Nciphisa, Lawula, kwaye uthintele iiBunion

Umxholo

• Ushwankathelo
• Iingcebiso ezili-15 zokulawula iibunion
• Ukugcina iinyawo ezisempilweni
• Nxiba izihlangu ezifanelekileyo
• Thenga izihlangu ngokuhlwa
• Qinisekisa ukuba unyawo lwakho lunenkxaso efanelekileyo kwaye ilungelelaniswe ngokufanelekileyo
• Hlala kubunzima obusempilweni
• Hlanganisa iinyawo zakho
• Okungakumbi malunga neebunion
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Ngelixa ezinye iibunion zingenazo iimpawu, uninzi luba bomvu, ludumbe, lube buhlungu. Banokuba buhlungu kangangokuba kunzima kuwe ukubeka isihlangu okanye ukuhamba. Ukunxiba izihlangu ezingakulungelanga okanye ezinezithende eziphakamileyo kunokwenza iibunion zibe mbi.

Utyando luyafuneka ukuze ulahle ngokupheleleyo ibunion, kodwa kukho izinto onokuzenza ukulawula iimpawu ezivela kwiibhontshisi zakho kwaye uyeke ukwakheka kwebunion ekubeni kubi.

Iingcebiso ezili-15 zokulawula iibunion

1. Nxiba izihlangu ezifanelekileyo. Nxiba izihlangu ezifanelekileyo. Izihlangu zakho akufuneki ziqine, indawo yeenzwane kufuneka ibanzi, kwaye isithende kufuneka sibe ngaphantsi kwe-intshi enye ukuya kwezi-2. Kuya kufuneka kwakhona ibe nenkxaso elungileyo kwi-arch yonyawo lwakho.

2. Gwema iiflops. Kuphephe ukunxiba i-flip-flops kunye nezinye izihlangu ezingenayo inkxaso ye-arch kuba zibeka uxinzelelo ngakumbi kwilungu elikhulu lezwane.

3. Yazi imilinganiselo yakho. Cela umntu othengisayo ukuba alinganise ubude nobubanzi bonyawo lwakho xa uthenga izihlangu ukunceda ukuqinisekisa ulunge.

4. Ubungakanani bezihlangu ngentuthuzelo hayi inani. Izicathulo ezivela kwiinkampani ezahlukeneyo zinokulinganiswa ngokwahlukileyo. Soloko uhamba ngezinto ezentofontofo, hayi ngokobukhulu beenyawo zakho eziqhelekileyo.

5. Sebenzisa izinto ezifakwayo ezihlangwini zakho, ke unyawo lwakho lulungelelwaniso olufanelekileyo kwaye i-arch iyaxhaswa. Ungasebenzisa uhlobo oluthengiswa kwiivenkile ezithengisa iziyobisi okanye wenze amayeza orthotic amiselweyo.

6. Yolula iinzwane zakho. Susa izihlangu zakho okomzuzwana kwaye ushukumise iinzwane zakho xa unakho emsebenzini okanye ekhaya ukunciphisa uxinzelelo kwiinzwane zakho.

7. Beka iinzwane zakho ngaphandle. Sebenzisa iinzwane spacers ebusuku okanye xa unxibe izihlangu ukunciphisa uxinzelelo kwiinzwane zakho.

8. Zibambe iibunion zakho. Gubungela iibunion zakho ngeepads zebunion okanye isikhumba se-moles ukuze unciphise uxinzelelo kwaye wenze ukuba i-bunion ingenakucaphukisa izihlangu zakho.

9. Gcoba iinyawo zakho emanzini afudumeleyo anetyuwa ye-Epsom ukubathoba kunye nokunciphisa ukudumba.

10. Umkhenkce unyawo lwakho. Sebenzisa iipakethe zomkhenkce ukunciphisa ukudumba kunye nokudumba xa ibunion yakho iba buhlungu.

11. Thatha iintlungu ze-NSAID. Thatha iziyobisi ezichasayo, ezinjenge-ibuprofen okanye i-naproxen, ukunciphisa ukudumba kunye nentlungu.

12. Nyusa iinyawo zakho xa uhleli phantsi ukunciphisa ukudumba nentlungu.

13. Phumla iinyawo zakho Amaxesha aliqela ngemini, ngakumbi ukuba ubukuyo yonke imini.

14. Massage unyawo lwakho kwaye ngesandla uhambise ubhontsi wakho omkhulu ukugcina izicwili zithambile kwaye uzwane uguqukile. Ukurola ibhola yentenetya phantsi kwenyawo yakho yindlela elungileyo yokuyiphulula.

