Iwe unoda kuderedza kufamba kana kushanda kusvikira kurwadziwa kugadzirisa
Kana iwe uine kurwadza kwetsitsinho mangwanani kana shure kwekugara kwenguva yakareba, iwe unogona kunge une plantar fasciitis uye / kana heel spurs. Plantar fasciitis inokonzerwa nefupa kana nenyasha kutsamwa kubva kunokonzera kukuru, kuvhuvhuta, kana kuti zvisikwa zvitsvuku mu fascia-iyo ganda iri pasi petsoka. Marwadzo anowanzowedzera nekuwedzera kufamba kana kumira. Zvinorwadza zvinowanzonzwa apo nzvimbo inosungirirwa kune chitsitsinho, asi inogona kunzwika pamusoro penzvimbo yose yepasi petsoka.
Chitsitsinho chinokurudzirwa nekukura kwefupa kubva chitsitsinho chinowanzobatanidzwa ne plantar fasciitis kurwadziwa. Inogona kukura apo iwe wakadyara fasciitis kwenguva yakareba uye calcium deposit mafomu apo inomera ye fascia inosungira chitende chako. Kurapa kwaro kwakafanana neya plantar fasciitis.
Zvinokonzera Plantar Fasciitis
Vatambi nevamhanyi havaiti kuti zvive zvinomera zvekare zvinowanzopfuura kupfuura vanhu vose, kunyange zvazvo kure-kure kunoshanda kungawedzera ngozi. Zvinhu zvinokonzera ngozi zvinosanganisira nguva yakawanda kufamba kana kumira panzvimbo dzakaoma, maitiro anosanganisira kusvetuka, zvisina kukodzera kana zvakasakara zvipfeko, kunyanya kuwandisa, kana kuisa mutoro usingaperi pamakumbo ako. Vanhu vane mabheti akareba, makumbo akareba, uye mamwe maitiro ega angave ari pangozi. Vakadzi vakawanda kupfuura varume vanoona michero fasciitis.
Kufamba kana Kutiza Ne Plantar Fasciitis
Plantar fasciitis uye zvipembenene zvitsitsinho zvinokonzera kukanganisa kwevanhu vanofarira kufamba kana kumhanyira kufanana.
Kufamba kuburikidza nemarwadzo kunongotungamirira kumarwadzo akawanda nemwedzi yekudzikinura. Kazhinji hauzonzwi kurwadziwa kamwechete apo fascia yakatambanudzwa mangwanani. Zvisinei, zvinokurudzirwa kuti udzikise kufamba uye usamhanyira kwevhiki mbiri uchishandisa nzira dzokuzvidzivirira. Kana imwe nguva kurwadziwa kwagadziriswa iwe unogona kutanga zvishoma nekufamba kwako kana nguva yekufamba.
Plantar Fasciitis Treatment
Plantar fasciitis inogona kupedza kwemavhiki mashomanana, kana inogona kuva isingaperi. Iwe unofanirwa kubvunza chiremba wako kana chiremba kana chirwere chetsoka chako chinopfuurira. Vanokwanisa kuratidzira kurapa kwakananga kwehutano hwako. Iyo inowanzopwa mushonga ichave yakatambanudza uye kupora kunorwadza. Mune zvimwe zviitiko, ivo vachakurudzira kutyisa wave therapy, injection ya cortisone, kana kuvhiyiwa.
Aya ndiwo maitiro ekurongedzerwa anowanzopiwa kune plantar fasciitis:
- 1. Zororo : Tsoka inoda nguva yekuporesa pasina kuwedzera kutsamwa. Iwe unofanirwa kufamba uye kumhanyira zvishoma kana iwe uchinzwa michero fasciitis kurwadziwa.
- 2. Kufambisa : Kuchengetedza kwemazuva akanaka kwakakonzera kugadzirisa kupisa. Isa chidimbu chekutonhorera patsoka yako mushure mokufamba kana kushambadza netsoka nehombodo. Bata nechando kwemaminitsi gumi nemashanu.
