Ingxaki abantu abaninzi abanayo kukubandezeleka okukhulu ezithendeni zabo xa bevuka ebhedini baze banyathele phantsi kusasa. Le ntlungu, evakala ngathi kukho isikhonkwane esibethelelwa kubo, okanye njengokunyathela iglasi, iyaphela xa behamba okwethutyana. Kodwa xa bevuka kwakhona emva kwexesha elithile, intlungu iyabuya. Ngaba ukhe waba nalo eli thuba? Ngoko ke, siza kuthetha ngengxaki yempilo eqhelekileyo ebaluleke kakhulu kuwe.
Ngamafutshane, yintoni iPlantar Fasciitis?
Eli gama lisenokuvakala linzima kancinci, kodwa lilula kakhulu. Masiqale sijonge intsingiselo yalo.
I-"Plantar Fascia" yibhanti eqinileyo neyomeleleyo yezicubu eqala kwithambo lesithende ukuya kwiinzwane ezisezantsi kweenyawo zethu. Iyanwebeka, njengebhanti yerabha. Isebenza njengentwasahlobo ekwisaphetha, inceda ekudaleni nasekugcineni igophe leenyawo zethu. I-Plantar Fascia ikwasebenza njengesithinteli sokuthuthumela, ifunxa ukuthuthumela kobunzima bomzimba wethu xa sihamba, sibaleka, okanye sitsiba.
Ngoku inxalenye yesibini yegama, "-itis," ithetha ukudumba , okuthetha ukudumba okanye ukudumba.
I-Plantar Fasciitis yimeko apho i-plantar fascia esithethe ngayo ivuvukala kwaye ibe buhlungu. Le yeyona nto ibangela intlungu yesithende.
Ivakala njani le ntlungu? Zithini iimpawu zayo?
Uphawu oluphambili nolucacileyo lwePlantar Fasciitis ziintlungu zesithende. Kodwa le ntlungu ayivakali ngendlela efanayo ngumntu wonke. Ingahluka ngokuxhomekeke kwixesha losuku kunye nemisebenzi oyenzayo. Makhe sijonge ukuba zeziphi ezi mpawu.
| Uphawu / uhlobo lwentlungu | Inkcazo |
|---|---|
| Intlungu kumanyathelo okuqala ekuseni | Olu luphawu oluphambili lwesi sifo. Amanyathelo okuqala owathathayo emva kokuphuma ebhedini kusasa abuhlungu kwaye awanyamezeleki. Isizathu kukuba le tissue iyafinyela xa silele. |
| Intlungu emva kokuphumla | Nokuba ndisukuma emva kokuhlala okwethutyana, njengasemva kokuphuma emotweni, intlungu isabuya, njengoko kwakunjalo ngaloo ntsasa. Kodwa xa ndihamba umgama omfutshane, intlungu iyaphela kancinci kancinci. |
| Intlungu ebukhali, ehlabayo | Intlungu ebukhali inokubakho, ingakumbi xa ubeka ubunzima ezantsi kwesithende. |
| Ukwanda kwentlungu emva kokuzilolonga | Nangona usenokuziva iintlungu ezincinci xa uzilolonga, iintlungu zinokwanda emva kokuba ugqibile ukuzilolonga. |
| Ezinye iimpawu | Usenokuziva neentlungu kwi-arch yonyawo lwakho, ukudumba okuncinci okujikeleze isithende sakho, kunye nokuqina ngasemva konyawo lwakho kunye neqakala. |
Kutheni sifumana iPlantar Fasciitis? Zithini izinto ezibangela umngcipheko?
Xa le ngxubevange yezicubu ebizwa ngokuba yiPlantar Fascia iphantsi koxinzelelo okanye uxinzelelo olugqithisileyo, inokuba neenyembezi ezincinci. Njengoko umzimba wethu uzama ukuzinyanga ezi, kuvela ukudumba kunye nentlungu. Kukho izizathu ezahlukeneyo zoku.
Iimpembelelo kubomi bemihla ngemihla nasemsebenzini
- Imisebenzi efuna ukuma imini yonke: Lo mngcipheko uphezulu kubantu abama imini yonke, njengootitshala, abasebenzi basefektri, kunye noonogada.
- Ukusebenza kwiindawo eziqinileyo: Ukuhamba rhoqo okanye ukuzilolonga kwiindawo eziqinileyo ezifana neemigangatho yesamente, iithayile.
