Kodi muli ndi kupweteka mapazi pambuyo tsiku lalikulu kuntchito kapena kusewera? Zimachitika kwa anthu ambiri mukamapitirira, koma pali zifukwa zomwe zingakupangitseni kuti mukhale ovuta kwambiri. Phunzirani za zomwe zimayambitsa ndi kupewa mapazi aakulu komanso momwe mungalimbikitsire.
Zomwe Zimayambitsa Mapazi Aching'anga
- Zovuta Zachilengedwe Zojambula: Zovuta zowonjezereka zimaphatikizapo mapazi apansi , kutsika kwakukulu , ndi nyamakazi kapena zoletsedwa.
- Kunenepa kwambiri: Kutenga kulemera kwakukulu kumayambitsa kuwonjezeka kwa mitsempha , minofu, ndi ziwalo.
- Mimba: Kuphatikiza pa mavuto omwe amayamba chifukwa cholemera, mahomoni oyembekezera amabweretsa mitsempha yomwe imapangitsa kuti mapazi anu azikhazikika. Zinthu ziwirizi pamodzi zimabweretsa mavuto ochulukirapo.
- Nsapato Zowonongeka: Nsapato zanu ziyenera kukhala kukula ndi mawonekedwe abwino kapena mungakhale ndi zovuta. Mukufuna kukula kwa nsapato zazikulu pamene muli ndi zaka zambiri komanso mitsempha yanu imatambasula. Mwinamwake mudapanga bunion kapena nyundo ndipo mumasowa nsapato. Zomwe zili zovuta ndizoipa, kugwiritsanso ntchito minofu yanu mofulumira pamene mapazi anu akusuntha mu nsapato ndi kuonjezera chiopsezo cha mabelter ndi zowononga zakuda. Komanso, nsapato zomwe zikusowa zothandizira komanso zonyamulira zimatha kusiya mapazi anu kumva kuti ndi otopa komanso opweteka kwambiri.
- Kugwiritsa ntchito mofulumira: Kuwonjezeka kwa kuyenda kapena kuima, makamaka pamene pali zinthu zina zowonjezera, zingayambitse ngakhale mapazi abwino kwambiri kukhala ovuta. Ndiponso, kuyenda kapena kuyima pa malo ouma, monga konkire, kumatha kupondereza mapazi anu. Izi zingakhale zovuta kwa iwo amene amaima tsiku lonse kuntchito kapena nthawi zambiri kumapazi kwa nthawi yaitali.
Njira 8 Zothandizira Ululu Wopweteka
Kuphatikiza pa kubwezeretsa kumbuyo ndi kupatsanso mapazi anu, apa pali njira zina zomwe zingathandize kuthandizira ache ndi kubwezeretsa mapazi otopa:
- Kutentha Kwambiri: Nthawi zina kupweteka kwa mapazi kumangokhala chifukwa cha minofu yodetsa nkhawa komanso minofu yothandizira chifukwa chochita zinthu zolemera kapena zolemera. Imodzi mwa njira zabwino kwambiri zothetsera minofu yopweteka ndi kusamba mapazi. Lembetsani mapazi anu mu beseni la madzi ofunda kapena malo ogulitsira sitolo kwa mphindi zisanu kapena 10. Yesani kuwonjezera mchere wa Epsom m'madzi kuti mutonthoze. Mafuta a Epsom amapezeka mosavuta kumene zinthu zoyamba zogulitsa zimagulitsidwa. Gwiritsani ntchito supuni pafupifupi 1 mpaka 2 pa galoni lamadzi ofunda. Ngati mapazi anu ali otupa, otentha, kapena otopa, gwiritsani ntchito madzi ozizira mmalo otenthetsa ndi kukweza mapazi anu kwa theka la ola kapena kuposera.
- Kutsegula: Minofu yodetsa nkhawa imayamba kugwira ntchito kapena kusokoneza. Pofuna kuthana ndi vutoli, tambani mapazi anu. Nthawi yabwino kutambasula ndikutentha kwambiri pamene minofu yanu ikamasuka. Khalani pamalo abwino ndipo mutambasule manja anu ndi manja anu. Pofuna kuthandizira minofu ya mwana wa ng'ombe, yesetsani kuthamanga kwa wothamanga ndikudalira pakhoma. Gwiritsani ntchito kayendedwe kalikonse kwa masekondi 10 mpaka 20 kuti mupindule kwambiri.
- Zochita: Zochita zazingwe, mapazi, ndi zala zingathandize kuwongolera, kulimbikitsa, ndi kuwatsitsimula. Yesani machitidwe awa:
- Sankhani zinthu ndi zala zanu ndikuzisunthira kuchokera ku mulu umodzi kupita ku wina.
- Pamene mukuyimirira, nyamuka pazumwa zazing'ono, mutakweza zidendene zanu pansi.
- Kodi mapampu a maatchi, akusuntha phazi lanu pansi.
- Pangani mavoti anu.
- Pukutsani pansi pa phazi lanu pa botolo la madzi lachisanu, mpira wa tenisi, kapena mpira wa golf.
