Ngaba izithende zakho zihlala zibuhlungu? Unobangela unokuba yingxaki ye-fat pad esithendeni sakho (Heel Fat Pad Syndrome)!

Ngaba wakha waziva intlungu ebukhali esithendeni sakho ngelixa uhamba okanye ubaleka? Ingavakala ngathi yinaliti ekuhlabayo, okanye umntu okucinezela kakhulu, okanye nokuba kukukrweleka. Le ntlungu icaphukisayo inokwenza kube nzima kakhulu ukwenza imisebenzi yakho yemihla ngemihla. Esinye sezizathu eziphambili zoku yingxaki eyenzeka kwi-fat pad yesithende, esiza kuthetha ngayo namhlanje, imeko ebizwa ngokuba yi-`(Heel Fat Pad Syndrome)`.

Yintoni i-'Heel Fat Pad Syndrome'?

Ngamafutshane, ukuncitshiswa kwe-fat pad esithendeni sakho, okanye ukulahleka kokuqina kwayo, yinto esiyibiza ngokuba yi-"Heel Fat Pad Syndrome". Khawuthelekelele, phantsi kwezithende zethu, phezu kwethambo, kukho umaleko otyebileyo wezicubu ezinamafutha, njengomatrasi wendalo . Oku kukukhusela ithambo lethu lesithende ('ithambo lesithende' okanye 'i-calcaneus') ekutshatyalalisweni komhlaba xa sihamba, sibaleka, kwaye sitsiba. Isebenza njenge-"shock absorber" emotweni. Ngokuhamba kwexesha, ngenxa yezizathu ezahlukeneyo, le fat pad iyawohloka kwaye iimpawu zayo zokuthambisa ziyancipha, apho intlungu iqala khona.

Usenokuba ukhe weva le meko ibizwa ngokuba yi-'fat pad atrophy', 'fat pad syndrome', okanye 'heel fat pad atrophy'.

Ixhaphake kangakanani le meko?

Enyanisweni, iHeel Fat Pad Syndrome yeyona nto ibangela intlungu yesithende, emva kwePlantar Fasciitis. Nangona kunjalo, idla ngokubhidaniswa nePlantar Fasciitis, njengoko iimpawu zinokufana kakhulu. Ke ngoko, kubalulekile ukuchonga unobangela ochanekileyo.

Zithini iimpawu ze-"Heel Fat Pad Syndrome"?

Jonga ukuba unayo na enye yezi mpawu:

• Intlungu ebukhali, enzulu, efana nokudumba okuvela embindini wesithende xa uhamba, umi, okanye ubaleka.
• Xa ucinezela kakhulu esithendeni sakho ngomnwe wakho, intlungu efanayo endiyikhankanyileyo ngaphambili iyavela kwakhona.
• Intlungu iyanda ngokucacileyo xa ume ixesha elide, xa usenza umthambo onamandla (umzekelo, ukutsiba, ukubaleka, ijimnastiki, ibhola yomnyazi), okanye xa uhamba kwiindawo eziqinileyo (ezifana nomthi, ikhonkrithi, iithayile zeseramikhi) ngaphandle kwezihlangu .

Ukuba imeko ayinzima kangako, usenokungabi nazimpawu zibalulekileyo. Okanye usenokuziva iintlungu ezincinci ngamanye amaxesha xa uhamba unganxibanga zihlangu, ubaleka, okanye ucinezela iinzwane zakho esithendeni sakho.

Ziziphi izizathu eziphambili zoku?

Le meko ibizwa ngokuba yi-"Heel Fat Pad Syndrome" ayiphumi ngequbuliso. Isizathu esiphambili soku "kukuguga" okwenzeka ngokuhamba kwexesha. Kukho izinto ezininzi ezibangela oku:

• Ukwaluphala: Izinto ezininzi emzimbeni wethu ziyatshintsha ngokuhamba kweminyaka. Ngokufanayo, umaleko wamafutha kwizithende uyancipha kancinci kancinci, inani lamafutha kuwo liyancipha, kwaye ukuthamba kwawo kunokuncipha.
• Ukwanda kobunzima: Njengoko sikhula, uxinzelelo kumaleko wamafutha ezithendeni zethu luyanda. Oku kubangela ukuba uphele ngokukhawuleza, ulahlekelwe bukuguquguquka kwawo kunye neempawu zokuthambisa.
• Imbali yosapho: Ukuba kukho umntu kusapho lwakho okhe waba nale meko, okanye ukuba unesifo esichaphazela izicwili zomzimba (ezifana ne-lupus okanye i-rheumatoid arthritis), usemngciphekweni omkhulu wokufumana le meko.
• Ukulimala kwesithende: Ukubetheka kabukhali kwesithende, njengokutsiba ngequbuliso ukusuka kwindawo ephakamileyo, nako kungaba ngunobangela woku.
• Ukungalingani kokuhamba: Ukuba kukho ukungalingani kwindlela esihamba ngayo (ukuhamba) – oko kukuthi, indlela iinyawo zethu ezibetha ngayo emhlabeni, indlela ubunzima bomzimba wethu obusasazwa ngayo ezinyaweni – ngokuhamba kwexesha, umaleko wamafutha ezithendeni unokonakala ngendlela engaqhelekanga.
• Ulwakhiwo lweenyawo: Abanye abantu baneenguqu kwindawo ye-arch yeenyawo zabo (umz. iinyawo ezisicaba okanye ii-arches eziphakamileyo) kunye neengxaki zokuhamba, ezinokubangela uxinzelelo olongezelelekileyo kwisithende.
• Izihlangu ezingafanelekanga: Isizathu esikhulu soku kukusebenzisa rhoqo izihlangu okanye iisandali ezinganiki inkxaso okanye ukufunxa unyawo . Emva koko lonke uxinzelelo luza esithendeni, kwaye umaleko wamafutha uyaphela ngokukhawuleza.
• Ukuhamba kwiindawo eziqinileyo: Ukuhamba rhoqo okanye ukubaleka kwiindawo eziqinileyo ezifana nesamente okanye iithayile ezingenazo iisandali kunempembelelo enkulu kumaleko onamafutha esithende.
• Imisebenzi ethile oyenzayo rhoqo: Imisebenzi edla ngokubangela ukuba izithende zakho zibetheke emhlabeni (umz. ukubaleka, ibhola yomnyazi, ithenisi, ivolibholi, ijimnastiki) kunye nokuma ixesha elide inokubangela le meko.
• Iinaliti zeCorticosteroid zangaphambili: Ngamanye amaxesha, iinaliti ze-steroid ezibizwa ngokuba yi-corticosteroids, ezisetyenziselwa ukunyanga ezinye iintlungu zeenyawo kunye nokudumba, zinokubangela ukuba umaleko wamafutha esithendeni ube mncane kwaye unciphe njengesiphumo esingesihle. Ukujova rhoqo ngesithende nge-steroid kunokunyusa le ngozi.

Oku kunokubangelwa naziimeko ezithile zempilo.

• I-Plantar Fasciitis: Oku kukuvuvukala kwe-ligament etyebileyo ebizwa ngokuba yi-plantar fascia eqala esithendeni ukuya ezinzwaneni. Oku kukwabangela intlungu yesithende.
• Izihlunu zeSithende: Xa kuvela izihlunu ezincinci ezifana nameva ('izihlunu zeSithende') kwithambo lesithende, zinokubeka uxinzelelo kwimisipha yonyawo kwaye zinciphise ukuguquguquka komaleko onamafutha wesithende.
• Iinyawo ezineengqimba eziphakamileyo: Abanye abantu banengqimba ephezulu ngokungaqhelekanga ezinyaweni zabo. Oku kunokutshintsha ulwakhiwo lonyawo ngokusisigxina kwaye kuchaphazele imisipha enyaweni.
• (Isifo seswekile sohlobo lwesibini): Abantu abanesifo seswekile sohlobo lwesibini banokufumanisa ukuwohloka kwamafutha kunye neproteni ebalulekileyo ebizwa ngokuba yi-collagen kumaleko wamafutha.
• I-Lupus kunye ne-Rheumatoid Arthritis: Ezi zifo zokuzikhusela komzimba zichaphazela izicubu zomzimba ezidityanisiweyo, kuquka nezicubu ezidityanisiweyo ezinyaweni.

Oogqirha bayibona njani le meko?