- Izihlangu ezingafanelekanga: Ukunxiba izihlangu ezithe tyaba ezingenaxhaso lwesoli (ngolwimi lwethu, "izihlangu ze-butta"), izithende, kunye nezihlangu ezigugileyo.
- Ukwanda ngequbuliso kokuzivocavoca: Le meko inokwenzeka naxa unyusa ngequbuliso umgama owubalekayo okanye ixesha olisebenzisayo.
- Ukuhamba ngeenyawo ekhaya: Ukuhamba ngeenyawo rhoqo, ingakumbi phantsi kweethayile okanye ngesamente.
Ezinye iimeko emzimbeni
- Ukutyeba kakhulu: Njengoko ubunzima bomzimba busanda, ubunzima obuthwalwa ziinyawo zethu kwinyathelo ngalinye esilithathayo buyanda, nto leyo ebeka uxinzelelo olugqithisileyo kwiPlantar Fascia.
- Imilo yeenyawo: Abanye abantu baneenyawo ezisicaba, ngelixa abanye benee-arches eziphakamileyo. Kuzo zombini iimeko, ubunzima bomzimba abusasazeki ngokulinganayo kwiintende zonyawo, nto leyo eyonyusa umngcipheko wokuba nePlantar Fasciitis.
- Ubudala: Le meko ixhaphake kakhulu kubantu abaneminyaka engama-40 ukuya kwengama-60 ubudala.
Ugqirha uyifumanisa njani le nto?
Xa usiya kugqirha, uza kuqala akubuze ngeempawu zakho.
- Iza nini intlungu?
- Inyawo libuhlungu phi kanye kanye?
- Ziziphi izinto ezenza intlungu ibe mandundu okanye ibe mandundu?
Emva koko, unyawo lwakho luya kuhlolwa. Ugqirha uza kukucinezela isithende sakho kunye nentlambo ukuze ajonge ukuba akukho ukudumba okanye iintlungu. Kwiimeko ezininzi, imeko inokuchongwa ngokusekelwe kulwazi olunikileyo kunye nolu vavanyo lomzimba.
Nangona kunjalo, kuphela xa ugqirha ekrokrela ukuba kukho enye imbangela yentlungu (umzekelo, ukwaphuka okanye umonakalo wemithambo-luvo), unokuyalela ukuba kwenziwe i-X-ray , i-MRI , okanye i-ultrasound scan ukuqinisekisa unobangela.
Ziziphi iindlela zonyango lwePlantar Fasciitis?
Iindaba ezimnandi zezokuba abantu abangaphezu kwama-90% banokuchacha ngokupheleleyo ngonyango olulula, olungenalo utyando. Unyango luneenjongo ezimbini eziphambili. Enye kukunciphisa iintlungu nokudumba. Enye kukuchonga nokunyanga izinto ezibangela le meko.
Izinto onokuzenza ekhaya kuqala
- Ukuphumla: Ziphephe izinto ezibangela iintlungu (ukuzilolonga okunzima, ukubaleka, ukuma ixesha elide) okwethutyana.
- Icing: Olu lunyango oluhle kakhulu lwentlungu nokudumba. Faka ibhotile yamanzi efrijini, uyisonge ngetawuli encinci, uze uyisonge phezu kweenyawo zakho. Yenza oku malunga nemizuzu eli-15-20 kabini ngemini.
- Nxiba izihlangu ezilungileyo: Nxiba izihlangu ezinenkxaso entle ye-arch kunye ne-cushion efanelekileyo. Ziqhelise ukunxiba izihlangu ezimbini nokuba ungaphakathi endlwini.
- Iipilisi zokunciphisa iintlungu: Iipilisi zokunciphisa iintlungu ezithengiswa ngaphandle kwekhawuntara (ii-NSAID) ezifana ne-ibuprofen kunye ne-naproxen zinokunciphisa okwethutyana iintlungu kunye nokudumba. Kodwa khumbula, musa ukuthatha la mayeza kangangeentsuku ezingaphezu kwe-10 ngaphandle kokubonisana nogqirha wakho.
- Ukolula: Ukuzilolonga okulula okolula i-plantar fascia kunye nemisipha yethole kunokubonelela ngesiqabu esikhulu. Nxibelelana nogqirha wakho okanye ingcali yezonyango ukuze ufumane ingcebiso ngale nto.
Ezinye iindlela zonyango ezicetyiswa ngugqirha
Ukuba olu nyango lulula aluniki ncedo, ugqirha wakho unokucebisa ezinye iindlela zonyango.
