Izinketho zokwelashwa kwe-plantar fasciitis

-Delile

• 1. Iqhwa
• 2. Ukubhucungwa
• 3. Amakhambi
• 4. I-Physiotherapy
• 5. Ukwelula
• 6. Splint ukulala
• 7. Ukuzivocavoca ukuqinisa imisipha yezinyawo
• Ubuyela nini emisebenzini

Ukwelashwa kwe-plantar fasciitis kuqukethe ukusebenzisa amaphakethe e-ice ukuqeda izinhlungu, imizuzu engama-20, izikhathi ezi-2 kuya kwezi-3 ngosuku. Ama-analgesics angasetshenziselwa ukulawula ubuhlungu futhi enze izikhathi ezithile ze-physiotherapy lapho kungasetshenziswa amadivayisi namasu athile.

Ukufaka umuthi wokulwa nokuvuvukala nsuku zonke, ukunikeza i-massage nokunye ukunweba amaphuzu abalulekile empilweni yansuku zonke ukusiza ekululameni kokulimala, kodwa kubalulekile futhi ukugwema ukuma isikhathi eside nokugqoka izicathulo ezintofontofo nezibolayo. Yazi ukuthi kuyini nokuthi yiziphi izimpawu ze-plantar fasciitis.

Ukwelashwa kwe-plantar fasciitis kungenziwa nge:

1. Iqhwa

Ungafaka iqhwa eligoqwe ephepheni lasekhishini bese uliyeka lisebenze cishe imizuzu eyi-15, kabili ngosuku, ngoba amakhaza alungele ukudambisa izinhlungu nokulwa nokuvuvukala.

Enye indlela yokusebenzisa ngokunenzuzo izindawo zamakhaza ukubeka unyawo lwakho emgodini onamanzi abandayo, ube nezingcezu zeqhwa bese uluvumela lusebenze imizuzu engu-15.

2. Ukubhucungwa

Ukuhlikihla unyawo nenkonyane nakho kuyasiza ekwelashweni, kuletha ukukhululeka ezimpawu futhi kuyindlela elula yokuzizwa ungcono, futhi ingenziwa ekhaya kwesinye isikhathi nasemsebenzini. Ukhilimu noma uwoyela okuthambisa kufanele ngaso sonke isikhathi usetshenziselwe ukwehlisa izandla zakho phezu kwezinyawo zakho nokwenza ukusikhipha umzimba kube mnandi futhi kusebenze kahle.

Bheka enye inqubo engasiza ekunciphiseni ubuhlungu bezinyawo kule vidiyo:

3. Amakhambi

Udokotela angancoma ukusetshenziswa kwamafutha okugcoba ukufaka endaweni ebuhlungu noma amaphilisi, okungafanele isetshenziswe ngaphezu kwezinsuku ezi-5 zilandelana.

4. I-Physiotherapy

Ku-physiotherapy kukhona amadivayisi afana ne-ultrasound, i-laser ne-iontophoresis angasetshenziswa ndawonye ukukhipha i-fascia, kepha kufanele yenziwe uma kunqunywa yi-physiotherapist futhi kwesinye isikhathi kuyenzeka ukhethe ezinye izinsiza kusebenza.

5. Ukwelula

Ukuzivocavoca umzimba okunwebeka kungenziwa ekhaya nsuku zonke, kuyasiza kakhulu ekunciphiseni ukungakhululeki futhi kuyindlela elula futhi elula ukuyenza, izikhathi eziningana ngosuku. Ukwelula i-fascia, ungabamba amabhola ezinyawo zakho, uwadonsele lapho ubuhlungu bungabekezeleleka khona futhi ugcine lokhu kunwebeka imizuzwana engama-30 isikhathi ngasinye, uphinda izikhathi ezintathu.

6. Splint ukulala

Elinye isu elingaba mnandi ukusebenzisa i-foot splint ukulala. Lokhu kudilika kuzothuthukisa ukwelulwa kwe-fascia ubusuku bonke, kuthuthukise ukuguquguquka kwayo.

7. Ukuzivocavoca ukuqinisa imisipha yezinyawo

Njengesinye sezici ekwakhiweni kwe-plantar fasciitis ubuthakathaka bemisipha yangaphakathi yonyawo, izivivinyo eziqonde ngqo ukuziqinisa zibalulekile ekululameni ngemuva kokuphumula kobuhlungu. Isikhundla esihle ukuhlala ngezinyawo ndawonye, ​​ukunamathisela amathe ezinyawo zombili ndawonye nokugcina leso sikhundla cishe imizuzu emihlanu, kubalwa ewashini.

Ukuze uvimbele i-fasciitis ekuphindeni ivele, kungakuhle ukuthi uqede ezinye izinto ezithanda ukubukeka kwayo.

Izimbangela ezivame kakhulu ze-plantar fasciitis ukukhuluphala, ukugqoka izicathulo ezinzima kakhulu nemizamo yokuphindaphinda. Ngaphezu kokwenza ukwelashwa kobuhlungu benyawo, kuyadingeka ukuthi ususe okubangela lesi sifo, ukuze singabuyi ngokuhamba kwesikhathi.

Abantu abakhuluphele kufanele bathole ukudla, ukunciphisa isisindo ngaphansi kwezinyawo zabo, futhi zonke iziguli kufanele zithenge izicathulo ezintofontofo, okungcono izicathulo zamathambo. Icebo elihle lokuthenga izicathulo ukuya esitolo ekupheleni kosuku, ngemuva komsebenzi, ngoba ngalesi sikhathi izinyawo zizobe zivuvukele kakhulu, futhi uma isicathulo sinethezekile noma kunjalo, kuyavunywa.

Ubuyela nini emisebenzini

Ngemuva kokudambisa izinhlungu, kusabalulekile ukugcina ukwelashwa kuze kuphole ukulimala, ngakho-ke kunconywa ukuthi ugweme ukugqoka izithende eziphakeme kulo lonke ukwelashwa, ukhetha izicathulo ezithambile. Labo abajwayela ukugijima akudingeki bakushiye ngokuphelele ukuqeqeshwa, imincintiswano kuphela, ukuze bangenzi ubuhlungu bube nzima kakhulu.