UPlantar Fasciitis wolula ukuThoba iintlungu esithendeni

Umxholo

• Ukolula izisombululo
• Yolula amathole akho
• Thatha isitulo kwaye wolule i-fascia yakho yesityalo
• Ezinye iingcebiso kunye nezilumkiso
• Lula phezulu
• Qalisa kancinci
• Inkxaso engakumbi

Yintoni i-plantar fasciitis?

Ngokuqinisekileyo awuzange ucinge kakhulu malunga ne-fascia yakho yesityalo de kube iintlungu kwisithende sakho zikubambe. I-ligament ecekeceke edibanisa isithende sakho ngaphambili kwenyawo yakho, i-plantar fascia, inokuba yindawo enengxaki kubantu abaninzi. Intlungu yesithende ichaphazela ngaphezulu kwama-50 epesenti yabantu baseMelika, kwaye esona sizathu siqhelekileyo yi-plantar fasciitis. Ukuhamba okuphindaphindayo ukusuka ekubalekeni okanye ekunyatheni i-aerobics, okanye uxinzelelo olongezelelweyo lokufumana ubunzima kunokonakalisa okanye kukrazule i-fascia yesityalo, ibangele ukudumba kunye nentlungu.

Kunye neembaleki, i-plantar fasciitis ixhaphakile phakathi kwabafazi abakhulelweyo kuba ubunzima obongezelelekileyo kwiligament bunokubangela ukudumba, okukhokelela kwintlungu. Ukuba unentlungu esithendeni, ungatyhafi. Kukho amanyathelo alula onokuwathatha ukunciphisa iintlungu ukuze uphinde uqalise ukusebenza okanye olunye umthambo.

Ukolula izisombululo

Imisipha yeTaut ezinyaweni zakho okanye kumathole anyusa isityalo se-fasciitis. Thambisa okanye uthintele iintlungu ngezinye zezi zinto zilula zilula zicetyiswayo ngumqeqeshi wakho kunye no-Deborah Lynn Irmas we-Santa Monica, CA. Irmas iqinisekisiwe liBhunga laseMelika kwi-Exercise (ACE). Uye wanyamezela ukungqubana kwe-fasciitis yesityalo emva kokugqitha kwiiprinta ezininzi. Le ndlela yolula, ayenzayo kwaye ayincomele kubaxumi bayo, imgcina engenazo iintlungu zesithende.

Yolula amathole akho

1. Yima ubude bengalo ukusuka eludongeni.
2. Beka unyawo lwakho lwasekunene ngasemva ngasekhohlo.
3. Cothisa kancinci uze ngobunono umlenze wakho wasekhohlo uye phambili.
4. Gcina idolo lasekunene liqonde kwaye isithende sakho sasekunene emhlabeni.
5. Bamba ukolula imizuzwana eli-15 ukuya kwengama-30 kwaye ukhulule. Phinda kathathu.
6. Guqula imeko yemilenze yakho, kwaye uphinde.

Olu lwalathiso lujolise kwimisipha ye-gastrocnemius kumathole akho. Njengokuba i-fascia yakho yesityalo iqala ukuphola kwaye iintlungu ziyancipha, ungalwandisa nzulu ulwenza ngemilenze yomibini egobile, itsho iIrmas. Kwenziwe ngale ndlela, ukolula kukhulula umsipha wedwa kumathole asezantsi. Irmas iyalumkisa ukuba kubalulekile ukungazibambi zolule ixesha elide.

Thatha isitulo kwaye wolule i-fascia yakho yesityalo

Ezi zinto zintathu zihleliyo zisolula umzimba ziya kunceda ukukhulula i-fasciitis yesityalo. Khumbula ukuhlala nkqo ngelixa usenza:

1. Ngelixa uhleli phantsi, qengqa unyawo lwakho ngapha nangapha ngaphezulu kwebhotile yamanzi efriziweyo, ingqele ebandayo yomkhenkce, okanye iroller yegwebu. Yenza oku umzuzu omnye emva koko utshintshele kolunye unyawo.



2. Emva koko, nqamla umlenze omnye komnye ukuze wolule iinzwane zakho ezinkulu. Bamba ubhontsi wakho omkhulu, uwutsale kancinane kuwe, kwaye ubambe imizuzwana eli-15 ukuya kwengama-30. Yenza oku kathathu, emva koko ubuye umva kwaye wenze okufanayo ngolunye unyawo.



3. Ukuzilolonga okwesithathu, songa itawuli ngobude ukwenza umtya wokuzilolonga. Hlala phantsi, kwaye ubeke itawuli esongiweyo phantsi kweengqameko zeenyawo zombini. Bamba iziphelo zetawuli ngezandla zombini, kwaye uzitsale ngobunono iinyawo zakho. Bamba imizuzwana eli-15 ukuya kwengama-30, kwaye uphinde amatyeli amathathu.

Ayizukunceda kuphela ukunciphisa iintlungu zesithende, kodwa ukuzenza ngokuthembekileyo ngaphambi kokuba uzilolonge “kungathintela i-fasciitis yesityalo,” utshilo u-Irmas.

Ezinye iingcebiso kunye nezilumkiso

Lula phezulu

Uya kudinga ukunika ukuphumla kude kube kukudumba kwi-plantar fascia yakho ezolileyo. Iimbaleki ziyaphilisa ngeendlela ezahlukeneyo, kodwa i-Irmas icebisa ukuba zithathe iiveki ezimbini. Umkhenkce i-fascia yakho yesityalo, yenza ulolonge, kwaye uthathe amayeza okulwa nokudumba njenge-ibuprofen ukuba uyayifuna.

Qalisa kancinci

Xa ukuphumla kunye neqhwa kunciphise intlungu yesithende, ngoko unokuzama "ukugijima okuncinci," kusho u-Irmas. “Baleka umgama omfutshane kancinci, ngokungathi usuka kwipali enye uye kwenye. Yima kwipali nganye yomnxeba ukuze wolule. ” Yandisa ukubaleka ngokuthe ngcembe ngokubaleka umgama phakathi kweepali ezimbini, izindlu ezimbini, imithi emibini, okanye ezinye izinto zokumakisha ozichongileyo kwindlela yakho. Qhubeka uyeke kumakishi ngamnye kwaye ugqibe ugqatso lwakho kunye namathole, i-Irmas ithi.

Inkxaso engakumbi

Ngelixa ukuphumla kunye nokunwebeka rhoqo kunceda ukulungisa i-fasciitis ye-plantar, qiniseka ukuba unezihlangu ezomeleleyo xa ubuyela phaya ubaleka. IAmerican Academy of Orthopedic Surgeons ichaza ukuba inkxaso eyoneleyo kunye nokulingana kufanelekile ukuthintela iintlungu zesithende kunye nokuthintela ukonzakala okunxulumene nokubaleka. Qiniseka ukuba uthenga izihlangu ezitsha rhoqo njengoko ufuna njalo ukuze zibonelele ngenkxaso kunye nomqamelo womzimba wakho ukuze uhlale ukhululekile ekonzakaleni.