- Izinto zokufakelwa izihlangu okanye ii-Orthotics:Izihlangu ezikhethekileyo ezithambileyo ezifakwe ngaphakathi zinokunceda ekunciphiseni uxinzelelo ezinyaweni zakho. Nangona ezinye zifumaneka lula, ngamanye amaxesha unokufuna isihlangu esenziwe ngokwezifiso esenzelwe unyawo lwakho.
- Izihlangu Zokuhamba: Kwezinye iimeko, ukunxiba izihlangu ezikhethekileyo (izihlangu zokuhamba) kunokucetyiswa ukunciphisa intshukumo yeenyawo kangangeeveki ezimbalwa kwaye kunike izicubu ixesha lokuphola.
- Iinaliti zeCorticosteroid: Ukuba iintlungu kunye nokudumba kukhulu, inaliti yecorticosteroid ngqo kwindawo yentlungu inokubonelela ngoncedo olukhawulezileyo.
- Ezinye iindlela zonyango: Ngaphandle koku, iindlela zonyango zanamhlanje ezifana nee -Platelet Rich Plasma (PRP) injections kunye ne -Extracorporeal Pulse Activation Technology (EPAT) nazo ngoku ziyasetyenziswa.
Into ebalulekileyo kukuba olu nyango ludla ngokuba yimpumelelo. Kunqabile kakhulu ukuba ufune utyando. Ngoko ke musa ukuyoyika loo nto.
Ngaba iPlantar Fasciitis kunye neHeel Spur ziyafana?
Le yindawo apho abantu abaninzi badideka khona. Xa ujonga i-X-ray yabanye abantu abanePlantar Fasciitis, ungabona ukukhula okuncinci, okuthe tyaba kwithambo lesithende. Oku kubizwa ngokuba yiHeel Spur .
Ngamafutshane, xa iPlantar Fascia yoluliwe ixesha elide, umzimba ubeka icalcium entsha kwaye udala ukukhula kwamathambo apho idibana khona nethambo lesithende. Kodwa okumangalisayo kukuba, kwiimeko ezininzi, imbangela yentlungu ayisiyo iHeel Spur, kodwa kukudumba kwiPlantar Fascia. Uninzi lwabantu abaneHeel Spurs abanazo iintlungu.
Nokuba une-heel spur, eyona nto ibangela intlungu oyivayo yiPlantar Fasciitis. Ngoko ke, unyango lolwePlantar Fasciitis, hayi i-heel spur.
Ingathintelwa njani le meko ukuba ingaphindi ivele?
Emva kokuba iPlantar Fasciitis inyangiwe, nyamekela ezi zinto ukuze ingabuyi.
- Nxiba izihlangu ezilungileyo rhoqo. Lahla izihlangu ezigugileyo nezingaxhasi.
- Lawula ubunzima bakho. Ukugcina ubunzima obusempilweni kunciphisa uxinzelelo ezinyaweni zakho.
- Zolula kakuhle ngaphambi nasemva kokuzilolonga, ingakumbi ukuzilolonga okolula imisipha yethanga kunye neenyawo.
- Kuphephe ukuhamba ngeenyawo kwiindawo eziqinileyo.
- Kancinci kancinci yonyusa amandla omthambo. Musa ukuzilolonga ngequbuliso ngaphezu kokuba umzimba wakho unako.
Ukuba uzame unyango lwasekhaya kangangeveki kwaye iintlungu azikapheli, okanye ukuba ziya zisiba mandundu, ngokuqinisekileyo bonana nogqirha. Okukhona uqala unyango ngokukhawuleza, kokukhona ixesha lokuchacha liba lifutshane.
Umyalezo Wokuya Ekhaya
- I-Plantar Fasciitis yimbangela eqhelekileyo yentlungu yesithende. Intlungu ebukhali evakala xa uvuka kusasa luphawu olukhulu.
- Izizathu eziphambili zoku zizihlangu ezingafanelekanga, ubunzima bomzimba obugqithisileyo, kunye nokudinwa kakhulu kweenyawo.
- Abantu abaninzi bayachacha ngonyango lwasekhaya olufana nokuphumla, umkhenkce, ukunxiba izihlangu ezifanelekileyo, kunye nokuzilolonga okulula.
- Musa ukuyityeshela intlungu. Ukuba iyaqhubeka, imeko inokuba mandundu.
- Qiniseka ukuba ubona ugqirha ukuze afumanise unobangela wentlungu yakho aze afumane isicwangciso sonyango esifanelekileyo kuwe.
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