Zochita za 8 Zochepetsera Kupweteka Kwachidendene

Zamkati

• Chomera cha Plantar fasciitis
• Zolimbitsa thupi
• 1. Phazi kusinthasintha
• 2. Ng'ombe kutambasula phazi
• 3. Chala chopukutira chala
• 4. Khola la mwana wang'ombe
• 5. Ng'ombe yamphongo ya squat
• 6. Kutambasula kwa ng'ombe ndi gulu
• 7. Mpira wa gofu
• 8. Kuyenda galu
• Mankhwala ena
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika

Zitsulo zazitsulo zimapangidwa ndi calcium pansi pa fupa la chidendene. Izi zimayambitsa kukula kwa mafupa komwe kumayambira kutsogolo kwa fupa la chidendene ndikufikira kumtunda kapena kumapazi.

Ndizotheka kuti zidendene zimayambitsa kupweteka komanso kusapeza bwino, koma anthu ambiri amakhala ndi zidendene popanda kukhala ndi zisonyezo.

Malinga ndi chipatala cha Cleveland, zidendene zimangopweteka anthu theka la nthawiyo. Nthawi zina mumakhala ndi chidendene ndipo simumva kupweteka, ndipo nthawi zina kupweteka kwa chidendene kumatha kukhala ndi zifukwa zina.

Chomera cha Plantar fasciitis

Anthu ambiri omwe ali ndi zidendene amakhala ndi fasciitis, yomwe imatha kupweteketsa mtima. Vutoli limachitika minofu yolumikizana, yotchedwa plantar fascia, yatupa ndikumva kuwawa. The plantar fascia imatha kuchoka pachidendene mpaka kumapazi ndikuthandizira phazi lanu.

Ngakhale zidendene zimatha kuchitidwa opaleshoni nthawi zina, mutha kutambasula kuti muchepetse ululu komanso kusapeza bwino. Izi zimatambasuliranso ululu ndi kutupa komwe kumayambitsidwa ndi fasciitis ya plantar. Kuphatikiza apo, amathandizira kuchepetsa kulimba kwa ana amphongo, zomwe zimatha kupweteketsa chidendene poyambitsa mavuto mu plantar fascia.

Zolimbitsa thupi

Nazi masewera olimbitsa thupi asanu ndi atatu omwe mungachite kuti muchepetse matenda anu. Zitha kuchitika nthawi imodzi kapena kangapo tsiku lonse.

1. Phazi kusinthasintha

Kutambasula kosavuta kumeneku ndikopindulitsa makamaka kuchita bwino mukadzuka mukakhala pabedi. Imafutukula chomera chomwe chimamangirira pamene mukugona.

1. Gwiritsani ntchito dzanja lanu kukokera zala zanu kumbuyo.
2. Gwiritsani ntchitoyi kwa masekondi 30.
3. Chitani mbali iliyonse kawiri kapena katatu.

2. Ng'ombe kutambasula phazi

Ntchitoyi imapereka kutambasula kwakukulu kwa ana amphongo. Izi zimachepetsa kupsinjika pamapazi anu ndikuthandizira kuyenda.

1. Imani pa mpira wa phazi lanu lakumanja m'mphepete mwa sitepe, chidendene chanu chitapachikika.
2. Pepani, tsitsani chidendene chanu momwe mungathere.
3. Gwiritsani ntchitoyi kwa masekondi 15 mpaka 30.
4. Bwerezani kumanzere. Chitani mbali iliyonse kawiri kapena kanayi.

3. Chala chopukutira chala

Kutambasula kumeneku kumalimbitsa ndikutambasula mawondo a mapazi anu ndikuthandizira kusinthasintha.

1. Ikani chopukutira chaching'ono pansi pa phazi lanu.
2. Pindani zala zanu kuti mugwire chopukutira.
3. Kwezani kutsogolo kwa phazi lanu pansi.
4. Gwirani malowa kwa masekondi ochepa.
5. Tulutsani thaulo pamene mukukweza zala zanu ndikuziyala kutali kwambiri momwe zingathere.