Xa usiya kugqirha oneentlungu zesithende, uza kuqala akubuze ngembali yakho yezonyango kunye neempawu zakho zangoku.

Usenokuva izinto ezinje, ingakumbi malunga nentlungu yesithende sakho:

• Intlungu ivakala njani? (umz., ingaba iqinile, iyahlaba, okanye iyabetha?)
• Ngowuphi umhla oziva ngayo iintlungu?
• Ziziphi izinto ezenza intlungu ibe mandundu?
• Kudala kangakanani le ntlungu ikhona?
• Ingaba intlungu iyancipha xa uphumla?

Okulandelayo, ugqirha uza kwenza uvavanyo lomzimba lonyawo lwakho. Baza kukhangela naziphi na iingxaki zesakhiwo sonyawo kunye nokuba uziva iintlungu na xa ucinezela embindini wesithende. Banokuthelekisa nobukhulu be-heel fat pad xa umi naxa ungami. I-heel fat pad ephilileyo kufuneka ibe phakathi kwe-1 kunye ne-2 centimeters (0.4 kunye ne-0.8 intshi) ubukhulu. Ukuba i-heel fat pad ivakala iqinile okanye iqinile xa uyichukumisa, oko kuthetha ukuba ayiguquguquki kangako. Oku kunokuba luphawu lwesi sifo.

Ngamanye amaxesha, ukuqinisekisa imeko echanekileyo nokuthintela ezinye izizathu zentlungu yesithende (umz., ukwaphuka, ukuqhekeka kwesithende), i-X-ray, i-ultrasound scan, okanye i-MRI (Magnetic Resonance Imaging) inokucetyiswa.

Zithini iindlela zonyango zoku?

Iindaba ezimnandi zezokuba le meko idla ngokulawulwa ngonyango olulula, olusetyenziswa ekhaya (`unyango olulondolozayo`). Iinjongo eziphambili zale nyango zezi:

• Ukunciphisa iintlungu nokudumba.
• Ukukhusela umaleko wamafutha okhoyo.
• Ukuthintela umonakalo ongakumbi kumaleko wamafutha.

Kwezinye iimeko ezinzima, unyango oluntsonkothileyo ('iindlela eziphambili') lunokufuneka. Oku kubandakanya ukongeza izinto ezongezelelweyo ukwandisa ubukhulu bomaleko wamafutha esithendeni.

Iindlela ezilula zonyango (ezigcina indalo):

• Phumla: Phumla imilenze yakho kangangoko unako. Nciphisa imisebenzi echaphazela kakhulu (njengokutsiba ngamandla nokubaleka) enokubangela intlungu esithendeni.
• Faka umkhenkce: Emva komsebenzi obangela intlungu, faka ipakethe yomkhenkce esithendeni sakho malunga nemizuzu engama-20. Ungakwenza oku izihlandlo ezininzi ngemini.
• Amayeza: Amayeza athengiswa ngaphandle kwemvume kagqirha angasetyenziswa ukunciphisa iintlungu nokudumba. Imizekelo ibandakanya ibuprofen (Advil®, Motrin®) kunye ne-naproxen (Aleve®). Nangona kunjalo, kungcono rhoqo ukubonana nogqirha ngaphambi kokuba usebenzise naliphi na iyeza.
• Izihlangu ze-Orthopedic: Nxiba izihlangu ze-orthopedic ezibonelela ngenkxaso elungileyo kunye nokuthambisa, ingakumbi isithende. Ungafumana ingcebiso kugqirha weenyawo okanye kwivenkile ekhethekileyo ethengisa ezo zihlangu.
• Ukuncamathisela isithende sakho: Le yindlela yokubeka ithambo lesithende phantsi kwethambo lesithende kunye nokufaka iteyiphu ekhethekileyo kwisithende ukuze kuxhaswe kwaye kugcinwe isikhuseli. Ugqirha wakho okanye ingcali yezonyango iza kukubonisa indlela yokwenza oku.
• Iikomityi zesithende, izihlangu ezifakelweyo kunye neekawusi ezifakelweyo: Iikomityi zesithende, izihlangu ezifakelweyo kunye neekawusi ezifakelweyo, ezifumaneka kwiikhemesti okanye kwi-intanethi, zibonelela ngokuncamathisela kunye nenkxaso eyongezelelweyo kwizithende zakho.
• Inkqubo yokuzilolonga: Phantsi kwesikhokelo sikagqirha wakho okanye ingcali yezonyango, ungafunda ukolula izihlunu zakho zethole kunye nokuzilolonga okunokukunceda ugcine ulungelelwano olufanelekileyo phakathi konyawo, idolo, isinqe kunye nokungalingani okufanelekileyo.

