Ngaba ngamanye amaxesha uvuka kusasa unentlungu ebukhali ngasemva komlenze wakho, ngaphezulu nje kwesithende sakho? Ngaba le ntlungu ibonakala isiba mandundu xa unyuka izinyuko okanye uhamba ngokukhawuleza? Emva koko usenokuba ne-Achilles Tendinitis, imeko eqhelekileyo kubadlali bezemidlalo nakwabo bahlala besebenza. Ungakhathazeki, le yinto eyenzeka kubantu abaninzi. Masithethe ngayo yonke le nto ngokulula nangokucacileyo.
Yintoni i-Achilles Tendinitis?
Ngamafutshane, i-Achilles tendinitis kukudumba, okanye ukudumba, kwe-tendon emathangeni akho. Ngoku khangela, kukho iqhekeza lezicubu eliqinileyo ngasemva komlenze wakho, kanye emathangeni. Oku sikubiza ngokuba yi-Achilles tendon . Oku kukudibanisa izihlunu zethu zethole nethambo lesithende. Yi-Achilles tendon esinceda siphakamise kwaye sehlise unyawo lwethu xa sibaleka, sitsiba, kwaye sihamba.
Khawuthelekelele ukuba ubaleka yonke imihla, okanye udlala umdlalo obeka uxinzelelo olukhulu emilenzeni yakho. Xa ubeka uxinzelelo olukhulu kule tendon ngaphandle kokuphumla , kancinci kancinci iyalimala ize iqale ukudumba. Yiloo nto siyibiza ngokuba yi-Achilles tendinitis. Kwizonyango, ukudumba yindlela eqhelekileyo yokusabela komzimba wethu kwingozi okanye kwisifo.
Ngaba kukho iintlobo eziphambili ze-Achilles Tendinitis?
Ewe, kukho iintlobo ezimbini eziphambili zale meko kuxhomekeke kwindawo eyenzeka kuyo. Kubalulekile ukwazi oku, njengoko iindlela zonyango zinokwahluka ngamanye amaxesha.
| Uhlobo | Ingcaciso elula |
|---|---|
| I-Achilles tendinitis engafakwanga | Oku kubangela ukuba imicu ethambileyo embindini weenwele iqhekeke, idumbe, kwaye ityebe. Olu hlobo luxhaphake kakhulu kubantu abaselula abakhutheleyo. |
| I-tendinitis ye-Achilles yokufakelwa | Oku kuchaphazela inxalenye esezantsi yesithende apho ithambo lesithende lidibana khona nethambo lesithende. Kunokwenzeka nakubani na, kwanamntu ongasebenziyo kakhulu. Kodwa kuxhaphake kakhulu kubantu abasebenzisa isithende kakhulu, njengabagijimi bemigama emide. |
Zithini iimpawu? Uyibona njani le nto?
Ukuba unale meko, uza kuzibona ezi mpawu rhoqo. Jonga ukuba unayo na enye okanye ezingaphezulu kwezi.
- Intlungu yesithende neqakala: Intlungu ivakala ecaleni kwethambo lesifuba, ingakumbi ngaphezulu nje kwesithende.
- Umlenze uvakala uqinile okanye ubuhlungu xa uwuchukumisa: Usenokuziva uqinile kangangokuba awukwazi ukuwubeka phantsi umlenze wakho xa uvuka kusasa.
- Ubuthathaka bomlenze: Umlenze wakho usenokuvakala ubuthathaka.
- Ukudumba okujikeleze i-Achilles tendon: Indawo ingavakala ngathi idumbile xa uyichukumisa.
Amaxesha apho iintlungu zinokwanda khona
Ngamanye amaxesha le ntlungu ayisoloko ifana. Intlungu inokwanda kwiimeko ezifana nezi:
- Emva kokuba ugqibile ukuzilolonga okanye ngosuku olulandelayo.
- Xa ukhwela izinyuko okanye ukhwela indawo ephakamileyo njengentaba.
- Uziva iintlungu eziqatha xa uvuka kusasa, kwaye iintlungu ziyancipha kancinci kancinci njengoko usuku luqhubeka.
Kutheni i-Achilles Tendinitis isenzeka? Ngubani osengozini enkulu?
Eyona nto iphambili, njengoko besitshilo ngaphambili, kukusetyenziswa kakhulu kwe-Achilles tendon kunye nokungaphumli ngokwaneleyo ukuze iphole. Oku akusoloko kusenzeka kube kanye, kodwa kungenxa yoxinzelelo oluphindaphindeneyo kwi-tendon ixesha elide.
Ngubani osengozini enkulu?
Nangona le meko inokukhula nakubani na, abanye abantu basengozini enkulu.
