Kukho uluhlu olukhuselayo olusezantsi kweenyawo ezibizwa ngokuba yi-plantar fascia, ephuma kwisithende ukuya kwisiseko seenzwane. Umsebenzi wayo oyintloko kukuthatha impembelelo eyenziwa xa uhamba, ukukhusela unyawo. Nangona kunjalo, ukubandakanyeka kwimisebenzi ebeka uxinzelelo olugqithiseleyo kwiindawo ezisezantsi, ezifana nokugijima, kunokubangela ukuvuvukala okanye ukunweba kwe-plantar fascia, okubangelwa imeko ebizwa ngokuba yi-plantar fasciitis. Ngokuqhelekileyo, le meko iphathwa ngamayeza achasayo, anokuncediswa ngamayeza ahlukeneyo ukukhawuleza inkqubo yokubuyisela.
Kweli nqaku siza kukuxelela ukuba zeziphi ezona zilungileyo unyango lwe-plantar fasciitis.
Amayeza e-plantar fasciitis
Ukufunyaniswa kwe-fasciitis ye-plantar ayikho ngokukhawuleza. Kungathatha iinyanga ngaphambi kokuba iimpawu zibonakale. Ngenxa yoko, kuyacetyiswa ukuba ukhawuleze udibane nochwepheshe bezempilo xa kuvela ezi zimpawu. Ugqirha uya kwenza uvavanyo lwe-X-reyi yeenyawo zakho ukuvavanya ukwenzakala okongeziweyo okunokwenzeka, okufana nesithende se-heel spur.. Ngokuqhelekileyo, amayeza aya kumiselwa kwaye uya kuthunyelwa kwi-physical therapist. Kubalulekile ukugqiba isizathu esisisiseko semeko yokwandisa ukusebenza kakuhle kwonyango.
Ukusetyenziswa komkhenkce
Ukunciphisa ukungahambi kakuhle okubangelwa yi-plantar fasciitis, ukusebenzisa i-ice kwindawo echaphazelekayo iyona ndlela yonyango yasekhaya. Ukuba awunazo iipakethe zomkhenkce okanye iipakethi ezibandayo, Songa nje umkhenkce otyumkileyo ngelaphu elicocekileyo uze uwubeke emazantsi onyawo lwakho imizuzu eli-15. Oku kuya kunceda ukunciphisa ukuvuvukala kwaye emva koko kuthobe iintlungu. Kunconywa ukuphinda le nkqubo amaxesha amane ngosuku.
Ukuphulula
Intlungu ebuhlungu kakhulu evela kwi-plantar fasciitis idla ngokubonakala kusasa, ngoko kuyacetyiswa ukuba ulula kwaye uhlaziye indawo echaphazelekayo ngaphambi kokuba uphume ebhedini. Ngobhontsi wakho, yenza iintshukumo ezincinci zesangqa ukusuka kwisithende ukuya ezinzwaneni. I-massage nganye kufuneka ihlale ngaphezu kwemizuzwana elishumi, kwaye unokwenza emva kwexesha elide lokuhlala okanye ukulala.
Faka isicelo kubanda
Olunye unyango olusebenzayo kakhulu lwasekhaya lwe-plantar fasciitis kukusebenzisa izinto ze-cylindrical, ezifana neebhotile okanye iitoti ezibandayo, ukuxubha. Olu hlobo lokwelula luya kunceda ukusilalisa kunye nokuqinisa i-arch yonke yonyawo, ukubonelela ngokukhululeka kwintlungu ebangelwa ukuvuvukala kwe-fascia plantar. Unyango lwe-plantar fasciitis yinkqubo elula ebandakanya ukusetyenziswa kwento ebandayo ye-cylindrical kunye nama-bandages asebenzayo. Ukuqala, fumana isitulo okanye i-sofa yokuhlala kwaye ubeke into ebandayo phantsi. Emva koko, beka ngobunono unyawo lwakho olonzakeleyo kwinto kwaye wenze iipasi ezininzi, usebenzise uxinzelelo olulula. Oku kunokwenziwa ukuya kuthi ga kathathu ngemini.
