Kodi mukukumva kupweteka kwapambuyo pamsana wanu, pamwamba pa phazi, zala, chitendene, phazi, nsanamira, kapena mwina kuposa malo amodzi? Kupweteka kwa pamapazi ndi matenda ofala pakati pa othamanga komanso chimodzi chomwe chingakhale chosokoneza chifukwa zomwe zimayambitsa ndi chithandizo cha ululu zimasiyana kwambiri.
Nkhani zina za phazi zingafunikire chisamaliro cha dokotala, pamene ena akhoza kuthandizidwa ndi mpumulo ndi kusintha mu nsapato zanu.
Kwa othamanga ena, nkhani zawo za phazi zimayambitsidwa ndi nsapato zomwe sizinagwire (flip-flops, aliyense?), Onetsetsani kuti mukuvala nsapato zothandizira, zabwino ngakhale simukuyenda.
Pakuwawa ndi pati?
Yang'anirani zafotokozedwa pansipa kuti mudziwe zoyambitsa ndi njira zothetsera kupweteka kwa phazi lanu. Kumbutsani kuti ngati mukulimbana ndi vuto limodzili ndipo simukuwona kusintha kulikonse pakatha mlungu umodzi kapena momwe mwadzidzidzi, muyenera kupanga mgwirizano ndi wodwalayo kapena dokotala kuti muwunike ndikuyezetsa mankhwala.
Malo Ammabvuto: Chipilala cha Mgugu, Chimalonda
Ngati mukumva kupweteka kapena kupweteka pamoto wanu, makamaka mukangoyamba kugona m'mawa, mungakhale ndi plant fasciitis. Ngati mutayesa kuthamanga, ululuwo ukhoza kuchepa ndi kukhala wolekerera, koma ubwereranso ola limodzi kapena apo mutatha.
Plantar fasciitis nthawi zambiri imayambitsidwa ndi maboma amphamvu, minofu yamphamvu yamphongo, kapena kupitirira malire (mapazi anu amalembera mochuluka pamene muthamanga).
Zimakhala zofala kwambiri pakati pa othamanga ndi mapazi apansi.
Kutambasula minofu ya ng'ombe yanu kungathandize kuthetsa zolimba. Mukhozanso kuyesa mpira wa galasi pansi pa nsanja kwa theka la ora kamodzi pa tsiku. Zingapweteke sabata yoyamba, koma muyenera kuwona zina mwa sabata yachiwiri. Izi zingathandize kuchepetsa kupweteka ndi kuonjezera kuthamanga kwa magazi kumadera.
Ngati kudzipanda sikugwira ntchito, mungafunike mwambo wothandizana nawo kuti mutengere mankhwalawa.
Kumalo Kwa Zowawa: Zanga
Mabunioni ndikulandikizidwa kwalala zala zazikulu. Pakupanikizika kwakukulu, mgwirizano uwu ukhoza kuphuka, kuchititsa mafupa kumamatira kumbali ya phazi.
Kuchita opaleshoni ndiyo njira yokhayo yothetsera bunion kwathunthu, koma mukhoza kuthetsa vutoli popanda kupita pansi pa mpeni. Choyamba, onetsetsani kuti nsapato zanu sizing'ono kapena zolimba kwambiri. Kenaka, yesetsani kutenga chisokonezo pa bunion. Malo osungiramo mankhwala omwe mumapezekako amatha kugulitsa bunion pads yomwe idzaphimba bunion ndi kudula dera lozungulira ilo kuti athandize kupanikiza bunion. Potsirizira pake, chithandizo chamatabwa (chomwe chilipo pamasitolo ambiri ogulitsa mankhwala) chingathandizenso kuthetsa mavuto ena. Ngati muli ndikumva ululu komanso osamvetsetsani, pangani nthawi yokonzekera ndi adiresi.
Ngati muli ndi vuto lopweteka pamphuno panu, mungakhale ndi chimanga, chomwe chimayambitsidwa ndi kupopera ndi nsapato zomwe zimakhala zolimba kwambiri. Zingakhalenso zotsatira zodziveka nsapato ndi nsapato popanda masokosi, kapena masokosi omwe sagwirizana bwino kapena amakhala ndi zovuta.
Kwa anthu ambiri, mutatha kuthetsa magwero kapena kukakamizidwa, chimanga chidzatha paokha.
Ngati izo sizigwira ntchito, mukhoza kuyesa kuchotsa chimanga. Chochotsa chimanga, chomwe chimagulitsidwa pazipangizo zamagetsi, ndizochepa, zomatira zomangira zomangamanga zomwe zimagwiritsidwa ntchito palimodzi.