Iindlela zonyango eziphambili (ezintsonkothileyo):

• Izinto ezifakwa kwi-dermal filler: Kule ndlela, izinto ezahlukeneyo zendalo okanye ezenziweyo okanye ezifakwe kwi-fluid filler zifakwa kwi-fat layer yesithende ukuze kwandiswe ubukhulu bayo. Umzekelo, kukho izinto ezifakwa kwi-dermal fillers eziqulethe izinto ezifana ne-Poly-L-lactic acid kunye ne-Hyaluronic acid. I-Silicone nayo ngamanye amaxesha iyasetyenziswa, kodwa kukho impikiswano malunga nokusetyenziswa kwayo kuba inokuhamba iye kwezinye iindawo zomzimba kwaye inokubangela ukusabela okuncinci ukuya kokubi. Iziphumo zezi zinto ezifakwa kwi-dermal fillers zihlala malunga neenyanga ezi-6 ukuya kwezi-12. Kuxhomekeke kwizinto ezifana nendlela ophila ngayo, inqanaba lomsebenzi, ubunzima bomzimba, kunye nobudala.
• Ukufakelwa kwamafutha (okanye ukufakelwa kwamafutha e-autologous): Oku kuquka ukuthatha inani elincinci lamafutha kwelinye ilungu lomzimba wakho (njengethanga okanye isisu), ukuwacoca, nokuwafaka kwindawo yokugquma amafutha esithendeni sakho (ukufakelwa). Le yinkqubo edla ngokuba yeyokunyanga ngaphandle kwesibhedlele. Iziphumo zihlala ixesha elide kunezo zigcwalisa isikhumba.
• Ukufakelwa kwezicubu: Le ndlela isebenzisa izicubu zamafutha ezithathwe komnye umntu (umnikeli). Ekubeni kusetyenziswa iiseli zamafutha kuphela, akukho thuba lincinci kakhulu lokwaliwa ngumzimba. Le ikwayindlela yotyando. Kuthatha ixesha elide ukuphiliswa kunezinye iindlela (kungathatha malunga neeveki ezi-6-8 ukuba izicubu ezintsha zidibane nezicubu ezikhoyo). Kuxelwe ukuba olu nyango lunokubonelela ngokunciphisa iintlungu kangangeminyaka emi-5.

Ngamanye amaxesha, ukuba ukukhubazeka okuzelwe okanye okufunyenweyo kwiinzwane zakho, iinyawo, amaqatha, imilenze, amadolo, okanye izinqe kutshintsha indlela umzimba wakho osasaza ngayo ubunzima xa uhamba, kwaye ukuba oku kuchaphazela kakhulu ubomi bakho, okwenza kube nzima ukwenza imisebenzi yemihla ngemihla, oogqirha banokucinga ngotyando lokulungisa ukukhubazeka.

Kuza kwenzeka ntoni ukuba ayinyangwa?

Ukuba awuyinaki imeko ethi ``Heel Fat Pad Syndrome'' ngaphandle kokuyinyanga, ingakhokelela kwiingxaki ezifana nezi:

• Intlungu iya kuqhubeka. Inganciphisa umgangatho wobomi bakho.
• Kuba nzima ukuhamba, ukudlala imidlalo, nokwenza imisebenzi yemihla ngemihla.
• Usenokungazi ukuba utshintsha indlela ohamba ngayo ukuze unciphise iintlungu, nto leyo enokubeka uxinzelelo olungeyomfuneko kwamanye amalungu emzimbeni, nto leyo eyonyusa umngcipheko wokuwa kunye nokwenzakala kwezinye iindawo.

Ingathintelwa njani le meko?