- Kuchulukitsa : Ikani mafuta kapena kutsekemera m'munsi ndi kupaka minofu pamene mukugwiritsa ntchito mpweya wochepa kwambiri pamapazi anu. Ganizirani pa chomera chokhazikika, chingwe chowoneka ngati chingwe chomwe chimathamanga kutalika kwa chingwe kuchokera ku mpira mpaka ku chidendene. Mungathe kuzimva pamutu pa phazi lanu mukasinthasintha zala zanu kumtunda. The plantar fascia ndimatangidwe ofunika kwambiri chifukwa amathandiza kupanga mawonekedwe ndi chitsimikizo kwa chingwecho, chomwe chili chofunikira kuti muzimva chisoni pamene mapazi anu agunda pansi. Chokhazikika cholimba chomera chomera nthawi zambiri chimakhala chifukwa cha chidendene chopweteka. Njira inanso yosavuta yopiritsa mapazi ndi kugwiritsa ntchito kapangidwe ka phazi kapena mafuta othamanga.
- Chipilala chimathandizira : Yesani peyala yazitsulo zothandizira nsapato zanu. Arch zothandizira zidzakuthandizani kuchepetsa mantha omwe mapazi anu amakumana nawo pa sitepe iliyonse. Chitsulo ndi mpira wa phazi zimakhala zovuta kwambiri kuti zisawonongeke komanso zokwanira zogwirira ntchito zothandizira zidzakuthandizani kusunga malowa. Pitani ku shopu yomwe imagwirizana ndi zitsulo zothandizira kuti mupeze malangizo ochokera kwa akatswiri kumeneko. Ngati vuto lanu lisakuvutitseni, onani katswiri wamakono ndikukambirana maina opangidwa ndi mwambo. Izi zimapereka chithandizo chowonjezereka kwa mapazi ndipo zimakhala ndi phindu linalake lokhala ndi mavuto angapo a mapazi monga plantar fasciitis ndi mapazi apansi .
- Onetsetsani nsapato zanu : Dziwani kuti nsapato ziti zikhoza kukuthandizani kuti muyambe kupweteka phazi lanu. Kupititsa nsapato kapena nsapato zokhala ndi chowongolera chokha chingathandize. Ngakhalenso nsapato zimabwera mumayendedwe omwe amatha kukhala ndi chingwe chokhachokha. Komanso, ngati nsapato zanu zimakhala zovala zambiri komanso zowonongeka zingakhale zikuthandizani kumapazi anu. Zingwe zosasintha zingasinthe miyendo imene mapazi anu amagunda pansi, motero mutaya zamoyo zanu. Popeza nsapato zomwe ziri zolimba kwambiri kapena zosasunthika zingapangitse kukhumudwa ndi kutopa, yesani mapazi anu mukamaliza nsapato. Inu mukhoza kudabwa pozindikira kuti inu munali kuvala kukula kwa nsapato za nsapato. Ngati muli ndi mabononi , zala za nyundo, kapena neuroma, onetsetsani kuti nsapato zanu ndizokwanira mokwanira mu bokosi lachino.
- Sungani Mankhwalawa ndi Mbewu Zambiri : Khungu louma, louma la zida zazing'ono ndi chimanga zingakupangitseni kupanikizika pansi pa phazi lanu, ndipo zimayambitsa ming'alu, magazi, kapena matenda. Lolani mapazi anu m'madzi otentha kwa mphindi zingapo. Atseni ndi kugwiritsa ntchito miyala ya pumice kapena emery board pamalo ovuta. Ikani kudzoza kokometsera ndi kuisisita. Ikani masokiti kuti musindikizidwe mu chinyezi.
- Ganiziraninso Kugwirana Ntchito : Kuchita masewera olimbitsa thupi ndi njira yachikhalidwe cha Chitchaina yomwe yawonetsedwa kuti ndi yopindulitsa pa kupweteka kwa phazi m'maphunziro ena, ngakhale kuti maphunziro nthawi zambiri amakhala ndi zolakwitsa monga zokopa zofalitsa.
Nthawi Yopeza Thandizo la Zamankhwala kwa Mapazi Aakulu
Nthawi zina mapazi amodzi ndi ovuta kwambiri kwa anthu a misinkhu yonse. Pamene kupweteka kumawonjezereka pafupipafupi kapena sikumachepetsa ndi mankhwala osavuta monga awa omwe amalembedwa, onani katswiri wamaphunziro kuti ayese mapazi anu.
Kuphatikizanso, matenda ena amatha kuchititsa kapena kupweteka ku mapazi. Onani dokotala wanu wamkulu kuti muwone ndikusamalira izi:
- Matenda a shuga kapena vuto lina lililonse limene limayambitsa matenda a ubongo, omwe amachititsa mitsempha kuwonongeka
- Matenda osokoneza bongo monga matenda a nyamakazi
- Matenda aliwonse omwe amachititsa kuti kutupa kwa thupi kumachepa monga mtima wa mtima
Mawu Ochokera
Mapazi aakulu angakulepheretseni kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi. Tengani njira zothetsera ululu wanu musanachoke. M'kupita kwanthawi, kawirikawiri ndi yotchipa kuti muwone munthu wodzitetezera ndikupeza mankhwala odziwa bwino kuposa kuyesa njira zowonongeka zomwe sizikuthandizani vuto lanu.
> Zotsatira:
> American Orthopedic Foot & Ankle Society. Metatarsalgia (Forefoot Pain). http://www.aofas.org/footcaremd/conditions/ailments-of-the-smaller-toes/Pages/Metatarsalgia.aspx.
Chen W, Yang GY, Liu B, Manheimer E, Liu JP. Mankhwala opanga mankhwala odwala matenda a shuga wodwala matenda a ubongo: kuyang'anitsitsa kachitidwe ka mayesero. PLoS One. 2013 Sep 12; 8 (9): e73764.
> Chipatala cha Mayo. Kupweteka kwa mapazi. http://www.mayoclinic.org/symptoms/foot-pain/basics/definition/SYM-20050792.