Sonke siyazi imeko: ulala embhedeni, malunga nokutshatyalaliswa emva komhla omde xa unomangaliswa yintlungu yokunyanyisa kwizwane zakho. Iintlanzi zezwane zonyanya, kwaye kufuneka uvuke uze usolula ukuze ufumane uncedo. Emva kwexesha elincinane, ukuxhaswa kwe-cramping, kwaye ushiywe ngento encinci kwinqanaba lakho kunye nombuzo omdala ubudala, "Yintoni eyabangela ukuba iinyawo zam zinyamezele, kwaye ndifumana njani ukukhulula?"
Inatomy of the Foot and Toes
Unyawo lwakho luqulethwe ngamathambo athile- amancinci amancinci kunye neminyaka emide-edibanisa i-ankle yakho kunye nezwane zakho. Iikhosi ezininzi zegigaments ukusuka kwelinye ithambo ukuya kwelinye. Ezi zinikezela ukuzinza kwonyawo lwakho.
Imisipha ye-extrinsic yomlenze wakho ongaphantsi ujika ube yi-tendon ehamba phantsi kweenyawo zakho kwaye udibanise kwiindawo ezahlukeneyo ezinyaweni zakho ukuzithutha. Kukho izihlunu zangaphakathi phakathi kwamathambo amade enyawo lwakho anokunceda ukuma nokubeka unyawo lwakho njengoko uhamba kwaye uhamba. Ngezantsi kweenyawo zakho yi-fascia plantar, iqela elincinci leetyhubhu ezenza umquba weenyawo zakho.
Zonke ezi zintambo, iintambo kunye nezihlunu zisebenza kunye ukuxhasa unyawo lwakho, unyuke unyawo lwakho, kwaye ekugqibeleni uyeke iinyawo zakho ukwenza izinto ezimangalisayo ezenzayo imihla ngemihla. Kwaye maxesha amaninzi, unokuyenza yonke imini okanye iveki kwaye ungenayo ingxaki. Ngoko kutheni unyawo okanye inzwane zincinci zingena ngokukhawuleza?
Izizathu Zeenqampu Zontwane
Kukho izinto ezininzi ezinokuthi zenze iimeko ezinobunzima bezandla. Into ephazamisayo kakhulu kukuba ngaba unemiba eyahlukeneyo okanye eninzi eya kubangela iincampu. Ngaphezu koko, uluntu lulunzulu alufumananga oluguquguqukileyo olulodwa olubangela ukuba i-toe and foot foot cramping.
Ngokuqonda izizathu ezinokuthi zenze iinqununu zeenyawo kunye neenyawo, unokufumana unyango olufanelekileyo kwingxaki. Izizathu zeenqampu zontwane zingabandakanya:
- Ukuditywa kwamanzi . Kucatshulwa ukuba ukuba amanzi akho ayenayo ayengaphumi, ungenza ukungalingani kwe-electrolytes-potassium, i-magnesium, kunye ne-sodium, umzekelo-kwimisipha yakho. Oku kungalingani kunokubangela ukuba izihlunu zizungeze iinzwane zakho kunye neenyawo ukuba zenze isivumelwano ngokungalawulwayo. Kuyathakazelisa, kungekhona wonke umntu otyhefileyo ofumana umlenze, inzwane, okanye unyawo lwesantya, ezinokubangela izigulane.
- Ukungabikho komzimba. Xa sisebenzisa, imizimba yethu isetyenzisiweyo, kwaye oku kusebenzisa kunceda ukugcina imisipha yethu ibe namandla kwaye iguquke. Ukuzivocavoca nako kunokuphucula ukulinganisela kwaye kuvumela inkqubo yakho yeentlanzi ukufumana isenzo esongezelelweyo. Inkqubo yenzwa eyenza ngokufanelekileyo inokukunceda ukugcina iincampu ezisezantsi zihamba ngokucwangcisa ithoni ye-muscle kunye nokwehlukana.
- Ukungahambi kakuhle kweenyawo. Izinyawo zethu zithatha kakubi ukusetyenziswa kakubi kwimihla ngemihla. Ubungakanani bamandla abafunekayo ukuba banamathele kwaye bahlukane kakhulu kunomzimba wakho. Ukugqoka izicathulo ezingakhange zihambelane kakuhle kunokubangela iincwina. Khawucinge nje uxinzelelo oludlulayo oluya kuguqa unyawo lwakho kwisigxina esilungeleyo (ebonakalayo) esithende . Izicathulo ezifanelekileyo zokufaka iimpawu zibeka iinyawo zakho kunye neenzwane kwindawo engaphantsi kweyona ndlela efanelekileyo ukuba isebenze ngokufanelekileyo, kwaye iyakwazi ukuvukela ngokuphazamiseka kweso saziso.
- Iimeko ezithile zonyango. Ezinye izifo zonyango, njenge- multiple sclerosis , isifo sika-Parkinson , okanye isifo sikashukela , kunokubangela utshintsho kwindlela inkqubo yakho yeentlanzi isebenza ngayo. Oku kunokubangela ukuphazamiseka okungaqhelekanga kunye neentlungu ezithintekayo ezinyaweni nasezinzwaneni zakho. Ngamanye amaxesha, amayeza anokuba nemiphumo emibi eyenza i-cramping inzwane.
- Ubudala. Njengoko sikhulile, iinkqubo zethu zeentlanzi nezisisulu zingancipha kwaye zinciphise kancane kumsebenzi. Abantu abadala baye banomxholo omncinci wamanzi ogcinwe kwiimisipha kunye neetoni. Oku kunokubangela iziphambano ezingafunekiyo kunye ne-tightness kwiimisipha ezungeze iinyawo zakho neenzwane.