Chochotsa chimanga chidzakupatsani mpumulo kuchokera ku ululu ndi kuvulaza, ndipo mankhwala omwe ali pamtengowo adzathandizanso kuthetsa chimanga. Mukhozanso kugwiritsa ntchito mwala wa pumice, fayilo ya msomali, kapena bolodi la emery kuti liwononge khungu lakufa musanayambe kugwiritsa ntchito chigamba chatsopano. Lankhulani ndi dokotala ngati muli wopweteka kwambiri kapena mukuwona kufiira kapena chizindikiro china cha matenda.
Malo Ammabvuto: Zolembera
Ngati mankhwala anuwa ndi opweteka komanso amdima, mwina mumakhala ndi vuto lakuda , kapena subungual hematoma.
Nthawi zambiri zimayambitsidwa ndi zala zakutsogolo kutsogolo kutsogolo kwa nsapato, makamaka chifukwa nsapato ndizochepa.
Ngati muli ndi mdima wakuda, ndibwino kuti muzisiye nokha, bola ngati ululu uli wokonzeka. Nthawi zambiri ululu umakhala wovuta kwambiri tsiku loyamba ndipo kenako amasiya. Mbali yowonongeka ili pang'onopang'ono, ndipo msomali watsopano umalowetsa m'malo mwake. Musayese kukakamiza msomali wanu wakale - izo zidzatha pokhapokha msomali watsopano utabwera.
Ngati mankhwalawa ali opweteka kwambiri kapena mutayang'ana matenda kapena redness, funsani dokotala wanu. Pofuna kuteteza zida zamdima zam'tsogolo, onetsetsani kuti mukuvala bwino nsapato zazikulu (pafupifupi theka kukula kwake kuposa kukula kwa msewu wanu, muyenera kukhala ndi malo ambiri a toebox).
Malo Ammabvuto: Pamwamba pa Mphindi
Ngati mukumva kupweteka pamwamba pa phazi lanu pamene muthamanga, mungakhale mukuchita ndi extensor tendonitis. Mwinanso mungaone kutupa pamwamba pa phazi lanu ndikuwona malo akuluakulu kwinakwake pamtunda. Zina mwazofala zomwe zingayambitse kutulutsa tendonitis ndi minofu yolimba kwambiri ya ng'ombe , kuponderezana , ndi kugwa kwa phazi lanu.
Matenda othamanga angathenso chifukwa chokweza nsapato zanu kwambiri kapena kuvala nsapato zochepa kapena zosayenera. Onetsetsani nsapato zanu kuti muwone ngati akulenga choponderezeka pamwamba pa phazi lanu. Ngati mukukwera kumtunda, makamaka pamtunda, zomwe zingayikitse kuponderezedwa kwa phazi lanu ndikuwotchera.
Kwa mild extensor tendonitis, kupambana kwanu ndikutsegula kutayika kwa mwana wanu wamphongo ndikuchepetsa kutentha ndi ayezi kapena anti-inflammatories (kambiranani ndi chithandizo chanu chaumoyo kuti mudziwe zotsutsana ndi anti-inflammatories). Mungayesenso kudzipaka pulogalamu pogwiritsa ntchito chida chochepetsa minofu monga mpukutu wa thovu. Mwina mungafunikire kutenga masiku angapo kuti musamathamangitse, koma, pamene thola la extensor silingathenso kutentha, mudzatha kuthamanga mopanda ululu.
Njira ina: yesetsani kusintha nsapato yanu ya nsapato ndikumasula mazira anu pang'ono. Kuti muthetse kupanikizika pamwamba pa phazi lanu, yesetsani kumanga nsapato zanu pamtundu wa nsapato pamakwerero, osati mumtambo wodutsa. M'madera ena oopsa kwambiri a extensor tendonitis, katswiri wamatenda angalimbikitse mankhwala opangidwa ndi mwambo kapena mankhwala ena.
Malo Ammabvuto: Kutsogolo kwa Foot (Numbness)
Kuwongolera kapena kugwedezeka (zosagwirizana ndi nyengo yozizira) m'zitole kapena phazi ndiko kudandaula komweku pakati pa othamanga. Kawirikawiri, chifukwa chovala nsapato zomwe zimakhala zolimba kwambiri kapena kumangiriza nsapato zanu zolimba kwambiri.
Ngati mukuganiza kuti mukuvala nsapato zoyenera zomwe mumapanga kuti muyambe kupititsa phazi lanu komanso mungayesetse kutambasula pamene mutayamba kumva zowawa. Nthawi zina minofu yowongoka imatitsogolera kuti tiziyenda ndi mawonekedwe osayenera , omwe angayesetse mitsempha ndi kuyambitsa chimfine. Choncho kuthamanga mwamsanga kwa gawo lirilonse lomwe limamverera mwamphamvu lingathandize. Mukayimira kuti mutambasule, mutha kuyendetsa phazi lanu ndikulisisita pang'ono, kuti magazi awoneke kumadera opanda kanthu.
