Njira zochiritsira za plantar fasciitis

Zamkati

• 1. Ice
• 2. Kutikita minofu
• 3. Zithandizo
• 4. Physiotherapy
• 5. Zotambasula
• 6. Gawani tulo
• 7. Zochita zolimbitsa minofu yolimbitsa mapazi
• Nthawi yobwereranso kuntchito

Chithandizo cha plantar fasciitis chimaphatikizapo kugwiritsa ntchito mapaketi oundana kuti muchepetse ululu, kwa mphindi 20, 2 kapena 3 patsiku. Analgesics itha kugwiritsidwa ntchito kuchepetsa ululu ndikupanga magawo ena a physiotherapy pomwe zida ndi maluso ena angagwiritsidwe ntchito.

Kupaka mafuta odana ndi zotupa tsiku ndi tsiku, kutikita minofu ndikutambasula ndizofunikira pamoyo watsiku ndi tsiku kuti zithandizire kuchira, koma ndikofunikanso kupewa kuyimirira kwa nthawi yayitali komanso kuvala nsapato zabwino komanso zopindika. Dziwani kuti ndi chiyani ndipo zizindikiro za plantar fasciitis ndi ziti.

Chithandizo cha plantar fasciitis chitha kuchitidwa ndi:

1. Ice

Mutha kuyika ayezi wokutidwa ndi pepala lakhitchini ndikuilola kuti igwire ntchito kwa mphindi pafupifupi 15, kawiri patsiku, chifukwa kuzizira ndikothandiza kuthetsa ululu komanso kulimbana ndi kutupa.

Njira ina yopezera mwayi kuzizira ndikoyika phazi lanu mu beseni lokhala ndi madzi ozizira, okhala ndi madzi oundana ndikulola kuti lizichita kwa mphindi 15.

2. Kutikita minofu

Kutikita phazi ndi ng'ombe kumathandizanso kuchipatala, kumabweretsa mpumulo ku zisonyezo ndipo ndi njira yosavuta yodzimvera, ndipo imatha kuchitidwa kunyumba komanso nthawi zina kuntchito. Kirimu wothira mafuta kapena mafuta ayenera kugwiritsidwa ntchito nthawi zonse kutsitsa manja anu kumapazi anu ndikupangitsa kuti kutikako kukhale kosangalatsa komanso kogwira ntchito.

Onani njira ina yomwe ingathandize kuchepetsa kupweteka kwa phazi mu kanemayu:

3. Zithandizo

Dokotala angakulimbikitseni kugwiritsa ntchito mafuta kuti mugwiritse ntchito pamalo opweteka kapena mapiritsi, omwe sayenera kugwiritsidwa ntchito masiku opitilira 5 motsatizana.

4. Physiotherapy

Mu physiotherapy pali zida monga ultrasound, laser ndi iontophoresis zomwe zingagwiritsidwe ntchito pothana ndi fascia, koma ziyenera kuchitidwa zikauzidwa ndi physiotherapist ndipo nthawi zina ndizotheka kusankha zina.

5. Zotambasula

Zochita zolimbitsa thupi zitha kuchitidwa kunyumba tsiku lililonse, ndizothandiza kuthana ndi zovuta ndipo ndi njira yosavuta yochitira, kangapo patsiku. Kuti mutambasule fascia, mutha kugwira mipira ya mapazi anu, ndikukoka kupita komwe ululu umapiririka ndikusungabe masekondi 30 nthawi iliyonse, kubwereza katatu.

6. Gawani tulo

Njira ina yomwe ingakhale yosangalatsa ndikugwiritsa ntchito phazi kuti mugone. Kugawikaku kumalimbikitsa kutambasula kwa chidwi usiku wonse, ndikulimbikitsa kusinthasintha kwake.

7. Zochita zolimbitsa minofu yolimbitsa mapazi

Chimodzi mwazinthu zomwe zimapangitsa kukula kwa plantar fasciitis ndikufooka kwa minofu ya phazi, zolimbitsa thupi zomwe zimalimbikitsidwa ndizofunikira kuti achire pambuyo poti ululu utha. Malo abwino ndikukhazikika pamodzi ndi mapazi anu, ndikumata mapazi anu pamodzi ndikusungabe malowo kwa mphindi pafupifupi 5, kuwerengera nthawi.

Pofuna kuteteza kuti fasciitis isadzabwererenso, ndibwino kuti tichotse zina zomwe zimakondweretsa mawonekedwe ake.

Zomwe zimayambitsa matenda a fasciitis ndi kunenepa kwambiri, kuvala nsapato zolimba komanso kubwereza mobwerezabwereza. Kuphatikiza pakuchita chithandizo cha kupweteka kwa phazi, ndikofunikira kuchotsa zomwe zimayambitsa matendawa, kuti zisabwerere pakapita nthawi.

Anthu onenepa kwambiri ayenera kudya, kuti achepetse kulemera kwawo, ndipo odwala onse ayenera kugula nsapato zabwino, makamaka nsapato za mafupa. Malangizo abwino ogulira nsapato ndikumapita kushopu kumapeto kwa tsiku, mukaweruka kuntchito, chifukwa panthawiyi mapazi adzatupa kwambiri, ndipo ngati nsapato ili bwino, imavomerezedwa.

Nthawi yobwereranso kuntchito

Pambuyo pakumva kupweteka, ndikofunikirabe kusamalira chithandizocho mpaka chovulacho chitachira, chifukwa chake tikulimbikitsidwa kuti tipewe kuvala zidendene nthawi yayitali, posankha nsapato zofewa. Omwe amayesetsa kuthamanga sayenera kusiya kwathunthu maphunziro, kupikisana kokha, kuti achulukitse kupweteka.