Imveliso yeNtlungu yesithende evela kwi-Heel Spurs okanye i-Plantar Fasciitis

Ziziphi iiMveliso ezinokuthi zenze ukhululo kwiintlungu zakho?

Intlungu yesithende yenye yezona zinto zixhaphakile kwaye zibuhlungu. Ingabetha phantse nayiphi na iminyaka, kungakhathaliseki ukuba imeko yezempilo okanye izinga lomsebenzi. Kukho iintlobo ezahlukeneyo zokubangela iintlungu zesithende, kodwa izibangela eziqhelekileyo zithende isithende se- syndrome kunye ne- plantar fasciitis .

Ukufumanisa imbangela yentlungu yesithende sakho, kukuhle kukuvavanywa ngumculi wezilwanyana (onguchwepheshe beenyawo) okanye omnye umboneleli wezempilo. Oku kubalulekile kuba ngamanye amaxesha intlungu ingaba yimpawu zenye into, njenge- tarsal tunnel syndrome (i-nerved syndrome okanye i-nerving entrapment), ukunyanzeliswa kwengcinezelo , isifo esiqhekekileyo, isifo se-Sever (imeko eqhelekileyo kubantwana phakathi kwe-ezisibhozo kunye ne-13), isifo se-bone, okanye nesifo esizimele.

Intlungu ebuhlungu ngenxa yeemeko eziqhelekileyo, ezifana ne-plantar fasciitis kunye ne-bursitis, inokuthi iyancitshiswe ngoncedo lwemveliso ethile yokunakekelwa kwenyawo.

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Iikhephe zeHel

Iintlungu zesithende ngokuqhelekileyo zenzeka kwindawo engaphantsi kwesithende, ezibangela intlungu ngesinyathelo ngasinye. Ingaphantsi komthi wesithende ubizwa ngokuba "indawo yokulima" ongayikhumbula njengendawo yonyawo lwakho 'otyalayo' xa uthatha inyathelo.

Xa intlungu iqhubekile, kulungile ukuba ungayi kuhamba ngeengubo ezingenasiphatho, ezenza iimpawu zibe zibi nakakhulu. Ukugqithisa isihlangu esisekelayo ukunciphisa uxinzelelo phantsi kweenyawo kulungile. Iintsimbi zeetelesi, ezifakwa kwizicathulo, zinikezela ngokunyanzela ngaphantsi kwesithende, kunceda ukucutha ezinye iintlungu.

Kaninzi

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Roller yeenyawo

Iimigamente ezigqityiweyo ngaphezulu kwelo lunyawo zingakhokelela ekukhathazeni nasekuvukeleni. Kwiimeko ezininzi, intlungu yesithende ixhunyaniswe nesakhiwo somlenze wonyawo obizwa ngokuba yi-fascia plantar. I-fascia yendalo, exhasa i-foot arch, ibambelela kwibhola inyawo kunye nesithende. Ukusebenzisa i-roller foot to massage kunye nokwelula i-fascia plantar yindlela enkulu yokunciphisa ubuhlungu kunye nokuthintela intlungu yexesha elizayo.

Kubalulekile ukuba uqaphele ukuba unyawo lweenyawo aluyi kuzisa uncedo olukhawulezileyo. Injongo yalo ukululaza i-fascia plantar emva koko uza kuba nentlungu embi xa uhamba ngeenyawo zakho.

Kaninzi

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Tyalela i Bands

Gweba amaqela, awaziwa njengamaqela okumelana nawo, asetyenziselwa ukunweba i-ankle, okwandisa ukuguquguquka kwi-tendon ye-Achilles. Ukutyunjwa kweengxube zethole kunye ne-Achilles tendon zinenzuzo kwi-fasciitis yezityalo kwakunye nentlungu emva kwesithende. Amanqanaba amaninzi atyula ayenziwe kwi-latex, kodwa amaqela angabonwanga nge-latex ayatholakala xa unesifo se-latex.

Kaninzi

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I-Thera-Band® Iintambwe zokuQala zokuPhumela kweenyawo

Le yikiti nganye inomxholo wokujikeleza inyawo, ukuxhathisa ibhola, imiyalelo yokwenza i-stretch exercise, kunye ne-Biofreeze® Roll-On, eyona gel ye-gel yonyango engasetyenziselwa ukufumana intlungu yesikhashana. Ibhotile ebhokisini yenza kube lula ukuhlalisa iindawo ezinzima zonyawo.

Kaninzi

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Ukuxhaswa kweArch

I-Arch isekela, ikwabizwa ngokuba yi-orthotics, iyindawo ebalulekileyo yokunyangwa kweentlungu kunye nokukhusela. I-Plantar fasciitis kunye nezinye izibangela zeentlungu zesithende, ezifana ne- bursitis , zivame ukukhushulwa ngokunyuka kweenyawo ezinyaweni-ngokuqhelekileyo ngenxa ye-biomechanics ephosakeleyo, okanye unyawo olusebenzayo. I-Orthotics iyanciphisa uxinzelelo kunye noxinzelelo kwiinyawo kwaye uncede ukulungisa nayiphi na ingxaki ye-biomechanical.

