UMalani (oneminyaka engama-45 ubudala), utitshala wesikolo, ufike ekliniki yam ngoLwesibini odlulileyo. Ungene kwigumbi lekliniki exhuzula kancinci.
"Gqirha Priya, kutshanje andikwazi ukuphuma ebhedini kusasa ndize ndibeke unyawo lwam phantsi. Ndiva intlungu ebukhali phantsi kwesithende sam, ngokungathi ndihlatywa yinaliti. Intlungu iyaphela kancinci xa ndihamba amanyathelo ambalwa. Kodwa xa ndiqhubeka nokuma ngelixa ndifundisa esikolweni, intlungu iyanda kwakhona ngokuhlwa kwaye ayinyamezeleki. Bendicinga ukuba yintlungu eqhelekileyo yokuzilolonga, kodwa ibiqhubeka iinyanga ezimbini ngoku," uMalani uchaze ukungakhululeki kwakhe.
Ndihlolisise unyawo lukaMalani ndaza ndachaza: "Malani, okuchazayo ziimpawu eziqhelekileyo zesifo esibizwa ngokuba yiPlantar Fasciitis . Iinyawo zethu zinebhanti eqinileyo yezicubu eziqala esithendeni ukuya ezinzwaneni kwaye zixhasa umphetho wonyawo. Oku kubizwa ngokuba yi-plantar fascia . Kuba ootitshala abafana nawe kufuneka beme emhlabeni oqinileyo ixesha elide, kwaye kuba usandula ukuqala ukuzilolonga ngaphandle kokulungiselela ngokufanelekileyo, esi silwanyana siye savelisa iinyembezi ezincinci. Ukuvuvukala okuye kwenzeka yimbangela yentlungu yakho."
๐จ Iiflegi ezibomvu ezifuna unyango olukhawulezileyo
Nangona iintlungu zesithende ziqhelekile, kufuneka ubone ugqirha ngoko nangoko ukuba ufumana ezi mpawu zilandelayo, kuba zinokuba luphawu lwenye imeko enzima:
- Ukudumba okukhulu ngequbuliso, ukuba bomvu, okanye ubushushu obugqithisileyo kwindawo yesithende okanye yeqakala, kunye nomkhuhlane (kunokuba luphawu losulelo).
- Ukungakwazi ukuthwala ubunzima bonyawo kwaphela okanye ukuba nobunzima bokuhamba kwaphela (kusenokuba kukwaphuka okanye ukukrazuka kwemisipha).
- Ukungaziva mnandi rhoqo, ukurhawuzelela, okanye ubuthathaka ezinyaweni okanye ezinzwaneni (kusenokuba luphawu loxinzelelo lwemithambo-luvo).
- Ukuba unesifo seswekile kwaye ufumana ukubhoboza okanye inxeba elincinci eluswini kwindawo yesithende.
Izizathu eziphambili ze-plantar fasciitis
- Ukunxiba izihlangu ezingafanelekanga: Ukunxiba rhoqo izihlangu ezisele zigugile, izihlangu ezigugileyo, okanye izihlangu eziphakamileyo ezinganiki inkxaso efanelekileyo kwigophe lonyawo.
- Ukuma ixesha elide: Lo mngcipheko uphezulu kubantu abasebenza kwimisebenzi efana nootitshala, amapolisa, kunye nabancedisi beevenkile.
- Ukutyeba kakhulu: Njengoko ubunzima bomzimba busanda, uxinzelelo kwizicwili zesithende luyanda ngenyathelo ngalinye.
- Ulwakhiwo lweenyawo: Iinyawo ezithe tyaba okanye ii-arches eziphakamileyo.
- Ukwaluphala: Esi sifo sidla ngokuvela phakathi kweminyaka engama-40 ukuya kwengama-60, xa ukuguquguquka kwezicubu kuncipha.
- Izifo ezinxulumene noko: Izifo ezibangela ukudumba emzimbeni, ezifana nesifo seswekile kunye nesifo samathambo.
