Yini i-plantar fasciitis nokuthi ungayithuthukisa kanjani?

Wake wazizwa a ukudubula ubuhlungu ematheni onyawo ngenkathi uthathe uhambo noma ukuzijwayeza 'ukugijima'? Ngiyavuma! Ekuqaleni ngangikusho ukungabi bikho kokuzijwayeza nokubekezela, kepha njengoba ngangizilolonga ngokwengeziwe futhi ngibona ukuthi ayinyamalali, ngabona ukuthi leyo bekungeyona inkinga, noma okungenani, hhayi ikakhulukazi.

Uma futhi ufuna ukwazi Yini i-plantar fasciitis nokuthi ungayithuthukisa kanjani ngoba uyabona ukuthi unayo, nakhu sizokutshela konke endatshaneni yethu Yezempilo namuhla. Ngabe uhlala nathi?

UPlantar Fasciitis: Kuyini?

UPlantar fasciitis uyi ukuvuvukala kwezicubu ezinzima ematheni noma phansi onyaweni. Lesi sicubu sibizwa ngokuthi yi-plantar fascia, yiso esixhumanisa i-calcaneus nezinzwane futhi sidala i-arch yonyawo.

I-Plantar fasciitis yenzeka lapho ibhande elicinene lezicubu onyaweni lwakho seleluliwe noma seleluliwe.

Ukulimala: Izimpawu nezimbangela

I-Los izimpawu imvamisa ubuhlungu nobulukhuni engxenyeni engezansi yesithende. Itende nalo lingalimaza noma lishe. Ngabe kuvame ukulimaza nini?

  • Ekuseni, lapho uthatha izinyathelo zokuqala.
  • Ngemuva kokuma noma ukuhlala isikhashana.
  • Lapho ukhuphuka izitebhisi.
  • Ngemuva komsebenzi onzima.

Ngakolunye uhlangothi, izimbangela imvamisa:

  • Izicathulo ezingalungile.
  • Isinyathelo esingalungile.
  • Ukuqeqeshwa okunganele.
  • Inkundla yokuqeqesha enzima kakhulu.

Yini i-plantar fasciitis

Yikuphi ukwelashwa esingakulandela ukuthuthukisa i-plantar fasciitis?

Okulandelayo, sibeka ukwelashwa ongayilandela uma une-plantar fasciitis:

  1. Imithi yokwehlisa bobabili ubuhlungu nokuvuvukala endaweni.
  2. Ukubekwa kwezingcezu zasebusuku ezizosetshenziswa ngenkathi silele ukuze welule wonke ematheni onyawo.
  3. Gqoka izicathulo ngokusekelwa okuhle nokuxoshwa okuhle.
  4. Faka iqhwa endaweni yezinhlungu okungenani kabili ngosuku phakathi kwemizuzu eyi-10 nengu-15, kuzo zonke izinsuku ezintathu zokuqala esizizwa singakhululekile.
  5. Sebenzisa ama-insoles ukuthola umthelela emhlabathini ngesinyathelo ngasinye.

Futhi singenza izivivinyo ezilandelayo ekhaya ukuvimbela lokhu kulimala:

  • Selula izinzwane zonyawo kithi ngangokunokwenzeka cishe imizuzwana engama-20. Siphinda ukusebenza kabili ngonyawo ngalunye.
  • Sibeka ithawula phansi bese sibeka unyawo phezu kwalo, sizama ukuyishwabanisa ngosizo lweminwe yethu. Siyiphinda izikhathi eziyishumi ngonyawo ngalunye.
  • Welula amathole ethu ngokubheka odongeni.

Lokhu kungaphatheki kahle okudalwe yilokhu kulimala kuvame ukuba okwesikhashana futhi njengoba nje kuvela kugcina kunyamalale ngokwabo kodwa kufanele sisheshe senze okuthile ngaphambi kwawo. Ngaphandle kwalokho, ubuhlungu bungaba njalo futhi bube nobunzima obukhulu bokwelapha.


Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.