Ngaba uziva intlungu ebukhali esithendeni sakho xa uqala ukuphuma ebhedini kusasa, ngokungathi inaliti ikuhlaba? Intlungu iyaphela kancinci emva kokuhamba okwethutyana, kodwa ngaba usaziva intlungu encinci imini yonke? Ukuba kunjalo, usenokuba nengxaki abantu abaninzi abanayo. Namhlanje sithetha nge-'Plantar Fasciitis', eyona nto ibangela intlungu esithendeni.
Ngamafutshane, yintoni iPlantar Fasciitis?
I-Plantar Fasciitis kukudumba kwezicubu ezisezantsi kwenyawo lakho okubizwa ngokuba yi-plantar fascia. Yeyona nto ibangela intlungu yesithende.
Cinga ngayo njengebhanti yerabha eqinileyo nengqindilili ehamba ezantsi konyawo lwakho, ukusuka esithendeni ukuya ezinzwaneni zakho. Yiloo nto siyibiza ngokuba yi-'plantar fascia.' Idibanisa amathambo onyawo lwakho kwaye idale umphetho wonyawo lwakho.
Ngoku, xa le nxalenye ye-plantar fascia iphantsi koxinzelelo olungaphezulu kunokuba inokulumela, oko kukuthi, xa yoluliwe kakhulu okanye yonakele, iqala ukudumba. Oko kudumba yinto esiyivayo njengentlungu. Le meko idla ngokuvela kunyawo olunye, kodwa ngamanye amaxesha inokwenzeka kuzo zombini iinyawo ngaxeshanye.
Ukuba uneentlungu zesithende okanye unyawo kangangeveki, kubaluleke kakhulu ukubona ugqirha wakho ukuze akunike ingcebiso.
Ziziphi iimpawu eziphambili zale meko?
Kukho iimpawu eziqhelekileyo zePlantar Fasciitis. Makhe sijonge ukuba ziyintoni na.
| Uphawu | Indlela evakalelwa ngayo |
|---|---|
| Intlungu yesithende | Olu luphawu oluphambili. Intlungu ebukhali oyivayo, ingakumbi xa uvuka kusasa uze uthathe amanyathelo okuqala. |
| Intlungu kwi-arch yenyawo | Abanye abantu banokuziva iintlungu kungekuphela nje esithendeni, kodwa naphakathi kwentlambo. |
| Ukuqina kwemilenze | Xa uvuka emva kokuhlala okanye ukulala ixesha elide, iintende zeenyawo zakho ziyaqina. Olu luvo luyehla emva kokuhamba okwethutyana. |
| Ukudumba okujikeleze isithende | Xa kukho intlungu ngequbuliso, ungaphawula ukudumba okuncinci okujikeleze isithende. |
| Uziva ngathi uyajikeleza. | Usenokuziva uxinene kwi-Achilles tendon, enamathele kwizicubu ezisezantsi konyawo. |
Kutheni le meko isenzeka?
Nangona kunzima ukucacisa unobangela wePlantar Fasciitis, kukho izinto ezininzi ezinokubangela loo nto.
Ngenxa yezinto ozithethayo nozenzayo.
- Ukusebenza umsebenzi ofuna ukuba ume imini yonke: Lo mngcipheko uphezulu kubantu abafana nootitshala kunye nabasebenzi basefektri.
- Ukudlala imidlalo: Ingakumbi kwabo badlala imidlalo efana nokubaleka nokutsiba.
- Ukuzilolonga okanye ukusebenza kwiindawo eziqinileyo ezifana nelitye okanye ikhonkrithi.
- Ukuqala umthambo ngequbuliso ngaphandle kokuzolula imilenze yakho ngokufanelekileyo okanye ukuzifudumeza.
- Ukunxiba izihlangu okanye iisandali ezingalinganiyo kakuhle ezinyaweni: Umzekelo, iisandali ezisicaba ezifana neeflip-flops, izihlangu ezingenayo inkxaso yesoli.
- Ukuhambahamba endlwini unganxibanga zihlangu ngaphandle kwezihlangu zokunxiba.
Uhlobo lomzimba kunye nezinye iimeko zempilo
- Iinyawo ezithe tyaba: Ukuncipha kokugoba kweenyawo kubeka uxinzelelo olungakumbi kwi-plantar fascia.
- Ukugoba okugqithisileyo kweenyawo (iinyawo eziphakamileyo).
- Ukutyeba kakhulu: Njengoko ubunzima bomzimba busanda, umthwalo osemazantsi eenyawo nawo uyanda. Ukwanda kobunzima ngequbuliso nako kungaba ngunobangela woku.
Ugqirha uyibona njani le nto?
Ugqirha uhlala exilonga le meko ngokuhlola unyawo lwakho aze akubuze ngeempawu zakho. Uza kucinezela unyawo lwakho ukuze ajonge ukuba akukho ndawo ibuhlungu okanye idumbileyo.
Okufuneka ukwenze kukuchaza ngokucacileyo intlungu yakho .
- Leliphi ixesha lemini apho intlungu inzima khona? (Kusasa? Emva kosuku olude emsebenzini?)
