Zitha kukhala zowawa bwanji phazi limodzi ndi zomwe muyenera kuchita

Zamkati

• Zomwe zimayambitsa kupweteka kumapazi
• 1. Kutulutsa kwa calcaneus
• 2. Kutupa kwa fascia
• 3. Kupondaponda phazi
• 4. Kuchita masewera olimbitsa thupi mopitirira muyeso
• 5. Lathyathyathya phazi kapena chibonga phazi
• 6. Njira yolakwika yopondera
• 7. Khalani ndi phazi limodzi lalifupi kuposa linzake
• Kuchiza kunyumba
• Momwe mungapewere kupweteka pansi pa phazi

Kupweteka pamapazi kumatha kubwera chifukwa cha zochitika zingapo, ndipo malingaliro wamba ndi plantar fasciitis, yomwe nthawi zambiri imakhala kuvulala mwachangu kuchiritsa. Kuvulala kumeneku kumatha kubwera chifukwa chovala zidendene zazitali kwa maola ambiri motsatizana, kapena kuyimirira ndi nsapato zamtunduwu kwakanthawi.

Chinthu chinanso chomwe chimayambitsa kupweteka pansi pa phazi ndikutambasula kwa tendon ndi ligaments zomwe zili m'chigawochi panthawi yothamanga. Poterepa, zimakhala zachilendo kumva kupweteka kumapazi akamathamanga, kudzuka kapena kuyenda. Kuphatikiza apo, kuyimirira kwa maola ambiri mutavala nsapato kapena zopindika kumbuyo kungayambitsenso kupweteka pamapazi anu ndipo pamenepa, kuwotcha mapazi anu ndi njira yabwino yothetsera vutoli.

Zomwe zimayambitsa kupweteka kumapazi

Kupweteka pamapazi kumatha kuchitika chifukwa cha zochitika zingapo, zazikulu ndizo:

1. Kutulutsa kwa calcaneus

Chitsulo cha chidendene, chomwe chimadziwikanso kuti chidendene, chimakhala chodziwika ndi kuwerengera kwa chidendene, ndikumverera kuti panali fupa laling'ono pamalowo, lomwe limayambitsa kupweteka komanso kusapeza bwino, makamaka phazi likayikidwa pa pansi kapena poyimirira kwa nthawi yayitali.

Zoyenera kuchita: Kuti muchepetse chidendene, kugwiritsa ntchito mafupa a mafupa a mafupa, kutambasula zolimbitsa thupi komanso kutikita minofu kumapazi kungasonyezedwe ndi a orthopedist kapena physiotherapist. Kuphatikiza apo, nthawi zina, kuchitidwa opaleshoni kuti ichotse spur kungathenso kuwonetsedwa. Mvetsetsani momwe mankhwala amathandizira ndi chidendene.

2. Kutupa kwa fascia

The fascia ndi minofu yomwe imayika ma tendon pamapazi ndi kutupa kwawo, komwe kumatchedwanso plantar fasciitis, ndipo kumatha kuchitika chifukwa cha kuyenda kwakutali, kuvala nsapato zolimba kwambiri, kuvala zidendene zazitali pafupipafupi kapena chifukwa chonenepa kwambiri.

Kutupa kwa fascia kumatha kuzindikirika kudzera pazizindikiro zina zomwe zingawonekere, monga kupweteka kwa phazi limodzi, kuyaka moto komanso kusayenda bwino mukamayenda, kukhala wofunikira kwa orthopedist kapena physiotherapist ngati zizindikilo sizidutsa nthawi kuti Matendawa amatha kupangidwa ndikuyamba kulandira mankhwala.

Zoyenera kuchita: Chithandizo cha kutupa uku ndikuchedwa ndipo cholinga chake ndi kuthetsa zizolowezi ndikusintha moyo wamunthu. Monga njira yothandizira kuchipatala, kugwiritsa ntchito mankhwala oletsa kutupa ndi ma analgesic ndi magawo azithandizo zolimbitsa thupi kuti athe kuchira mwachangu zitha kuwonetsedwa.

Dziwani zambiri za plantar fasciitis.

3. Kupondaponda phazi

Kuponderezedwa ndi phazi ndichimodzi mwazovulala zomwe othamanga amachita, monga zomwe zimachitika nthawi zambiri kuthamanga, mwachitsanzo. Kupsyinjika kumadziwika ndi kupindika mopambanitsa kwa mwendo, zomwe zimapangitsa kuti mitsempha m'derali izitambasulidwa mopitilira muyeso, yomwe imatha kuphulika ndikupangitsa zizindikilo monga kupweteka kwa phazi, kutupa komanso kuyenda movutikira.

Zoyenera kuchita: Kuti muchepetse kupweteka ndi kutupa, mutha kuyika chimfine chozizira pomwepo kwa mphindi pafupifupi 20. Komabe, ngati zizindikirazo zikupitilira, ndikofunikira kupita kuchipatala kuti phazi likhale lopanda mphamvu.

4. Kuchita masewera olimbitsa thupi mopitirira muyeso

Kuchita masewera olimbitsa thupi mopitirira muyeso kumathanso kupangitsa kuti phazi likhale lopweteka, chifukwa kutengera zolimbitsa thupi kumatha kubweretsa kutupa kwamisempha ndi minyewa ya malowo, zomwe zimabweretsa kupweteka komanso kusapeza bwino.

