Zomwe muyenera kuchita kuti muchiritse Achilles tendonitis

Zamkati

• Zizindikiro zake ndi ziti
• Momwe mankhwalawa amachitikira
• Mukafunika kusiya maphunziro
• Zithandizo zapakhomo
• Zomwe zimayambitsa

Kuchiritsa tendonitis ya Achilles tendon, yomwe ili kumbuyo kwa mwendo, pafupi ndi chidendene, tikulimbikitsidwa kuchita zolimbitsa thupi za ng'ombe ndi zolimbitsa thupi, kawiri pa tsiku, tsiku lililonse.

Chotupa cha Achilles tendon chimayambitsa kupweteka kwambiri kwa ng'ombe ndipo chimakhudza kwambiri othamanga, omwe amadziwika kuti 'othamanga kumapeto kwa sabata'. Komabe, kuvulala kumeneku kumathanso kukhudza anthu okalamba omwe samachita masewera olimbitsa thupi pafupipafupi, ngakhale okhudzidwa kwambiri ndi amuna omwe amachita masewera olimbitsa thupi tsiku lililonse kapena kupitilira kanayi pamlungu.

Zizindikiro zake ndi ziti

Achilles tendonitis ingayambitse zizindikiro monga:

• Ululu chidendene pamene akuthamanga kapena kulumpha;
• Ululu m'litali lonse la tendon ya Achilles;
• Pakhoza kukhala kupweteka ndi kuuma pakuyenda kwa phazi ukadzuka;
• Pakhoza kukhala zowawa zomwe zimakusowetsani pachiyambi cha ntchitoyi, koma izi zimawoneka bwino mutaphunzitsidwa mphindi zochepa;
• Kuvuta kuyenda, komwe kumapangitsa munthu kuyenda ndi wopunduka;
• Kuchulukitsa kupweteka kapena kuyimirira kumapeto kwa phazi kapena potembenuzira phazi mmwamba;
• Pakhoza kukhala kutupa pamalo a ululu;
• Mukayendetsa zala zanu pa tendon mutha kuwona kuti ndi yolimba komanso yokhala ndi mitsempha;

Ngati zina mwazizindikirozi zilipo, muyenera kuwona katswiri wa mafupa kapena physiotherapist kuti athe kudziwa chifukwa chake zizindikirazi zitha kuwonetsa zina monga calcaneus bursitis, kupindika kwa chidendene, plantar fasciitis kapena calcaneus fracture. Dziwani momwe mungazindikire kuphulika kwa ziphuphu.

Pakufunsira, ndikofunikira kuti munthuyo adziwitse adotolo za zowawa zomwe adayamba, zomwe amachita, ngati ayesapo mankhwala aliwonse, ngati kupweteka kumakulirakulira kapena kukuyenda bwino, komanso ngati adwala kale kuyesedwa kwazithunzi monga Ray X kapena ultrasound komwe kungathandize pakuwunika.

Momwe mankhwalawa amachitikira

Chithandizo cha kutupa kwa tendon ya Achilles nthawi zambiri chimachitidwa ndi mapaketi a ayezi pamalo opweteka, kwa mphindi 20, 3 mpaka 4 patsiku, kupumula kuntchito ndi kugwiritsa ntchito nsapato zotsekedwa, zabwino komanso zopanda zidendene, monga sneaker, Mwachitsanzo. Kutenga mankhwala odana ndi zotupa monga ibuprofen kapena apyrin, mwachitsanzo, kungathandize kuthetsa ululu ndi kusapeza bwino, komanso kuwonjezera pa collagen kumatha kukhala kothandiza pakukonzanso tendon. Onani zakudya zomwe zili ndi collagen zambiri.

Kupweteka kwa ng'ombe ndi chidendene kuyenera kutha m'masiku ochepa, koma ngati ali olimba kwambiri kapena atenga masiku opitilira 10 kuti asiye, chithandizo chamankhwala chitha kuwonetsedwa.

Mu physiotherapy, zida zina zamagetsi zamagetsi ndi ultrasound, mavuto, laser, infrared ndi galvanization zitha kugwiritsidwa ntchito, mwachitsanzo. Zochita zolimbitsa thupi za ng'ombe, kutikita minofu kwakanthawi kenako kulimbitsa zolimbitsa thupi, mwendo wowongoka komanso bondo lopindika, zimathandiza kwambiri kuchiritsa tendonitis.

Olimbitsa Thupi

Kulimbitsa Olimbitsa Thupi

Mukafunika kusiya maphunziro

Anthu omwe amaphunzitsa amayenera kuwonera kukwiya kumayamba ndikukula, chifukwa izi zikuwonetsa ngati kuli kofunikira kuti asiye kwathunthu kapena kungochepetsa maphunziro:

• Ululu umayamba mukamaliza maphunziro kapena ntchito: Pezani maphunziro ndi 25%;
• Ululu umayamba panthawi yophunzitsa kapena kuchita: Kuchepetsa maphunziro ndi 50%;
• Ululu mkati, pambuyo pazochita ndipo umakhudza magwiridwe antchito: Imani mpaka mankhwalawo akuyembekezereka.

Ngati nthawi yopuma siyikuchitika, tendonitis imatha kukulira, ndikumva kupweteka komanso nthawi yayitali yothandizira.

Zithandizo zapakhomo

Njira yabwino yothandizira Achilles tendonitis ndikugwiritsa ntchito zakudya zokhala ndi calcium, magnesium ndi vitamini B12 ambiri, chifukwa chake munthu amayenera kugulitsa zakudya za tsiku ndi tsiku monga nthochi, oats, mkaka, yogurt, tchizi ndi nandolo.

Kuyika phukusi la ayezi ndi njira imodzi yothanirana ndi ululu kumapeto kwa tsiku. Phukusi la ayisi sayenera kukhudzana mwachindunji ndi khungu ndipo sayenera kugwiritsidwa ntchito kupitilira mphindi 20 nthawi imodzi. Muthanso kugwiritsa ntchito mafuta odana ndi zotupa ndikugwiritsa ntchito mapadi kapena kumva kuti mupewe kukhudzana ndi malo opweteka ndi nsapato.

Ma insoles kapena zidendene zingagwiritsidwe ntchito tsiku ndi tsiku panthawi yamankhwala, yomwe imasiyanasiyana pakati pa masabata 8 mpaka 12.

Zomwe zimayambitsa

Tendonitis chidendene imatha kuchitika kwa aliyense, koma imafala pakati pa 30 ndi 50 wazaka, makamaka zomwe zimakhudza anthu omwe amachita zinthu monga kukwera phiri, kuvina, kuyenda pansi, monga momwe kupota, ndi masewera a mpira ndi basketball. Pazochitikazi, kuyenda kwa nsonga ya phazi ndi chidendene kumathamanga kwambiri, kolimba komanso pafupipafupi, komwe kumapangitsa tendon kuvulala 'chikwapu', chomwe chimakonda kutupa kwake.

Zina mwazinthu zomwe zimawonjezera chiopsezo cha munthu kukhala ndi tendonitis chidendene ndichakuti wothamangayo satambasula mwana wa ng'ombe pantchito yake, amakonda kuthamanga kukwera phiri, kukwera mapiri, kuphunzitsa tsiku lililonse osalola kuti minofu ndi mitsempha ipezeke, okonda tendon yaying'ono-misozi ndikugwiritsa ntchito nsapato zazitsulo zili ndi zokha.