Nangona singenakuzithintela ngokupheleleyo izinto ezenzekayo ngenxa yobudala okanye ufuzo olubangelwa ziintsapho, singawunciphisa umngcipheko wokufumana esi sifo (iHeel Fat Pad Syndrome) ngokutshintsha ezinye iindlela zokuphila nokuthatha amanyathelo okuthintela:

• Nxiba izihlangu ezilingana kakuhle neenyawo zakho, ezinenkxaso entle yesithende, kunye ne-cushion. Nxiba izihlangu zemidlalo ezifanelekileyo xa usenza imisebenzi echaphazela kakhulu umzimba.
• Kuphephe ukunxiba izihlangu ezinezithende eziphakamileyo rhoqo. Azisabalalisi ubunzima bomzimba wakho ngokulinganayo ezinyaweni zakho, endaweni yoko zibeka uxinzelelo olungakumbi kwindawo ethile yonyawo lwakho (ngokuqhelekileyo ngaphambili).
• Nciphisa imisebenzi ebeka uxinzelelo olukhulu kwizithende, njengokubaleka, ibhola yomnyazi, kunye nejimnastiki. Nika i-heel fat pad ixesha lokuphola emva kwemisebenzi enjalo.
• Gcina ubunzima bomzimba busempilweni. Ukutyeba kakhulu kwandisa uxinzelelo kwizithende zakho.
• Kuphephe ukuhamba ngeenyawo kangangoko unako, ingakumbi kwiindawo ezingalinganiyo neziqinileyo (ezifana neethayile, iinkuni, isamente).
• Jonga zonke izihlangu zakho rhoqo. Ukuba umphantsi wesihlangu sakho ugugile ngandlela thile (njengokuba elinye icala ligugile ngakumbi), okanye ukuba umqamelo ongaphakathi kwesihlangu awusabonakali uxhasa, tshintsha isihlangu.

Ngaba le `(Heel Fat Pad Syndrome)` inganyangeka ngokupheleleyo?

Inyaniso kukuba, akukho nto ibizwa ngokuba "lunyango olupheleleyo lwexesha elide" lwe-"Heel Fat Pad Syndrome". Kuba, njengoko sikhula, kwaye njengoko sihamba, sibaleka, kwaye sitsiba ngokuqhelekileyo ("ukuguga kwendalo"`), i-fat pad esithendeni iyancipha kwaye inciphe ngandlela ithile. Nangona kunjalo, njengoko bekutshiwo ngaphambili, ukuba uthatha amanyathelo afunekayo ukunciphisa iintlungu zesithende, ukudumba, kunye nokuthintela umonakalo ongakumbi kwi-fat pad, ngokuqinisekileyo unokuphucula umgangatho wobomi bakho kwaye uqhubeke nokwenza imisebenzi oyithandayo.

Yintoni umahluko phakathi kwe-`(Heel Fat Pad Syndrome)` kunye ne-`(Plantar Fasciitis)`?

Eli lixesha apho abantu abaninzi bedidekile khona, ngoko ke kubalulekile ukwazi umahluko ophambili phakathi kwezi meko zimbini.

Cinga ngayo, i-"Plantar Fasciitis" kukudumba okanye ukudumba okubuthathaka kwe-"plantar fascia", ibhendi etyebileyo yezicubu ezidityanisiweyo ezihamba ezantsi konyawo lwakho, ukusuka esithendeni ukuya ezinzwaneni zakho. Le "plantar fascia" yiyo enika inkxaso "kwi-arch" yonyawo lwakho.

• Uphawu oluphambili lwe-plantar fasciitis yintlungu ebuhlungu esithendeni. Le ntlungu idla ngokuba ngaphakathi kwesithende, kufutshane neenyawo. Ngamanye amaxesha intlungu ingasasazeka nakwi-arch yonyawo.
• Xa wolula umlenze wakho, uziva uxinene kwaye utsalwa ezantsi konyawo lwakho.
• Eyona nto ibalulekileyo kukuba intlungu iba nkulu kakhulu xa uqala uvuka ebhedini kusasa uze uthathe amanyathelo okuqala ambalwa. Nangona intlungu ibonakala ngathi iyaphela emva kokuhamba kancinci, ukuba uyaqhubeka nokufaka ubunzima emlenzeni, intlungu iyanda kwakhona ekupheleni kosuku.
• Ngexesha lovavanyo lwezonyango, ukuba i-'plantar fascia' icinezelwe, kuvela intlungu ebukhali nehlabayo, ngokungathi ihlatywa ngenaliti.

