Ukuzivocavoca i-8 Ukunciphisa i-Heel Spur Pain

Umxholo

• Ikhonkco le-fasciitis
• Imithambo
• 1. Unyawo oluguquguqukayo
• 2. Yolula ithole kwinyathelo
• 3. Ukubamba itawuli
• 4. Ukolula ithole
• 5. Ukolula ithole lenkomo
• 6. Ukolulwa kwethole ngebhanti
• 7. Uluhlu lwebhola yegalufa
• 8. Ukuhamba ngenja
• Olunye unyango
• Nini ukubona ugqirha
• Umgca wezantsi

Izithende zesithende zenziwa ziidipozithi zecalcium ezantsi kwethambo lesithende. Ezi dipozithi zibangela ukukhula kwamathambo okuqala ngaphambili kwithambo lesithende sakho kwaye kufikelela kwi-arch okanye iinzwane.

Kuyenzeka ukuba izithende zesithende zibangele iintlungu kunye nokungonwabi, kodwa abantu abaninzi banezithende ezinesithende ngaphandle kokubonisa iimpawu.

NgokweKlinikhi yaseCleveland, isithende esikhulayo sibangela kuphela iintlungu ebantwini isiqingatha sexesha. Ngamanye amaxesha uyakuba nesithende kwaye ungaziva naziphi na iintlungu, kwaye ngamanye amaxesha iintlungu zesithende zinokuba nezinye izizathu.

Ikhonkco le-fasciitis

Abantu abaninzi abanezithende ezinesithende banesityalo se-fasciitis, esinokuba negalelo kwintlungu. Le meko yenzeka xa izicwili ezinxibelelanayo, ezaziwa ngokuba yi-plantar fascia, ziye zitshise kwaye zibe buhlungu. I-plantar fascia ibaleka isithende sakho iye kwiinzwane zakho kwaye ixhasa i-arch yonyawo lwakho.

Ngelixa isithende spurs sinokufuna utyando kwezinye iimeko, unokwenza ulwakhiwo ukunceda ukunciphisa iintlungu kunye nokungonwabi. Oku kolula kunokupholisa iintlungu kunye nokudumba okubangelwa yi-plantar fasciitis. Ukongeza, zinceda ukunciphisa ukuqina kumathole, anokuba negalelo kwisithende sentlungu ngokubangela uxinzelelo kwi-plantar fascia.

Imithambo

Nazi iindlela ezisibhozo ezilula onokuzenza ukunceda ukunciphisa iimpawu zakho. Zonke zinokwenziwa ngaxeshanye okanye amaxesha ambalwa ngalo lonke usuku.

1. Unyawo oluguquguqukayo

Ukolula okulula kuluncedo ngakumbi ekwenzeni ngokuchanekileyo xa uvuka xa uhleli ebhedini. Yolula i-plantar fascia eqinisa xa ulele.

1. Sebenzisa isandla sakho ukubuyisela iinzwane zakho ngakwisinam.
2. Bamba esi sikhundla malunga nemizuzwana engama-30.
3. Yenza icala ngalinye kabini okanye kathathu.

2. Yolula ithole kwinyathelo

Lo msebenzi ubonelela ngokunzulu kumathole. Oku kunciphisa uxinzelelo ezinyaweni zakho kwaye kuphucula ukuhamba.

1. Yima kwibhola yonyawo lwakho lwasekunene ecaleni kwenyathelo, isithende sakho sijinga ngaphandle kwesinyathelo.
2. Kancinci, yehlisa isithende phantsi kangangoko unako.
3. Bamba esi sikhundla imizuzwana eli-15 ukuya kwengama-30.
4. Phinda unyawo lwasekhohlo. Yenza icala ngalinye izihlandlo ezibini ukuya kwezine.

3. Ukubamba itawuli

Ukolula kuyomeleza kwaye kolule iarches yeenyawo zakho kwaye kuphucula ukuguquguquka.

1. Beka itawuli encinci phantsi kwenyawo zakho.
2. Gobisa iinzwane zakho ukuze ubambe itawuli.
3. Phakamisa umphambili wonyawo lwakho emgangathweni.
4. Bamba esi sikhundla imizuzwana embalwa.
5. Khulula itawuli njengoko uphakamisa iinzwane zakho kwaye uzisasaze kude kangangoko kunokwenzeka.

