Unyawo olubuhlungu

Intlungu okanye ukungaphatheki kakuhle kunokuvakala naphina elunyaweni. Unokuba nentlungu esithendeni, iinzwane, i-arch, i-instep, okanye ngaphantsi kweenyawo (yedwa).

Intlungu yeenyawo inokubangelwa:

• Ukwaluphala
• Ukuba ezinyaweni zakho ixesha elide
• Ukutyeba kakhulu
• Ukukhubazeka kweenyawo owazalwa unakho okanye okhula kuko kamva
• Ukwenzakala
• Izihlangu azilingani kakuhle okanye azinako ukuhlangana okuninzi
• Ukuhamba kakhulu okanye omnye umsebenzi wezemidlalo
• Umonzakalo

Oku kulandelayo kunokubangela iintlungu zonyawo:

• Isifo samathambo kunye negawuthi - Iqhelekile kunzwane omkhulu, othi ube bomvu, udumbe, uthambe kakhulu.
• Amathambo aphukileyo.
• IiBunions -Iqhuma emazantsi enzwane enkulu ekunxibeni izihlangu ezineminwe emxinwa okanye kulungelelwaniso lwethambo olungaqhelekanga.
• Iifowuni kunye neenkona-ulusu olujiyileyo ekuthambiseni okanye kuxinzelelo. Iifowuni zibhola zeenyawo okanye izithende. Iinkozo zivela phezulu kwiinzwane zakho.
• Iinzwane zesando-iinzwane ezigoba ezantsi ziye kwindawo efana neenzipho.
• Iingqameko eziwileyo-Ikwabizwa ngokuba ziinyawo ezicaba.
• I-Morton neuroma - Ukuqina kwethishu yentliziyo phakathi kweenzwane.
• Umonakalo wemithambo yesifo seswekile.
• UPlantar fasciitis.
• Izityalo ezityaliweyo - Izilonda kwiinyawo zakho ngenxa yoxinzelelo.
• Ukuhlanjwa.
• Uxinzelelo lokwaphuka.
• Iingxaki zemithambo-luvo.
• Isithende sikhupha okanye i-Achilles tendinitis.

La manyathelo alandelayo anokunceda ekunciphiseni iintlungu zonyawo lwakho:

• Faka isicelo kumkhenkce ukunciphisa iintlungu nokudumba.
• Gcina unyawo lwakho olubuhlungu luphakanyisiwe kangangoko kunokwenzeka.
• Nciphisa umsebenzi wakho de uzive ungcono.
• Nxiba izihlangu ezilingana neenyawo zakho kwaye zilungele umsebenzi owenzayo.
• Nxiba iiphedi zenyawo ukuthintela ukurabha kunye nokucaphuka.
• Sebenzisa amayeza eentlungu athengiswayo, njenge-ibuprofen okanye i-acetaminophen. (Thetha nomboneleli wakho wezempilo kuqala ukuba unembali yezilonda okanye iingxaki zesibindi.)

Amanye amanyathelo okhathalelo lwasekhaya axhomekeke kwinto ebangela ukuba unyawo lwakho lube buhlungu.

La manyathelo alandelayo anokuthintela iingxaki zeenyawo kunye nentlungu:

• Nxiba izihlangu ezifanelekileyo, ezifanelekileyo ngokufanelekileyo, ngenkxaso efanelekileyo ye-arch kunye nokutsala.
• Nxiba izihlangu ezinamagumbi amaninzi ajikeleze ibhola yonyawo kunye neenzwane, ibhokisi ebanzi yeminwe.
• Gwema izicathulo ezinqamlekileyo kunye nezithende eziphakamileyo.
• Nxiba iiteki ngokukhawuleza kangangoko kunokwenzeka, ngakumbi xa uhamba.
• Guqula izihlangu ezibalekayo rhoqo.
• Shushu kwaye upholise umzimba xa usenza imithambo. Soloko wolula kuqala.
• Yolula i-tendon yakho ye-Achilles. Ukuqina kwe-Achilles tendon kungakhokelela kukungalungelelani kweenyawo.
• Yandisa inani lakho lokuzilolonga ngokucotha ekuhambeni kwexesha ukunqanda ukubeka uxinzelelo olugqithisileyo kwiinyawo zakho.
• Yolula i-fascia yesityalo okanye emazantsi eenyawo zakho.
• Nciphisa ubunzima ukuba ufuna njalo.
• Funda umthambo ukomeleza iinyawo zakho kwaye uphephe iintlungu. Oku kunokunceda iinyawo ezisicaba kunye nezinye iingxaki ezinokubakho ezinyaweni.

Fowunela umnikezeli wakho ukuba:

• Unesihlungu esibuhlungu seenyawo ngokukhawuleza.
• Intlungu yonyawo lwakho yaqala ukulandela ukwenzakala, ngakumbi ukuba unyawo lwakho lusopha okanye lutyumkile, okanye awunako ukubeka ubunzima kuyo.
• Unobomvu okanye ukudumba kwendibaniselwano, isilonda esivulekileyo okanye isilonda elunyaweni lwakho, okanye umkhuhlane.
• Unentlungu elunyaweni lwakho kwaye unesifo seswekile okanye isifo esichaphazela ukuhamba kwegazi.
• Unyawo lwakho aluziva lubhetele emva kokusebenzisa unyango lwasekhaya iiveki ezi-1 ukuya kwezi-2.

Umboneleli wakho uya kwenza uvavanyo lomzimba. Umboneleli wakho uya kubuza imibuzo malunga neempawu zakho kunye nembali yonyango.

I-X-ray okanye i-MRI inokwenziwa ukunceda ugqirha wakho ukuba afumane unobangela weenyawo zakho.

Unyango luxhomekeke kwesona sizathu seentlungu zonyawo. Unyango lunokubandakanya:

• Isiqwenga okanye isamente, ukuba wophule ithambo
• Izihlangu ezikhusela iinyawo zakho
• Ukususwa kweentsumpa ezityalwayo, umbona, okanye ukufowunelwa yingcali yonyawo
• I-Orthotic, okanye ukufaka izihlangu
• Unyango lomzimba ukukhulula izihlunu ezixineneyo okanye ezigqithisileyo
• Utyando lwenyawo

Intlungu-yonyawo

• X-ray yonyawo oluqhelekileyo
• Umlenze wamathambo omzimba
• Iinzwane eziqhelekileyo

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Inzondo BJ. Ukuphazamiseka kwethoni kunye nefascia kunye nokufikisa kunye neplus yabantu abadala. Ku: Azar FM, Beaty JH, Kanale ST, ii-eds. Umsebenzi weCampbell's Orthopedics. Umhla we-13. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 82.

IHickey B, uMason L, uPerera A. Iingxaki zangaphambili kwezemidlalo. Ku: Miller MD, Thompson SR, ii-eds. UDeLee, uDrez, kunye neMiller's Orthopedic Sports Medicine. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahluko 121.

IKadakia AR, iAiyer AA. Intlungu yesithende kunye ne-plantar fasciitis: iimeko zangasemva. Ku: Miller MD, Thompson SR, ii-eds. UDeLee, uDrez, kunye neMiller's Orthopedic Sports Medicine. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahluko 120.

IRothenberg P, iSwanton E, iMolloy A, iAiyer AA, iKaplan JR. Ukulimala kweenyawo kunye neenyawo. Ku: Miller MD, Thompson SR, ii-eds. UDeLee, uDrez, kunye neMiller's Orthopedic Sports Medicine. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahl 117.