Inokuba yintoni intlungu entendeni yonyawo kwaye wenzeni

Umxholo

• Izizathu eziphambili zentlungu kwiinyawo
• 1. Ukunyuka kwekalcaneus
• 2. Ukudumba kwe-fascia
• 3. Ukuxinana kweenyawo
• Umsebenzi ogqithisileyo womzimba
• 5. Unyawo oluphambili okanye unyawo leklabhu
• 6. Indlela engalunganga yokunyathela
• 7. Yiba nomlenze omnye umfutshane kunomnye
• Unyango lwasekhaya
• Ungayiphepha njani intlungu kwindawo yonyawo

Ubuhlungu ematheni eenyawo bunokubangelwa ziimeko ezininzi, kunye noqikelelo oluqhelekileyo yi-plantar fasciitis, edla ngokuba ngumonzakalo okhawulezayo ukuphilisa. Oku kwenzakala kunokubangelwa kukunxiba izithende eziphakamileyo iiyure ezininzi zilandelelana, okanye ngokuma nolu hlobo lwezihlangu ixesha elide.

Esinye isizathu esivakalayo sobuhlungu kwenyawo kuphela kukolulwa kweetoni kunye nemisipha ebekwe kulo mmandla ngexesha lokusebenza. Kule meko, kuqhelekile ukuziva iintlungu kwindawo yonyawo ngexesha lokubaleka, ukuvuka okanye ukuhamba. Ukongeza, ukuma iiyure ekugqibeleni unxibe iimbadada okanye iiflops ezinokubangela iintlungu kwiinyawo zakho kwaye kule meko, ukunyathela iinyawo zakho yeyona ndlela ilungileyo yokuphelisa le ngxaki.

Izizathu eziphambili zentlungu kwiinyawo

Intlungu yonyawo inokwenzeka ngenxa yeemeko ezininzi, eziphambili zezi:

1. Ukunyuka kwekalcaneus

Isithende esikhuthazayo, esikwabizwa ngokuba yisithende esikhuthazayo, yimeko ebonakaliswa kukubalulwa kwesithende semigudu, ndinoluvo lokuba kukho ukubunjwa kwethambo elincinci kule ndawo, elibangela iintlungu kunye nokuphazamiseka, ngakumbi xa unyawo lubekwe umgangatho okanye xa umi ixesha elide.

Kwenziwe ntoni: Ukuthomalalisa isithende, ukusetyenziswa kwe-orso ye-orthopedic insoles, ukuzolula imithambo kunye nokuthanjiswa kweenyawo kungabonakaliswa ngugqirha wamathambo okanye ngomzimba. Ukongeza, kwezinye iimeko, utyando lokususa ispur nalo lungabonakaliswa. Qonda ukuba lwenziwa njani unyango lwesithende.

2. Ukudumba kwe-fascia

I-fascia sisihlunu esigcina imisipha kwiinyawo zakho kunye nokudumba, okubizwa ngokuba yi-plantar fasciitis, kwaye inokwenzeka ngenxa yokuhamba okude, unxibe izihlangu eziqinileyo, unxibe izithende eziphakamileyo rhoqo okanye isisiphumo sokutyeba kakhulu.

Ukudumba kwe-fascia kunokubonwa ngeempawu ezithile kunye neempawu ezinokubonakala, ezinjengentlungu yonyawo, ukuvutha komsindo kunye nokungonwabi xa uhamba, kubalulekile kugqirha wamazinyo okanye kwi-physiotherapist ukuba iimpawu azidluli ixesha ukuze ukuxilongwa kunokwenziwa kwaye unyango luqaliswe.

Kwenziwe ntoni: Unyango lwolu dumbo lucotha kwaye lujolise ekunciphiseni iimpawu kunye nasekuphuculeni umgangatho wobomi bomntu. Njengendlela yokuncedisa unyango, ukusetyenziswa kweyeza ezichasayo kunye neyeza zokunyanga kunye neeseshoni zonyango ukunyusa ukubuyela ngokukhawuleza kungabonakaliswa.

Funda ngakumbi malunga ne-plantar fasciitis.

3. Ukuxinana kweenyawo

Unyawo olukrwada yenye yezona ngozi zenzeka rhoqo kwiimbaleki, zixhaphake kakhulu ngexesha lokubaleka, umzekelo. Ukuqunjelwa kubonakaliswa kukujijeka okugqithisileyo kweqatha, nto leyo ebangela ukuba iigaments zommandla wolulwe ngokugqithileyo, ezinokuphuka kwaye zibangele iimpawu ezinjengentlungu yonyawo, ukudumba kunye nobunzima bokuhamba.

Kwenziwe ntoni: Ukuthomalalisa iintlungu nokudumba, ungabeka indawo yokubanda endaweni ethile kangangemizuzu engama-20. Nangona kunjalo, ukuba iimpawu ziyaqhubeka, kubalulekile ukuba uye esibhedlele ukuze unyawo lukwazi ukuhamba.

Umsebenzi ogqithisileyo womzimba

Umsebenzi ogqithisileyo womzimba unokwenza ukuba unyawo lube buhlungu, kuba kuxhomekeke ekuzilolongeni kungakhokelela kukudumba kwizihlunu kunye neethoni zendawo, okukhokelela kwintlungu kunye nokungonwabi.