- Abadlali: Ingakumbi abo badlala imidlalo efuna ukumisa ngequbuliso, ukubaleka, kunye nokutshintsha indlela (umz. ikhilikithi, ibhola yomnyazi, ibhola yomnyazi).
- Abagijimi nabadanisi: Oku kuqhelekile kakhulu kubagijimi ababaleka umgama omde.
- Abantu abasebenza kwimisebenzi ebangela uxinzelelo olukhulu emilenzeni yabo: Umzekelo, abo basebenza kwicandelo lokwakha.
- "Iimpelaveki zeMfazwe": Aba ngabantu abasebenza eofisini iintsuku ezintlanu ngeveki baze baphume baye kudlala ikhilikithi okanye bagijime ngeempelaveki. Imizimba yabo ayiqhelanga ukuzibhokoxa ngequbuliso, ngoko ke banokulimala lula.
Ngaba imo yomzimba nayo iyayichaphazela?
Ewe, ngamanye amaxesha indawo yendalo yomzimba wethu nayo inokuba sisizathu sale nto.
- Izihlunu ze-pelvic eziqinileyo okanye ezibuthathaka.
- Ukuba nethambo elingaphezulu kwisithende: Le thambo elingaphezulu linokubangela intlungu xa ligudla isithende.
- Ii-arches ezithe tyaba.
- Ukuqengqeleka kwamaqatha ngaphakathi (overpronation) xa uhamba.
Yintoni enokwenzeka ukuba ayinyangwa?
Le yimpazamo eyenziwa ngabantu abaninzi. Bacinga ukuba, "Kubuhlungu kancinci, kulungile, masibaleke ixesha elide." Kodwa ukuba awuyinaki le ntlungu, imeko inokuba mandundu kakhulu .
1. I-Achilles tendinosis: Kulapho i-tendon idlula khona ukudumba ize iqale ukuwohloka . Iifayibha ze-tendon ziba buthathaka, nto leyo eyandisa umngcipheko wokuqhekeka.
2. Ukuqhekeka kwemisipha ye-Achilles: Le yeyona nto inzima enokwenzeka. Oku kuthetha ukuba imisipha ikrazukile okanye ikrazukile ngokupheleleyo .
Le yingxamiseko yezonyango. Ukuba imisipha iyaqhawuka, ungaziva isandi sokuqhuma. Usenokungakwazi ukuwisa umlenze wakho. Ukuba oku kuyenzeka, kuya kufuneka uye kwiSebe lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele esikufutshane ngoko nangoko.
Gqirha, uyifumana njani kanye kanye le nto?
Xa usiya kugqirha, uza kuqala akubuze ngeempawu zakho kunye nemisebenzi yakho. Emva koko uza kwenza uvavanyo lomzimba ukuze abone ukuba indawo leyo idumbile okanye ibuhlungu na xa uyichukumisa.
Uninzi lwexesha, olu vavanyo luyakwazi ukufumanisa imeko ngokwalo. Nangona kunjalo, ngamanye amaxesha ezi vavanyo zilandelayo zinokwenziwa ukuze kuchongwe ubunzulu bemeko okanye ukuthintela ezinye iingxaki:
- I-X-reyi
- Iskeni ye-ultrasound
- Iskeni ye-MRI
- Iskeni ye-CT
Zeziphi iindlela zonyango ezilungileyo?
Iindaba ezimnandi zezokuba uninzi lwexesha, oku akudingi tyando. Kodwa kufuna umonde nonyango. Kungathatha iinyanga ezininzi ukuba intlungu iphele ngokupheleleyo.
Unyango olungelulo utyando
Okokuqala, ugqirha ucebisa izinto ezinje. Oku sikubiza ngokuba yindlela ye-RICE .
| Indlela | Kwenziwe ntoni |
|---|---|
| R - Ukuphumla | Ziphephe izinto ezibeka uxinzelelo edolweni (ukubaleka, ukutsiba) ngokupheleleyo. Endaweni yoko, yenza umthambo ongathwali ubunzima njengokudada. |
| I - Umkhenkce (Umkhenkce) | Faka umkhenkce kwindawo ebuhlungu malunga nemizuzu engama-20 izihlandlo ezininzi ngemini. Musa ukuwufaka umkhenkce ngqo eluswini, wusonge ngetawuli. |
| C - Uxinzelelo (ukusebenzisa uxinzelelo) | Ukuze unciphise ukudumba, yisonge kakuhle loo ndawo ngento efana nebhandishi ye-crepe. |
| E - Ukuphakama | Ukuze unciphise ukudumba, xa ulele phantsi, gcina imilenze yakho iphakanyisiwe ngaphezu kwentliziyo yakho, kunye nemiqamelo emibini okanye emithathu. |
Ezinye iindlela zonyango
- Nxiba izihlangu ezilungileyo: Musa ukuhambahamba unganxibanga zihlangu. Nxiba izihlangu ezinesithende esiphezulu kancinci esixhasa iinyawo zakho. Ugqirha wakho unokucebisa ukuphakanyiswa kwezithende okanye ii-orthotics ezenziwe ngokwezifiso (isixhobo sokufaka izihlangu esenzelwe unyawo lwakho ngokukodwa).
