Ukulawula intlungu kunye nokuvuvukala ngebhotile
I-Plantar fasciitis yimeko ebuhlungu enokunciphisa ukukwazi ukuhamba nokusebenza. Iyakwenzeka xa i-fascia, i-tissue ephosakeleyo ephantsi kweenyawo zakho, iyatshisa okanye iyicaphukisa. Oku kunokwenzeka ukuba unama-arches aphezulu, ukuqina kwiimisipha ezungeze unyawo lwakho, okanye ukuba ubunzima beenyawo zakho bexinzelelo kunye nokuphindaphinda.
Ulawulo lwe-fasciitis ye-plantar luquka ukuvavanya ngokugqithiseleyo kumgqirha wakho okanye umgulana wenyama ukuze ufumane isizathu sokuba intlungu yonyawo lwakho. Ukuba unentlungu ephantsi kweenyawo zakho, ufanele ubone ugqirha okanye umphathiswa wenyama ngaphambi kokuqala nayiphi na unyango kwimeko yakho.
Ulawulo lokuqala lwe-fasciitis plantar luquka ukulawula inkqubo yokuvuvukala enyawo lwakho. Oku kudla ukuquka ukusebenzisa iqhwa ukunciphisa intlungu kunye nokuvuvukala kwi-fascia plantar. Iipakethi ze-Ice zingasetyenziselwa phantsi kweenyawo zakho malunga nemizuzu eyi-10-15, amaxesha amaninzi ngosuku, ukulawula ukuvuvukala.
Enye indlela yokusebenzisa i-ice kwi-fascia yakho yezityalo i-massage ye-bhotile. Olu buchule lwesicelo lunenzuzo eyongeziweyo yokunciphisa ngobuncinci iisisiti phantsi kweenyawo zakho ngelixa ulingisa. I-bhotile yebhotile ye-bhotile ingabonelela ngokukhawuleza kwi-fascia yakho ye-plantar, enokukunceda ekuphuculeni ukuhamba ngokubanzi kwi-arch kunye neenyawo zakho.
Ukwenza i-massage ye-bhotile ye-bottlearitis ye-plantar fasciitis:
- Fumana ibhotile yamanzi eplastiki. Ukuba uthenge amanzi asebhodleleni, unokuba unqwenela ukuyiphuza okokuqala, ekubeni sele uhlawule intlawulo ye-premium yamanzi ococekileyo okanye amanzi entwasahlobo.
- Gcwalisa ibhotile yakho yamanzi malunga neekota ezintathu ezipheleleyo (qiniseka ukuba ayigcwaliswanga phezulu). Beka ibhotile kwifriji yakho, uze ushiye indawo ukuze amanzi awandise njengoko ikhululeka.
- Gcina inqabileyo kwibhotile njengoko amanzi ekhupha, kodwa gcina i-cap. Qiniseka ukuba ibhotile ayifuni kwi-efrijini yakho.
- Lindela iiyure ezimbalwa ukuze amanzi aphephe, kwaye ususe ibhotile uze ufake i-cap kuso.
- Hlala esihlalweni uze ubeke ibhotile kwibhola ngaphantsi.
- Ncipha kancane unyawo lwakho olubuhlungu phezu kwebhotile yamanzi, uze ucinezele ngenyameko kwibhotile ukuze uhlaziye i-fascia yakho yeentlobo ezibuhlungu.
- Unokwenza i-massage ye-bhotile ye-bhotile imizuzu eyi-10-15 ngamaxesha amaninzi ngemini-qiniseka ukuba ugcina ibhotile yamanzi kwifriji yakho emva kokusetyenziswa ngalunye.
Xa ukuvuvukala kwenyawo lwakho kungaphansi kolawulo, unokufuna ukuphucula ukuguquguquka kwethole lakho kunye ne-fascia plantar ukuqhubeka nokulawula imeko yakho. I- fascia edibeneyo yoluhlaza kwaye itwelula ithole ityula ziindlela ezimbini ezilula kunye nezisebenzayo zokuphucula ukuguquguquka kwi-ankle yakho ne-plantar fascia.
Amaninzi amaninzi, ukuma kweenyawo ezinokuthi kungabangela i-fasciitis ye-plantar, ke qiniseka ukuba i-PT ihlola ukuba ufuna i-orthotics yokubonisa ukuba unyawo lwakho lube luhle kunokwenzeka xa uhamba okanye uhamba. Ngesinye isikhathi i- kesiesiology iteksi isetyenziselwa ukuncedisa unyawo lwakho nokuphatha i-fasciitis ye-plantar.
Ukuzivocavoca umlenze wakho wonke unokuba luncedo xa uvelisa i-fasciitis.
Izenzo zokuqiniswa kwe-Hip kunye nokulinganisela kunye nokuzivocavoca kungenziwa ukuba uphathe ngokupheleleyo imeko yakho. Eyona nto ingundoqo: ukubandakanyeka kwisicwangciso sokusebenza esichukumisayo kunokufuneka ukuba uphathe ngokupheleleyo i-fasciitis yakho. Ngokugcina yonke imida esezantsi esomeleleyo kwaye iguquguquke, unokuyiphatha kakuhle i-fasciitis yakho kunye nokukhusela iziganeko ezizayo ezizayo.
I-Plantar fasciitis ingaba yimbangela yentlungu yeenyawo kwaye inganciphisa amandla akho okwenza imisebenzi eqhelekileyo yemihla ngemihla. Isicoco se-massage yebhotile ingakunceda ulawule ukuvuvukala enyawo lwakho kukunceda ubuyele kwimisebenzi eqhelekileyo ngokukhawuleza.