Uzwa ubuhlungu obukhulu esithendeni sakho lapho uqala ukuphuma embhedeni ekuseni, njengokugwazwa yinaliti? Ubuhlungu buyaphela kancane ngemva kokuhamba isikhashana, kodwa usazizwa ubuhlungu obuncane usuku lonke? Uma kunjalo, ungase ube nenkinga abantu abaningi abanayo. Namuhla sikhuluma nge-'Plantar Fasciitis', okuyimbangela eyinhloko yobuhlungu esithendeni.
Kalula nje, kuyini i-Plantar Fasciitis?
I-Plantar Fasciitis ukuvuvukala kwezicubu ezingezansi konyawo lwakho okubizwa ngokuthi i-plantar fascia. Yiyona imbangela evame kakhulu yobuhlungu besithende.
Cabanga ngakho njengebhande lerabha eliqinile nelijiyile eligijima phansi konyawo lwakho, kusukela esithendeni sakho kuya ezinzwaneni zakho. Yilokho esikubiza ngokuthi 'i-plantar fascia.' Lixhumanisa amathambo onyaweni lwakho futhi lidale umphetho wonyawo lwakho.
Manje, lapho le ngxenye ye-plantar fascia icindezelwa kakhulu kunalokho engakumela, okungukuthi, uma yeluliwe kakhulu noma yonakele, iqala ukuvuvukala. Lokho kuvuvukala yilokho esikuzwayo njengobuhlungu. Lesi simo sivame ukwenzeka onyaweni olulodwa, kodwa ngezinye izikhathi singenzeka kuzo zombili izinyawo ngesikhathi esisodwa.
Uma ubuhlungu esithendeni noma ezinyaweni isikhathi esingaphezu kwesonto, kubaluleke kakhulu ukubona udokotela wakho ukuze akunike iseluleko.
Yiziphi izimpawu eziyinhloko zalesi simo?
Kunezimpawu ezivamile ze-Plantar Fasciitis. Ake sibheke ukuthi ziyini.
| Isibonakaliso | Indlela okuzizwa ngayo |
|---|---|
| Ubuhlungu besithende | Lolu uphawu oluyinhloko. Ubuhlungu obukhulu obuzwayo, ikakhulukazi uma uvuka ekuseni bese uthatha izinyathelo ezimbalwa zokuqala. |
| Ubuhlungu entanyeni yonyawo | Abanye abantu bangase bazizwe ubuhlungu hhayi esithendeni kuphela, kodwa naphakathi kwe-sole. |
| Ukuqina kwemilenze | Uma uvuka ngemva kokuhlala noma ukulala isikhathi eside, amathe ezinyawo zakho azizwa eqinile. Lo muzwa uyancipha ngemva kokuhamba isikhashana. |
| Ukuvuvukala eduze kwesithende | Uma kukhona ubuhlungu obungazelelwe, ungase uqaphele ukuvuvukala okuncane eduze kwesithende. |
| Ukuzizwa sengathi uyajikeleza. | Ungase uzizwe ukuqina kwe-Achilles tendon, enamathele ezicutshini ezisezithendeni zonyawo. |
Kungani lesi simo senzeka?
Nakuba kunzima ukukhomba imbangela eqondile ye-Plantar Fasciitis, kunezici eziningana eziyingozi ezingaba nomthelela kuyo.
Ngenxa yezinto ozishoyo nozenzayo
- Ukusebenza umsebenzi odinga ukuma usuku lonke: Le ngozi iphezulu kubantu abafana nothisha kanye nezisebenzi zasefektri.
- Ukudlala imidlalo: Ikakhulukazi kulabo abadlala imidlalo efana nokugijima nokugxuma.
- Ukuzivocavoca noma ukusebenza ezindaweni eziqinile njengetshe noma ukhonkolo.
- Ukuqala ukuzivocavoca ngokuzumayo ngaphandle kokwelula imilenze yakho kahle noma ukufudumala.
- Ukugqoka izicathulo noma amasandali angalingani kahle onyaweni: Isibonelo, amasandali ayisicaba njenge-flip-flops, izicathulo ezingenaso isisekelo se-sole.
- Ukuhambahamba endlini ungagqokile izicathulo ngaphandle kwama-slippers.
Uhlobo lomzimba kanye nezinye izimo zempilo
- Izinyawo ezisicaba: Ukwehla kokugoba kwephansi lonyawo kubeka ingcindezi eyengeziwe ku-plantar fascia.
- Ukugoba okukhulu kwezithende (izinyawo eziphakeme).
- Ukukhuluphala ngokweqile: Njengoba isisindo somzimba sikhula, umthwalo osezithendeni zezinyawo nawo uyanda. Ukukhuluphala okungazelelwe nakho kungaba yimbangela yalokhu.
Udokotela ukubona kanjani lokhu?
Udokotela uvame ukuxilonga lesi simo ngokuhlola unyawo lwakho nokukubuza ngezimpawu zakho. Uzocindezela phansi konyawo lwakho ukuze ahlole noma yiziphi izindawo ezinobuhlungu nokuvuvukala.
Okumele ukwenze nje ukusho ngokucacile ubuhlungu bakho .
- Yisiphi isikhathi sosuku lapho ubuhlungu bubuhlungu kakhulu khona? (Ekuseni? Ngemva kosuku olude emsebenzini?)
