Yini engaba buhlungu ematheni onyawo nokuthi wenzeni

-Delile

• Izimbangela eziyinhloko zobuhlungu ematheni onyawo
• 1. Ukuqhuma kcalcaneus
• 2. Ukuvuvukala kwe-fascia
• 3. Ukuqothuka konyawo
• 4. Ukuzivocavoca umzimba ngokweqile
• 5. Unyawo oluyisicaba noma unyawo lweklabhu
• 6. Indlela engalungile yokunyathela
• 7. Yiba nomlenze owodwa omfushane kunomunye
• Ukwelashwa kwasekhaya
• Ungabugwema kanjani ubuhlungu ematheni onyawo

Ubuhlungu ematheni ezinyawo bungadalwa yizimo eziningana, kanti i-hypothesis ejwayelekile yi-plantar fasciitis, evame ukulimala ngokushesha ukuphola. Lokhu kulimala kungadalwa ukugqoka izicathulo eziphakeme amahora amaningi elandelana, noma ngokuma nalolu hlobo lwesicathulo isikhathi eside.

Enye imbangela ejwayelekile yobuhlungu ematheni onyawo ukwelula imisipha nemisipha etholakala kule ndawo ngesikhathi sokugijima. Kulokhu, kujwayelekile ukuzwa ubuhlungu ematheni onyawo ngesikhathi sokugijima, ukuvuka noma ukuhamba. Ngaphezu kwalokho, ukuma amahora amaningi ugqoke izimbadada noma ama-flip flops nakho kungadala ubuhlungu ematheni ezinyawo zakho kulokhu, ukushisa izinyawo zakho kuyindlela enhle yokuqeda lokhu kungakhululeki.

Izimbangela eziyinhloko zobuhlungu ematheni onyawo

Ubuhlungu obunyathelwe unyawo bungenzeka ngenxa yezimo eziningana, okuyizona eziyinhloko:

1. Ukuqhuma kcalcaneus

Isithende spur, esibizwa nangokuthi isithende spur, yisimo esichazwa ngokubalwa komgogodla wesithende, ngomuzwa wokuthi kube nokwakheka kwethambo elincane kule ndawo, elibangela ubuhlungu nokungaphatheki kahle, ikakhulukazi lapho unyawo lubekwe phansi noma lapho ume isikhathi eside.

Okufanele ngikwenze: Ukwehlisa isithende, ukusetshenziswa kwe-orthopedic silicone insoles, ukuzivocavoca umzimba kanye nokubhucungwa izinyawo kungakhonjiswa ngudokotela wamathambo noma we-physiotherapist. Ngaphezu kwalokho, kwezinye izimo, ukuhlinzwa ukususa i-spur nakho kungakhonjiswa. Qonda ukuthi ukwelashwa kwenzelwa kanjani izithende zesithende.

2. Ukuvuvukala kwe-fascia

I-fascia iyisicubu esilinganisa imisipha ematheni ezinyawo nokuvuvukala kwayo, okubizwa nangokuthi i-plantar fasciitis, futhi kungenzeka ngenxa yokuhamba okude, ukugqoka izicathulo eziqinile, ukugqoka izithende eziphakeme njalo noma ngenxa yokukhuluphala ngokweqile.

Ukuvuvukala kwe-fascia kungabonakala ngezinye zezimpawu nezimpawu ezingabonakala, njengobuhlungu obunyeni bonyawo, ukuvutha komuzwa nokungahambi kahle lapho uhamba, kubalulekile kudokotela wamathambo noma we-physiotherapist uma izimpawu zingadluli isikhathi ukuze ukuxilongwa kungenziwa bese kuqala ukwelashwa.

Okufanele ngikwenze: Ukwelashwa kwalokhu kuvuvukala kuhamba kancane futhi kuhlose ukukhulula izimpawu nokuthuthukisa ikhwalithi yempilo yomuntu. Njengendlela yokulekelela ukwelashwa, kungakhonjiswa ukusetshenziswa kwamakhambi aqeda ukuvuvukala kanye nama-analgesic kanye nezikhathi zokwelashwa ngokomzimba ukukhuthaza ukululama okusheshayo.

Funda kabanzi mayelana ne-plantar fasciitis.

3. Ukuqothuka konyawo

Ukuqothuka konyawo kungenye yokulimala okuvame kakhulu kubasubathi, okuvame kakhulu ngesikhathi sokugijima, isibonelo. Umgogodla ubonakala ngokusontwa kweqakala okuyihaba, okudala ukuthi imisipha esifundeni yeluleke ngokweqile, engaqhuma futhi idale izimpawu ezifana nobuhlungu ematheni onyawo, ukuvuvukala nobunzima bokuhamba.

Okufanele ngikwenze: Ukudambisa izinhlungu nokuvuvukala, ungabeka i-compress ebandayo khona lapho cishe imizuzu engama-20. Kodwa-ke, uma izimpawu ziphikelela, kubalulekile ukuya esibhedlela ukuze unyawo lungasebenzi.

4. Ukuzivocavoca umzimba ngokweqile

Ukuvivinya umzimba ngokweqile nakho kungenza ukuba unyawo lube muncu, ngoba ngokuya ngokuvivinya umzimba kungaholela ekuvukeleni kwezicubu namathambo endawo, okuholele ebuhlungwini nokungakhululeki.