15. Yenza imithambo yeenyawo. Ukuba nezihlunu zonyawo olubuthathaka kunokunxulumana neentlungu ezininzi kunye neengxaki zokuhamba kubantu abaneebunion. Olunye uqeqesho olulungileyo lokomeleza izihlunu zonyawo lwakho zezi:

• Ngesithende sakho kunye nebhola yonyawo (ibhola yonyawo lwakho) phantsi, phakamisa iinzwane zakho phezulu. Bamba imizuzwana emihlanu kwaye ukhulule.
• Ngesithende kunye neenyawo zangaphambili emgangathweni, phakamisa iinzwane zakho kwaye uzisasaze. Fika iinzwane zakho emgangathweni, emva koko ususe uzwane lwakho olukhulu lubheke ngaphakathi kunyawo lwakho. Bamba imizuzwana emihlanu kwaye ukhulule.
• Ngaba iinyawo zakho zisemgangathweni kwaye uguqe ngamadolo, ziphakamise izithende zakho ngelixa ucofa unyawo lwakho olukhulu. Bamba imizuzwana emihlanu kwaye ukhulule.

Iinyawo zakho mazibe ze xa usenza imithambo. Phinda umthambo ngamnye de udinwe yimisipha. Ukuzivocavoca kunokwenziwa ngelixa uhleli, ume ngeenyawo ezimbini, okanye ume ngonyawo olunye. Qala nakwesiphi na isikhundla esikulungeleyo kwaye unyukele kwindawo elandelayo xa unakho. Kuya kufuneka uzame ukuzenza yonke imihla.

Ukugcina iinyawo ezisempilweni

Unokuba semngciphekweni wokufumana iibunions ukuba:

• Iinyoni zibaleka kusapho lwakho
• Unyawo lwakho alulungelelananga ngokufanelekileyo ukuze ngaphakathi kwalo kuxhase uninzi lobunzima bakho okanye unyawo lwakho lune-arch ewile (iinyawo ezicaba)
• unesimo sokuvuvukala, njenge-rheumatoid arthritis
• unomsebenzi apho ukhoyo ngeenyawo kakhulu

Ukuba enye yezi zinto iyasebenza kuwe okanye uqala ukufumana ibunion, kukho izinto onokuzenza ukunceda ukunqanda iibunion okanye ukubayeka ukuba bangabi mbi. Ezinye iingcebiso zokuthintela zezi:

Nxiba izihlangu ezifanelekileyo

Mhlawumbi eyona nto ibaluleke kakhulu onokuyenza ukuze iinyawo zakho zonwabe kwaye uncede ukuthintela iibunion kukunxiba izihlangu ezifanelekileyo. Izihlangu ezilungileyo zeenyawo ezisempilweni zikhululekile kancinci elunyaweni lwakho, zinebhokisi enkulu yeenzwane, inkxaso elungileyo ye-arch, kunye nezithende ezingaphantsi kwe-intshi enye ukuya kwezi-2.

Ukuba uthanda izithende eziphakamileyo, kulungile ukuba uzinxibe ngamanye amaxesha, kodwa akufuneki uzinxibe yonke imihla.

Izithende zeBlocky, iidges, kunye nezihlangu zeqonga zezona zikhetho zibhetele zezihlangu ezinokuphakama kuba ezi zinto zinokwenzeka ukuba zisasaze ubunzima bakho ngokulinganayo ngonyawo lwakho okanye ukuba ne-engile engacacanga engakusunduzi kwiibhola zeenyawo zakho.

Izihlangu ekufanele ubophe ngazo zibhetele kunezityibilikisi ngenxa yokuba imitya inxiba unyawo lwakho ekuqhubeleni phambili ngamanyathelo onke. Le ntshukumo ibeka uxinzelelo kwilungu lakho elikhulu lezwane.

Thenga izihlangu ngokuhlwa

Eli lelona xesha lilungileyo lokujonga izihlangu. Iinyawo zakho zihlala zidumba emini, ngoko ke zinkulu ngokuhlwa. Ukuba uthenga izihlangu kwangoko emini, zinokuphela ziqinile ngorhatya.

Izihlangu zakho kufuneka zikhululeke kwakamsinya nje emva kokuba uzithengile. Akunyanzelekanga ukuba ubaphule ngaphambi kokuba bakhululeke.