Kwenziwe ntoni: Kule meko, eyona nto intle ukuyenza kukuphumla iinyawo zakho eziphakamileyo kunye nokutshisa iinyawo zakho usebenzisa amanzi ashushu okanye abandayo. Ukongeza, ukuba nokuthanjiswa kweenyawo kunokunceda ekudambiseni iintlungu. Jonga indlela yokwenza umthambo wonyawo ngokubukela le vidiyo ilandelayo:

5. Unyawo oluphambili okanye unyawo leklabhu

Zombini i-lathe kunye ne-flat okanye i-flat flat ziinguqu ezinyaweni ezinokubangela ukuba unyawo lube buhlungu, kwaye, kwimeko yonyawo olucekeceke, kunokubakho neentlungu emqolo, isithende okanye iingxaki Ukucaciswa kwamadolo.

Kwenziwe ntoni: Eyona ifanelekileyo kula matyala kukufuna ingcebiso kugqirha wamathambo kunye nonyango lomzimba ukuze olona nyango luphambili luvavanywe kwaye luboniswe, ekusenokwenzeka ukuba kukusetyenziswa kwezihlangu zamathambo, ukusetyenziswa kwee-insoles ezikhethekileyo, imithambo yonyango lomzimba okanye utyando.

Funda indlela yokuchonga nokunyanga unyango lwenyawo olusicaba.

6. Indlela engalunganga yokunyathela

Kuxhomekeke kwindlela umntu anyathela ngayo emgangathweni, kunokubakho ukugcwala ngaphezulu kwinxalenye ethile yonyawo, enokubangela iintlungu esithendeni, ezinzwaneni kunye nasezinyaweni.

Kwenziwe ntoni: Ukuthomalalisa iintlungu kunye nokulungisa inyathelo, kuyathakazelisa ukwenza i-RPG, ekwabizwa ngokuba yimfundo yehlabathi yangasemva, ethi ngokwenza umthambo ngaphandle kokunceda ukulungisa inyathelo, ikwanceda ukuphucula ukuma nokuma kwamadolo, umzekelo. Jonga ukuba yenziwa njani i-RPG.

7. Yiba nomlenze omnye umfutshane kunomnye

Kucatshangelwa njengomlenze omfutshane xa umahluko phakathi kobukhulu bemilenze ulingana okanye ungaphezulu kwe-1 centimeter kwaye umahluko omkhulu, kokukhona ukungakhululeki okuziva ngumntu. Umlenze omfutshane unokwenzeka xa amathambo emilenze emifutshane okanye xa kukho umsantsa esinqeni, ekhokelela ekubonakaleni kweempawu ezinje ngeenyawo zentlungu, iintlungu zomlenze, iintlungu zomqolo, ukutshintsha kwedolo kunye nobunzima bokuhamba.

Kwenziwe ntoni: Kubalulekile ukuba umntu akhokelwe ngugqirha wamathambo kunye nonyango lomzimba ukuthintela iingxaki, kunye nokusetyenziswa kwe-insoles ekhethekileyo yokulingana nobude bemilenze, iiseshini ze-physiotherapy kunye notyando kwezinye iimeko kunokuboniswa. Fumanisa ukuba unyango lomlenze omfutshane lwenziwa njani.

Unyango lwasekhaya

Umzekelo olungileyo wonyango lwasekhaya lwentlungu elunyaweni lonyawo lwakho kukususa isihlangu sakho kwaye wenze ukolula okulula, ubeke isandla sakho ukuze sibambe iinzwane zakho, uzizise esiswini sakho. Iminwe kufuneka igcinwe kule ndawo malunga nomzuzu omnye kwaye le ntshukumo kufuneka iphindaphindwe, ubuncinci, amaxesha ama-3, ukuze ibe nefuthe elilindelekileyo.

Ukufumana i-massage yonyawo yindlela ekhawulezayo nelula yokuphelisa iintlungu ezinyaweni. Ukwenza, sebenzisa nje isithambisi esincinci ezinyaweni zakho kwaye, ngeyona ndawo inqabileyo yesandla sakho noobhontsi, cofa lonke unyawo kancinci, unyanzelisa ngakumbi kwezona ndawo zibuhlungu.

Ungayiphepha njani intlungu kwindawo yonyawo

Ukuthintela iintlungu ezingonwabisiyo kunyawo lwakho, eyona nto ilungileyo kukunyanga iinyawo zakho yonke imihla. Ukongeza, kubaluleke kakhulu ukutyala imali ekuthengeni izihlangu ezisemgangathweni, ezifanelekileyo ngokwenene. Isihlangu esifanelekileyo kufanele ukuba sikhanyise, silungiselele unyawo kakuhle, sinerabha yodwa kunye nesithende esincinci, njengo-Anabela, okanye sibanzi ngokwaneleyo ukuze singabangeli ukungalingani.

Kulabo bahlupheka ziintlungu zonyawo ngexesha lemijaho, kubalulekile ukongeza ekubalekeni izihlangu, ukubaleka kwitreadmill, esantini okanye kwi-asphalt elungileyo, umzekelo. Akucetyiswa ukubaleka engceni nakwiindawo ezigcwele imingxunya, ezithanda ukuwa.