Iibhanti ezisebenzayo
Iibhanti ezisebenzayo ziyiyeza elibalulekileyo lokunyanga i-fasciitis plantar. Ukwenza i-bandage, uya kufuna i-tape-type adhesive tape. Qala ngokusika umcu kwaye uwubeke ngaphantsi komphambili wesoli, uqinisekise ukuba ujikeleza unyawo lonke. Emva koko, Thatha omnye umcu, uwubeke kwelinye icala kwaye ukhokele i-diagonally ukuya kwisithende, ujikeleze ngeenxa zonke phambi kokuqondisa iteyiphu umva kwindawo yokuqala. Phinda le nkqubo kwelinye icala ukwenza umnqamlezo emazantsi onyawo lwakho. Ekugqibeleni, khusela i-bandage ngokufaka enye i-strip phezu kweziphelo zeeteyiphu zangaphambili, ezifana nendlela ofake ngayo eyokuqala.
Kubalulekile ukukhusela ibhandeji ekubeni libe manzi, njengoko oku kuya kunciphisa ukusebenza kwayo ekulungiseni i-fasciitis. Ubusuku bonke, kuyacetyiswa ukuba utshintshe izicathulo zakho nge i-splint ukuqinisekisa ukolula ngokuqhubekayo kwe-plantar fascia ngexesha leeyure ezingasebenziyo zobusuku, ukukhuthaza ukubuyiswa ngokukhawuleza. Kubalulekile ukunxiba izihlangu ezifanelekileyo ukunyanga i-plantar fasciitis. Ngokufanelekileyo, isicathulo kufuneka sinikeze inkxaso ebanzi kuyo yonke inyawo, sithathe impembelelo yokuhamba, kwaye sibe nesithende esiphakamileyo sokunciphisa uxinzelelo kunye noxinzelelo kwi-fascia. Ukuba kuyimfuneko, sebenzisa i-insoles eyenzelwe ngokukodwa le meko.
Inkqubo yokuphilisa i-fasciitis plantar ayikhawulezi. Kudinga ixesha elide ukuchacha ngokupheleleyo. Ngenxa yoko, kubalulekile ukuhlala unomonde kwaye ungaguquguquki xa usebenzisa amayeza asekhaya kunye namayeza achasene nokudumba. Ukongeza, kucetyiswa kakhulu ukuba ufune isikhokelo sonyango lomzimba ukuze uphucule inkqubo yokuphilisa.
Izilungiso zendalo ze-fasciitis plantar
Kukho amayeza endalo akhoyo aneepropathi ze-analgesic kunye ne-anti-inflammatory ezinokuthi zithobe iintlungu ngokufanelekileyo.
Iityuwa ze-Epsom
I-Magnesium sulfate, eyaziwa ngokuba yi-Epsom ityuwa, Inamandla okuphelisa ukungonwabi okuvela kwi-fasciitis plantar ngokubangela ukuphumla kwemisipha yeenyawo.
Esi sithako asinayo kuphela i-anti-inflammatory and calming properties, kodwa inceda nokuphucula ukujikeleza. Ukulungiselela isisombululo, dibanisa iikomityi ezi-5 zamanzi, ezilingana ne-1250 ml, kunye namacephe ama-4 e-Epsom salts, enobunzima obumalunga ne-40 g.
Ukufezekisa ubushushu obufanelekileyo bokuhlamba unyawo, fudumeza amanzi ngononophelo, uqinisekise ukuba akushushu kakhulu ukuphepha ukungahambi kakuhle okanye ukutshisa. Emva kokuba iqondo lokushisa elifunwayo lifikeleleke, yongeza i-Epsom salts emanzini, uvuselele kakuhle de uchithe ngokupheleleyo.
Phumla iinyawo zakho imizuzu engama-20 ngelixa uzimanzisa. Qhubeka nolu nyango de ingxaki ikhululeke.
Ijinja
Ngokophononongo olwenziwa yiYunivesithi yase-Isfahan e-Iran, i-gingerol, icandelo elisebenzayo elifumaneka kwijinja, Ineempawu ze-analgesic kunye ne-anti-inflammatory ezikhulula ngokufanelekileyo intlungu ehambelana ne-plantar fasciitis.
Unokuthatha ithuba leenzuzo zesi siqholo mhlawumbi ngokusisebenzisa njenge-infusion okanye ngokufaka i-oyile yayo ebalulekileyo ngokusebenzisa i-massage yonyango.
Ukwenza isiselo esifakwe kwi-ginger, hlanganisa i-tablespoon ye-ginger egayiweyo (elingana ne-1 grams) kunye ne-10 indebe yamanzi (elingana ne-1 milliliters). Xa amanzi efika emathunjini, gxobhoza i-ginger egayiweyo kwi-liquid. Vumela umxube uhlale ixesha le-250 ukuya kwi-5 imizuzu. Unokusela ukuya kwiikomityi ezi-10 ngosuku.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga neyeza ze-fasciitis plantar.