Ngati muli ndi fasciitis , ndiye kuti mukudziŵa momwe chikhalidwechi chingakhalire chowawa. Zingakuchititseni kuti muyende ndi limp, ndipo zingachepetse mphamvu yanu kuyenderera ndikuyenda mofulumira masitepe.
Zizindikiro za Plantar Fasciitis
Zizindikiro za fasciitis zamasamba zikuphatikizapo, koma sizingatheke, kuti:
- Ululu pansi pa phazi lako pafupi chidendene
- Ululu umene uli pakati pa phazi lanu
- Ululu woti ukhudze ndi chotupa chopweteka pansi pa phazi lako pafupi chidendene
- Kupsya ululu wa mapazi pamene mukuyenda, makamaka pamene mutangoyamba kuchoka pa bedi m'mawa
Ngati mukukumana ndi zizindikiro izi, mukhoza kupindula ndi zosavuta - koma zothandiza-kutambasula phazi lanu ndi fasar plantar. Kutambasula kumaphatikizapo fascia yanu yazomera, kumapangitsanso kuyenda kwendo. Izi zingathandize kuti phazi lanu lisamayende bwino ndipo lingachepetse ululu umene mumamva pansi pa chidendene. Pezani ndi dokotala wanu kuti mudziwe bwinobwino, kenako pita kuntchito kuti muzitha kupweteka phazi lanu.
Zomwe Tingachite Kuti Tiyende Pamapazi ndi Pazitsamba za Plantar Fasciitis
Ngati chomera chokhazikika pansi pa phazi lanu chimakhala chowawa komanso chopweteka, choyamba ndicho kuyendetsa njira yotupa yomwe imaphatikizapo kugwiritsa ntchito ayezi kumalo opweteka, otentha. Phukusi la ayezi lingagwiritsidwe ntchito pansi pa phazi lanu kwa mphindi 10-15 kangapo patsiku.
Pofuna kuteteza khungu lanu ku chisanu, onetsetsani kuti musagwiritse ntchito ayezi pakhungu lanu.
Mwinanso mungayesetse kuti misala ya botolo ikhale yothandizira kuchepetsa kutupa kwa fasciitis. Njira imeneyi ili ndi ubwino wawiri: ayezi amathandiza kuchepetsa kutupa, ndipo misala imathandizira kutambasula mtunda pansi pa phazi lanu.
Nthawi zina, zolimba mumatope anu Achilles ndi ng'ombe zingapangitse maluwa a fasciitis. Ng'ombe ya thaulo imatambasula ndi njira yabwino komanso yophweka yokonzetsera kusintha kwa Achilles ndi ng'ombe yanu.
Anthu ena okhala ndi fasciitis amapindula pogwiritsira ntchito tepiyosi yapamwamba kupita ku phazi lawo kuti akwaniritse chithandizo chonse. Njira yothandizirayi sichikugwirizana ndi kafukufuku wamakono.
Ulendo Wolowera kwa Plantar Fascia
Mungapindulenso mwachindunji ndi fascia wanu kuti muthe kuyenda bwino kwa phazi lanu ndikuthandizani kupweteka kwa plantar fasciitis. Apa ndi momwe mumachitira izi:
- Imani ndi phazi lanu kutsogolo kwa khoma. Onetsetsani kuti nsapato yanu yayamba.
- Pang'onopang'ono phazi lanu kuti chala chanu chachikulu chikhale pakhoma ndipo mpira wa phazi lanu ndi masentimita angapo kuchokera pansi. Chophimba chanu chachikulu chiyenera kukhala chikugwa mofulumira mmbuyo.
- Kutambasula pang'ono kumayenera kumveka pansi pa phazi lanu. Gwiritsani ntchito malowa kwa mphindi zisanu ndi ziwiri, ndipo mutenge phazi lanu kutali ndi khoma.
- Bwerezani kutambasula kasanu.
Ngati kuyika phazi lanu pakhoma kumakhala kovuta kapena kumapweteka, mukhoza kutambasula chomeracho mwadongosolo. Pangolani phazi lanu pa bondo lanu, gwirani zala zanu, ndipo muzipendaponda mobwerezabwereza.
Lembani kutambasula kwa masekondi 15, kenako mutulutse. Bwerezani kasanu.
Inde, onetsetsani kuti muyang'ane ndi wodwala kapena dokotala wanu musanayambe ntchito iliyonse kapena pulogalamu yodzikonda ya plantar fasciitis. Nthawi zambiri zozizwitsa za fasciitis zimatha masabata angapo, koma nthawi zina chithandizo chochepa chofunikira n'chofunika kuchokera kuchipatala kuti athetse vutoli.
Mawu ochokera
Kutambasula bwino kwa phazi lako ndi ng'ombe kungakhale chinthu chofunikira chothetsera ululu wa mapazi kuchokera ku plantar fasciitis. Mukamapanga mpweya wosasinthasintha ndi kuyendetsa kutupa pamapazi anu, mutha kubwerera mwamsanga ndikuchita bwino ngati mukulima fasciitis.