4. Ukolula ithole

Ukolula ngokunzulu wolula amathole akho kunye nezithende. Oku kunceda ukunciphisa ukuqina kunye nentlungu emilenzeni nasezinyaweni, eyonyusa ukuhamba.

1. Yima iinyawo ezimbalwa ukusuka eludongeni kunye neenyawo zakho zasekhohlo phambi kwenyawo yakho yasekunene.
2. Yama eludongeni njengoko ugoba idolo lasekhohlo kancinci.
3. Cothisa kancinci unyawo lwakho lwasekhohlo.
4. Gcina idolo lasekunene lithe nkqo njengoko uphakamisa isithende sakho sasekunene emhlabeni. Yiva ukolula kunye nethole lakho elingasemva.
5. Bamba esi sikhundla imizuzwana eli-15 ukuya kwengama-30.
6. Yenza icala ngalinye izihlandlo ezibini ukuya kwezihlanu.

5. Ukolula ithole lenkomo

Lo msebenzi ujolise kwimisipha yakho yethole kwaye unceda ukwandisa ubhetyebhetye kunye nokwakha amandla.

1. Yiza kwindawo yokuhlalisa ngomqolo ngokuqinileyo eludongeni. Iinqe zakho kufuneka zihambelane namadolo akho, kunye namaqatha akho ngokuthe ngqo ngaphantsi.
2. Kancinci ukuphakamisa zombini izithende emgangathweni.
3. Bamba esi sikhundla imizuzwana embalwa, emva koko ubuyise iinyawo zakho kwindawo yokuqala.
4. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-8 ukuya kwezi-12.

Kwezi zifundo zintathu zilandelayo, unokulandela le vidiyo iluncedo siyifumeneyo okanye sisebenzise ezi ndlela zilandelayo:

6. Ukolulwa kwethole ngebhanti

Koku kolulwa, uzakufuna umtya weyoga okanye ibhendi yomthambo. Unokusebenzisa itawuli esongiweyo ubude ukwenza umtya. Lo msebenzi wolula amathole akho, anceda ukuthintela umsipha ekutsaleni i-fascia yesityalo.

1. Hlala esitulweni okanye ulale ngomqolo.
2. Beka umtya phantsi kweenyawo zakho zasekunene, usebenzisa izandla zozibini ukubamba iziphelo.
3. Sebenzisa umtya wokutsala umphezulu wonyawo lwakho uye kuwe, uguqula unyawo lwakho uye kwi-shin yakho.
4. Bamba esi sikhundla imizuzwana eli-15 ukuya kwengama-30.
5. Yenza icala ngalinye izihlandlo ezithathu ukuya kwezihlanu.

7. Uluhlu lwebhola yegalufa

Ukolula kukhulula i-fascia emazantsi eenyawo zakho, ukunceda ukunciphisa iintlungu kwisithende sakho.

1. Qengqa ibhola yegalufa phantsi kwenyawo yakho yasekunene.
2. Qhubeka kude kube ngumzuzu omnye.
3. Yenza unyawo ngalunye kabini okanye kathathu.

8. Ukuhamba ngenja

Lo msebenzi ubonelela ngokuzolula okunzulu kwethole lakho kunye neetafile zeAchille. Ikhulula imilenze yakho kwaye ikhuphe uxinzelelo kwimilenze yakho nasemqolo.

1. Ngena kwiNja ejonge ezantsi kunye nezithende zakho eziphakanyisiweyo.
2. Inye ngexesha, cinezela isithende sakho emgangathweni, ugoba idolo eliphambeneyo.
3. Elinye phakathi kwamacala rhoqo kwimizuzwana embalwa, emva koko ubambe icala ngalinye malunga nemizuzwana engama-30.

Olunye unyango

Kukho unyango oluninzi olulondolozayo kunye namayeza asekhaya onokuwenza ukulawula iimpawu zakho ezinjengeentlungu kunye nokudumba. Amayeza eentlungu angaphaya kwamayeza, anje nge-ibuprofen okanye iasprini, anokuthathwa ukunciphisa iimpawu. Izixhobo zokunciphisa ukudumba ziyafumaneka.

