Chithandizo cha zidendene chimatulutsa

Zamkati

• Njira zamankhwala zothandizira chidendene chimatulutsa
• 1. Zotambasula
• 2. Zithandizo
• 3. Kuchita Massage
• 4. Gwiritsani ntchito Insole
• 5. Chitani Zolimbitsa Thupi
• 6. Kutema mphini
• 7. Chithandizo cha Shockwave
• 8. Opaleshoni
• Kodi pali mankhwala a spurs?

Chithandizo cha chidendene chimathandizira kuthetsa zizindikilo zowawa komanso kuyenda movutikira komwe kumachitika chifukwa cha kukangana kwa chomera pa plantar fascia, chifukwa chake tikulimbikitsidwa kugwiritsa ntchito nsapato zofewa zokhala ndi mafupa kuti zithandizire phazi ndikuletsa kutuluka kuti kukakamize kwambiri, kuthetsa ululu.

Kutuluka ndikumangirira kwamfupa komwe kumachitika chifukwa cholimba phazi ndi fascia, zomwe zimakhudzanso kunenepa kwambiri, ndikuyenera kuyimirira kapena kuyimirira pamalo omwewo kwa nthawi yayitali. Chithandizo chazolimbitsa thupi, kutambasula ndi physiotherapy chikuwonetsedwa ndikukwaniritsa zotsatira zabwino zomwe zimabweretsa kupumula kwakanthawi.

Njira zamankhwala zothandizira chidendene chimatulutsa

Onani zonse zomwe mungachite kuti muchepetse ululu:

1. Zotambasula

Zochita zina zotsogola zotsogola zitha kugwiritsidwa ntchito, monga kukoka zala zanu m'mwamba kwa masekondi 20 kapena kugubuduza phazi lanu pamwamba pa mpira wa tenisi, kuti muchepetse kukhathamira kwa fascia ndikutchingira kuti isayambitse kukakamira kwambiri, kuti muchepetse ululu . Muthanso kutsika pansi pamakwerero ndikukakamiza chidendene pansi, kusunga phazi ndi mwendo kutambasula.

2. Zithandizo

Ululu ukamachedwa kuchepa, tikulimbikitsidwa kukaonana ndi dokotala wa mafupa kuti akupatseni mankhwala oletsa kutupa, monga acetaminophen kapena naproxen, omwe amachepetsa kutupa pamalo olimbikitsira, kuthandizira kuyenda komanso kupweteka kwakanthawi. Mankhwala sayenera kumwedwa popanda mankhwala ndipo mukuyenera kukumbukira kuti mankhwalawo amangothana ndi ululu ndipo samachotsa zomwe zimayambitsa vutoli, ndipo izi sizichiritsa kuphulika, chifukwa chake ndikofunikira kutsatira mankhwala ena.

3. Kuchita Massage

Pofuna kutikita mapazi, mafuta onunkhira oyenda bwino kapena mafuta okoma amondi angagwiritsidwe ntchito. Munthuyo amatha kusisita phazi lake, koma kumakhala kosangalatsa kwambiri munthu wina akamakupakilani. Mtundu wina wa kutikita minofu womwe ungathe kuwonetsedwa ndi kutikita minofu kochitidwa chimodzimodzi pamwamba pa malo opweteka, kupaka malowo.

Mafuta onunkhira monga Cataflan, Reumon Gel, Calminex kapena Voltaren amathanso kugwiritsidwa ntchito kutikita phazi patsiku tsiku lililonse mukatha kusamba kapena kulowetsa phazi m'madzi ozizira, mwachitsanzo. Pogulitsa mankhwalawa ndizotheka kuyitanitsa mafuta odana ndi zotupa omwe amatha kutentha akagwiritsidwa ntchito tsiku ndi tsiku.