Zoyenera kuchita: Poterepa, chinthu chabwino kwambiri kuchita ndikupuma ndi kukweza mapazi anu ndikuwotcha mapazi anu pogwiritsa ntchito madzi ofunda kapena ozizira. Kuphatikiza apo, kukhala ndi kutikita minofu kumapazi kumathandizanso kuchepetsa ululu. Onani momwe mungapangire kutikita phazi powonera vidiyo iyi:

5. Lathyathyathya phazi kapena chibonga phazi

Mapazi ndi lathyathyathya kapena lathyathyathya ndizosintha m'mapazi zomwe zimatha kupangitsa kuti phazi lonse lipweteke, ndipo phazi lathyathyathya, pangakhalenso kupweteka msana, chidendene kapena mavuto kufotokoza kwa bondo.

Zoyenera kuchita: Oyenera kwambiri pazochitikazi ndi kufunafuna chitsogozo kwa sing'anga ndi physiotherapist kuti chithandizo chabwino kwambiri chitha kuwerengedwa ndikuwonetsedwa, chomwe chingakhale pogwiritsa ntchito nsapato za mafupa, kugwiritsa ntchito ma insoles apadera, masewera olimbitsa thupi kapena opaleshoni.

Phunzirani momwe mungazindikire ndikuchiza chithandizo chamapazi.

6. Njira yolakwika yopondera

Kutengera ndi momwe munthuyo amapondera pansi, pakhoza kukhala chochulukirapo mbali ina ya phazi, zomwe zimatha kupweteketsa chidendene, zala zakumapazi komanso phazi limodzi.

Zoyenera kuchita: Kuti muchepetse ululu ndikukonzekera sitepe, ndizosangalatsa kuchita RPG, yomwe imadziwikanso kuti maphunziro apadziko lonse lapansi, omwe kudzera pakuchita masewera olimbitsa thupi kupatula kuthandiza kukonza sitepe, amathandizanso kukonza kukhazikika ndi mawondo, mwachitsanzo. Onani momwe RPG imapangidwira.

7. Khalani ndi phazi limodzi lalifupi kuposa linzake

Amayesedwa ngati mwendo wamfupi pomwe kusiyana pakati pa kukula kwa miyendo kuli kofanana kapena kupitirira 1 sentimita ndipo kusiyana kwakukulu, kumakhala kovuta komwe munthuyo amakhala nako. Mwendo waufupi ukhoza kuchitika mafupa a mwendo atakhala ofupika kapena pakakhala kusiyana m'chiuno, zomwe zimabweretsa kuwonekera kwa zizindikilo zina monga kupweteka kwa phazi, kupweteka kwa mwendo, kupweteka msana, kusintha kwa bondo komanso kuyenda movutikira.

Zoyenera kuchita: Ndikofunikira kuti munthuyo azitsogoleredwa ndi a orthopedist komanso physiotherapist kuti apewe zovuta, komanso kugwiritsa ntchito ma insoles apadera ofanana ndi kutalika kwa miyendo, magawo a physiotherapy ndikuchitidwa opaleshoni nthawi zina zitha kuwonetsedwa. Dziwani momwe chithandizo cha mwendo waufupi chidachitikira.

Kuchiza kunyumba

Chitsanzo chabwino cha chithandizo chanyumba cha ululu kumapazi anu ndikuchotsa nsapato yanu ndikungotambasula, kuyika dzanja lanu kuti likugwire zala zanu, ndikuzifikitsa kumimba kwanu. Zala ziyenera kusungidwa motere kwa mphindi imodzi ndipo kusunthaku kuyenera kubwerezedwa, kangapo, katatu, kuti zikhale ndi chiyembekezo.

Kupeza kutikita phazi ndi njira yachangu komanso yosavuta yothetsera kupweteka kwa phazi. Kuti muchite izi, ingolembetsani zonunkhira pamapazi anu, ndikudula kwambiri m'manja ndi zala zanu zazikulu, kanikizani phazi lonse pang'ono, ndikulimbikira kwambiri kumadera opweteka kwambiri.

Momwe mungapewere kupweteka pansi pa phazi

Pofuna kupewa kupwetekedwa pansi pa phazi lanu, ndibwino kuti muzisamalira mapazi anu tsiku lililonse. Kuphatikiza apo, ndikofunikira kwambiri kuti mugulitse nsapato zabwino, zomwe ndizabwino. Nsapato yoyenera iyenera kukhala yopepuka, yokwanira phazi bwino, yokhala ndi mphira ndi chidendene chaching'ono, ngati Anabela, kapena yotakata mokwanira kuti isayambitse kusamvana.

Kwa iwo omwe akuvutika ndi ululu wamapazi panthawi yamipikisano, ndikofunikira kuwonjezera pa kuthamanga nsapato, kuthamanga pa chopondera, mumchenga kapena phula labwino, mwachitsanzo. Sikoyenera kuthamangira pa kapinga ndi malo odzaza maenje, omwe amakonda kugwa.