- Ibuhlungu phi kanye kanye ezintendeni zeenyawo?
- Injani intlungu? (Ingaba ihlaba? Ingaba yintlungu ebuhlungu?)
Ngokwesiqhelo, akukho mfuneko yolunye uvavanyo. Nangona kunjalo, ukuba ugqirha wakho ukrokrela ukuba kukho enye imbangela yentlungu yakho (njengokwaphuka kwethambo), angakuthumela kwiimvavanyo ezifana ne-X-ray, i-ultrasound scan, okanye i-MRI scan.
Loluphi unyango olunokwenziwa ekhaya kunye neengcebiso zonyango?
Amayeza alula asekhaya kunye namayeza achazwe ngugqirha adla ngokwanela ukunyanga le meko. Utyando alufuneki rhoqo.
| Indlela yonyango | Inkcazo |
|---|---|
| Ukuphumla | Phumla kangangoko unako ubuncinane iveki yonke kwimisebenzi ebangele intlungu (ukudlala imidlalo, ukuhamba kakhulu). |
| Icing | Faka ibhotile yamanzi efrijini, uyisonge ngetawuli encinci, uze uyibeke phantsi kweenyawo zakho malunga nemizuzu eli-10-15. Yenza oku kabini ngemini. Oku kuya kunciphisa ukudumba kunye nentlungu. |
| Ukunxiba izihlangu ezilungileyo | Nxiba izihlangu ezine-arch exhasa kakuhle kunye ne-cushion efanelekileyo. Ziphephe iisandali ezisicaba kunye nezihlangu. |
| Ukolula kunye nokuMasaja | Ugqirha wakho okanye ingcali yezonyango ingakufundisa umthambo ofanelekileyo wokuzolula kunye neendlela zokuphulula iinyawo zakho kunye namaqatha. |
| Iipilisi zokubulala iintlungu (ii-NSAID) | Izithomalalisi zentlungu kunye namayeza okulwa nokuvuvukala (ii-NSAID) ezifana ne-ibuprofen kunye ne-naproxen zinokusetyenziswa phantsi kwengcebiso kagqirha. Musa ukuzisebenzisa rhoqo iintsuku ezingaphezu kwe-10 ngaphandle kokubonisana nogqirha. |
| Ii-Orthotics/Inserts | Kukho izinto ezikhethekileyo ezifakwa ngaphakathi kwezihlangu. Ezi zibonelela ngenkxaso eyongezelelweyo ezinyaweni zeenyawo. |
| Iinaliti zeCorticosteroid | Ukuba intlungu kunye nokudumba kukhulu, ugqirha angafaka i-corticosteroid kwindawo yentlungu. |
Ngaba utyando luza kufuneka?
Utyando luqwalaselwa kuphela kwabo bakwimeko ezinzima kakhulu abangakhange baphendule kunyango olungentla. Yinto engaqhelekanga kakhulu le.
- Ukuwohloka kwemisipha yesisu: Oku kuquka ukolula izihlunu zethole ukuze kuncitshiswe uxinzelelo kwi-plantar fascia.
- Ukukhululwa kwe-Plantar fascia: Oku kuquka ukwenza imingxunya emincinci emininzi kwizicubu ze-plantar fascia ukuze kukhululwe ukuqina okungafunekiyo.
Ngaba iPlantar Fasciitis kunye neHeel Spurs ziyafana?
Ewe. Nangona zombini ezi zinto zinokubangela iintlungu esithendeni, ezi ziimeko ezimbini ezahlukeneyo.
I-Plantar Fasciitis, njengoko sesitshilo, kukudumba kwezicubu ezisecaleni lonyawo.
I-heel spur kukukhula kwethambo elongezelelweyo phantsi kwethambo lesithende ngenxa yoxinzelelo olude kunye nokudumba okubangelwa yiPlantar Fasciitis.
Ixesha elininzi, isithende asibuhlungu. Intlungu ibangelwa kukudumba kwe-plantar fascia. Ngoko ke ukuba unesithende esibuhlungu, kusenokwenzeka ukuba kungenxa yenye yezi zizathu zimbini. Kungcono ukubona ugqirha ukuze ufumane unobangela ochanekileyo.
Umyalezo Wokuya Ekhaya
- Intlungu ebukhali yesithende eyenzeka xa uvuka kusasa luphawu oluphambili lwePlantar Fasciitis.
- Abantu abaninzi bafumana isiqabu ngezinto ezilula ezifana nokuphumla, umkhenkce, ukunxiba izihlangu ezifanelekileyo, kunye nokuzilolonga.
- Kuphephe ukunxiba izihlangu ezisicaba okanye izihlangu ezingenayo inkxaso yesoli.
- Ukuba intlungu yakho ayipheli ngonyango lwasekhaya kwisithuba seveki okanye ezimbini, qiniseka ukuba ubonana nogqirha.
- Oku kungathatha naphi na ukusuka kwiiveki ezimbalwa ukuya kwiinyanga ezimbalwa ukuze kuphiliswe, ngoko ke kubalulekile ukuba nomonde kwaye uyinyange.
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