Nazi ezinye zeendlela zokunyanga isithende:

• Umkhenkce. Sebenzisa ipakethe yomkhenkce okanye ucinezele ukubanda ezinyaweni zakho kangangemizuzu eli-10 ukuya kweli-15 ngexesha. Oku kuluncedo ngakumbi ekupheleni kosuku olude okanye xa uchithe ixesha elininzi ezinyaweni zakho. Okanye, qengqa ibhotile yamanzi efriziwe phantsi kwenyawo yakho. Le ndlela ibandakanya ukuphulula kancinci, ukunciphisa uxinzelelo emazantsi onyawo lwakho.
• Ukuphulula. Ukuphulula i-arch yonyawo lwakho kuyanceda ekunciphiseni iintlungu kunye nokukhuthaza ukuhamba. Sebenzisa iminwe kunye namaqhina ukuze uhlikihle unyawo lwakho kangangemizuzu emi-1 ukuya kwezi-5 ngexesha. Enye indlela kukubeka zombini izithupha kumgca osembindini we-arch yakho kwaye uzihambise kwimida engaphandle yeenyawo zakho.
• Ifaka. Sebenzisa ukufakwa kwe-cushion kwizihlangu zakho ngenkxaso eyongezelelweyo kunye nokuthintela. Izinketho ezingabizi kakhulu zinokuthengwa ngaphandle kweshelufu. Nxiba izihlangu ezixhasayo ezineenyawo ezinyinyithekileyo kunye nokuqiniswa okongeziweyo kwenkxaso eyongezelelweyo enokuthi incede ukunciphisa uxinzelelo kwi-plantar fascia. I-Kinesiology tape ingasetyenziselwa ukuphucula i-arch kunye nenkxaso yesithende.
• Ukuqhekeka ebusuku. Abantu abaninzi bafumana iziphumo ezikhawulezayo nezisebenzayo ngokusebenzisa iziqwenga zasebusuku. Banokunxitywa xa belele ukolula i-fascia yesityalo. Bayanceda ukugcina i-fascia yesityalo ikhululekile kwaye ikuthintele ekuboniseni iinyawo zakho ezantsi.
• Inaliti. Inaliti yeCortisone kwi-plantar fascia inokusetyenziselwa ukunciphisa iintlungu kunye nokudumba.
• Unyango lwe-shockwave ye-extracorporeal (ESWT). Olu lunyango olungafunekiyo olusebenzisa amandla amandla othusayo okulungisa izicwili ze-fascia. Ngelixa iziphumo zingangqinelani, ngamanye amaxesha zisetyenziselwa ukubona ukuba ngaba utyando lunokuthintelwa.
• Unyango lweCryoultrasound. Unyango lwe-Cryoultrasound lunokunceda ukunyanga iintlungu kubantu abane-fasciitis yezityalo kunye nesithende. Obu buchule busebenzisa amandla ombane kunye nokunyanga okubandayo ukunciphisa iintlungu.
• Ugqirha. Utyando luyacetyiswa njengendawo yokugqibela kwaye kuphela emva konyaka opheleleyo wonyango olulondolozayo.

Nini ukubona ugqirha

Jonga ugqirha wakho ukuba unentlungu okanye iintlungu ezingaphuculiyo emva kweeveki ezimbalwa zonyango. Kungenzeka ukuba intlungu yesithende ingabangelwa yimeko efana ne-arthritis okanye i-tendonitis. Okanye kunokuba luhlobo oluthile lokuqhekeka koxinzelelo. Unokumiselwa unyango lomzimba, unyango lwe-chiropractic, okanye unyango lwe-massage.

Nokuba iimpawu zakho zithambile, ungafuna ukubona ugqirha wakho ukuvavanya imeko yakho kwaye uqiniseke ukuba usendleleni yokubuyela kwimeko yesiqhelo. Oku kubaluleke ngakumbi ukuba uthatha nawaphi na amayeza okanye unayo nayiphi na imeko yezempilo enokuthi ichaphazeleke kwezi zolulekileyo okanye zonyango.

Umgca wezantsi

Ukuhlala usolula kunye nokuzilolonga kunokunceda ukunciphisa iintlungu kunye nokudumba kwesithende kunye ne-fasciitis yesityalo. Ngumbono olungileyo ukuqhubeka nokwenza ii-stretches nokuba iinyawo zakho ziziva zingcono ukuthintela ukuphindeka. Ukuba iimpawu zakho aziphucuki ngokuhamba kwexesha okanye ziqiniswe, kufuneka ufune unyango. Jonga ugqirha wakho ukuba intlungu yakho iyaqhubeka, iyaqhubeka, okanye ibe nzima.