N 'chifukwa Chiyani Ndimavutika Chidendene M'mawa?

Zamkati

• Chidule
• 1. Plantar fasciitis
  
• 2. Achilles tendinitis
• 3. Nyamakazi (RA)
  
• 4. Kupsinjika kwa nkhawa
  
• 5. Matenda osokoneza bongo
• Zithandizo zapakhomo
• Ice
• Kusisita
• Kutambasula
• Momwe mungapewere kupweteka kwa chidendene
• Nthawi yoti mupemphe thandizo
• Kutenga

Chidule

Mukadzuka m'mawa ndi ululu wa chidendene, mutha kumva kuuma kapena kupweteka chidendene mukamagona pabedi. Kapenanso mutha kuzizindikira mukamayamba kuyenda m'mawa.

Kupweteka kwa chidendene m'mawa kumatha kukhala chifukwa cha vuto ngati plantar fasciitis kapena Achilles tendinitis. Zitha kukhalanso chifukwa chovulala ngati kusweka kwa nkhawa.

Kupweteka kwa chidendene nthawi zina kumathandizidwa ndi mankhwala kunyumba monga ayezi ndi kupumula. Ngati ululu wanu ukufooketsa kwambiri, dokotala kapena wamankhwala amatha kudziwa matenda anu ndikupatsirani chithandizo.

Werengani kuti mudziwe zina mwazomwe zingayambitse kupweteka chidendene m'mawa.

1. Plantar fasciitis

Plantar fasciitis ndi mkhalidwe pomwe plantar fascia, yolimba pansi pamiyendo yanu, imakwiyitsidwa. Zizindikiro zimaphatikizapo kuuma kapena kupweteka zidendene kapena mapazi. Zizindikiro zimatha kukhala zoyipa m'mawa chifukwa cha magazi osavomerezeka pachidendene ndi kumapazi mukamapuma.

Plantar fasciitis ndimavulala wamba kwa othamanga ndi othamanga ena. Masewera othamanga amaika nkhawa kwambiri kumapazi awo ndi zidendene. Kuchita masewera olimbitsa thupi kangapo pamlungu ndi zochitika monga kupalasa njinga ndi kusambira kungathandize. Kuvala nsapato zoyenera ndikusintha nsapato zanu mtunda wa makilomita 400 mpaka 500 kungatetezenso kupweteka kwambiri.

Ngati muli ndi plantar fasciitis, nthawi zambiri zimatenga mphindi zochepa zolimbitsa thupi, monga kuyenda pang'ono, kutentha malowa ndikuchepetsa ululu.

2. Achilles tendinitis

Matenda a Achilles, gulu lanyama lomwe limalumikiza minofu ya ng'ombe ndi fupa la chidendene, limatha kutentha. Izi zitha kubweretsa Achilles tendinitis, kapena kuuma ndi kupweteka m'dera la chidendene. Zizindikiro zimatha kukhala zoyipa m'mawa chifukwa kufalikira mbali imeneyi ya thupi kumatha kuchepa.

Mosiyana ndi plantar fasciitis, mudzamva kupweteka kapena kusasangalala tsiku lonse ngati muli ndi Achilles tendinitis.

3. Nyamakazi (RA)

Anthu omwe ali ndi nyamakazi (RA) ali pachiwopsezo chachikulu cha plantar fasciitis. Izi zitha kubweretsa kupweteka kwa chidendene m'mawa (onani pamwambapa).

Ngati zizindikiro zanu sizikusintha ndi chithandizo chanyumba, dokotala wanu angakulimbikitseni kuvala ziboda usiku kuti phazi lanu lisinthe usiku.

4. Kupsinjika kwa nkhawa

Mutha kupwetekedwa chidendene chifukwa chogwiritsa ntchito mopitirira muyeso, njira zosayenera, kapena masewera othamanga. Mutha kuwona kupweteka komwe kumachitika masiku kapena milungu, ndikutupa. Zimapweteka kuyenda.

Ngati muli ndi vuto lapanikizika, mudzamva ululu tsiku lonse. Onani dokotala wanu posachedwa ngati mukuganiza kuti mwapanikizika.

5. Matenda osokoneza bongo

Hypothyroidism imatha kupweteketsa chidendene m'mawa. Kusokonezeka kwamankhwala ndi mahomoni mthupi kumatha kubweretsa kutupa ndi kutupa kumapazi, akakolo, ndi zidendene. Ikhozanso kuyambitsa tarsal tunnel syndrome, komwe mitsempha ya tibial phazi imatsinidwa kapena kuwonongeka.

