Plantar Fasciitis Akutambasula Kuti Azizilitsa Kupweteka Kwadendene

Zamkati

• Njira zotambasula
• Tambasulani ng'ombe zanu
• Gwirani mpando ndikutambasula mbeu yanu
• Malangizo ena ndi zodzitetezera
• Pewani
• Yambani pang'onopang'ono
• Thandizo lina

Kodi plantar fasciitis ndi chiyani?

Mwinamwake simunaganizepo zambiri za fascia yanu mpaka kupweteka kwa chidendene kukugwedezani. Mitsempha yopyapyala yomwe imalumikiza chidendene chanu kutsogolo kwa phazi lanu, plantar fascia, imatha kukhala malo ovuta kwa anthu ambiri. Kupweteka kwa chidendene kumakhudza anthu opitilira 50% aku America, ndipo chomwe chimayambitsa matendawa ndi plantci fasciitis. Kuyenda mobwerezabwereza poyendetsa kapena kuyendetsa masewera olimbitsa thupi, kapena kupanikizika kowonjezera kunenepa kumatha kuwononga kapena kuwononga chomera cha fascia, choyambitsa kutupa ndi kupweteka.

Pamodzi ndi othamanga, fasciitis yodziwika imapezeka pakati pa amayi apakati chifukwa kulemera kowonjezera pamitsempha kumatha kuyambitsa kutupa, kumabweretsa ululu. Ngati mukumva chidendene, musataye mtima. Pali njira zosavuta zomwe mungachite kuti muchepetse ululu kuti mutha kuyambiranso kuthamanga kapena masewera olimbitsa thupi ena.

Njira zotambasula

Minofu ya Taut m'mapazi anu kapena ng'ombe imachulukitsa fasciitis. Pewani kapena pewani zowawa ndi zina mwanjira zosavuta izi zomwe amalangizidwa ndi wophunzitsa payekha komanso wopambana wa Deborah Lynn Irmas waku Santa Monica, CA. Irmas imatsimikiziridwa ndi American Council on Exercise (ACE). Adapilira kupsinjika kwa plantar fasciitis atadutsa mopitilira muyeso wambiri. Chizolowezi chotambasula ichi, chomwe amachita ndikuwalimbikitsa kwa makasitomala ake, kumamupangitsa kuti asamve kupweteka chidendene.

Tambasulani ng'ombe zanu

1. Imani kutalika kwa mkono kuchokera kukhoma.
2. Ikani phazi lanu lamanja kumbuyo kwanu.
3. Pepani ndi modekha mwendo wanu wakumanzere patsogolo.
4. Khalani bondo lanu lakumanja molunjika ndi chidendene chakumanja pansi.
5. Gwirani masekondi 15 mpaka 30 ndikumasulidwa. Bwerezani katatu.
6. Sinthani momwe miyendo yanu ilili, ndikubwereza.

Kutambasula uku kumayang'ana minofu ya gastrocnemius mu ng'ombe yanu. Pamene chomera chanu chomera chimayamba kuchira ndikumva kupweteka kumachepa, mutha kukulitsa kutambalaku pochita ndi miyendo yonse yopindika, akuti Irmas. Pochita izi, kutambasula kumamasula minofu yam'munsi mwa mwana wang'ombe. Irmas amachenjeza kuti ndikofunikira kuti tisamakhale otalikirapo kwa nthawi yayitali.

Gwirani mpando ndikutambasula mbeu yanu

Zochita zitatuzi zokhazokha zithandizanso kuthetsa fasciitis yodzala. Kumbukirani kukhala chete pomwe mukuwachita:

1. Mukakhala pansi, sungani phazi lanu mobwerezabwereza pamwamba pa botolo lamadzi lachisanu, chimfine chozizira kapena chozungulitsira thovu. Chitani izi kwa mphindi imodzi ndikusinthana phazi linalo.



2. Kenaka, yambitsani mwendo umodzi pamwamba pawo kuti mutambasule chala chanu chachikulu. Gwirani chala chanu chachikulu chakumaso, kokerani icho mofatsa kwa inu, ndipo gwirani kwa masekondi 15 mpaka 30. Chitani izi katatu, kenako nkubwezeretsani ndikuchita zomwezo ndi phazi linalo.



3. Pogwiritsa ntchito masewera olimbitsa thupi achitatu, pindani thaulo kutalika kuti mupange zolimbitsa thupi. Khalani pansi, ndipo ikani chopukutira chopindidwa pansi pamiyendo yamiyendo yonse iwiri. Gwirani malekezero a chopukutira ndi manja awiri, ndipo mokoka kokoka nsonga za mapazi anu kwa inu. Gwiritsani masekondi 15 mpaka 30, ndikubwereza katatu.

Sikuti izi zingathandize kuchepetsa kupweteka kwa chidendene, koma kuzichita mokhulupirika musanachite masewera olimbitsa thupi "zitha kupewetsa plantar fasciitis," akutero Irmas.

Malangizo ena ndi zodzitetezera

Pewani

Muyenera kupereka mpumulo mpaka kutentha kwa chomera chanu kukhale pansi. Ochita masewerawa amachiritsa mosiyanasiyana, koma Irmas nthawi zambiri amalimbikitsa kuti atenge pafupifupi milungu iwiri. Ikani chomera chanu chazomera, yesani, ndipo tengani mankhwala odana ndi zotupa ngati ibuprofen ngati mukufuna.

Yambani pang'onopang'ono

Pamene kupumula ndi ayezi zachepetsa kupweteka kwa chidendene, ndiye kuti mutha kuyesa "kuthamanga pang'ono," akutero Irmas. “Thamangani pang'ono pang'ono, ngati kuchokera pamtengo umodzi kupita pa wotsatira. Imani paliponse pafoni kuti mutambasuke. ” Lonjezerani kuthamanga pang'onopang'ono poyenda mtunda pakati pa mizati iwiri yamatelefoni, nyumba ziwiri, mitengo iwiri, kapena zolembera zina zomwe mumazindikira panjira yanu. Pitirizani kuyimilira pamakina aliwonse ndikutsitsa kuthamanga kwanu ndi ng'ombe, Irmas akuti.

Thandizo lina

Pomwe kupumula ndikutambasula pafupipafupi kumathandizira kukonzanso fasciitis, onetsetsani kuti muli ndi nsapato zolimba mukamabwerera kunja kukathamanga. American Academy of Orthopedic Surgeons ikufotokoza kuti kuthandizidwa mokwanira komanso koyenera ndikofunikira kuti tipewe kupweteka kwa chidendene komanso kupewa zovulala zina zokhudzana ndi kuthamanga. Onetsetsani kuti mumagula nsapato zatsopano pafupipafupi momwe mungafunire kuti zikuthandizireni ndikukuthandizani kuti thupi lanu likhale lopanda kuvulala.