Ukuzivocavoca 8 Ukunciphisa Ubuhlungu Besithende

-Delile

• Isixhumanisi se-Plantar fasciitis
• Ukuzivocavoca umzimba
• 1. Ukuguquguquka kwezinyawo
• 2. Yelula inkonyane esitebhisini
• 3. Bamba ithawula
• 4. Welula inkonyane
• 5. Ukwelulwa kwethole le-Wall squat
• 6. Ithole welula ngebhande
• 7. Umdlalo webhola wegalofu
• 8. Ukuhamba nenja
• Ezinye izindlela zokwelapha
• Ukubonana nodokotela nini
• Okubalulekile

Izithende zezithende zakheka ngokufakwa kwe-calcium ngaphansi kwethambo lesithende. Lezi zimali zidala ukukhula kwamathambo okuqala ngaphambili kwethambo lesithende sakho futhi kufinyelele ngasekugcineni noma ezinzwaneni.

Kungenzeka ukuthi izithende zesithende zibangele ubuhlungu nokungahambi kahle, kepha abantu abaningi banezithende ngaphandle kokuthola izimpawu.

Ngokusho komtholampilo waseCleveland, ukuqubuka kwesithende kubanga kuphela izinhlungu kubantu isigamu sesikhathi. Kwesinye isikhathi uzoba nesithende ungazizwa ubuhlungu, futhi kwesinye isikhathi ubuhlungu besithende bungaba nezinye izimbangela.

Isixhumanisi se-Plantar fasciitis

Abantu abaningi abanezithende ezinesithende banayo i-plantar fasciitis, enganikela ebuhlungwini. Lesi simo senzeka lapho izicubu ezixhuma, ezaziwa njenge-plantar fascia, zivutha futhi zibuhlungu. I-plantar fascia igijima isithende sakho iye ezinzwaneni zakho futhi isekela intambo yonyawo lwakho.

Ngenkathi isithende spurs singadinga ukuhlinzwa kwezinye izimo, ungenza ukunweba ukusiza ukunciphisa izinhlungu nokungahambi kahle. Lokhu kunwebeka kungapholisa nobuhlungu nokuvuvukala okubangelwa yi-plantar fasciitis. Ngaphezu kwalokho, zisiza ukunciphisa ukuqina kumathole, okungaba nomthelela ebuhlungu besithende ngokubanga ukungezwani ku-plantar fascia.

Ukuzivocavoca umzimba

Nazi izivivinyo eziyisishiyagalombili ezilula ongazenza ukusiza ukunciphisa izimpawu zakho. Kungenziwa konke ngasikhathi sinye noma ngezikhathi ezimbalwa usuku lonke.

1. Ukuguquguquka kwezinyawo

Lokhu kunwebeka okulula kunenzuzo ikakhulukazi ekwenzeni okulungile lapho uvuka lapho uhleli embhedeni. Inwebeka i-plantar fascia eqina ngenkathi ulele.

1. Sebenzisa isandla sakho ukudonsela izinzwane zakho emuva ku-shin yakho.
2. Bamba lesi sikhundla cishe imizuzwana engama-30.
3. Yenza uhlangothi ngalunye kabili noma kathathu.

2. Yelula inkonyane esitebhisini

Lokhu kuvivinya umzimba kunikeza ukunwetshwa okujulile kumathole. Lokhu kunciphisa ukungezwani ezinyaweni zakho futhi kuthuthukise ukuhamba.

1. Yima ebholeni lonyawo lwakho lokunene onqenqemeni lwesinyathelo, isithende sakho silenga esiteji.
2. Kancane, yehlisa isithende sakho phansi ngangokunokwenzeka.
3. Bamba lesi sikhundla imizuzwana engu-15 kuya kwengu-30.
4. Phinda ngonyawo lwesobunxele. Yenza uhlangothi ngalunye kabili noma kane.

3. Bamba ithawula

Lokhu kunwebeka kuqinisa futhi kunwebeke imengamo yezinyawo zakho futhi kuthuthukise ukuguquguquka.

1. Beka ithawula elincane ngaphansi konyawo lwakho.
2. Gobisa izinzwane zakho ukuze ubambe ithawula.
3. Phakamisa ingaphambili lonyawo lwakho phansi.
4. Bamba lesi sikhundla imizuzwana embalwa.
5. Dedela ithawula lapho uphakamisa izinzwane zakho uzelule kude kakhulu ngangokunokwenzeka.