- 3. Kuzvidzivirira : Izvi zvinobatsira kudzorera tsoka nekuchinja uye kunyatsogadzirisa faira. Usati wabva pamubhedha mangwanani, kana mushure mokugara kwenguva yakareba, shandisa mazamu akawanda ekurasira kubva bhora retsoka kusvikira pasitsitsinho chetsoka.
- 4. Night Splint : Paunorara , tsoka yako inodonha nenzira inobvumira kuti mbeu inosimbiswa. Usiku hunopenya hunoisa chitsiko chako munzvimbo iyo yaizove iyo paunomira, saka mbeu inosara inoramba yakatambanudzwa. Zvadaro, kubuda pamubhedha mangwanani hazvikonzeri kuwedzera kamwe kamwe kwefascia iyo inogona kudzorera zvakare. Chimwe chidzidzo chakawana kuti kushandiswa kweusiku ukuru kunokupa nguva inosuruvarisa yekudzosa pane kungoshandisa kutambanudza.
- Chimiro Arch Inotsigira neOrthotics : Munhu anonyora maitiro anogona kupa maitiro ekubvisa kudzvinyirirwa kwetsoka dzako uye kugadzirisa matambudziko ehait angave akakonzera mamiriro ako.
Plantar Fasciitis Inochera
Inoshandiswa inoshandiswa kana iwe wawana kupfuura kurwadziwa kwekutanga uye kupfugama. Kuita michero fascia inotambanudza uye yakatambanudza kuitira tete Achilles inokwanisa kubatsira panguva yekuvandudza uye inogona kuderedza ngozi yekudzoka.
Plantar Fascia Intrinsic Stretch
- Gara uri pachigaro uye uyambuke rutsoka rukuru kune rumwe rutivi.
- Dhonza zvigunwe zvakare shure kwegumbo rako rakatetepa uchishandisa ruoko kune rumwe rutivi, kutambanudza mbeu yefasia pane imwe petsoka.
- Kuti uone kana uri kutora zvakakwana, bvisa chigunwe chako kuruboshwe kuruboshwe pamusoro pemakumbo eronda apo iwe uchidhonza zvigunwe zvakare. Kana iwe uine dambudziko rakanaka pamusoro payo, rinonzwa rakasimba.
- Gara kwemaminitsi gumi uye osunungurwa.
- Dzokorora 10 nguva imwe chete. Ita zvinenge zvitatu masikati pazuva.
Achilles uye Arch Tambanudza
- Simira makumbo mashomanana kumashure kubva pamadziro. Unomira mberi uchirwisa rusvingo.
- Bhina rimwe rondo paunodzokera shure negumbo nemakumbo eronda uye uchengete mabvi acho zvakananga uye chitsitsinho pasi.
- Iwe uchanzwa uchitaridzika mumatoni echi Achilles uye netsoka dzetsoka kumushure wegumbo. Kana iwe usingaiti, iva nechokwadi chokuti ibvi rakarurama uye chitsitsinho chiri pasi.
- Tora kutambanudza kwemaminitsi gumi, uye zorora. Dzokorora kanomwe.
Stair Step Stretch
- Mira pamatanho anotarisa akatarisana nepamusoro nechemberi dzako kubva kumashure kwechitsika.
- Gara uchidzikisa zvitsitsinho zvako kuti upe arch yako.
- Bata kumaminitsi gumi. Dzokera kuzinga. Dzokorora kanomwe.
Sources:
> Heel Pain, American Orthopedic Foot & Ankle Society. http://www.aofas.org/footcaremd/conditions/ailments-of-the-heel/Pages/Heel-Pain.aspx.
> Plantar Fasciitis, American Orthopedic Foot & Ankle Society. http://www.aofas.org/footcaremd/conditions/ailments-of-the-heel/Pages/Plantar-Fasciitis.aspx.
> Sweeting D, Parish B, Hooper L, Chester R. Kubudirira kweBhuku Rinotsanangura Mukurapa kwe Plantar Heel Pain: Ongororo Yakarongeka. Zvinyorwa zveBhuku neAnkle Research . 2011; 4: 19. doi: 10.1186 / 1757-1146-4-19.