Plantar Fascia Akudutsa

Plantar fasciitis akutambasula akhoza kuuzidwa ndi wodwala wanu wathandi kuti athandizire kuti muyende bwino. Kupanga fascia yazomera kumayambira nthawi zonse kungakhale gawo limodzi la pulogalamu yanu.

Plantar fasciitis ndi kuvulala koopsa chifukwa cha kutukumuka kwa fascia, yomwe imagwira chidutswa chazitsulo pansi pa zala.

Zizindikiro za fasciitis zamasamba zimapweteketsa chidendene chomwe chimakhala choyipa m'mawa. Kutambasula zomera zowonjezera kumathandiza kuchepetsa zizindikiro za plantar fasciitis.

Ngati muli ndi fasciitis, mungapindule ndi chithandizo chamankhwala kuchiza ululu wanu ndikuyendetsa phazi lanu. Anu PT angagwiritse ntchito mankhwala osiyanasiyana ndi machitidwe osiyanasiyana, ndipo iye angapereke mankhwala kuti athetse vuto lanu. Akhoza kukuuzani zomwe mungachite kuti musamachite zomwe zingachititse kuti zizindikiro zanu ziwonjezere. Ngati mukumva kupweteka kwa phazi, kuyambanso mankhwala kumayambiriro.

Nazi mndandanda wa zochitika zomwe odwala wanu angapereke kwa fasciitis. Yambani ndi dokotala musanayambe pulogalamuyi kuti muonetsetse kuti ndibwino kuti muchite.

Kutha Kwambiri Kwambiri

1. Khalani pansi ndi miyendo yanu kutambasula patsogolo panu
2. Lembani thaulo pamwamba pa phazi lanu lokhudzidwa

1. Dulani thaulo kwa iwe mpaka kutambasula kumverera pansi pa phazi lako
2. Gwiritsani masekondi 30 kenako pezani, ndi kubwereza katatu

Achilles Amata

1. Imani moyang'anizana ndi khoma ndikuyika manja anu molunjika pakhoma
2. Bwerera mmbuyo ndi phazi lanu lokhudzidwa kuti likhale lopanda pansi
3. Chotsani mwendo wina kutsogolo ndipo pang'onopang'ono mutsamira kumbali

1. Imani pamene mukumverera kutambasula kupyolera mwa ng'ombe
2. Gwiritsani masekondi makumi atatu ndikutsitsimula, ndikubwereza katatu

Sinthasintha

1. Imani pa sitepe pa mipira ya mapazi anu
2. Gwirani njanjiyo kuti mukhale oyenera
3. Pang'onopang'ono chitendewonda cha phazi lovulazidwa mpaka kutambasula kumveka
4. Gwiritsani masekondi 30 ndiye mutenge. Bwerezani nthawi 10

Mungathe kupitirira

1. Khalani pa mpando
2. Sungani phazi lanu lovulala (opanda nsapato) mmbuyo ndi mtsogolo kuchokera kumapeto kwa zala zakutsogolo mpaka chitende cha pamwamba
3. Bweretsani maulendo khumi mbali zonsezo

Mutha kuthandizira kupweteka ndi kutupa kwa fasciitis chomera pokhapokha ngati mukuchita zomwe zingatheke ndi botolo la ayezi mu njira yotchedwa botolo la mchere.

Zolowa

1. Khalani pansi ndi bondo lanu lopindika ndipo phazi likhale pansi pansi
2. Gwirani zala kumbuyo pa phazi lovulala mpaka mutambasule chingwecho
3. Gwiritsani masekondi makumi atatu ndi awiri ndikupumula ndi kubwereza katatu

Plantar Fascia Toe Otambasula

1. Chotsani nsapato yanu
2. Imani pafupi ndi khoma, ndipo ikani mpira wa phazi lanu pakhoma. Zigono zanu ziyenera kutambasulidwa pakhoma
3. Pang'onopang'ono penyani pansi, mutambasula dzanja lanu kumbuyo ndikukulitsa wanu fascia
4. Gwirani malowa kwa masekondi 10 mpaka 15.
5. Bwerezani kasanu.

Pulogalamu yanu ya PT ingapangitse kuti izi zikhale zochitika nthawi zonse tsiku lonse, koma muyenera kuyima ngati zifukwa zina zowonjezera zikuwonjezereka mu ululu wanu.

Zikatero, funsani dokotala wanu kapena wodwalayo.

Mawu ochokera

Ngati muli ndi ululu wa mapazi chifukwa cha fasciitis chomera, mungapindule ndi phazi labwino komanso minofu kuti muthe kuyamba kuchiza matenda anu. Wodwala wanu wathanzi akhoza kukuthandizani kudziwa zomwe zili bwino kuti mukuchita. Pogwira ntchito mwakuthupi komanso mwa kukhala osamala za fasciitis exercises yanu, mukhoza kupititsa patsogolo mwayi wanu wobwerera mwamsanga komanso mosamala.