Muyenera kuchepetsa kuyenda kapena kuthamanga mpaka kupweteka kumatsimikizika
Ngati muli ndi ululu wa chidendene m'mawa kapena mutakhala nthawi yayitali, ndiye kuti muli ndi plant fasciitis ndi / kapena chidendene. Plantar fasciitis ndi chifukwa cha fupa kapena mitsempha yowawa chifukwa cha kupanikizika kochulukira, kutupa, kapena minofu yofiira mu fascia-mlalang'amba pansi pa phazi. Nthawi zambiri ululu umawonjezeka ndi kuyenda kwina kapena kuima. Nthawi zambiri ululu umamva pamene fascia imagwedezeka chidendene, koma ikhoza kumveka pamwamba pa malo onse pansi pa phazi.
Chida chachitsulo ndichokula kwa chidendene chomwe chimagwirizanitsidwa ndi ululu wa planturi fasciitis. Zingatheke pamene mukulima fasciitis kwa nthawi yayitali ndi ma calsium deposit mawonekedwe pamene plantar fascia akugwirana chidendene fupa. Matenda ake ndi ofanana ndi mbewu ya fasciitis.
Zifukwa za Plantar Fasciitis
Oyendayenda ndi othamanga safuna kupeza fasciitis nthawi zambiri kusiyana ndi chiwerengero cha anthu, ngakhale kuthamanga kwautali kumawonjezera chiopsezo. Zowopsazi zimaphatikizapo nthawi yochuluka kuyenda kapena kuima pa zovuta, zomwe zimaphatikizapo kudumpha, zosayenera kapena nsapato zakuthengo, kukhala olemera kwambiri, kapena kuika katundu wamba pamapazi anu. Anthu omwe ali ndi mabwalo apamwamba, otsika mapazi, ndi mitundu ina ya maonekedwe angakhale pangozi. Amayi ambiri kuposa amuna amatha kuona fasciitis.
Kuyenda ndi Kuthamanga ndi Plantar Fasciitis
Plantar fasciitis ndi spurs chidendene ndizovuta kwa anthu omwe amasangalala kuyenda kapena kuthamanga kuti akhale olimba.
Kuyenda kupyola kupweteka kungangowonjezera ululu ndi miyezi yambiri yochira. Kawirikawiri simungamve ululu pamene fascia yatambasula m'mawa. Komabe, ndi bwino kuti musachepetse kuyenda ndipo musathamange milungu iwiri ndikugwiritsa ntchito njira zodzipangira. Mukakhumudwa mutha kumangapo nthawi yanu yoyendayenda.
Chithandizo cha Plantar Fasciitis
Plantar fasciitis akhoza kukhala kwa milungu ingapo chabe, kapena ikhoza kukhala yayikulu. Muyenera kuonana ndi dokotala wanu kapena munthu wopita kuchipatala ngati mukupweteka phazi lanu. Angathe kulongosola mankhwala enieni a chikhalidwe chanu. Chithandizo chokhalitsa chidzakhala kutambasula ndi kupweteka. Nthaŵi zina, iwo amalimbikitsa mankhwala oopsya, jekesoni ya cortisone, kapena opaleshoni.
Izi ndi mankhwala omwe amalangizidwa ndi plantar fasciitis:
- 1. Kupumula : Phazi limafuna nthawi yakuchiritsa popanda kukwiya kopitirira. Muyenera kuyenda ndi kuthamanga pang'ono mukamamva kupweteka kwa fasciitis.
- 2. Kuwombera : Kugwiritsa ntchito mankhwala ozizira ndi bwino kuchepetsa kutupa. Ikani phukusi lozizira pa phazi lanu mutatha kuyenda kapena misala phazi ndi botolo la ayezi. Athandizeni ozizira kwa mphindi 15.