Ukuba i-orthotics eyenziwe ngokwezifiso evela kumculi we-podiatrist ayilona khetho, jonga amanqaku angaphezu kwee-counter ane-arch eqinile engakwazi ukulula. Xa intlungu isithende, iintsimbi zingakwazi ukunqanda ukuba zingaphindanga.

Kaninzi

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Night Splint

Enye yeempawu eziphambili ze-fasciitis plantar intlungu kunye nalawo mathuba okuqala ebhedeni ekuseni. Xa kuphumla, iinyawo zethu ziguquguquka phantsi kwexesha elide, kubangele ukuba izihlunu zenkomo zilahlekelwe yintsholongwane. Oku, ke, ubeka umthamo kwi-Achilles itheon kunye ne-fascia plantar xa sibuya kwiinyawo zethu ekuseni.

Enye indlela onganciphisa ngayo amanyathelo okuqala okubuhlungu kukuba wenze ithole lisele ngaphambi kokuphuma ebhedeni. Isixhobo esicacileyo sasebusuku sinokukunceda ukugcina unyawo lwakho uguquguquke xa ulala, okukunceda ukugcina ukuguquguquka kwemisipha yamathole. Ubusuku obunqamlekileyo buya kunconywa ngumniki-nkonzo wakho wezempilo ukuba intlungu yesantya ingxaki, kwaye kwezinye iimeko unokubanjelwa yinshuwalense yezempilo.

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Ithende iphakamisa

Ngamanye amaxesha intlungu yesithende ivela emva kwesithende , kwindawo apho ithenda ye-Achille (chofoza umfanekiso) ifake kwisithambo sesithende.

I-bursitis yaseRetrocalcane yinto enye ebangela intlungu emva kwesithende. Ukongezelela, intlungu emva kwesithende isenokuvela kwi-calcaneal apophysitis. I-calcaneal apophysitis ingenye yezizathu eziqhelekileyo zokubandezeleka kwesithende kubantwana nakwishumi elivisayo kwaye yimeko ebangelwa ukucaphukisa isithende sokukhula kwesithende.

Ukuba wena okanye umntwana wakho ufumaneka ukuba yenye yeemeko, ugqirha wakho unokuncoma ukuphakamisa izithengiso zefestile ukuba zibekwe ngezicathulo. Ukuphakanyiswa kwe-Heel yindlela engabizi kwaye inempumelelo yokunciphisa uxinzelelo kwi-tendon ye-Achilles.

Kaninzi

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Musa ukulibala "Imveliso engeyiyo"

Kwindawo yethu, sisoloko sijonge ukulungiswa ngokukhawuleza, ipilisi okanye isisombululo esiya kusombulula ingxaki ngaphandle kokuphazamisa ubomi bethu obunomatasa.

Ukuba intlungu yeshefu ingenxa yokulimala ngokweqile, khawula emva kwento eyenza intlungu yakho ibe yinto efanelekileyo.

Iintlungu zesithende ziba nzima nakakhulu kubantu abakhulu kakhulu. Ukukhahlela iikhalori zakho, ukuba uphatha amakhilogremu angaphezulu, kunokunciphisa kuphela intlungu yesithende kodwa umngcipheko wesifo senhliziyo kunye nomhlaza. Ekubeni intlungu yesithende ayikwazi ukukhokelela kwiipounds ezingaphezulu kuphela kodwa yenza kube nzima ukuzisebenzisela ukuchitha loo mapaundi angaphezulu, kunokukunceda ukuthetha nodokotela wakho malunga nokucwangcisa indlela esebenza ngayo.

Ukuthabatha ixesha lokubonisana nodokotela wezilwanyana kunokuba luncedo kakhulu. Kunokuba uzame ukuzivocavoca ovame ukusebenzela abantu, umgulana wakho womzimba unokuyila uluhlu lwezinto ezilula kunye nokomeleza ezikusebenza ngokukodwa. Kwakhona unokufumana iingcebiso ngeemveliso zenyawo afunyenwe ukuba zinceda abanye abathengi bakhe.

Ekugqibeleni, jonga ezi ndlela ezili-15 zokulwa nentlungu yesithende , ukubona ukuba zikhona naziphi ezinye iindlela ongazongeza kwi-regimen ukunciphisa intlungu yesithende.

_Imithombo:

_{Hugh, D., Hing, W., Newton, R., noMnu Clair. Ukuqeqeshwa kwamandla kwi-Plantar Fasciitis kunye ne-Intrinsic Foot Foot: IsiCwangciso soVavanyo. Unyango lweMpilo kwiMidlalo . 2016 Aug 18. (Epub ngaphambi kokuprinta).}

_{McCormick, C., Bonanno, D., noK. Landorf. Impembelelo ye-Customized and Sham Foot Orthoses kwi-Plantar Pressures. Umbhalo weNyawo kunye no-Ankle Research . 2013. 6:19.}

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