- Kubuhlungu kuphi ngempela ezithendeni zezinyawo?
- Luhlobo luni lobuhlungu? (Ingabe buhlaba? Ingabe ubuhlungu obungajabulisi?)
Ngokuvamile, azikho ezinye izivivinyo ezidingekayo. Kodwa-ke, uma udokotela wakho esola ukuthi kukhona esinye isizathu sobuhlungu bakho (njengokuphuka kwezicubu), angakuthumela izivivinyo ezifana ne-X-ray, i-ultrasound scan, noma i-MRI scan.
Yikuphi ukwelashwa okungenziwa ekhaya nangeseluleko sezokwelapha?
Amakhambi alula asekhaya kanye nemithi enqunywe udokotela ngokuvamile kwanele ukwelapha lesi simo. Ukuhlinzwa akudingeki njalo.
| Indlela yokwelapha | Incazelo |
|---|---|
| Ukuphumula | Phumula ngangokunokwenzeka okungenani isonto elilodwa emisebenzini ebangele ubuhlungu (ukudlala imidlalo, ukuhamba kakhulu). |
| I-ayisikhi | Faka ibhodlela lamanzi efrijini, uligoqe ngethawula elincane, bese ulibeka ngaphansi kwezinyawo zakho cishe imizuzu eyi-10-15. Yenza lokhu kabili ngosuku. Lokhu kuzonciphisa ukuvuvukala nobuhlungu. |
| Ukugqoka izicathulo ezinhle | Gqoka izicathulo ezinesisekelo esihle se-arch kanye ne-cushion enhle. Gwema amasandali ayisicaba nezicathulo. |
| Ukuzelula Nokuhlikihla | Udokotela wakho noma uchwepheshe wezokwelapha angakufundisa izivivinyo ezifanele zokunwebeka kanye namasu okubhucunga ezinyaweni zakho nasemaqakaleni. |
| Ama-Painkiller (ama-NSAID) | Imithi yokuqeda ubuhlungu kanye nemithi yokulwa nokuvuvukala (ama-NSAID) njenge-ibuprofen kanye ne-naproxen ingathathwa ngokwelulekwa udokotela. Ungayisebenzisi njalo izinsuku ezingaphezu kweziyi-10 ngaphandle kokubonisana nodokotela. |
| Ama-Orthotics/Ama-Insert | Kunezicucu ezikhethekile ezingafakwa ngaphakathi kwezicathulo. Lezi zinikeza ukwesekwa okwengeziwe ezithendeni zezinyawo. |
| Imijovo ye-Corticosteroid | Uma ubuhlungu nokuvuvukala kukhulu, udokotela angase afake i-corticosteroid endaweni yobuhlungu. |
Ingabe ukuhlinzwa kuzodingeka?
Ukuhlinzwa kucatshangelwa kuphela labo abasezimweni ezinzima kakhulu abangazange basabele ekwelashweni okungenhla. Kuyinto engavamile kakhulu.
- Ukwehla kwe-Gastrocnemius: Lokhu kuhilela ukwelula imisipha yethole kancane ukuze kuncishiswe ingcindezi ku-plantar fascia.
- Ukukhululwa kwe-Plantar fascia: Lokhu kuhilela ukwenza izimbobo eziningana ezincane ezicutshini ze-plantar fascia ukuze kukhishwe ukuqina okungafunwa.
Ingabe i-Plantar Fasciitis ne-Heel Spurs ziyinto efanayo?
Yebo. Nakuba kokubili lokhu kungabangela ubuhlungu esithendeni, lezi yizimo ezimbili ezihlukene.
I-Plantar Fasciitis, njengoba sesishilo, ukuvuvukala kwezicubu ezingaphansi konyawo.
I-heel spur ukukhula kwethambo elengeziwe ngaphansi kwethambo lesithende ngenxa yokucindezeleka okuqhubekayo nokuvuvukala okubangelwa yi-Plantar Fasciitis.
Esikhathini esiningi, ukuqaqamba kwesithende akubuhlungu. Ubuhlungu bubangelwa ukuvuvukala kwe-plantar fascia. Ngakho-ke uma unesithende esibuhlungu, kungaba ngenxa yanoma iyiphi yalezi zimbangela ezimbili. Kungcono ukubona udokotela ukuze uthole imbangela eqondile.
Umlayezo Wokuya Nawe Ekhaya
- Ubuhlungu obubukhali besithende obuvela lapho uvuka ekuseni buwuphawu olubalulekile lwe-Plantar Fasciitis.
- Abantu abaningi bathola impumuzo ngezinto ezilula njengokuphumula, iqhwa, ukugqoka izicathulo ezinhle, kanye nokuzivocavoca umzimba okwelula.
- Gwema ukugqoka amasandali ayisicaba noma izicathulo ezingenaso isisekelo sesoli.
- Uma ubuhlungu bakho bungapheli ngokwelashwa ekhaya phakathi nesonto noma amabili, qiniseka ukuthi ubona udokotela.
- Lokhu kungathatha noma yikuphi kusukela emavikini ambalwa kuya ezinyangeni ezimbalwa ukuze kuphulukiswe, ngakho-ke kubalulekile ukubekezela nokukwelapha.
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