Ngaba uqhelene neentlungu ezibuhlungu ezithendeni zakho xa uqala uvuka ebhedini kusasa uze ubeke iinyawo zakho phantsi... okanye iintlungu ozivayo xa uhamba umgama omncinci okanye xa ume imini yonke emsebenzini? Enyanisweni, le ntlungu yesithende yingxaki eqhelekileyo abantu abaninzi kwilizwe lethu abanayo, kwaye iphazamisana nemisebenzi yabo yemihla ngemihla. Ke namhlanje, masithethe ngale nto, yintoni kanye kanye ebangela oko, kunye nento esifanele siyenze, ngokulula nangokuzola.
Yintoni kanye kanye le ntlungu yesithende?
Ngamafutshane, intlungu yesithende yintlungu, ukuqina, okanye ukuthamba naphi na esithendeni sakho. Nangona kunjalo, idla ngokuvakala phantsi kwesithende (esinqeni) okanye ngasemva kwesithende . Kukho iimeko ezahlukeneyo ezinokubangela le ntlungu. Ezimbini eziphambili yi-"Plantar Fasciitis" kunye ne-"Achilles Tendinitis".
Le ntlungu inokwenza kube nzima ukuhamba nokwenza imisebenzi yemihla ngemihla. Kungoko ke, kubaluleke kakhulu ukubona ugqirha wakho ukuze ufumane unobangela ochanekileyo. Kwiimeko ezininzi, le meko inokunyangeka ngonyango olulula olungelulo utyando. Kodwa kubalulekile ukuba nomonde kwaye unike umzimba wakho ixesha olidingayo ukuze uphile.
Ziziphi izizathu eziphambili zentlungu yesithende?
Kukho izizathu ezahlukeneyo zentlungu yesithende. Ngamanye amaxesha intlungu inokuvela ngequbuliso ngaphandle kokwenzakala. Ngamanye amaxesha, intlungu iyanda kancinci kancinci. Makhe sijonge izizathu ngokusekelwe apho intlungu ikhoyo.
| Indawo apho intlungu yenzeka khona | Isizathu esinokwenzeka kunye nengcaciso |
|---|---|
| Umva wesithende | I-Achilles Tendinitis: Oku kukudumba kwe-band eqinileyo yezicubu (i-Achilles tendon) edibanisa ithambo lakho le-shin nethambo lakho lesithende. Kuqhelekile kubantu abadlala imidlalo equka ukubaleka nokutsiba. Kubangela iintlungu, ukudumba, kunye nokuqina ngasemva kwesithende sakho. I-Bursitis: Le meko yenzeka xa iingxowa ezizaliswe lulwelo (i-bursae) phakathi kwamalungu ethu ezinceda ekushukumeni zivuvukala. Ingavakala ngathi kukutyumza ngasemva kwesithende. Ixhaphake kakhulu kubantu abama ixesha elide. Ukukhubazeka kukaHaglund: Ukudumba ixesha elide kunokubangela ukuba kubekho iqhuma elinomqolo (iqhuma elinomqolo) ngasemva kwesithende. Le ntlungu iba mandundu xa unxibe izithende eziphakamileyo. Isifo sikaSever (iCalcaneal Apophysitis): Esi sisizathu esiqhelekileyo sentlungu yesithende kubantwana abasebenzayo nababalekayo abaphakathi kweminyaka esi-8 ukuya kweli-14 ubudala. Intlungu ibangelwa kukusebenza kakhulu okubeka uxinzelelo kwipleyiti yokukhula ngasemva kwesithende. |
| Ngaphantsi kwesithende (isoli) | Ukutyumza Kwamathambo (Ukutyumza): Xa unyathela into eqinileyo okanye ebukhali, njengelitye, umaleko wamafutha phantsi kwesithende sakho unokutyumza. Usenokungaboni matyumza, kodwa unokuziva iintlungu xa uhamba. Ukwaphuka koxinzelelo: Ukwaphuka okuncinci kwithambo lesithende okubangelwa kukuxinwa kakhulu kunokubangela iintlungu esinqeni, ecaleni, nasemqolo. I-Plantar Fasciitis: Le yeyona nto ibangela intlungu yesithende . Ngamafutshane, kukho i-band yezicubu (fascia) ehamba ezantsi konyawo lwakho njengesaphetha. Le band iyanwebeka, ikrazuke, kwaye ivuvuke. Oku kuqhelekile kubantu ababalekayo, abatsibayo, okanye abasebenza kwiindawo eziqinileyo (ikhonkrithi). I-Heel Spurs: I-plantar fasciitis yexesha elide inokubangela ukudumba kwethambo kwithambo lesithende. Le spur ayisoloko ibuhlungu, kodwa inokuba buhlungu kwabanye abantu. |
Ngubani osengozini enkulu yokuba neentlungu zesithende?
