Ukunyanzelisa imiSebenzi ye-Plantar Fasciitis

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I-Plantar Fasciitis-Iyini?

I-Plantar fasciitis yimeko enyantlungu echaphazela abantu abaninzi. Izimpawu eziqhelekileyo ze-fasciitis plantar ziquka:

• Ubuhlungu ngokuphantsi kwesithende seenyawo
• Iimpawu zibi kakhulu kumanyathelo okuqala ekuseni
• Ubunzima ukuhamba ibanga elide ngenxa yokungahambi kakuhle

Unyango lwe-fasciitis plantar ujolise ekunciphiseni ukuvuvukala kunye nokwelula iimbophu ezinqambileyo kunye nomtya weenyawo. Nantsi isimiso esilula esilula esiya kunciphisa iimpawu ze-fasciitis plantar kwizigulane ezininzi.

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Uthole ithole

Indlela elula yokwenza ithole elululwayo kukuma malunga no-1 kuya kweenyawo ezimbini ukusuka eludongeni.

1. Ncike eludongeni kunye neengalo zakho.
2. Beka enye inyawo emhlabathini kumgca wehla ukusuka emahlombe akho, kunye nelinye ilanga emzimbeni wakho.
3. Gcina iinyawo zakho ezinyaweni zisezantsi uze uzive ululale emva kwesithende sakho (i-Achilles tendon).
4. Yibambe iqhosha le-10, uze uphinde. Yenza zombini macala.

Ukuze ugxininise le tyala, phawula emadolo akho emhlabathini phantsi ngelixa ugcina unyawo lwakho lusezantsi phantsi.

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Strech

Ukuze wenze isiteji esolule, fumana isiteyathelo okanye udibanise.

1. Gcina unyawo olululayo, uze uthathe isinyathelo esinye ngesinye
2. Ncike kwizitebhisi ezigcina isantya sokubuya.
3. Yivaka ukuba ululale emva kwesithende. Zama ukuphumla kwaye uvumele umzimba wakho ukuba uncike kwizitepsi.

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Ukunyathela kweenyawo

Ukunyuka kweenyawo kwenziwa yindawo ehleli kuyo.

1. Ukufikelela phambili uze uqonde unyawo lwakho. Ukuba awukwazi ukulungelelanisa ngokwaneleyo, vele uwela emlenzeni wakho uze uqonde unyawo lwakho
2. Yenza iinzwane zakho uphakamise kwi-shin yakho ngelixa ubeka unyawo lwakho ngolunye uhlangothi.
3. Zive ulula phezu kweenyawo.

Yibambe lesi swele ngenxa yobalo be-10 ngelixa uvakalelwa ulula ngokulandelelana kweenyawo. Phinda ubuncinane amaxesha amathathu kwicala ngalinye.

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Intambo yeNtambo

Intambo yesithende ingenziwa ngokufikelela phambili kwaye uqonde unyawo lwakho. Ukuba awukwazi ukulungelelanisa ngokwaneleyo, sebenzisa ithawula okanye ishidi uze ugobe ngezandla zakho ukuze uthathe umzimba wakho.

1. Gcina iziphelo zelinen, kwaye udibanise phakathi phakathi kwezandla zakho.
2. Gcina ikhwelo lakho ngokuchanekileyo kunye neenzwane zakho ezikhomba.
3. Thabatha ithawula iphelile, udonsa iinzwane zakho emzimbeni wakho.

Oku kuya kwandula zombini umlenze wakho kunye nezantsi kweenyawo zakho.

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Uluhlu oludongeni

1. Yima phezulu eludongeni, kwaye ubeke unyawo olunye phambi komnye.
2. Gcina ngqo emadolweni kwaye ubeke iinzwane ziphakame eludongeni ngokuphakamileyo kunokwenzeka.
3. Uncike eludongeni ngamadolo ajika emva kokuba uvakale enyawo kunye nesithende seenyawo zangaphambili.

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Plantar Fasciitis Rehab-Icing the Foot

Isinyathelo sokugqibela salesi siqhelo kukuqhwala umquba wonyawo.

1. Fumana iibhotile zamanzi zeplastiki eziyi-12 okanye i-ounce ze-16-ounce.
2. Faka iibhotile zamanzi kwifriji.
3. Xa unqabile, gubha ibhotile phantsi kweenyawo zakho ukuya kwemizuzu eyi-10 ukuya kwe-15.
4. Khusela ibhotile kwonyango lwakho olulandelayo.

> Umthombo:

> Ukunambitha D, iParish B, Hooper L, Chester R. Ukuphumelela kwendlela yokuncedisa ukunyanga kwintlungu yezityalo: ukuhlaziywa okucwangcisiweyo. Umbhalo weNyawo kunye no-Ankle Research . 2011; 4 (1). i-doi: 10.1186 / 1757-1146-4-19.