Kutheni Ndiqaqanjelwa Yisithende Ekuseni?

Umxholo

• Ushwankathelo
• 1. UPlantar fasciitis
  
• 2. I-Achilles tendinitis
• 3. Isifo samathambo (RA)
  
• 4. Uxinzelelo lokophuka
  
• 5. IHypothyroidism
• Unyango lwasekhaya
• Umkhenkce
• Ukuphulula
• Ukolula
• Ungayithintela njani intlungu yesithende
• Ufuna nini uncedo
• Ukuthatha

Ushwankathelo

Ukuba uvuka kusasa ngeentlungu zesithende, unokuziva ukuqina okanye iintlungu kwisithende sakho xa ulele ebhedini. Okanye unokuyibona xa uthatha amanyathelo akho okuqala ukuphuma ebhedini kusasa.

Intlungu yesithende kusasa isenokuba ngenxa yemeko efana ne-plantar fasciitis okanye i-Achilles tendinitis. Isenokuba ngenxa yokwenzakala njengokuqhekeka koxinzelelo.

Intlungu yesithende ngamanye amaxesha inokunyangwa ngamayeza asekhaya anje ngomkhenkce kunye nokuphumla. Ukuba iintlungu zakho ziyadodobalisa, ugqirha okanye ugqirha wamayeza unokuchonga iimpawu zakho kwaye acebise unyango.

Funda ukuze ufunde ngezinye zezinto ezinokubangela iintlungu zesithende kusasa.

1. UPlantar fasciitis

I-Plantar fasciitis yimeko apho i-plantar fascia, i-ligament eqinekileyo emazantsi onyawo lwakho, iyacaphuka. Iimpawu zibandakanya ukuqina okanye iintlungu kwizithende okanye ezinyaweni. Iimpawu zisenokuba mandundu kusasa ngenxa yokungahlangani kwegazi kwisithende nakwindawo yonyawo xa uphumle.

UPlantar fasciitis ukwenzakala okuqhelekileyo kwiimbaleki nakwezinye iimbaleki. Iimbaleki zibeka uxinzelelo olukhulu ezinyaweni nasezithendeni. Ukuqeqesha umnqamlezo amaxesha ambalwa ngeveki ngezinto ezinjengebhayisikile kunye nokuqubha kunokunceda. Ukunxiba izihlangu ezifanelekileyo kunye nokutshintsha izihlangu zakho zokubaleka rhoqo kwiimayile ezingama-400 ukuya kuma-500 kunokuthintela ukusetyenziswa gwenxa kwentlungu.

Ukuba une-plantar fasciitis, ihlala ithatha imizuzu embalwa yokusebenza, njengemizuzu embalwa yokuhamba, ukufudumeza indawo kunye nokuphelisa iintlungu.

2. I-Achilles tendinitis

I-Achilles tendon, ibhendi yezicubu edibanisa umsipha wethole kwithambo lesithende, linokutsha. Oku kunokubangela i-Achilles tendinitis, okanye ukuqina kunye neentlungu kwindawo yesithende. Iimpawu zinokuba zimbi ekuseni kuba ukujikeleza kweli candelo lomzimba kunokubekelwa umda ekuphumleni.

Ngokungafaniyo ne-fasciitis ye-plantar, uya kuziva iintlungu okanye ungonwabi imini yonke ukuba une-Achilles tendinitis.

3. Isifo samathambo (RA)

Abantu abane-rheumatoid arthritis (RA) basemngciphekweni okhulayo we-fasciitis yesityalo. Oku kunokubangela iintlungu zesithende kusasa (jonga ngasentla).

Ukuba iimpawu zakho aziphuculanga kunyango lwasekhaya, ugqirha wakho unokucebisa ukuba unxibe ubusuku ukuze ugcine unyawo lwakho lubhetyebhetye ebusuku.

4. Uxinzelelo lokophuka

Unokufumana ukophuka koxinzelelo kwisithende sakho ekusebenziseni gwenxa, ubuchule obungalunganga, okanye umsebenzi weembaleki onamandla. Unokuqaphela iintlungu ezikhula ngaphezulu kweentsuku okanye iiveki, kunye nokudumba. Kungaba buhlungu ukuhamba.

Ukuba unokophuka koxinzelelo, uya kuba neentlungu imini yonke. Yiya kugqirha ngokukhawuleza ukuba ukrokrela ukuba unengxaki yoxinzelelo.

5. IHypothyroidism

I-Hypothyroidism inokubangela iintlungu zesithende kusasa. Ukuphazamiseka kweekhemikhali kunye neehomoni emzimbeni kunokukhokelela kukudumba kunye nokudumba ezinyaweni, emaqatheni nakwizithende. Inokubangela nesifo se-tarsal tunnel syndrome, apho unyawo lwe-tibial unyawo lucinezelwe okanye lonakele.