Kukanikiza kwinaku mukutsetsereka chala chanu chamapazi ndi njira yabwino yothanirana ndi chithandizocho. Onani zidule zambiri zomwe mungachite kunyumba kanema iyi:

4. Gwiritsani ntchito Insole

Kugwiritsa ntchito silicone insole ndi njira yabwino yochepetsera kupsinjika kwa thupi lanu pamalo opweteka. Momwemo, chikwangwani chiyenera kugwiritsidwa ntchito chomwe chili ndi 'bowo' komwe kuli spur, chifukwa mwanjira yomweyo phazi limathandizidwa bwino ndipo dera lopweteka silimalumikizana ndi insole kapena nsapato. Komabe, izi siziyenera kugwiritsidwa ntchito pamoyo wawo, pakufunika pakangokhala chithandizo chamankhwala.

Mtundu wina wa insole womwe ungagwiritsidwe ntchito ndi womwe umakakamiza kupindika kwa phazi, komwe kulipo poyenda kapena nsapato zothamanga.

Kuchita masewera olimbitsa thupi

Kutikita phazi

5. Chitani Zolimbitsa Thupi

Physiotherapy ya chidendene chimaphatikizira kugwiritsa ntchito ma electrotherapy ndikugwiritsa ntchito ayezi, kuti muchepetse kutupa kwamatenda oyenda mozungulira, kuthetsa ululu poyenda. Zitsanzo zina za zomwe zingachitike mu physiotherapy ndi izi:

• Ultrasound ndi gel osalowerera ndale kapena katundu wotsutsa-kutupa;
• Laser yothandiza kusokoneza ndi kuchiritsa zotupa;
• Crochet kapena njira yakuya yothamangitsa pamtanda yomwe ingayambitse mavuto ena, koma imatulutsa fascia;
• Kugwiritsa ntchito cholumikizira usiku kumapazi, komwe kumapangitsa kuti bondo likhale lotalika komanso kumakulitsa chomera;
• Zochita zolimbitsa kupindika koyenera kwa phazi ndikulimbikitsa kwa fascia.

Physiotherapy imatha kuchitidwa katatu kapena kanayi pa sabata, mpaka zizichotsedwa.

6. Kutema mphini

Masingano ogwiritsiridwa ntchito kutema mphini ndi njira ina yabwino yochiritsira ina. Gawo lililonse limatha kuchitika kamodzi pa sabata ndipo limabweretsa mpumulo komanso kuwongolera ululu.

7. Chithandizo cha Shockwave

Zida izi zitha kugwiritsidwa ntchito polimbana ndi ma spurs, kubweretsa mpumulo wa ululu wopanda zoopsa zochepa komanso zoyipa zina. Mankhwalawa amatenga mphindi 5-10, ndipo zofunikira 2 mpaka 4 ndizofunikira, zomwe zimachitika kamodzi pa sabata. Mvetsetsani momwe chithandizo chamantha chimachitikira.

8. Opaleshoni

Opaleshoni ya chidendene imagwiritsidwa ntchito pamavuto akulu kwambiri kutulutsa chomera chomera ndikuchotsa kutuluka, kuthetseratu kupweteka. Komabe, pokhala opaleshoni, pali zovuta zina zomwe zimatha kuchitika, makamaka kulira m'dera la chidendene.

Pambuyo pa opareshoni, kuti mupewe zovuta, tikulimbikitsidwa kupumula osachepera masabata awiri ndikusunga phazi ndikukwera ndi mapilo kuti likhale pamwamba pamtima, kuletsa kuti lisatupe ndikuchedwa kuchira. Kuphatikiza apo, wina ayenera kuyamba kuyika chidendene pambuyo poti dokotala akumuyamikira, ndipo wina ayenera kuyamba kuyenda mothandizidwa ndi ndodo. Phunzirani momwe mungagwiritsire ntchito ndodo molondola.

Kodi pali mankhwala a spurs?

Spur atapangidwa, palibe mankhwala omwe angathetseretu ndichifukwa chake zimakhala zachilendo kupweteka kumabuka nthawi ndi nthawi, nthawi zonse munthuyo akakhala wosasamala ndipo amavala nsapato zolimba kapena wopanda nsapato, amakhala maola ambiri za tsikuli litaima. Njira yokhayo yothetsera mafupawa ndi kudzera mu opareshoni, pomwe mafupa amatha kupukutidwa ndi dotolo. Komabe, ngati zinthu zomwe zidapangitsa kuti chitukuko chikule sichinathetsedwe, chitha kupezekanso.