wedges inganceda, kodwa kwiimeko eziphambili, unyawo lungafuneka lube lukhuni ixesha.
Eminye Imithombo yeNtlungu yesithende
- I-Tarsal Tunnel Syndrome : Lo mqathango wesibindi ubangela inzwa enkulu emlenzeni ukuba unqunywe. Efana ne-carpal tunnel syndrome esandleni, i-tarsal tunnel syndrome ingabangela intlungu yesithende. Ukongezelela, ezinye iimpawu zesibindi ezinjengobungqingili kunye nokukhwaza kungenzeka kubantu abanalo meko.
- Uxinzelelo lweengxaki : Ukuxhatshazwa ngokweqile kwithambo kungakhokelela ekubandekeni kwengcinezelo. Ukuphazamiseka kwengcinezelo kubaluleke kakhulu kwiimbaleki ezifana nabagijimi abade baba neentlungu zesithende. Ngokuqhelekileyo ezi zibonakaliso ziya kwenzeka ngokukhawuleza emva kwexesha, ingakumbi xa abadlali okanye abagijimi bamabanga aphakamileyo bekhulile apho behamba ngemitha.
- I-Heel Bursitis okanye 'iPump Bump': I-Bursitis ukuvuvukala kwesikhwama esigcwele amanzi esila phakathi kwetoni kunye nethambo. I-bursitis yangasemva ye-retrocalcane ibangela intlungu enzulu emhlane emva kwesithende kwaye yiphumo lokuvuvukala kwe-bursa elele phantsi kwe-tendon ye-Achilles apho ibambelela khona kwisithambo sesithende. Olunye uhlobo lwe- bursitis luvela kwi-shoe exubha kwi-bone bouncelele kwisithambo sesithende. Oku kubangela intlungu, ubomvu, kwaye ngamanye amaxesha ukuvuvukala engxenyeni engenhla yesithende.
Ngexesha lokuya kubiza ugqirha
Ukuba awuqinisekanga ngesizathu seempawu zakho, okanye ukuba awuyazi iziphakamiso ezithile zonyango kwimeko yakho, kufuneka ufune unyango.
Unyango lweentlungu zesithende kufuneka lujoliswe kwisizathu esithile sengxaki yakho. Ezinye iimpawu ofuna ukuba zibonwe ngugqirha ziquka:
- Ukungakwazi ukuhamba ngokukhululekile kwicala elichaphazelekayo
- Intlungu yesithende eyenzeka ebusuku okanye xa iphumla
- Intlungu yesithende eqhubekayo ngaphezu kweentsuku ezimbalwa
- Ukuvuvukala okanye ukuguqulwa komqolo weenyawo
- Iimpawu zentsholongwane, kuquka imfiva, ubomvu, ukufudumala
- Naziphi na ezinye iimpawu ezingavamile
Unyango
Utyando luxhomekeke ngokupheleleyo kwisibambiso seengxaki. Ngoko ke, kubaluleke kakhulu ukuba uqonde isizathu seempawu zakho ngaphambi kokuqalisa inkqubo yonyango. Ukuba awuqinisekanga ngokuchazwa kwakho, okanye ukuba imeko yakho imbi kangakanani, kufuneka ufune iingcebiso zonyango phambi kokuba uqalise naziphi na izicwangciso zonyango.
Ezinye zonyango eziqhelekileyo zidweliswe apha. Azikho zonke ezi zonyango ezifanelekileyo kuzo zonke iimeko, kodwa zinokuba luncedo kwiimeko zakho.