4. Khola la mwana wang'ombe

Izi zimatambasula bwino ng'ombe zanu ndi zidendene. Izi zimathandiza kuthetsa kulimba ndi kupweteka kwa miyendo ndi mapazi anu, zomwe zimapangitsa kuyenda.

1. Imani mapazi pang'ono kuchokera pakhoma ndi phazi lanu lakumanzere patsogolo pa phazi lanu lamanja.
2. Tsamira kukhoma pamene mukugwada bondo lanu lamanzere pang'ono.
3. Pang'onopang'ono ikani kulemera kwanu phazi lanu lakumanzere.
4. Khalani bondo lanu lakumanja molunjika pamene mukukweza chidendene chanu chakumanja pansi. Mverani kutambasula pafupi ndi ng'ombe yanu yakumbuyo.
5. Gwiritsani ntchitoyi kwa masekondi 15 mpaka 30.
6. Chitani mbali iliyonse kawiri kapena kasanu.

5. Ng'ombe yamphongo ya squat

Ntchitoyi imayang'ana minofu ya ng'ombe yanu ndipo imathandizira kukulitsa kusinthasintha ndikulimbitsa mphamvu.

1. Bwerani pamalo obisalaza ndi msana wanu molimba khoma. Chiuno chanu chiyenera kukhala chogwirizana ndi mawondo anu, ndi akakolo anu pansi.
2. Pepani zidendene zonse pansi.
3. Gwiritsani malowa kwa masekondi pang'ono, kenako mubweretse mapazi anu pamalo oyambira.
4. Chitani 2 mpaka 3 seti ya 8 mpaka 12 yobwereza.

Pa zochitika zitatu zotsatira, mutha kutsatira kanema wothandiza yemwe tapeza kapena kugwiritsa ntchito malangizo ali pansipa:

6. Kutambasula kwa ng'ombe ndi gulu

Pakutambasula uku, mufunika lamba wa yoga kapena gulu lochita masewera olimbitsa thupi. Muthanso kugwiritsa ntchito chopukutira chomwe chidakulungidwa kutalika kuti mupange lamba. Kuchita izi kumatambasula ana anu amphongo, omwe amathandiza kuti minofu isakoke chomera cha fascia.

1. Khalani pampando kapena mugone pansi.
2. Ikani lambawo pansi pa phazi lanu lamanja, pogwiritsa ntchito manja anu onse kumapeto.
3. Gwiritsani ntchito lamba kuti mukweretse phazi lanu kwa inu, ndikusinthasintha phazi lanu.
4. Gwiritsani ntchitoyi kwa masekondi 15 mpaka 30.
5. Chitani mbali iliyonse katatu kapena kasanu.

7. Mpira wa gofu

Kutambasula kumeneku kumamasula chidwi pansi pamiyendo yanu, ndikuthandizani kuti muchepetse chidendene chanu.

1. Sungani mpira pansi pa phazi lanu lamanja.
2. Pitirizani kwa mphindi imodzi.
3. Chitani phazi lililonse kawiri kapena katatu.

8. Kuyenda galu

Ntchitoyi imapereka kutambasula kwakuya kwa ng'ombe yanu ndi Achilles tendon. Imamasula miyendo yanu ndikumasula mavuto m'miyendo mwanu komanso msana.

1. Bwerani ku Galu Woyang'ana Pansi mutakweza zidendene.
2. Chimodzi ndi chimodzi, kanikizani chidendene pansi, ndikugwada bondo lina.
3. Sinthanitsani pakati pammbali mumasekondi angapo, kenako gwirani mbali iliyonse kwa masekondi 30.

Mankhwala ena

Pali mankhwala angapo osamalitsa komanso othandizira kunyumba omwe mungachite kuti muchepetse zizindikilo zanu monga kupweteka ndi kutupa. Mankhwala opatsirana pogonana, monga ibuprofen kapena aspirin, amatha kumwa kuti athetse zizindikiro. Zowonjezera zochepetsera kutupa zimapezekanso.