4. Welula inkonyane

Lokhu kwelula kunwebeka ngokujulile amathole akho nezithende. Lokhu kusiza ukuqeda ukuqina nobuhlungu emilenzeni nasezinyaweni zakho, okwandisa ukuhamba.

1. Yima izinyawo ezimbalwa ukusuka odongeni unyawo lwakho lwesobunxele ngaphambi konyawo lwakho lwesokudla.
2. Ncika odongeni njengoba ugoba idolo lakho lesobunxele kancane.
3. Khipha kancane isisindo sakho onyaweni lwakho lwesobunxele.
4. Gcina idolo lakho langakwesokudla liqonde njengoba uphakamisa isithende sakho sokudla phansi. Zizwe welula eduze kwethole lakho langemuva.
5. Bamba lesi sikhundla imizuzwana engu-15 kuya kwengu-30.
6. Yenza uhlangothi ngalunye kabili noma kahlanu.

5. Ukwelulwa kwethole le-Wall squat

Lokhu kuvivinya kuhlose imisipha yakho yethole futhi kusiza ukukhulisa ukuguquguquka nokwakha amandla.

1. Ngena endaweni yokuqhekeza umhlane wakho uqinile ubhekene nodonga. Izinqe zakho kufanele zihambisane namadolo akho, namaqakala akho ngaphansi ngqo.
2. Phakamisa kancane izithende zombili phansi.
3. Bamba lesi sikhundla imizuzwana embalwa, bese ubuyisela izinyawo zakho endaweni yokuqala.
4. Yenza amasethi ama-2 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-12.

Ukuzivocavoca okuthathu okulandelayo, ungalandela le vidiyo elusizo esiyitholile noma usebenzise izinkomba ezingezansi:

6. Ithole welula ngebhande

Kulokhu kunwebeka, uzodinga ibhande le-yoga noma ibhande lokuzivocavoca. Ungasebenzisa futhi ithawula eligoqiwe ngobude ukwenza ibhande. Lo msebenzi welula amathole akho, okusiza ukuvimbela imisipha ekudoneni i-plantar fascia.

1. Hlala esihlalweni noma ulale ngomhlane.
2. Beka intambo ngaphansi kwengubo yonyawo lwakho lokudla, usebenzisa izandla zombili ukubamba imikhawulo.
3. Sebenzisa ibhande ukudonsela phezulu konyawo lwakho kuwe, uguqule unyawo lwakho lubheke ngasesithunzini sakho.
4. Bamba lesi sikhundla imizuzwana engu-15 kuya kwengu-30.
5. Yenza uhlangothi ngalunye kathathu noma kahlanu.

7. Umdlalo webhola wegalofu

Lokhu kunwebeka kukhulula i-fascia phansi kwezinyawo zakho, kusiza ukuqeda ubuhlungu esithendeni sakho.

1. Gingqa ibhola legalufu ngaphansi konyawo lwakho lokunene.
2. Qhubeka kuze kube iminithi elingu-1.
3. Yenza unyawo ngalunye kabili noma kathathu.

8. Ukuhamba nenja

Lokhu kuvivinya umzimba kunikeza ukunwetshwa okujulile kwethole lakho kanye ne-Achilles tendon. Kukhulula imilenze yakho futhi kukhulule ukungezwani emilenzeni nasemgogodleni.

1. Ngena Enjeni Ebheke Phansi izithende zakho ziphakanyisiwe.
2. Ngasinye ngesikhathi, cindezela isithende sakho phansi, ugoba idolo elihlukile.
3. Shintsha phakathi kwezinhlangothi njalo ngemizuzwana embalwa, bese ubamba uhlangothi ngalunye cishe imizuzwana engama-30.

Ezinye izindlela zokwelapha

Kunezindlela zokwelapha eziningana ezilondolozayo nezindlela zokwelapha ekhaya ongazenza ukuphatha izimpawu zakho ezifana nobuhlungu nokuvuvukala. Imithi yezinhlungu ezithengiswa ekhawunteni, njenge-ibuprofen noma i-aspirin, ingathathwa ukunciphisa izimpawu. Izithasiselo zokunciphisa ukuvuvukala ziyatholakala.