- Ukuphumla
Ukuphepha ukuthintela umsebenzi; umzekelo, thabatha ixesha elide ukugijima okanye ukuma / ukuhamba ixesha elide. Ukuphumla nje kunokunceda ukuphelisa intlungu enzima, kwaye kuya kwenza ukuba ukuvuvukala kuqale ukupholisa. - Faka iiPacks ze-Ice
Ukukhangela kuza kunceda ukunciphisa ezinye iimpawu nokulawula intlungu yesithende. Ukuqhaqhayisa kunceda ngokukhethekileyo emva kokugqithisa okukhulu kweempawu. - Ukuzivocavoca kunye nokuLungisa
Ukuzilolonga kunye nokwelula kwenzelwe ukukhulula izicubu ezijikeleze ithambo lesithende. Eminye imisebenzi elula, eyenziwa kusasa nangokuhlwa, ihlala ikunceda iziguli ziziva ziphucule ngokukhawuleza. - Imithi echasayo
Amachiza anqabileyo ancedisa ulwaphulo lwentsimbi yesibini kunye nokunciphisa ukuvuvukala. Amanqaku amaninzi ayenzileyo ayenayo, kodwa ukhetho lwamagatya lunokufumaneka. - Ukufakwa kweziTyhulwa
Ukufakwa kwezicathulo kudla ngokubalulekileyo kwonyango oluphumelelayo lweentlungu zesithende. Ukufakwa kwesicathulo kuvame ukuvumela izigulane ukuba ziqhubeke nemisebenzi yazo yesiqhelo.
Thintelo
Ukuthintela iimpawu zesithende kungaba yinto ebalulekileyo ekunyanga kwexesha elide kwimeko yakho. Ngokuxhomekeke kwimvelaphi eyiyo yentlungu, izicwangciso zokuthintela ziyahlukahluka, kodwa ngokubanzi zikhona amanyathelo onokuzithatha ukuphepha ukuphindaphinda kweempawu zentlungu. Ezinye zezi nyathelo ziquka:
- Amanqanaba omsebenzi okwandiswayo ngokunyuka, ngokukodwa abadlali abaqhubela phambili imisebenzi yabo yezemidlalo okanye i-mileage, ukuqhubela phambili kancane kancane ngexesha, kunye nokuthatha ikhefu ukuqinisekisa ukuba nethuba lokuphilisa, kunokukunceda ukukhusela iingxaki zokuphulukisa eziphulukileyo.
- Ukugcina ubunzima bomzimba obuhle: Ubunzima bomzimba obuninzi bangela ubuninzi bezoxhala lwezonyango, phakathi kwabo ngumthwalo okwandisiweyo kwimida ephantsi. Abantu abanomzimba obuninzi kakhulu banethuba eliphezulu lokuhlakulela i-arthritis kumalungu akho, kwaye ubeka uxinzelelo oluphezulu kwiindawo eziphantsi, kuquka nesithende.
- Ukugqoka unyawo lokunene apho: Ukugqoka isisindo esifanelekileyo ukugqoka imisebenzi kubalulekile ekuthintekeni iintlobo ezininzi zeentlungu zesithende. Eminye imisebenzi idinga inkxaso okanye inkxaso, kwaye ukugqoka izicathulo ezifanelekileyo zomsebenzi kunokunceda ukuphepha ukuphindaphinda intlungu yesithende. Ukuqaphela kwangaphambili ukungahambi kakuhle:
- Ngokuqhelekileyo umzimba wakho uza kukuxelela xa wenza uhlobo oluthile olubangela ukugqithisa. Ukuphulaphula iimpawu, ingakumbi kwizigaba zokuqala, kunokukunika ithuba lokulungisa ingxaki ngaphambi kokuba nzima. Ukuqhubela phambili ukwenza umsebenzi obangela ukonakaliswa kweempawu, kunokukhokelela kwingxaki ebalulekileyo kunzima ukujongana nayo.
ILizwi
Ezinye izizathu zentlungu yesithende zibi kakhulu kunezinye. Kungakhathaliseki, ugqirha wakho unokukunceda uqonde oko kukubangela ukungathandeki kunye nokucwangcisa isicwangciso sonyango esiza kukunceda imeko yakho. Zininzi izisombululo zilula-zokuphumla, iipakethi ze-ice, kwaye zolule, umzekelo-ukuba unokwenza ekhaya ngaphandle kweso siphene.
> Souces:
> Lareau CR, uSawyer G, Wang JH, uDiGiovanni CW. "Ubuhlungu beentloko kunye neengxaki zesithende: ukuxilongwa nokuphathwa." J Am Acad Orthop Surgery. 2014 Juni; 22 (6): 372-80.