Nazi njira zina zochizira chidendene:

• Ice. Gwiritsani ntchito phukusi lachisanu kapena chimfine chozizira kumapazi anu kwa mphindi 10 mpaka 15 nthawi imodzi. Izi ndizopindulitsa makamaka kumapeto kwa tsiku lalitali kapena mukakhala nthawi yayitali pamapazi anu. Kapena, pindani botolo lamadzi lachisanu pansi pa phazi lanu. Njirayi imaphatikizaponso kutikita minofu pang'ono, kuthana ndi kulimba pansi pa phazi lanu.
• Kusisita. Kusisita chingwe chanu kumapazi kumachepetsa ululu ndikulimbikitsa kuyenda. Gwiritsani ntchito zala zanu ndi zipsinjo kuti musisite bwino phazi lanu kwa mphindi 1 kapena 5 nthawi imodzi. Njira imodzi ndiyo kuyika zala zanu zazikulu pakati pa chingwe chanu ndikuzisunthira m'mbali mwa mapazi anu.
• Kuyika. Gwiritsani ntchito kuyika kwamiyendo mu nsapato zanu kuti muthandizidwe komanso kutsekedwa. Zosankha zotsika mtengo zitha kugulidwa pashelefu. Valani nsapato zokuthandizani zokhala ndi zidendene zowonjezera komanso zokutira zowonjezera kuti muwonjezere chithandizo chomwe chingathandize kuchepetsa kusakhazikika mu planta fascia. Tepi ya Kinesiology itha kugwiritsidwa ntchito kupititsa patsogolo chingwe ndi chidendene.
• Ziphuphu usiku. Anthu ambiri amapeza zotsatira mwachangu komanso zothandiza pogwiritsa ntchito ziboda usiku. Amatha kuvala akugona kuti atambasule chomera chake. Zimathandizira kuti chomera chokhazikika chikhale chomasuka ndikukulepheretsani kuloza mapazi anu pansi.
• Majekeseni. Jakisoni wa Cortisone mu plantar fascia atha kugwiritsidwa ntchito kuchepetsa ululu ndi kutupa.
• Thandizo la Extracorporeal shockwave (ESWT). Awa ndi mankhwala osagwiritsidwa ntchito omwe amagwiritsa ntchito mphamvu zamagetsi kuti akonze minofu ya fascia. Ngakhale zotsatira sizikugwirizana, nthawi zina zimagwiritsidwa ntchito kuti awone ngati opaleshoni ingathe kupewedwa.
• Chithandizo cha Cryoultrasound. Thandizo la Cryoultrasound lingathandize kuthana ndi ululu kwa anthu omwe ali ndi plantar fasciitis ndi chidendene. Njira imeneyi imagwiritsa ntchito mphamvu zamagetsi zamagetsi ndi mankhwala ozizira kuti athetse ululu.
• Opaleshoni. Opaleshoni imalimbikitsidwa ngati njira yomaliza ndipo pokhapokha patatha chaka chathunthu chamankhwala osamalitsa.

Nthawi yoti muwonane ndi dokotala

Onani dokotala wanu ngati mukumva kuwawa kapena kupweteka komwe sikusintha pambuyo pakulandila milungu ingapo. N'zotheka kuti kupweteka kwa chidendene kungayambitsidwe ndi matenda monga nyamakazi kapena tendonitis. Kapena itha kukhala mtundu wina wa kusweka kwa nkhawa. Mutha kupatsidwa chithandizo chamankhwala, chisamaliro cha chiropractic, kapena mankhwala othandizira kutikita.

Ngakhale zizindikiro zanu ndizochepa, mungafune kukaonana ndi dokotala kuti akuwunikireni komanso onetsetsani kuti mwayamba kuchira. Izi ndizofunikira kwambiri ngati mumamwa mankhwala aliwonse kapena muli ndi zovuta zina zilizonse zomwe zingakhudzidwe ndi izi.

Mfundo yofunika

Kuchita zolimbitsa thupi nthawi zonse kumatha kuchepetsa kupweteka ndi kutupa kuchokera ku chidendene komanso chomera fasciitis. Ndibwino kuti mupitirize kutambasula ngakhale mapazi anu akamva bwino kuti muteteze kubwereza. Ngati zizindikiro zanu sizikusintha pakapita nthawi kapena kukulirakulira, muyenera kupita kuchipatala. Onani dokotala ngati kupweteka kwanu kukupitilira, kukukulirakulira, kapena kukulira.