Ukuba utshayile i-fasciitis , ngoko uyazi ukuba kubuhlungu njani le meko. Oku kunokukwenza ukuba uhambe nge-limp, kwaye kunokunciphisa ukukwazi kwakho ukuqhuba nokuhamba nokunyuka kwezitepsi ngokufanelekileyo.
Iimpawu zeCentar Fasciitis
Iimpawu ze-fasciitis plantar zibandakanya, kodwa azikhawulelwanga,:
- Ubuhlungu ephantsi kweenyawo zakho kufuphi nesithende
- Ubunzima obuphakathi kwinqanaba leenyawo zakho
- Ubunzima bokuthintela kunye nenqatha enokubakho ephantsi kweenyawo zakho kufuphi nesithende
- Inhlungu yentlungu xa uhamba, ingakumbi xa uqala ukuvuka ebhedeni ekuseni
Ukuba uvakalelwa nayiphi na le mpawu, unokufumana inzuzo elula-kodwa esebenzayo-esetyenziselwa ukunyuka kweenyawo zakho kunye ne-fascia plantar. Ukwelula kuluhlu lwe-fascia yakho, ukuphucula ukuhamba kweenyawo jikelele. Oku kunokukunceda ugcine unyawo lwakho luhamba ngokuqhelekileyo kwaye lunciphise intlungu ozivelayo phantsi kwesithende sakho. Hlola kunye nogqirha wakho ukuze ufumane i-diagnostic echanekileyo, uze ufumane ilungelo lokusebenzela unyango lwenyawo lwakho.
Yintoni ongayenza ngeenyawo kunye neNtlungu yesithende ye-Plantar Fasciitis
Ukuba i-fascia plantar ephantsi kweenyawo zakho iyavutha kwaye ibuhlungu, isinyathelo sokuqala kukulawula inkqubo yokuvuvukala ebandakanya ukusebenzisa i-ice kwiindawo ezibuhlungu, ezivuthayo. Iphakheji ye-ice ingasetyenziselwa phantsi kweenyawo zakho malunga nemizuzu eyi-10-15 ngamanye amaxesha ngamaxesha.
Ukuze ugweme umonakalo kwesikhumba sakho kwi-frostbite, qiniseka ukuba ungasebenzisi icebo ngqo kwesikhumba sakho.
Unokufisa nokuzama ukuhlawula ibhotile ye-bhotile ukuze uncede ukunciphisa ukuvuvukala kwi-fasaritis plantar. Le ndlela inenzuzo ezimbini: i-ice inceda ukunciphisa ukutshaya, kwaye ukusilalisa kukunceda ukunwebeka ngenyameko i-fascia plantar phantsi kweenyawo zakho.
Ngamanye amaxesha, ukuqina kumathambo akho e-Achilles kunye nethole kunokuba negalelo kwi-fasciitis. Ithawula itolula ilula yindlela ekhuselekileyo nelula yokuphucula ukuguquguquka kwi-Achilles kunye nethole yakho.
Abanye abantu abane-fasciitis plantar bayazuza ngokusebenzisa i-kinesiology tape kwinqanaba labo ukuphucula inkxaso-jikelele. Le ndlela yonyango ayixhaswa ngophando olukhoyo.
Jongana ngqo kwi-Plantar Fascia
Unokufumana inzuzo ngokuthe ngqo kwi-fascia yakho yokunceda ukuphucula ukuhamba kweenyawo zakho nokulawula intlungu evela kwi-fasaritis plantar. Nantsi indlela oyenza ngayo:
- Yima neenyawo zakho ngqo phambi kwodonga. Qinisekisa ukuba isihlangu sakho siphelile.
- Kancinci ubeke unyawo lwakho ukuze inyawo lakho elikhulu liphumle eludongeni kwaye ibhola leenyawo zakho liyingcosana emitha ukusuka kumgangatho. Inzondo yakho enkulu kufuneka iguqa ngokukhawuleza ngasemva.
- Ukwelula okunene kufuneka kuvezwe phantsi kweenyawo zakho. Gcina le ndawo iminyaka emi-15, uze uthathe unyawo lwakho kude nodongeni.
- Phinda ululale amahlanu.
Ukuba ukubeka unyawo lwakho eludongeni kubonakala kunzima okanye kubangela intlungu, unokwazi ukululalisa i-fascia plantar ngesandla. Ukuwela nje unyawo lwakho phezu kwedolo, uthathe inzwane yakho, kwaye uyibuyise ngokukhawuleza emva kokuya kwandiso.
Yibambe isalula imizuzwana engu-15, uze ukhulule. Phinda kwakhona amahlanu.
Ngokuqinisekileyo, qinisekisa ukuba uhlolisisa umgqirha wakho okanye ugqirha ngaphambi kokuba uqalise nawuphi na umsebenzi okanye inkqubo yokuzinakekela i-fascitis plantar. Uninzi lweziganeko ze-fasciitis zityalo zixazulula kwiiveki ezimbalwa, kodwa ngamanye amaxesha uncedo oluncinci olufunekayo oluvela kumathambo omzimba ukulawula imeko.
ILizwi
Ukwelula ngokunyanisekileyo kwonyawo lwakho kunye nethole liba yinto efunekayo yokulawula intlungu yeenyawo kwi-fastaitis plantar. Ngokuphucula unyawo ukuguquguquka nokulawula ukutshaya kwinyawo lwakho, unokukwazi ukubuyela ngokukhawuleza kwaye uye ngokukhuselekileyo kumsebenzi oqhelekileyo kunye nomsebenzi ukuba unomsebenzi we-fasciitis.