Nangona kunjalo, kwi-`(Heel Fat Pad Syndrome)`:

• Intlungu iphakathi kwesithende, njengenxeba elinzulu nelisondeleyo.
• Intlungu ixhaphake kakhulu xa uhamba, umi, okanye usenza imisebenzi echaphazela kakhulu ixesha elide. Intlungu iba mandundu nangakumbi xa uhamba kwiindawo eziqinileyo ungenazo iisandali.
• Le ntlungu inokwenzeka nangaliphi na ixesha emini, ebusuku, okanye xa uphumle.
• I-Heel Fat Pad Syndrome inokwenzeka kakhulu kwiinyawo zombini ngaxeshanye kunePlantar Fasciitis.

Kubalulekile: Ngamanye amaxesha zombini ezi meko zinokwenzeka kunye. Kwakhona, umntu one-`(Plantar Fasciitis)` unokufumana i-`(Heel Fat Pad Syndrome)` kamva. Uyazi ukuba oko kwenzeka njani? Xa i-`Plantar fascia` yonakele, ubunzima bonyawo abusasazeki kakuhle xa uhamba okanye ubaleka. Emva koko, uxinzelelo olungakumbi lufakwa kwi-fat pad yesithende, ezama ukuyikhulula ngokukhawuleza.

Masifunde kancinci malunga nokuqhekeka koxinzelelo lwe-calcaneal.

Enye into ekufuneka uyazi. Ithambo elisesithendeni sakho libizwa ngokuba yi-calcaneus. Iintshukumo eziphindaphindayo ezifana nokubaleka zinokubangela ukuqhekeka okuncinci okanye ukuqhekeka kwe-calcaneus. Oku kubizwa ngokuba kukuqhekeka koxinzelelo. Ukuba une-calcaneal stress fracture, uya kuziva iintlungu esithendeni nasemva kwesithende. Le ntlungu yesithende iya kwanda kancinci kancinci ngokuhamba kwexesha. Ekuqaleni, iya kubakho kuphela ngexesha lomsebenzi, kodwa kamva iya kuqala ukubuhlungu nokuba umlenze wakho uphumle. Kusenokufuneka wenze i-bone scan, i-CT scan, okanye i-MRI scan ukuze kuchongwe ukuba iintlungu zesithende sakho zibangelwa kukuqhekeka koxinzelelo.

Okokugqibela, yintoni ekufuneka uyikhumbule (Umyalezo Wokuya Ekhaya)

Ngoko ke, ngokufutshane, isifo se-heel fat pad kukulahlekelwa ngumaleko wamafutha otyebileyo, ofana nomqamelo kwindawo yesithende seenyawo zethu osinceda ukuxhasa ubunzima bomzimba wethu kwaye usikhusele ekuthukeni. Oku kunokubangelwa zizinto ezininzi, kubandakanya ubudala, imisebenzi ebeka uxinzelelo kwisithende, ukunyuka kobunzima, kunye nokusasazwa kobunzima obungalinganiyo ngelixa uhamba. Uphawu oluphambili yintlungu ebukhali, enzulu embindini wesithende.

Eyona nto ingcono kukuba unyango olulula olufana nokuphumla, iintlungu, umkhenkce, izihlangu ezifanelekileyo, kunye nokuzilolonga njengoko ugqirha wakho eyalele njalo kunokunceda ukulawula le meko. Kwezinye iimeko ezinzima, kukho unyango oluphambili olufumanekayo.

Ukuba unentlungu engapheliyo esithendeni, musa ukuyityeshela. Ngokuqinisekileyo bonana nogqirha ukuze akunike icebiso. Okukhona uqaphela ingxaki ngokukhawuleza, kokukhona ungaqala unyango olufanelekileyo ngokukhawuleza. Emva koko unokuthintela imeko ukuba ibe mandundu, uphile ngokukhawuleza, kwaye uqhubeke nemisebenzi yakho yemihla ngemihla ngovuyo!

Intlungu yesithende , isifo se-heel fat pad, i-plantar fasciitis, i-heel fat pad, iintlungu zeenyawo, iingxaki zesithende, umqamelo wesithende