Ngati mwakhala wolimba kwambiri, yesetsani kugwira ntchito yowonongeka ndi kuthamanga pambuyo poyendetsa. Yambani kuthamanga kwa yoga ndi yoga ndikuonetsetsa kuti mukuchita masewera olimbitsa thupi musanayambe kuthamanga kotero minofu yanu ikuwotha. Mukhozanso kuyesa kugwiritsa ntchito mpukutu wotsekemera kapena thumba lina loti misala liziyenda mmalo omwe othamanga nthawi zambiri amakhala otetezeka, monga quads, calves, hamstrings, ndi IT band .
Kumalo Kwa Zowawa: Kumbali ya Mphindi
Ululu kumbali ya phazi, kaya mkati kapena kunja, kaŵirikaŵiri amayamba chifukwa cha tendinitis, kapena kutupa kwa tendon. Kaŵirikaŵiri zimakhala chifukwa chogwiritsira ntchito mopitirira muyeso, monga kuwonjezera mileage mwamsanga, kapena nsapato zosayenera. Kuchepa kwa phazi kuchokera ku tendonitis kumabwera pang'onopang'ono, pang'onopang'ono kumawonjezeka patatha milungu ingapo kapena miyezi ingapo, ndipo kumakhala koyipa kwambiri mmawa ndi ntchito, kuchepetsa kupuma.
Mankhwala otsika kwambiri amatha kukonzedwa ndi icing m'maola oyambirira 24 ndiyeno masiku angapo amatha kuthamanga. Ngati mukukumana ndi ululu waukulu, mungafunikire kuikidwa mu boot yoyenda ndi kutenga masabata angapo kuti muthamange.
Chinthu china chomwe chingayambitse ululu pambali pa phazi lanu ndi kusweka kwa nkhawa . Nthawi zambiri kupweteka kwa mapazi kumayamba kupweteka ndipo pang'onopang'ono kumakhala koipitsitsa kwambiri. Potsirizira pake, mudzamva ululu ngakhale mutakhalabe. Mutha kuonanso kuchepa ndi kutupa.
Ngati muwona zizindikiro za kupweteka kwapanikizika ndikuyesera kudzipanda popanda chithandizo, lankhulani ndi wothandizira zaumoyo wanu. Kutenga matenda oyambirira ndi kovuta chifukwa chovulaza pamapeto pake chikhoza kukhala kutaya kwathunthu kwa fupa.
Kumalo Kwa Ululu: Khungu Pamunsi Pansi
Ngati khungu pansi pa mapazi anu likupweteketsa, mukhoza kukhala ndi vuto lililonse, kuphatikizapo macheza ndi phazi la wothamanga.
Mabulters , kapena ming'alu yaing'ono ya khungu lodzaza ndi madzi omveka bwino, amavuta kwambiri pakati pa othamanga. Ngati muli ndi nthendayi ndipo sikumvetsa chisoni, ingozisiya nokha, chifukwa khungu limateteza. Zidzatha ndipo madziwo adzatuluka. Ngati nthendayi ili yopweteka, yiritsani singano kwa mphindi zisanu kapena khumi m'madzi ndipo, panthawi yoziziritsa, imapyola mosamala. Limbikitsani kutuluka kwa madzi ndikugwiritsira ntchito zonunkhira. Phimbani malowa ndi mankhwala monga Band-Aid Blister Block kapena moleskin kuti muteteze motsutsana ndi matenda ndikupatseni chithandizo.
Phazi la othamanga ndi matenda opweteka omwe amapezeka m'malo ozizira, malo opweteka. Zozizwitsa za phazi la wothamanga ndizokuthira, kuzunkha, ndi kuwotcha pakati pa zala zakutsogolo ndi zala zanu, khungu louma kwambiri pamtunda kapena mbali za mapazi anu, ndikuyang'ana khungu pamapazi anu.
Muyenera kuthandizira phazi la wothamanga ndi zonunkhira. Funsani katswiri wanu wa zaumoyo kapena wa mankhwala kuti muthe kuwonetsera kwa pulogalamu yapamwamba kapena mankhwala a mankhwala. Lembani mankhwala osakaniza, kamodzi kapena kawiri patsiku kwa milungu iwiri, kapena molingana ndi mapepala. Afunseni dokotala ngati sakudziwa pakatha masabata anayi.
> Zotsatira:
> Kutsegula Tendonitis, "American Orthopedic Foot & Ankle Society, https://www.aofas.org
> "Peroneal Tendinosis." American Orthopedic Foot & Ankle Society, https://www.aofas.org