Nazi ezinye izindlela zokwelapha izithende zesithende:

• Iqhwa. Sebenzisa i-ice pack noma i-compress ebandayo onyaweni lwakho imizuzu eyi-10 kuye kwengu-15 ngesikhathi. Lokhu kuzuzisa ikakhulukazi ekupheleni kosuku olude noma lapho uchithe isikhathi esiningi ezinyaweni zakho. Noma, gingqa ibhodlela lamanzi elifriziwe ngaphansi konyawo lwakho. Le ndlela ifaka ukusikhipha okuncane, ukunciphisa ukuqina ngaphansi konyawo lwakho.
• Ukubhucungwa. Ukubhucunga unyawo lwakho kusiza ekudambiseni izinhlungu futhi kukhuthaze ukuhamba. Sebenzisa iminwe yakho namaqupha ukubhucunga kakhulu unyawo lwakho imizuzu eyi-1 kuye kwemihlanu ngasikhathi. Enye inqubo ukubeka zombili izithupha kulayini ophakathi nendawo yakho bese uzihambisa emaphethelweni angaphandle ezinyawo zakho.
• Ifaka. Sebenzisa okokufaka okhushulwayo ezicathulweni zakho ukuze uthole ukusekelwa okwengeziwe nokuxoshwa. Izinketho ezingabizi kakhulu zingathengwa eshalofini. Gqoka izicathulo ezisekelayo ezinamasoli akhuluphele kanye nokuqinisa okwengeziwe ukuze uthole ukwesekwa okwengeziwe okungasiza ukunciphisa ukungezwani ku-plantar fascia. I-Kinesiology tape ingasetshenziselwa ukuthuthukisa ukuxhaswa kwe-arch nesithende.
• Izicucu zasebusuku. Abantu abaningi bathola imiphumela esheshayo nephumelelayo ngokusebenzisa izingcezu zasebusuku. Zingagqokwa ngenkathi zilele ukwelula i-fascia plantar. Zisiza ukugcina i-plantar fascia ikhululekile futhi ikuvimbele ekukhombiseni izinyawo zakho phansi.
• Imijovo. Imijovo yeCortisone ku-plantar fascia ingasetshenziswa ukunciphisa izinhlungu nokuvuvukala.
• Ukwelashwa kwe-Extracorporeal shockwave (ESWT). Lokhu ukwelashwa okungavumelekile okusebenzisa amandla we-shockwave amandla amakhulu ukulungisa izicubu ze-fascia zezitshalo. Ngenkathi imiphumela ingaguquguquki, kwesinye isikhathi isetshenziselwa ukubona ukuthi ukuhlinzwa kungavinjelwa yini.
• Ukwelashwa kwe-Cryoultrasound. Ukwelashwa kwe-Cryoultrasound kungasiza ekwelapheni ubuhlungu kubantu abane-plantar fasciitis kanye ne-heel spurs. Le ndlela isebenzisa amandla kagesi kagesi kanye nokwelashwa okubandayo ukudambisa izinhlungu.
• Ukuhlinzwa. Ukuhlinzwa kunconywa njengesixazululo sokugcina futhi kuphela ngemuva konyaka ogcwele wokwelashwa okulondolozayo.

Ukubonana nodokotela nini

Bona udokotela wakho uma unezinhlungu ezinzima noma ubuhlungu obungathuthuki ngemuva kwamasonto ambalwa okwelashwa. Kungenzeka ukuthi ubuhlungu besithende bungabangelwa yisimo esifana ne-arthritis noma i-tendonitis. Noma kungaba uhlobo oluthile lokwephuka kwengcindezi. Ungahle unikezwe ukwelashwa ngokomzimba, ukunakekelwa kwe-chiropractic, noma i-massage therapy.

Noma izimpawu zakho zimnene, ungahle uthande ukubona udokotela wakho ukuze ahlole isimo sakho futhi aqiniseke ukuthi usendleleni eya ekululameni. Lokhu kubaluleke kakhulu uma uthatha noma yimiphi imishanguzo noma unezinye izimo zezempilo ezingathinteka kulokhu kunwebeka noma ukwelashwa.

Okubalulekile

Ukwenza ukwelula nokuzivocavoca ngokungaguquki kungasiza ekwehliseni ubuhlungu nokuvuvukala kusuka esithendeni spurs naku-plantar fasciitis. Kungumqondo omuhle ukuqhubeka nokwelula ngisho noma izinyawo zakho zizizwa zingcono ukuze uvimbele ukuphindeka. Uma izimpawu zakho zingathuthuki ngokuhamba kwesikhathi noma ziba namandla, kufanele ufune ukwelashwa. Bheka udokotela wakho uma ubuhlungu bakho buqhubeka, bukhula, noma buba nzima.