Ukuba uneentlungu zesithende ezingachazwanga kusasa kunye neempawu zehypothyroidism, ugqirha unokucebisa uvavanyo lwegazi ukujonga idlala lengqula.

Unyango lwasekhaya

Unyango lwasekhaya kunye neepilisi zeentlungu ezingabhaliswanga (ii-NSAID) zinokusebenza kwintlungu esithende. Ukuba unentlungu ebukhali okanye ekhawulezileyo, bona ugqirha wakho. Intlungu yakho yesithende inokuba sisiphumo sokwenzakala okukhulu.

Umkhenkce

Gcina ibhotile encinci ezaliswe ngamanzi kwisikhenkcezisi ubusuku bonke. Yisongele ngetawuli, kwaye uyisonge ngokucocekileyo ngesithende nonyawo kusasa.

Ukuphulula

Qengqa ibhola yentenetya okanye ibhola ye-lacrosse emazantsi onyawo lwakho ukusuka kwiinzwane ukuya kwisithende. Oku kunokunceda ukukhulula uxinzelelo.

Unokuqengqa unyawo lwakho kwiroller yamagwebu. Okanye unokwenza umyalezo wendabuko ngakumbi ngokubamba unyawo lwakho ngesandla sakho kwaye usebenzise uxinzelelo olunobunono ecaleni kwenyawo kunye nendawo yesithende ngesithupha sakho.

Ukolula

Zama oku kulandelayo kweentlungu zesithende:

Intambo yesithende kunye neenyawo ezinyawo

1. Ukujongana nodonga, buyela umva ngonyawo olunye kwaye ugobe idolo langaphambili, ugcine iinyawo zombini kunye nezithende emhlabeni.
2. Yama phambili kancinci njengoko wolula.
3. Bamba imizuzwana eli-10, emva koko uphumle.
4. Phinda kwelinye icala.

Ukutyala kobunzima beplasar fascia

1. Uhleli ecaleni kwebhedi yakho okanye esitulweni, uwele unyawo oluchaphazelekayo ngaphaya kwelinye idolo, wenze indawo "emine" ngemilenze yakho.
2. Usebenzisa isandla kwicala lakho elichaphazelekayo, thambeka ngobunono iinzwane zakho ubuyele kwi-shin yakho.
3. Bamba imizuzwana eli-10 kwaye uphumle.
4. Phinda ukuba unqwenela, okanye utshintshe imilenze ukuba zombini izithende zichaphazelekayo.

Ungayithintela njani intlungu yesithende

Amanyathelo alandelayo anokunceda ukuthintela iintlungu zesithende sasekuseni:

• Gcina ubunzima obusempilweni kunye nendlela yokuphila esempilweni. Ukutyeba kakhulu okanye ukutyeba kakhulu kunokubeka uxinzelelo olongezelelekileyo kwisithende nakwindawo yonyawo.
• Nxiba izihlangu ezomeleleyo nezixhasayo, kwaye kuphephe ukunxiba izihlangu eziphakamileyo.
• Guqula izihlangu ezibalekayo okanye zembaleki rhoqo kwiimayile ezingama-400 ukuya kuma-500.
• Ukuba uhlala ubaleka, zama izinto ezinefuthe eliphantsi, njengokuhamba ngebhayisikile kunye nokudada.
• Yenza ukolula ekhaya, ngakumbi emva kokuzilolonga.

Ufuna nini uncedo

Yenza idinga nogqirha okanye ugqirha wamayeza ukuba unezimpawu zilandelayo:

• Intlungu yesithende yasekuseni engapheliyo emva kweeveki ezimbalwa, kwanasemva kokuzama amayeza asekhaya anje ngomkhenkce kunye nokuphumla
• Intlungu yesithende eqhubeka imini yonke kwaye iphazamisa inkqubo yakho yemihla ngemihla

Funa unonophelo olungxamisekileyo ukuba uqaphele oku kulandelayo:

• iintlungu eziqatha nokudumba kufutshane nesithende sakho
• Intlungu ebuhlungu yesithende eqala ukulandela ukwenzakala
• Intlungu yesithende ehamba nomkhuhlane, ukudumba, ukuba ndindisholo, okanye ukurhawuzelela
• ukungakwazi ukuhamba ngesiqhelo

Ukuthatha

Intlungu yesithende kusasa luphawu oluqhelekileyo lwe-fasciitis yesityalo, kodwa kukho nezinye iimeko ezinokubangela olu hlobo lwentlungu. Unyango lwasekhaya kubandakanya umkhenkce kunye nokwolula kunokunceda kwintlungu yesithende yakusasa.

Jonga ugqirha wakho ukuba uyakholelwa ukuba wenzakele kakhulu okanye ukuba iintlungu azipheli emva kweeveki ezimbalwa ngamayeza asekhaya.