7 Izinto Okufanele Uyenze Ngoku Ukuphatha Ubuhlungu Bentlungu ukusuka ku-Plantar Fasciitis

Ukuba unentlungu kunye nesithende, ungabandezeleka kwi- fasciitis . Le meko ichaphazela i-fascia ye-plantar, loo maqhina amanqabana aphuma kwisithende sakho kwizontwane zakho ezinhlanu. I-fascia ye-plantar inceda ukuxhasa umgca wendalo unyawo lwakho, kwaye inceda ukubonelela entwasahlobo kwisinyathelo sakho ngokunyamekela ngokunyamezelayo kunye nokunyuka ngesinyathelo ngasinye osithathayo. I-fascia ye-plantar inceda ukuxhasa isalathiso esingokwemvelo yonyawo lwakho, kwaye inceda ukubonelela entwasahlobo kwisinyathelo sakho ngokunyamekela ngokunyamezelayo kunye nokunyuka ngesinyathelo ngasinye osithathayo.

Xa i-fascia yakho ifana kwaye ibuhlungu, unokuva intlungu kwisithende sakho okanye isantya seenyawo zakho. Le ntlungu ingenza imisebenzi elula yokusebenza efana nokuhamba kunye nokusebenza ngokungeze kwenzeke.

Ukuba uthe wenyusa i-fasciitis, unokufumana inzuzo yonyango ukuze unciphise intlungu yakho kwaye uphucule ukuhamba kwakho konke. Umgulana wakho womzimba angasebenzisa iindlela ezahlukeneyo ezifana ne- iontophoresis okanye i- ultrasound ukukunceda ukuphatha imeko yakho, nangona ubungqina obaneleyo abufumanekanga ukubonisa ukuba ezi zonyango zonyango lwe-fasciitis. I-PT yakho inokuphinda iphinde ihlole imeko yakho ukugqiba ikhondo elincinci lezenzo zokunceda ukujongana neziphene ezinokubangela iintlungu zakho.

Imfundo malunga nemeko yakho yenye yezona zinto zibaluleke kakhulu kwipilisi yomzimba ye-fastaitis plantar. Umgulana wakho wenyama kufuneka akwazi ukukuxelela ukuba wenzeni (kwaye kutheni uyenzayo) ukunceda ukuphatha i-fasciitis yakho. Khangela olu luhlu lwezinto ozozenzayo xa utshayela i-fasciitis, kwaye usebenzise ezinye zeemigaqo kwiimeko zakho. Khumbula, kukusoloko kulungile ukujonga ngogqirha wakho okanye ugqirha wempilo ngaphambi kokuba uqale naluphina unyango okanye uzinzi zokufumana unyango oluchanekileyo kwaye uqiniseke ukuba ukhuselekileyo kwiimeko zakho.

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Ukuphumla

Enye yezona zinto zibaluleke kakhulu onokuzenza xa utyumba i-fasciitis ukuphumula unyawo lwakho. Kufuneka ufumane iindlela zokuphelisa uxinzelelo kunye noxinzelelo kwi-fascia yakho.

Ngokomlando, indlela yeRICE yokunyanga ukulimala kwamasculoskelet asetshenzisiweyo. Le ngqamaniso ye- r is, i , u- ompression, kunye ne- e .

Kwiminyaka yakutshanje, isiqhelo esicacileyo kunye nesisetyenziswayo xa siphatha i-fasciitis ye-plantar ecacileyo yindlela ye -POLICE . Le ngqamaniso ye-rotection p , u- o ptimal i-oading, i , u- ompression, kunye ne- e .

Isigaba sokukhusela sisisigxina, kwaye oku kufuna ukuba uphumle unyawo lwakho ixesha elifutshane ngaphambi kokuba uqalise nayiphi na imisebenzi. Esi sigaba sokukhusela ukulawulwa kokulimala sisoloko sihlala kwiintsuku ezintathu ukuya ezintlanu. Umgulana wakho womzimba unokukunceda ngeli nqanaba lokuphumla ukukunceda xa ugqiba ukuqala ukulayisha ngokufanelekileyo, okubandakanya ukunweba ngokunyanisekileyo nokuqiniswa kwesigxina sokunyawo lwakho kunye neenyawo.

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Ukunyanzelisa imiSebenzi

Xa utshala i-fasciitis, ukulula ngokulula kwe-fascia yakho kunye nezihlunu ezinyaweni zakho kunye neenyawo kukunceda ukuphucula ukuhamba kwakho kwaye kunokukunceda ukuphulukisa ngokufanelekileyo.

I-fascia stretch wall stretch yindlela elula yokunyanzela ngokukhawuleza i-fascia yakho ye-plantar. Ukusebenzisa ithawula ukululalisa izihlunu zakho zethole kunokukunceda ekuphuculeni ukuguquguquka nokuhamba kwimisipha ejikeleze unyawo lwakho kunye neenyawo.

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Qinisekisa iMiscle exhasa iiNyawo zakho

Ngamanye amaxesha, ubuthathaka obuthathekayo obuxhasa unyawo lwakho kunye neenyawo lunokubangela ukuba i-fasciitis yakho iphambili. Ukuqiniswa kunye nezihlunu ezifana nethole lakho, imisipha ye-tibialis yangaphambili, okanye i-posterior tibialis muscle ingaba luncedo kuwe.

Ithawula ithobhile nayo iyindlela elula yokubambisana nezihlunu ezinyaweni zakho ukuze uncede ukuxhasa isalathiso sendawo yendalo. Oku kuquka ukusebenzisa izandla zakho ukuze uthathe izicubu okanye ithawula encinane.