Hamba-hamba uqiniseke ukuba izihlangu zikulungele kwaye zilunge kakuhle phambi kokuba uzithenge. Kwizihlangu ezifanelekileyo ngokufanelekileyo, iinzwane zakho azichukumisi umphambili wesihlangu kwaye ungazishukumisa kakuhle.

Qinisekisa ukuba unyawo lwakho lunenkxaso efanelekileyo kwaye ilungelelaniswe ngokufanelekileyo

Ukuba unyawo lwakho alulungelelananga ngokufanelekileyo okanye uneenyawo ezisicaba (iiarches eziwileyo), nxiba i-counter-counter okanye i-orthotic kagqirha kwizihlangu zakho. Oku kuqinisekisa ukuba unyawo lwakho lulungelelaniswe ngokuchanekileyo kwaye luxhaswe kakuhle.

Ugqirha weenyawo (ugqirha weenyawo) okanye umntu kwivenkile ehambisa iinkonzo zasekhaya angathatha imilinganiselo yonyawo lwakho kwaye acebise esona sihlangu sibalaseleyo afake unyawo lwakho.

Kukho iziqwenga onokuzithenga ezigcina uzwane lwakho olukhulu luthe nkqo kodwa likuvumela ukuba uhambe. Ukufaka kunye ne-orthotic zikwanceda ukusasaza ubunzima bakho ngokulinganayo kunyawo lwakho.

Fumana abalungisi bebunion kwi-intanethi.

Hlala kubunzima obusempilweni

Ubunzima bomzimba wakho bubeka uxinzelelo kwiinyawo zakho ngalo lonke ixesha uthatha inyathelo. Ukuba utyebile, unyawo lwakho kunye neenzwane zakho ezinkulu ziphantsi koxinzelelo olungaphezulu kunokuba kufuneka njalo.

Xa uxinzelelo oluphezulu lwenzwane lungaphantsi, kokukhona luya kuba nethuba lokuphucula ibunion okanye lokutsha kunye nokuqaqamba.

Hlanganisa iinyawo zakho

Khathalela iinyawo zakho. Bafake emanzini ashushu ngetyuwa ye-Epsom xa bediniwe okanye bebuhlungu. Sebenzisa amafutha okuthambisa ukuze angomi kakhulu. Yiba nomntu wokuthambisa okanye uwagcobe amaxesha ngamaxesha. Beka kwaye ubaphumle ekupheleni kosuku olude.

Eyona nto uyikhathaleleyo iinyawo zakho, kokukhona amathuba okuba ungafumana iibunion okanye ezinye iingxaki. Iinyawo ezisempilweni ziinyawo ezonwabileyo.

Okungakumbi malunga neebunion

Iibhokhwe ziqheleke kakhulu. NgokweJenali yeOrthopedic and Sports Physical Therapy, eUnited States, bangaphezu kwezigidi ezingama-64 abantu abanazo.

I-bunion yi-boney bump eqhoboshele ngaphandle kwendibaniselwano edibanisa iinzwane zakho ezinkulu kunyawo lwakho.Ngokwenene ukwandiswa kwendibaniselwano ngenxa yokujikeleza kwethambo lakho elikhulu lezwane, kunye nezantsi kwethambo elihamba ngaphandle njengoko umphezulu usiya kwezinye iinzwane.

Oogqirha abaqinisekanga ncam ukuba yintoni ebangela iibunion, kodwa bacinga ukuba iingxaki nge-anatomy yonyawo, kubandakanya ukubiza ngaphezulu, kubangela ukuba ubunzima bomzimba wakho butshintshe, ubeke uxinzelelo kwilungu lakho elikhulu lezwane. Olu xinzelelo lwandayo lwenza ukuba ithambo lihambe. Oogqirha bakwacinga ukuba ngokuyinxalenye yemfuza.

Ukuthatha

Kuba banokufumana ilifa ngokwenxalenye, awunakuqinisekisa ukuba awusoze ufumane iibhonyi, kodwa zininzi izinto onokuzenza ukubanceda ukubathintela. Ukuba uqala ukuphuhlisa i-bunion, qalisa ukusebenzisa unyango lwasekhaya ngokukhawuleza.

Awunakho ukuzilahla ngaphandle kotyando, kodwa ungazinciphisa iimpawu kwaye uncede uzithintele zingabi mbi.