Nantoni na eyenza i-toe yakho igqithise, kufuneka uthabathe ixesha lokufumanisa isizathu esiyintloko kwaye uqale usebenze ekufumaneni uxolo.
Indlela Yokufumana Uncedo Ekukhunjweni Kwezontya Neenyawo
Ukuba unesifo sezinyosi kunye neenyawo zeenyawo, kukho iindlela zokufumana uncedo. Ezi ziquka:
- Ukusela amanzi amaninzi. Ukuhlala i-hydrated kungenza ukulinganisela kwe-electrolytes kunye namanzi kwimisipha yakho.
- Ukugqoka izicathulo ezifanelekileyo. Iibhola ezifanelekileyo zivumela ukuba iinyawo zakho zihambe kwaye zisebenze ngendlela efunekayo.
- Ukusebenzisa rhoqo kunye nokwenza amandla ahlukeneyo, ukulinganisela kunye nokuzivumelanisa nezimo. Ukuzivocavoca kugcina izihlunu zakho, izibilini, iintambo, kunye neentsholongwane zonke ezisebenza kakuhle, ezikhokelela ekubeni kunokwenzeka ukunciphisa imisipha yamathambo kwizinzwane.
- Ukutya iintlobo ezahlukeneyo zokutya okunempilo. Ukugcina isondlo esifanelekileyo kunokuqinisekisa ukuba umzimba wakho unezondlo eziyimfuneko ukuze usebenze ngokufanelekileyo.
- Ukuvavanya amayeza akho ukuqinisekisa ukuba amanani alungile. Ukuba imicimbi yezokwelapha ifuna ukuba uthathe iyeza, uthetha nogqirha wakho okanye ukhemisti ukuba ubone ukuba le nyeza ingabangela ukuba unqabile. (Ungaze ulungise amayeza akho ngaphandle kwengcebiso kagqirha wakho.)
Uphando olutshanje olushicilelwe kwiphephancwadi lwe- Family Practice lufumene ukuba abantu abaninzi abahluphekayo emlenzeni wokutyhawula ebusuku bazama iindlela ezahlukeneyo zonyango. Abaphandi bafumanisa ukuba malunga neepesenti ezingama-20 kuphela zezigulane babephatha ngokunyanisekileyo imilenze kunye neenyawo zecampu kunye nezixhobo ezahlukeneyo zezidakamizwa ezi-17 zisetyenzisiweyo kule ndawo. Iingxelo ezilitshumi elinesithathu ezingafaniyo zonyango zichazwe ngokusetyenziswa kwezigulane. Isiphetho: abantu abajongene nomlenze kunye neenqwelwane zontwane zizama iindlela ezahlukeneyo zonyango kwiimeko zabo. Ayikho imvumelwano ngokufanelekileyo kwonyango oluchanekileyo kumntu omnye.
Iinyawo kunye neenqwelwane zintwane zenzeke ngezizathu ezahlukeneyo, ngoko ukuhlaselwa ingxaki kwii-angles ezahlukeneyo kunokukunika ithuba elihle kuncedo.
Iseluleko Esivela Kwi-Your Psychologist
Ukuba unesiqhwenga seenyawo kunye neenyawo, kufuneka u tyelele ugqirha wakho ukuze uqinisekise ukuba ingxaki yakho ayibangelwa yinto enzima njenge-multiple sclerosis okanye i-neuropathy ye-diabetes. Zombini ezi zinto ziqabile, kodwa kukulungele ukuba izinto zihlolwe, ukuze uqiniseke.
Ekubeni iimbangela zeenqwanqwana zontwane zihluke kakhulu, ugqirha wakho akayi kuba nako ukunikela ngokubanzi kunyango. Faka ingcali yomzimba. Ukutyelela i-PT yakho yendawo ingaba yinto efunekayo ukuze ufumane impumulo kwiintlanzi zakho zontwane. Ngoba? Ngenxa yokuba ugqirha wakho womzimba uqeqeshelwa ukuhlola zonke iintlobo zezinto ze-biomechanical kunye neurolo yeemeko zakho. Unako ukuceba isicwangciso sokonyango ukuze uncede ukukhulula izithintelo zakho zezwane kwaye uthintele iziganeko ezizayo ukuba zenzeke.
Ukuzivocavoca okunokwenziwa ukunciphisa izitampu zontwane zingabandakanya:
- Ikhokhwe kunye nesondlo sodwa
- I-fascia iteks
- Iimpawu zokuqinisa izixhobo
- Ukulinganisela
Qiniseka ukuba ubona i-PT okanye ugqirha ngaphambi kokuba uqalise nayiphi na inkqubo yoqeqesho malunga neenqampu zontwane.
ILizwi
Iintlanzi zintwane ziyakwazi ukuhluka ekubeni yinkathazo ebumnene ukuba ube ngamava obuhlungu kunye nobunzima bokusebenza. Ngokusebenza ukuze ufumane izibangela zenkqonkqo yakho yokwenza i-toe-cramping kunye nokwenza ezinye iinguqu ezilula zokuphila, unokukrazula i-toe cramping kwaye ugcine unyawo lwakho luva.
> Umthombo:
> Lorenzo, M. et al. Unyango lwezonyango zomlenze zantambama ngamagulane okunyamekela okuphambili ngaphezu kweminyaka engama-60. Uhlobo lwezentsapho ezingama-35 (1); 2018: 29-33.