Iyini le ntlungu ephansi konyawo lwami? 🤕

UMalani (oneminyaka engu-45 ubudala), uthisha wesikole, ufike emtholampilo wami ngoLwesibili olwedlule. Ungene egumbini lemtholampilo exhuga kancane.

"Dkt. Priya, muva nje bengingakwazi ukuvuka embhedeni ekuseni ngibeke unyawo lwami phansi. Ngizwa ubuhlungu obukhulu ngaphansi kwesithende sami, njengokungathi ngihlatshwa ngenaliti. Ubuhlungu buyaphela kancane uma ngihamba izinyathelo ezimbalwa. Kodwa uma ngiqhubeka nokuma ngenkathi ngifundisa esikoleni, ubuhlungu buyanda futhi kusihlwa futhi bube bungabekezeleleki. Bengicabanga ukuthi ubuhlungu obuvamile bokuzikhandla, kodwa sebuqhubeke izinyanga ezimbili manje," kusho uMalani echaza ukungakhululeki kwakhe.

Ngahlola unyawo lukaMalani futhi ngachaza: "Malani, lokho okuchazayo yizimpawu ezivamile zesimo esibizwa ngokuthi i-Plantar Fasciitis . Izinyawo zethu zinebhande eliqinile lezicubu eliqala esithendeni liye ezinzwaneni futhi lisekela umugqa wonyawo. Lokhu kubizwa ngokuthi i-plantar fascia . Ngoba othisha abanjengani kufanele bame emhlabathini oqinile isikhathi eside, futhi ngoba muva nje uqale ukuzivocavoca ngaphandle kokulungiselela kahle, lesi zicubu sesivele sakha izinyembezi ezincane. Ukuvuvukala okuye kwenzeka yimbangela yobuhlungu bakho."

🚨 Amafulegi Abomvu adinga ukunakekelwa kwezokwelapha okusheshayo

Nakuba ubuhlungu besithende buvamile, kufanele ubonane nodokotela ngokushesha uma uhlangabezana nezimpawu ezilandelayo, njengoba zingaba uphawu lwesinye isimo esibucayi:

• Ukuvuvukala okukhulu okungazelelwe, ukubomvu, noma ukushisa okukhulu endaweni yesithende noma eqakaleni, kanye nomkhuhlane (kungaba uphawu lokutheleleka).
• Ukungakwazi nhlobo ukuthwala isisindo onyaweni noma ukuba nobunzima bokuhamba nhlobo (kungaba ukuphuka noma ukudabuka kwemisipha).
• Ukuba ndikindiki okuqhubekayo, ukuqaqamba, noma ubuthakathaka ezinyaweni noma ezinzwaneni (kungaba uphawu lwemizwa ecindezelwe).
• Uma unesifo sikashukela futhi uqhuma noma unesilonda esincane esikhumbeni endaweni yesithende.

Izimbangela eziyinhloko ze-plantar fasciitis

• Ukugqoka izicathulo ezingafanele: Ukugqoka njalo izimbadada, izicathulo ezigugile, noma izithende eziphakeme ezinganikezi ukusekelwa okufanele entanyeni yonyawo.
• Ukuma isikhathi eside: Le ngozi iphezulu kubantu abasebenza emisebenzini efana nothisha, amaphoyisa, kanye nabasizi basezitolo.
• Ukukhuluphala: Njengoba isisindo somzimba sikhula, ingcindezi ezicutshini zesithende iyanda ngesinyathelo ngasinye.
• Isakhiwo sezinyawo: Izinyawo ezisicaba noma ama-arches aphezulu.
• Ukuguga: Lesi sifo sivame ukwenzeka phakathi kweminyaka engama-40 nengama-60, lapho ukuguquguquka kwezicubu kuncipha.
• Izifo ezihlobene: Izifo ezibangela ukuvuvukala emzimbeni, njengesifo sikashukela kanye ne-rheumatoid arthritis.

Ukuzivocavoca okulula kokuphulukisa okungenziwa ekhaya

Ukwelashwa ngokomzimba kuhlanganisa imisebenzi elandelayo engenziwa ekhaya ukuze kwandiswe ukuguquguquka kwezicubu futhi kuncishiswe ubuhlungu ngokushesha:

1. Ukuhlikihla Ibhola Lethenisi: Hlala esihlalweni bese ubeka ibhola lethenisi noma ithini eligcwele amanzi ngaphansi kwezinyawo ezibuhlungu bese uligingqa kancane kancane kusukela esithendeni kuya ozwaneni. Yenza lokhu kabili ngosuku imizuzu emi-5.
2. Ukwelula Ithole: Yima ubheke odongeni umlenze olimele ngemuva kwakho nesithende sakho sithinta phansi, ubambe imizuzwana engama-30. Lokhu kuzokhulula imisipha yethole.
3. Ukwelula Izinyawo: Hlala embhedeni, thatha ithawula, ulibeke ezinzwaneni zakho, bese ulidonsela kancane kancane kuwe. Libambe imizuzwana engama-20-30.

Okumele Ukwenze Nokungafanele Ukwenze

Imithombo yesayensi (Izinkomba)

• 📚 I-Plantar fasciitis - i-NHS
• 📚 I-Plantar Fasciitis: Isibuyekezo Esifushane - PMC