Ukucofa: Isixhobo esifihlakeleyo sokuLawula iPlantar Fasciitis

Umxholo

• Yintoni i-plantar fasciitis?
• Zithini izibonelelo zokucofa i-plantar fasciitis?
• Zeziphi izinto endizifunayo ukucofa?
• Ukuthenga phi
• Kuthekani nge-kinesiology tape?
• Ndiyifaka njani iteyipu?
• Umgca wezantsi

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

Yintoni i-plantar fasciitis?

I-Plantar fasciitis yimeko ebuhlungu ebandakanya i-ligament ebizwa ngokuba yi-plantar fascia. Ukubaleka kwisithende sakho ukuya kwiinzwane zakho, le ligament ixhasa i-arch yonyawo lwakho.

Ukuhamba, ukugijima, ukuxhuma, kunye nokuma kunokubeka uxinzelelo kwi-fascia yakho yezityalo. Uxinzelelo olwaneleyo lunokukhokelela kwiinyembezi okanye omnye umonakalo, kubangele ukuphendula komzimba wakho. Oku kuphumela kwi-fasciitis ye-plantar, ebangela iintlungu zesithende kunye nokuqina emazantsi onyawo lwakho.

Zininzi iindlela zokulawula i-fasciitis yezityalo, kubandakanya ukucofa. Ucinezelo lwePlantar fasciitis, ngamanye amaxesha lubizwa ngokuba yi-low-Dye taping, kubandakanya ukunxiba itheyiphu ekhethekileyo ngonyawo lwakho kunye neqatha. Inceda ukuzinzisa i-fascia yakho yesityalo kwaye inike inkxaso kwi-arch yonyawo lwakho.

Funda ukuze ufunde ngakumbi malunga nendlela yokufaka iinyawo zakho kwi-tape ukukhulula i-fasciitis yezityalo.

Zithini izibonelelo zokucofa i-plantar fasciitis?

Isityalo se-fasciitis sivela kuxinzelelo oluninzi kwisityalo sakho se-fascia. Ukucofa kunganciphisa inani lokolula kunye nokuhambisa i-ligament xa ukwenyawo zakho. Oku akuniki kuphela i-fascia yakho yesityalo ithuba lokuphilisa, kodwa ikwanceda ukunqanda umonakalo ongaphezulu.

Izifundo ezisibhozo esele zenziwe zagqitywa kwelokuba ukucofa kunika isiqabu sexesha elifutshane kubantu abane-fasciitis yesityalo. Uphengululo alufumananga bungqina bubambekayo malunga neziphumo zexesha elide zokucofa kwi-plantar fasciitis.

Ukucofa okwahlukileyo ngokuthelekiswa nemizuzu eli-15 ye-physiotherapy. I-physiotherapy ibandakanye imizuzu ye-15 yokukhuthaza amandla ombane kunye nemizuzu emihlanu yonyango lwamandla e-infrared. Abantu abenze zombini ukupeyinta kunye ne-physiotherapy banamanqanaba asezantsi entlungu kunabo benza i-physiotherapy.

Zeziphi izinto endizifunayo ukucofa?

Ukucofa kwe-Plantar fasciitis kuhlala kwenziwa nge-zinc oxide tape. Olu luhlobo lwekhasethi yezemidlalo yomqhaphu eqinile kunabanye. Ngenxa yoko, kungcono ekuzinziseni amalungu kunye nokunciphisa ukuhamba.

I-zinc oxide tape isabonelela ngokulula kancinci, ke uya kuba nakho ukuyifaka ngononophelo unyawo lwakho. Iyahlala kwakhona, inqabile emanzini, kwaye ithambile kulusu lwakho.

Ukuthenga phi

IAmazon ithwala i-zinc oxide tape ngobude obahlukeneyo, ububanzi, kunye nemibala. Unokuyifumana kwezinye iikhemesti kunye nakwiivenkile zemidlalo.

Kuthekani nge-kinesiology tape?

Abanye abantu bakhetha ukusebenzisa i-kinesiology tape. Ngokungafaniyo ne-tape yezemidlalo esemgangathweni, iteyiphu ye-kinesiology isebenza ngokutsala ngobunono ulusu lwakho. Oku kunceda ukwandisa ukuhamba kwegazi kuloo ndawo kunye nokunciphisa ukudumba. Inokukunceda ukunciphisa ixesha lakho lokubuyisela.

Iyenza, nangona kunjalo, ifuna isakhono esithile sokufaka ngokufanelekileyo. Kungcono ukubona ugqirha womzimba kwiiseshoni ezimbalwa ukuba unomdla wokusebenzisa iteyiphu. Banokubonisa indlela yokuyisebenzisa ngeyona ndlela isebenzayo.

Ndiyifaka njani iteyipu?

Ngaphambi kokucofa iinyawo zakho, qiniseka ukuba zicocekile kwaye zomile.

Nje ukuba ulungele, landela la manyathelo:

1. Isongele iteyiphu ngebhola yonyawo lwakho, emva koko usike iteyiphu.
2. Faka isicelo somtya wetape ejikeleze isithende sakho, ukudibanisa isiphelo ngasinye somtya kwiteyiphu kwibhola yonyawo lwakho.
3. Faka isicelo somtya wesibini ngasemva kwesithende sakho. Ngeli xesha, tsala isiphelo ngasinye kunyawo lwakho. I-anchor nganye isiphelo kwibhola yeenyawo zakho. Kuya kufuneka ngoku ubenobume be-X kunyawo lwakho. Phinda eli nyathelo ngamanye amaxesha amabini ngenkxaso ephezulu.
4. Sika iziqwenga zeetheyiphu ukuthelekisa ububanzi bonyawo lwakho. Beka ngokuthe tye ngonyawo lwakho ukuze i-X igqunywe kwaye akukho lusu, ngaphandle kweenzwane zakho, olubonakalayo.
5. Cinezela iteyiphu ezantsi ukuqinisekisa ukuba igudile ukujikeleza unyawo lwakho.
6. Susa iteyiphu busuku ngabunye ngaphambi kokulala.

Umgca wezantsi

Ukucofa unyawo lwakho kunokunceda ukunciphisa i-fasciitis yesityalo kwaye kunike i-fascia yakho yesityalo ithuba lokuphilisa. Gcina ukhumbula ukuba kungathatha imizamo embalwa ngaphambi kokuba ufumane ubuchwephesha phantsi, kungumbono olungileyo ukuba ne-tape eyongezelelweyo ngesandla.