- Iipilisi zokunciphisa iintlungu: Ungathatha ii-NSAID, ezifana ne-ibuprofen. Kodwa khumbula, musa ukuzithatha rhoqo ezi pilisi ixesha elingaphezu kwenyanga ngaphandle kokubonisana nogqirha wakho.
- Unyango Lomzimba: Oku kubaluleke kakhulu. Ingcali yonyango lomzimba iya kukufundisa imithambo yokuqinisa izihlunu zakho zesinqe kunye nemithambo yokuzolula.
- Unyango lweShockwave: Olu nyango lusebenzisa amaza esandi anamandla ukunciphisa iintlungu nokukhawulezisa ukuphiliswa.
Kunini apho kufuneka khona utyando?
Ukuba uzame ezi ndlela zonyango kangangeenyanga ezi-6 kwaye iintlungu azikapheli, ugqirha wakho angacinga ngotyando. Kukho iintlobo ezahlukeneyo zotyando. Olona tyando lufanelekileyo luya kuxhomekeka kubukhali bemeko yakho, ubudala bakho, kunye nenqanaba lomsebenzi wakho.
- I-Gastrocnemius recession: Utyando lokwandisa umsipha we-gastrocnemius.
- Ukususwa kwezicubu kunye nokulungiswa: Ukususa iindawo ezonakeleyo zemisipha kunye nokuthunga iindawo eziphilileyo.
- Ukususwa kwemisipha ngokudluliselwa kwemisipha: Ukuba ngaphezulu kwe-50% yemisipha yonakele, omnye umsipha (umz., umsipha ogoba ubhontsi omkhulu ujonge ezantsi) uyathathwa uze utyalwe kwindawo eyonakeleyo.
Ingathintelwa njani le meko ukuba ingenzeki?
Bathi, “Ukuthintela kungcono kunonyango.” Ngoko ke ukuba uyazikhumbula ezi zinto, ungayiphepha le meko ibuhlungu.
- Zifudumeze kakuhle ngaphambi kokuba uzilolonge: Musa ukuqala ukubaleka ngoko nangoko. Zifudumeze malunga nemizuzu emi-5-10.
- Yolula imisipha yakho rhoqo: Yenza umthambo owolula imisipha yakho kakuhle ngaphambi nasemva kokuzilolonga.
- Yongeza iindlela ezahlukeneyo zokuzilolonga: Endaweni yokubaleka yonke imihla, ukuba ubaleka ngenye imini, ujikeleze enye imini, uze ubhukude ngenye imini, uya kuyeka ukubeka uxinzelelo kwilungu elifanayo.
- Kancinci kancinci yonyusa ubukhali bomthambo wakho: Musa ukuzama ukubaleka iikhilomitha ezili-10 ngaxeshanye. Yonyusa umgama kancinci kancinci.
- Nxiba izihlangu ezifanelekileyo: Sebenzisa izihlangu ezifanelekileyo kumdlalo owudlalayo kwaye zibonelela ngenkxaso efanelekileyo ezinyaweni zakho.
- Nciphisa ukubaleka kwiinduli nakwiindawo ezingalinganiyo.
Eyona nto ibalulekileyo kukumamela umzimba wakho. Ukuba uziva iintlungu, musa ukuzityeshela. Yima uphumle.
Umyalezo Wokuya Ekhaya
- I-Achilles tendinitis kukulimala okugqithisileyo kwi-tendon. Akwenzeki ngobusuku obunye.
- Ukuba uziva iintlungu, ukuphumla yeyona ndlela ilungileyo yonyango . Musa ukuzilolonga xa uziva iintlungu.
- Ukuba unyango luqalwe kwangethuba, inkqubo yokuphiliswa iya kuba lula kakhulu kwaye ikhawuleze.
- Le meko inokuthintelwa ngezinto ezilula ezifana nokunxiba izihlangu ezifanelekileyo kunye nokuzolula ngaphambi nasemva kokuzilolonga.
- Ukuba intlungu ayipheli kwiiveki ezimbalwa, ukuba intlungu inzima, okanye ukuba uva isandi 'sokunqakraza' endlebeni, bona ugqirha ngokukhawuleza.
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