Qiniseka ukuba ukhangele kunye nomzimba wakho wenyama ukuze ubone ukuba yiyiphi imimiselo yokuqinisa efanelekileyo kuwe.

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Zama ibhotile ye-Ice

Ngexesha eliphambili kunye nelokuqala lokulawula i-fastaitis plantar, unokuzuza ngokusebenzisa i-ice ukuze uncede ukulawula ukuvutha kunye nentlungu ehambelana nemeko yakho.

Ukugqithisa ibhotile ye-bhotile yindlela elula kwaye ephumelelayo yokubonelela ngeqhwa kwienyawo zakho ngelixa ucocela ngobumnandi i-fascia yakho. Hlaza nje ibhotile yamanzi, kwaye ngokukhawuleza uyiqhube phantsi kweenyawo zakho imizuzu eyi-10.

Kaninzi

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Sebenzisa iiOthothoki okanye iiKhentshi zoKhuselo ukuxhasa iArch yakho

Utshintsho kwisigxathu seenyawo zakho lunokubangela ukuba intlungu ixhamle kwi-fasciitis plantar. Umgulana wakho womzimba unokuncedisa ukuba i-arch yakho iwile okanye ukuba iphezulu ngokungavamile kwaye ukuba oku kubangela intlungu yakho.

Ukufakelwa kwezicathulo okanye i-orthotics kunokukunceda ukuxhasa isalathiso seenyawo zakho ukukunceda ukuchukumisa i-fascia yakho ye-plantar njengoko iphelisa ukulimala. Iimpawu ziyakwazi ukuxhasa unyawo lwakho kwaye uncede ukuyigcina kwindawo engathathi hlangothi ngelixa uhamba kwaye usebenza.

Ukufakela izihlangu ezifakwe ngokukodwa kungafuneka ukuba uncede ukunyanga imeko yakho, kodwa oku kuya kuba kubi. Isisombululo esilula, esinexabiso eliphantsi kukuzama ukukhanda isihlangu esikhishwe kuqala. Ezi zinokubonelela ngenkxaso efunekayo kunye nokhuseleko kwi-fascia yakho.

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Zama iKinesiology Taping

I-Kinesiology taping ingaba yindlela enye yokusebenzisa ukunyanga i-fasciitis yakho yezityalo ngokuxhasa isalathiso sendawo yakho yendalo ngelixa uhlinzeka nge-neural stimulation kwiinyawo zakho nasezinqeni.

I-Kinesiology yi-tapon tape eguquguqukayo. Oku kunokukunceda ukunika inkxaso kwiinyawo zakho ngelixa uvumela unyawo lwakho kunye neenqaqa ukuba zihambe kakuhle. Itheyipu icingelwa ukuba iphakanyise ngenyameko ulusu lwenyawo lwakho kunye neenyawo, ezinokukunceda ukuphucula umjikelezo kwindawo eyalimele kwaye ukhuthaze ukuphulukiswa.

Qinisekisa ukuba uhlolisise kunye nodokotela wakho wenyama ngaphambi kokuba usebenzise i-kinesiology tape ukuze ufunde iindlela ezifanelekileyo kwaye uqinisekise ukuba ukhuselekile ukuba usebenzise.

Kaninzi

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Gqoka ii-Shoes ezifanelekileyo

Ukuba uhlwele i-fasciitis, kufuneka ugqoke izicathulo ezifanelekileyo. Izithende eziphezulu zikhangeleka kakuhle, kodwa ngelixa unakekela imeko yakho ebuhlungu, khetha izicathulo ezinokuqonda ezixhasa unyawo lwakho.

Abantu abaninzi abafaki izicathulo endlwini yabo, kodwa ukuhamba ngeemfesane kungabangela ubuhlungu (okanye akunakwenzeka) ukuba unomsebenzi we-fasciitis. Ukugqoka izicathulo ezixhasayo ngamaxesha onke kubalulekile ukuxinzelela i-fascia yakho ye-plantar nokuvumela ukuba unyawo lwakho luphilise.

Ukuba unyawo lwakho nesithende intlungu kwi-fastaitis plantar, kufuneka uthathe isenzo ukunceda ukunciphisa intlungu yakho nokuphucula ukuhamba kwakho. Oku kungabandakanya ukuphumla, ukusebenzisa i-ice, nokwenza imilenze elula yokwelula nokomeleza unyawo lwakho kunye neenyawo.

Ngamanye amaxesha i-fasciitis ye-plantar eqhubekayo ingadinga unyango olongezelelekileyo olunjenge- cortisone injections okanye, njengesigqibo sokugqibela, ukuhlinzwa. Ukuba imeko yakho ikhula ngokukhawuleza ihlala ngaphezu kweenyanga ezimbalwa, kufuneka ukhangele kunye nogqirha wakho ukuqinisekisa ukuba wenza konke onokukwenza ukuphatha ingxaki yakho.

ILizwi

I-Plantar fasciitis ingaba ngumngeni owenza ukuba ukwazi ukuhamba ngaphandle kweentlungu. Ukuba unentlungu yentlungu, i-PT inokukunceda ukunikezela ngeziphakamiso zonyango olufanelekileyo. Ngokufunda izicwangciso zokuzinakekela ezilula, unokwazi ukuphatha kakuhle i-fasciitis yakho ye-plantar kwaye ngokukhawuleza ubuyele kwinqanaba langaphambili lomsebenzi nokuhamba.