Okufanele ngikwenze: Kulokhu, into engcono kakhulu ongayenza ukuphumula izinyawo zakho ziphakeme futhi ukhipha izinyawo zakho usebenzisa amanzi afudumele noma abandayo. Ngaphezu kwalokho, ukuba nokuhlikihla izinyawo nakho kungasiza ekudambiseni izinhlungu. Bona ukuthi ungayilungisa kanjani unyawo ngokubuka ividiyo elandelayo:

5. Unyawo oluyisicaba noma unyawo lweklabhu

Kokubili i-lathe nezinyawo eziyisicaba noma eziyizicaba kuyizinguquko ezinyaweni ezingadala ukuba unyawo luba buhlungu, futhi, uma kwenzeka unyawo oluyisicaba, kungahle kube nobuhlungu emgogodleni, esithendeni noma ezinkingeni ukuqondiswa kwamadolo.

Okufanele ngikwenze: Okufanele kakhulu kulezi zimo ukufuna ukuqondiswa kudokotela wamathambo nodokotela womzimba ukuze ukwelashwa okungcono kakhulu kuhlolwe futhi kukhonjiswe, okungenzeka kusetshenziswe izicathulo zamathambo, ukusetshenziswa kwama-insoles akhethekile, ukuvivinya umzimba noma ukuhlinzwa.

Funda ukuthi ungabona kanjani futhi welaphe ukwelashwa ngezinyawo ezicaba.

6. Indlela engalungile yokunyathela

Ngokuya ngokuthi umuntu unyathela kanjani phansi, kungahle kube nokugcwala ngokweqile engxenyeni ethile yonyawo, okungaholela ebuhlungwini besithende, izinzwane kanye namathe onyawo.

Okufanele ngikwenze: Ukudambisa izinhlungu nokulungisa lesi sinyathelo, kuyathakazelisa ukwenza i-RPG, eyaziwa nangokuthi ukufundiswa kabusha kwangaphambilini komhlaba, okuthi ngokwenza izivivinyo ngaphandle kokusiza ukulungisa isinyathelo, kusize nokwenza ngcono ukuma nokuma kwamadolo, isibonelo. Bona ukuthi i-RPG yenziwa kanjani.

7. Yiba nomlenze owodwa omfushane kunomunye

Kubhekwa njengomlenze omfishane lapho umehluko phakathi kosayizi wemilenze ulingana noma ungaphezu kwesentimitha elingu-1 futhi umahluko omkhulu, kukhula kakhulu ukungazizwa komuntu. Umlenze omfushane ungenzeka lapho amathambo omlenze efushane noma lapho kunegebe enqulwini, okuholela ekubonakaleni kwezinye zezimpawu ezinjengobuhlungu benyawo, ubuhlungu bomlenze, ubuhlungu beqolo, ukuguquka kwedolo nobunzima bokuhamba.

Okufanele ngikwenze: Kubalulekile ukuthi lowo muntu athole ukuqondiswa kudokotela wamathambo nodokotela womzimba ukugwema izinkinga, kanye nokusetshenziswa kwama-insoles akhethekile ukulingana nobude bemilenze, izikhathi ze-physiotherapy kanye nokuhlinzwa kwezinye izimo kungakhonjiswa. Thola ukuthi ukwelashwa komlenze omfishane kwenziwa kanjani.

Ukwelashwa kwasekhaya

Isibonelo esihle sokwelashwa kwasekhaya kobuhlungu ematheni onyawo lwakho ukususa isicathulo sakho futhi wenze ukwelula okulula, ubeke isandla sakho ukuze sibambe izinzwane zakho, usilethe esiswini sakho. Iminwe kufanele igcinwe kule ndawo cishe imizuzu eyi-1 futhi lokhu kunyakaza kufanele kuphindwe, okungenani, ama-3, ukuze kube nomphumela olindelekile.

Ukuthola ukubhucungwa unyawo nakho kuyindlela esheshayo nelula yokuqeda izinhlungu. Ukuze ukwenze, vele uthambise amafutha ezinyaweni zakho, futhi nengxenye esike kakhulu yesandla sakho nezithupha, cindezela lonke unyawo kancane, uphikelele kakhulu ezifundeni ezibuhlungu kakhulu.

Ungabugwema kanjani ubuhlungu ematheni onyawo

Ukuvikela izinhlungu ezingathandeki onyaweni lwakho, okuhle ukuphatha izinyawo zakho kahle nsuku zonke. Ngaphezu kwalokho, kubaluleke kakhulu ukutshala imali ekuthengeni izicathulo zekhwalithi, ezikhululekile ngempela. Isihlangu esikahle kufanele sibe lula, sihambise kahle unyawo, sibe netende lenjolo kanye nesithende esincane, njengo-Anabela, noma sikhulu ngokwanele ukuze kungabangeli ukungalingani.

Kulabo abahlushwa yizinyawo phakathi nemijaho, kubalulekile ngaphezu kokugijima izicathulo, ukugijima ku-treadmill, esihlabathini noma ku-asphalt enhle, isibonelo. Akunconyelwa ukugijima otshanini nasezindaweni ezigcwele izimbobo, ezithanda ukuwa.