Nantoni na ebeka uxinzelelo okanye uxinzelelo olukhulu enyaweni lakho inokubangela iintlungu zesithende. Izinto ezifana nendlela ohamba ngayo kunye nokuma konyawo lwakho nazo zinokuchaphazela oku.
Usenokuba namathuba amaninzi okuba nentlungu yesithende,
- Ukuba utyebile kakhulu .
- Ukuba une -arthritis ezinyaweni nasemaqatheni, ezinyaweni ezisicaba, okanye ezigobileyo .
- Ukuba ungumntu obalekayo notsiba kakhulu ngelixa udlala imidlalo okanye usenza umthambo.
- Ingakumbi ukuba ume emhlabeni wesamente ixesha elide .
- Ukuba unxiba izihlangu ezingalinganiyo kakuhle nonyawo lwakho, okanye ezingenayo inkxaso yegophe okanye i-cushion .
Ungayinyanga njani le ntlungu?
Eyona nto ingcono kukuba iingxaki ezininzi zentlungu yesithende zinokunyangwa ngokuhamba kwexesha ngonyango olungelulo utyando. Iinjongo eziphambili zonyango kukunciphisa iintlungu nokudumba, ukwandisa ukuguquguquka kweenyawo, kunye nokunciphisa uxinzelelo kwisithende.
Eyona nto ibalulekileyo kukuba ukungawunaki umvandedwa kunokwenza ingxaki ibe mandundu. Ngoko ke, kubalulekile ukuphumla nokufuna unyango olufanelekileyo.
Ngezantsi kukho ezinye iindlela zonyango eziqhelekileyo ezinokuthi zicetyiswe ngugqirha.
| Indlela yonyango | Inkcazo |
|---|---|
| Izithomalalisi zentlungu kunye nomkhenkce | Iipilisi zokunciphisa iintlungu ezibhalwe ngugqirha (ii-NSAID) kunye neepakethe zomkhenkce zinokunceda ekunciphiseni iintlungu nokudumba. |
| Ukolula | Ugqirha wakho okanye ingcali yezonyango iza kukufundisa imithambo elula yokukhulula izicubu eziqinileyo kunye nezihlunu. |
| Ulungiso lwenyama | Ukuphulula umzimba kunye nonyango lwe-ultrasound kunokunceda ukuphilisa izicwili ezonakeleyo kunye nokunciphisa iintlungu kunye nokudumba. |
| Izixhobo ze-Orthotic | Izihlangu ezifakelweyo/i-orthotics zinokunceda ekunciphiseni uxinzelelo kwisithende. Abanye abantu banokunxiba i-splint ekhethekileyo ebusuku ukunceda ekunciphiseni iintlungu zasekuseni. |
| Iinaliti | Ugqirha angagqiba ekubeni akunike inaliti ye-steroid ukulawula iintlungu nokudumba. Oku kunokuba luncedo ngakumbi kwiimeko ezifana ne-"Plantar Fasciitis" kunye ne-"Bursitis." |
Ufanele uye nini kugqirha?
Ukuba uhlangabezana nezi zinto, qiniseka ukuba ubonana nogqirha.
- Ukuba intlungu ayipheli emva kweeveki ezimbalwa zokuphumla nokuthatha amayeza okudambisa iintlungu.
- Ukuba intlungu yenza kube nzima ukuhamba okanye ukuhamba ngokuqhelekileyo .
- Ngenyawo okanye esithendeniUkuba kukho ukudumba okukhulu, ukuqina, okanye ukubomvu .
Ugqirha wakho uza kukuxilonga aze, ukuba kuyimfuneko, enze uvavanyo olufana ne-X-ray ukuze afumanise unobangela wentlungu yakho. Amaxesha amaninzi, i-MRI okanye i-ultrasound inokufuneka ukuze kujongwe iingxaki zezicubu ezithambileyo.
Umyalezo Wokuya Ekhaya
- Intlungu yesithende yimeko eqhelekileyo kakhulu, kodwa ayifanele ingananzwa.
- Amaxesha amaninzi, unobangela wale ntlungu unokuba yimeko ebangelwa kukusetyenziswa kakhulu, njenge-"Plantar Fasciitis".
- Ukuphumla, umkhenkce, umthambo ofanelekileyo, kunye nokunxiba izihlangu ezifanelekileyo zizinto ezibalulekileyo kunyango.
- Ukulawula ubunzima bomzimba wakho yindlela entle yokunciphisa uxinzelelo kwizithende zakho.
- Ukuba intlungu iyaqhubeka okanye inzima, qiniseka ukuba ufuna ingcebiso kagqirha. Okukhona unyango luqala ngokukhawuleza, kokukhona kulula ukuchacha.
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