Ukuzilolonga okulula kokuphilisa okunokwenziwa ekhaya
Unyango lomzimba luquka le misebenzi ilandelayo enokwenziwa ekhaya ukuze kwandiswe ukuguquguquka kwezicubu kwaye kuncitshiswe iintlungu ngokukhawuleza:
1. Ukuphulula ibhola yethenisi: Hlala esitulweni uze ubeke ibhola yethenisi okanye itini egcwele amanzi phantsi kweenyawo ezibuhlungu uze uyiqengqele kancinci ukusuka esithendeni ukuya ezinzwaneni. Yenza oku kabini ngemini imizuzu emi-5.
2. Ukolula Ithole: Yima ujonge eludongeni umlenze owonzakeleyo ungasemva kwakho nesithende sakho sichukumisa umgangatho, ubambe imizuzwana engama-30. Oku kuya kukhulula izihlunu zethole.
3. Ukolula iinzwane: Hlala ebhedini, thatha itawuli, uyibeke ezinzwaneni zakho, uze uyitsale kancinci ijonge kuwe. Yibambe imizuzwana engama-20-30.
Izinto ekufuneka zenziwe nezo kufuneka zingayenzi
| โ๏ธ Izinto onokuzenza (Zenze) | โ Izinto ongazifuniyo |
|---|---|
| Kuphephe ukuhamba ngeenyawo kwiindawo eziqinileyo, nokuba ngaphakathi endlwini. Nxiba izihlangu ezinemiqamelo. | Musa ukubaleka okanye ukutsiba xa kukho intlungu. Oku kunokunyusa ngakumbi ukukrazuka kwezicubu. |
| Beka umkhenkce phantsi kwesithende imizuzu eli-15-20 amaxesha ama-3-4 ngemini (Cold Therapy). | Musa ukuziqhelisa ukuthatha amayeza okudambisa iintlungu njenge-ibuprofen rhoqo ngaphandle kokufuna ingcebiso kagqirha. |
| Xa ukhetha izihlangu, khetha izihlangu ezinenkxaso entle ye-arch kunye ne-cushion yesithende. | Musa ukuqala kwangoko ukuzibandakanya kwimidlalo enzima okanye umthambo xa intlungu iphelile. |
โ Eminye imibuzo onokuba nayo (FAQ)
Kuthatha ixesha elingakanani ukuba i-plantar fasciitis iphiliswe ngokupheleleyo? โผ
Oku kuyahluka kumntu nomntu. Ngokuphumla rhoqo, ukuzilolonga, kunye nezihlangu ezifanelekileyo, ama-90% ezigulana anokuphila ngokupheleleyo kwiinyanga ezi-6 ukuya kwezi-18.
Yintoni umahluko phakathi kwe-heel spur kunye ne-plantar fasciitis ?
I-heel spur yi-calcium deposit encinci (i-bone spur) eyakheka ngaphantsi kwethambo lesithende. Nangona idla ngokubonakala kwi-X-ray, intlungu yokwenyani ayibangelwa lithambo ngokwalo, kodwa kukudumba kwezicubu ze-plantar fascia ezikufutshane (plantar fasciitis).
Ngaba iinaliti (iinaliti ze-corticosteroid) ezinikwe isithende ngugqirha zinika isiqabu esihlala sihleli? โผ
Iinaliti ze-corticosteroid zinokulawula ngokukhawuleza iintlungu ezinzima kunye nokudumba okwethutyana. Nangona kunjalo, ziyindlela yonyango yexeshana, kwaye oogqirha abazicebisi rhoqo kuba iinaliti ezihlala zisetyenziswa rhoqo zinokwenza buthathaka izicubu ze-plantar fascia kwaye zibangele ukuba ziqhekeke.
Ngaba utyando luyimfuneko kwi-plantar fasciitis?
Hayi, ngaphezulu kwama-95% ezigulana zinokuchacha ngaphandle kotyando ngokuphumla, unyango lomzimba, izihlangu ezifanelekileyo, kunye nokuzilolonga. Utyando (Plantar Fascia Release) luthathwa kwiimeko ezingaqhelekanga apho kungekho nyango lumbi oluye lwanika isiqabu kangangeenyanga ezili-12.
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