- 3. Kudzikonda : Izi zidzakuthandizani kubwezeretsa mapazi ndi kusintha mofulumira fascia. Musanayambe kugona m'mawa, kapena mutakhala pansi kwa nthawi yayitali, gwiritsani ntchito miyendo yaitali ya misala kuyambira mpira mpaka phazi.
- 4. Usiku Usiku : Pamene mugona, phazi lanu limatulutsira mu njira yomwe imapangitsa chidwi chomera chomera. Usiku womwe umagawanika umagwira phazi lako pamalo momwe mungakhalire mukamayima, choncho chomeracho chimakhala chitatambasula. Kenaka, kuchoka pa bedi m'mawa sikumayambitsa mwadzidzidzi wa fascia yomwe ikhoza kuvulaza. Kafukufuku anapeza kuti kugwiritsidwa ntchito kwa usiku kukupatsani nthawi yowonjezera yochepa kwambiri kusiyana ndi kugwiritsa ntchito kutambasula.
- Chingwe Chachizolowezi Chothandizira ndi Othandizira : Wachiwiri wamatenda angapereke chidziwitso chothandizira kuthetsa vuto la phazi lanu ndi kukonza mavuto omwe angapangitse mkhalidwe wanu.
Plantar Fasciitis Akuyandikira
Kutseguka kumagwiritsidwa ntchito kamodzi mwakhala mukukumva kupweteka koyamba ndi kutupa. Kuchita planta fascia kumatambasula ndi kutambasula kuti tendyle Achilles ingathandize panthawi ya kukonzanso ndipo ingachepetse chiopsezo cha kubwereza.
Plantar Fascia Intrinsic Stretch
- Khalani pa mpando ndikudutsa phazi lopweteka pamwamba pa mwendo wina.
- Gwirani zala kumbuyo pa phazi lanu lopweteka pogwiritsa ntchito dzanja kumbali imodzi, kutambasula chomeracho pansi pa phazi.
- Kuti muwone ngati mukufuna kutambasula, pukutsani phazi lanu lakumanzere kutsogolo kwa phazi lalonda pamene mukukoka zala. Ngati muli ndi vuto loyenera, lidzamveketsa.
- Gwiritsani masekondi 10 ndikumasula.
- Bwerezani nthawi 10 pa imodzi. Pangani osachepera atatu maselo pa tsiku.
Achilles ndi Arch Otambasula
- Imani mapazi pang'ono kuchokera ku khoma.Utsamira kutsogolo khoma.
- Lembani bondo limodzi ndikudumpha ndi mwendo ndi phazi lopweteka ndikuyendetsa bondo ilo ndi chidendene pansi.
- Mudzamvekanso mu tchire la Achilles ndi phazi kumbuyo kwa mwendo. Ngati simutero, onetsetsani kuti bondo liri lolunjika ndipo chidendene chiri pansi.
- Gwirani kutambasula kwa masekondi khumi, ndiye pumulani. Bwerezaninso maulendo 20.
Khwerero Pang'onopang'ono
- Imani pa sitepe ya stair moyang'anila kumtunda ndi zidendene zanu kumbuyo kwa sitepe.
- Pewani zidendene zanu kuti mupereke chingwe chanu.
- Gwiritsani masekondi 10. Bwererani ku msinkhu. Bwerezani nthawi 10.
Zotsatira:
> Chiguduli chachitsulo, American Orthopedic Foot & Ankle Society. http://www.aofas.org/footcaremd/conditions/ailments-of-the-heel/Pages/Heel-Pain.aspx.
> Plantar Fasciitis, American Orthopedic Foot & Ankle Society. http://www.aofas.org/footcaremd/conditions/ailments-of-the-heel/Pages/Plantar-Fasciitis.aspx.
> Kukongola D, Parish B, Hooper L, Chester R. Kugwira Ntchito kwa Buku Lopereka Kuchiza kwa Plantar Heel Pain: Kukonzekera Kwambiri. Journal of Foot ndi Ankle Research . 2011; 4:19. lembani: 10.1186 / 1757-1146-4-19.