UPlantar Fasciitis Welulela Ekunciphiseni Ubuhlungu Besithende

-Delile

• Ukwelula izixazululo
• Yelula amathole akho
• Thatha isihlalo bese welula i-fascia yakho yezitshalo
• Ezinye izeluleko nokuqapha
• Lula
• Qala kancane
• Ukusekelwa okwengeziwe

Yini i-plantar fasciitis?

Cishe awukaze ucabange okuningi nge-fascia yakho yezitshalo kuze kube yilapho ubuhlungu esithendeni sakho bukususa. I-ligament encane exhuma isithende sakho ngaphambili konyawo lwakho, i-plantar fascia, ingaba yindawo enenkinga kubantu abaningi. Ubuhlungu besithende buthinta amaphesenti angaphezu kwama-50 aseMelika, futhi imbangela ejwayelekile kakhulu yi-plantar fasciitis. Ukunyakaza okuphindaphindwayo kusuka ekusebenzeni noma kokunyathela i-aerobics, noma ingcindezi eyengeziwe kusuka ekutholeni isisindo kungalimaza noma kudabule i-fascia yezitshalo, kubangele ukuvuvukala nobuhlungu.

Kanye nabagijimi, i-plantar fasciitis ivamile kwabesifazane abakhulelwe ngoba isisindo esengeziwe ku-ligament singadala ukuvuvukala, okuholele ebuhlungu. Uma unesihlungu esithendeni, ungadikibali. Kunezinyathelo ezilula ongazithatha ukunciphisa izinhlungu ukuze ukwazi ukuqhubeka nokugijima noma okunye ukuvivinya umzimba.

Ukwelula izixazululo

Imisipha ye-Taut ezinyaweni zakho noma kumathole ikhulisa i-plantar fasciitis. Dambisa noma uvimbele ubuhlungu ngezinye zalezi zinto ezilula ezinconywe ngumqeqeshi womuntu siqu kanye noDeborah Lynn Irmas waseSanta Monica, CA. I-Irmas iqinisekiswe yi-American Council on Exercise (ACE). Ubekezelele ukuqabhuka kwe-plantar fasciitis ngemuva kokuxinwa ngama-sprints amaningi kakhulu. Le ndlela yokwelula, ayenzayo futhi ayincomayo kumakhasimende akhe, imgcina engenabuhlungu besithende.

Yelula amathole akho

1. Yima ubude bengalo ukusuka odongeni.
2. Beka unyawo lwakho lokudla ngemuva kwesokunxele.
3. Kancane kancane ubambe umlenze wakho wesobunxele phambili.
4. Gcina idolo lakho langakwesokudla liqonde kanye nesithende sakho sokudla phansi.
5. Bamba welule amasekhondi ayi-15 kuye kwangama-30 bese uyadedela. Phinda kathathu.
6. Shintsha ukuma kwemilenze yakho, bese uyaphinda.

Lokhu kunwebeka kuhlose imisipha ye-gastrocnemius enkonyane lakho. Njengoba i-fascia yakho yezitshalo iqala ukuphola futhi nobuhlungu buyancipha, ungakhulisa lokhu kunweba ngokuyenza ngemilenze yomibili egobile kancane, kusho i-Irmas. Kwenziwe ngale ndlela, ukwelula kukhulula imisipha ye-soleus etholeni eliphansi. I-Irmas iyaxwayisa ukuthi kubalulekile ukuthi ungabambi ama-stretches isikhathi eside kakhulu.

Thatha isihlalo bese welula i-fascia yakho yezitshalo

Lezi zivivinyo ezintathu ezihleliwe zizosiza ukukhulula i-plantar fasciitis. Khumbula ukuhlala uqonde ngenkathi uzenza:

1. Lapho uhleli phansi, gingqa unyawo lwakho uye emuva naphambili phezu kwebhodlela lamanzi elifriziwe, ikani elibandayo elibandayo, noma i-foam roller. Yenza lokhu umzuzu owodwa bese ushintshela kolunye unyawo.



2. Okulandelayo, weqa umlenze owodwa phezu komunye welula inzwane enkulu. Bamba uzwane lwakho olukhulu, uludonse luze kuwe, bese ulubamba amasekhondi ayi-15 kuye kwangama-30. Yenza lokhu kathathu, bese uhlehla futhi wenze okufanayo nangelinye unyawo.



3. Ngokuzivocavoca okuhleliwe kwesithathu, phinda ithawula ubude lokwenza ibhande lokuzivocavoca. Hlala phansi, bese ubeka ithawula eligoqiwe ngaphansi kwamakhothamo ezinyawo zombili. Bamba imikhawulo yethawula ngezandla zombili, bese ngobumnene udonse iziqongo zonyawo lwakho uye ngakuwe. Bamba imizuzwana engu-15 kuye kwengu-30, bese uyiphinda kathathu.

Akukona nje kuphela ukuthi lokhu kunwebeka kungasiza ekunciphiseni ubuhlungu besithende, kepha ukukwenza ngokwethembeka ngaphambi kokuzivocavoca kwakho “kungavimbela ngokuphelele i-plantar fasciitis,” kusho u-Irmas.

Ezinye izeluleko nokuqapha

Lula

Uzodinga ukunikeza ukuphumula okusebenzayo kuze kube yilapho ukuvuvukala ku-fascia yakho ye-plantar kwehla. Abagijimi baphulukisa ngezindlela ezihlukene, kepha ama-Irmas ngokuvamile asikisela ukuthatha ikhefu cishe lamasonto amabili. Iceza i-fascia yakho ye-plantar, yenza ukwelula, bese uthatha umuthi wokulwa nokuvuvukala njenge-ibuprofen uma uyidinga.

Qala kancane

Lapho ukuphumula neqhwa kudambise ubuhlungu besithende sakho, lapho-ke ungazama "ukugijima okuncane," kusho u-Irmas. “Gijima ibanga elifushane kancane, njengalapho usuka esigxotsheni sefoni uye kwesinye. Yima esigxotsheni ngasinye sefoni ukuze welule. ” Khulisa ukugijima kancane kancane ngokusebenzisa ibanga phakathi kwezigxobo zocingo ezimbili, izindlu ezimbili, izihlahla ezimbili, noma ezinye izimpawu ozibonayo kumzila wakho. Qhubeka ume kulowo nalowo maka bese ubeka uphawu lokusebenzisa kwakho ithole, kusho i-Irmas.

Ukusekelwa okwengeziwe

Ngenkathi ukuphumula nokwelula okujwayelekile kusiza ukulungisa i-fasciitis ye-plantar, qiniseka ukuthi unezicathulo eziqinile lapho ubuyela lapho ukuze ugijime. I-American Academy of Orthopedic Surgeons iveza ukuthi ukwesekwa okwanele nokulingana okufanele nakho kubalulekile ukugwema ubuhlungu besithende nokuvikela okunye ukulimala okuhlobene nokugijima. Qiniseka ukuthi uthenga izicathulo ezintsha kaningi ngangokunokwenzeka ukuze zikunikeze ukusekelwa kanye nomqamelo umzimba wakho odinga ukuhlala ukhululekile ekulimaleni.