Ngati mukumva kupweteka kwa chidendene m'mawa ndi zizindikiro za hypothyroidism, dokotala wanu angakulimbikitseni kuyesa magazi kuti muwone chithokomiro chanu.

Zithandizo zapakhomo

Zithandizo zapakhomo ndi ma painkiller osalemba (NSAIDs) atha kukhala othandiza kupweteketsa chidendene pang'ono pang'ono. Ngati mukumva kupweteka kwakanthawi kapena mwadzidzidzi, kukaonana ndi dokotala wanu. Kupweteka kwanu kwa chidendene kumatha kukhala chifukwa chovulala kwambiri.

Ice

Sungani botolo laling'ono lodzaza madzi mufiriji usiku wonse. Kukulunga mu thaulo, ndikupukute modekha chidendene ndi phazi m'mawa.

Kusisita

Sungani mpira wa tenisi kapena lacrosse mpira pansi pa phazi lanu kuyambira kumapazi anu mpaka chidendene chanu. Izi zitha kuthandiza kumasula mavuto.

Muthanso kugubuduza phazi lanu ponyamula thovu. Kapenanso mutha kutikita minofu mwakhama phazi lanu m'manja ndikugwiritsa ntchito kupsinjika pang'ono phazi ndi chidendene ndi chala chanu chachikulu.

Kutambasula

Yesani zotsatirazi zowawa chidendene:

Chingwe chachitsulo ndi chingwe chakumapazi chimatambasulidwa

1. Poyang'anizana ndi khoma, bwererani ndi phazi limodzi ndikugwada bondo lanu lakumaso, kusunga mapazi onse ndi zidendene pansi.
2. Tsamira patsogolo pang'ono pamene mutambasula.
3. Gwirani masekondi 10, kenako pumulani.
4. Bwerezani ndi mbali inayo.

Plantar fascia mavuto atambasula

1. Kukhala pansi pambali pa kama wako kapena pampando, yenda phazi lomwe lakhudzidwa pamwamba pa bondo lina, ndikupanga malo "anayi" ndi miyendo yako.
2. Pogwiritsa ntchito dzanja lanu kumbali yomwe yakhudzidwa, kokerani zala zanu pang'ono kumbuyo kwanu.
3. Gwirani masekondi 10 ndikusangalala.
4. Bwerezani ngati mukufuna, kapena sinthani miyendo ngati zidendene zonse zakhudzidwa.

Momwe mungapewere kupweteka kwa chidendene

Njira zotsatirazi zitha kuthandiza kupewa kupweteka kwa chidendene m'mawa:

• Khalani ndi thanzi labwino komanso moyo wathanzi. Kukhala wonenepa kwambiri kapena wonenepa kwambiri kumatha kuwonjezera nkhawa pachidendene ndi kumapazi.
• Valani nsapato zolimba, zokuthandizani, ndipo pewani kuvala nsapato zazitali.
• Sinthanitsani nsapato zothamanga kapena masewera othamanga makilomita 400 mpaka 500 aliwonse.
• Ngati mumathamanga, yesani zochitika zochepa, monga kupalasa njinga ndikusambira.
• Chitani zolimba kunyumba, makamaka mukatha kuchita masewera olimbitsa thupi.

Nthawi yoti mupemphe thandizo

Pangani nthawi yokumana ndi dokotala kapena wodwalayo ngati muli ndi izi:

• kupweteka kwa chidendene m'mawa komwe sikumatha patatha milungu ingapo, ngakhale mutayesa mankhwala am'nyumba ngati ayezi ndikupuma
• kupweteka kwa chidendene komwe kumapitilira tsiku lonse ndikusokoneza zochita zanu za tsiku ndi tsiku

Funani chisamaliro chadzidzidzi mukawona izi:

• kupweteka kwambiri ndi kutupa pafupi ndi chidendene
• kupweteka kwambiri kwa chidendene komwe kumayamba kutsatira kuvulala
• kupweteka kwa chidendene limodzi ndi malungo, kutupa, dzanzi, kapena kulira
• kulephera kuyenda bwinobwino

Kutenga

Kupweteka kwa chidendene m'mawa ndi chizindikiro chodziwika bwino cha plantar fasciitis, koma palinso zina zomwe zingayambitse ululu wamtunduwu. Zithandizo zapakhomo kuphatikiza ayezi ndi kutambasula zitha kuthandizira kumva kupweteka kwa chidendene m'mawa.

Onani dokotala wanu ngati mukukhulupirira kuti wavulala kwambiri kapena ngati ululu wanu sutha pambuyo pa masabata angapo ndi mankhwala apanyumba.