Wakhe waziva ukudubula iintlungu entendeni yonyawo ngelixa uhambe uhambo okanye uqeqesho 'ukubaleka'? Ndiyavuma! Kuqala bendiyibanga kukusilela kokuziqhelanisa nokuzingisa, kodwa njengoko bendizilolonga ngakumbi kwezemidlalo kwaye ndibona ukuba ayipheli, ndiye ndaqonda ukuba ayiyongxaki leyo, okanye ubuncinci, hayi ikakhulu.
Ukuba ufuna ukwazi Yintoni i-plantar fasciitis kwaye ungayiphucula njani kuba uziva ukuba unayo, nantsi ke siza kukuxelela yonke into kwinqaku lethu lezeMpilo namhlanje. Ngaba uhlala nathi?
UPlantar Fasciitis: Yintoni na?
UPlantar fasciitis ngu ukudumba kwezicwili ezomeleleyo emazantsi okanye emazantsi onyawo. Esi sihlunu sibizwa ngokuba yi-plantar fascia, yiyo le nto idibanisa i-calcaneus ezinzwaneni kwaye yenza i-arch yonyawo.
I-Plantar fasciitis yenzeka xa ibhendi eshinyeneyo yonyawo lweluliwe okanye yoluliwe.
Ukwenzakala: Iimpawu kunye noonobangela
Los iimpawu zihlala ziintlungu kunye nokuqina kwisitshixo esisezantsi esithendeni. Inyawo linokukhathaza okanye litshise. Iba buhlungu nini ngesiqhelo?
- Ngentsasa, xa uthatha amanyathelo okuqala.
- Emva kokuma okanye ukuhlala ixesha elithile.
- Xa unyuka izitepsi.
- Emva komsebenzi onzima.
Kwelinye icala, unobangela zihlala zi:
- Izihlangu ezingalunganga.
- Unyawo olubi.
- Uqeqesho olungonelanga.
- Umhlaba woqeqesho onzima kakhulu.
Loluphi unyango esinokululandela ukuphucula isityalo se-fasciitis?
Emva koko, sibeka i unyango onokuyilandela ukuba une-plantar fasciitis:
- Amayeza okunciphisa iintlungu kunye nokudumba kuloo ndawo.
- Ukubekwa kweebhanti zasebusuku zokuzisebenzisa ngelixa silele ukuze wolule yonke inyawo.
- Nxiba izihlangu ngenkxaso elungileyo kunye nokuthambisa okuhle.
- Faka isicelo kumkhenkce kwindawo yeentlungu ubuncinci kabini ngemini phakathi kwemizuzu eli-10 ukuya kweli-15, kuzo zonke iintsuku ezintathu zokuqala esiva ukungonwabi.
- Sebenzisa ii-insoles ukufunxa ifuthe emhlabeni ngenyathelo ngalinye.
Sinokwenza le mithambo ilandelayo ekhaya ukunqanda oku kwenzakala:
- Solule uzwane lonyawo kuthi kangangoko sinako kangangemizuzwana engama-20. Umsebenzi siphinda kabini ngonyawo ngalunye.
- Sibeka itawuli phantsi kwaye sibeka unyawo phezu kwayo, sizama ukuyishwabanisa ngoncedo lweminwe yethu. Siphinda amatyeli ali-10 ngonyawo ngalunye.
- Sizolula amathole ethu ngokujonga eludongeni.
Oku kungahambi kakuhle okubangelwe sesi sigulo kuhlala kuyinto yexeshana kwaye njengoko zibonakala ngathi ziphela zinyamalala zodwa kodwa kufuneka sisebenze ngokukhawuleza phambi kwako. Ngaphandle koko, iintlungu zinokuhlala zingapheliyo kwaye zinobunzima obukhulu kunyango.