Tonsefe tikudziwa zochitikazi: muli pabedi, pafupi kuti muthe tsiku lotsatira pamene mwadzidzidzi mumadabwa ndi zowawa zazing'ono. Zilonda zazing'ono zimapitirirabe, ndipo iwe uyenera kudzuka ndi kutambasula kuti upeze mpumulo. Patangopita nthawi yochepa, kupondaponda kumatsika, ndipo mwatsala pang'ono kupweteka mu phazi lanu komanso funso lakale, "Nchiyani chinapangitsa kuti zala zanga zisokonezeke, ndipo ndimapeza bwanji mpumulo?"
Anatomy ya Foot ndi Zala
Phazi lanu liri ndi mafupa angapo -ang'onoang'ono ndi aang'ono ndipo ena amatalika-omwe amagwirizanitsa chokopa chambala kumapazi anu. Mitsinje yambiri kuchokera pa fupa limodzi kupita ku lina. Izi zimapereka kukhazikika kwa phazi lanu.
Matenda afupipafupi a m'munsi mwa mwendo wanu amatembenuka kukhala matope omwe amayenda pansi pa bondo lanu ndikugwirizanitsa malo osiyanasiyana ozungulira phazi lanu. Palinso minofu yeniyeni pakati pa mafupa aakulu a phazi lanu omwe amathandiza kupanga ndi kuyendetsa phazi lanu pamene mukuyenda ndi kuthamanga. Pansi pa phazi lanu muli fascia yokongola, gulu lophwanyika la minofu yomwe imapanga phazi lanu.
Zonsezi zimagwirira ntchito pothandizira phazi lanu, kusuntha phazi lanu, ndipo potsiriza mulole mapazi anu achite zinthu zodabwitsa zomwe amachita tsiku ndi tsiku. Ndipo nthawi zambiri, mumatha kupyola tsiku lonse kapena sabata ndikusowa mavuto. Ndiye n'chifukwa chiyani phazi kapena chingwe chakugwa chimabwera mwadzidzidzi?
Zifukwa Zokhumudwitsa za Toe
Pali zovuta zambiri zomwe zingayambitse zofooka zala. Chinthu chokhumudwitsa kwambiri pa iwo ndi chakuti mukhoza kukhala ndi vuto limodzi kapena zambiri zomwe zingayambitse zidutswazo. Komanso, asayansi asanapeze kusintha kofanana komwe kumayambitsa kupweteka kwachinyengo ndi phazi.
Mwa kumvetsa zomwe zingayambitse zitsamba zazendo ndi zala, mungathe kupeza chithandizo chabwino cha vutoli. Zifukwa za kupweteka kwa toe zingaphatikizepo:
- Kutaya madzi m'thupi . Zimatengedwa kuti ngati madzi anu akudya sizingatheke, mungayambe kusokonekera kwa electrolyte-potassium, magnesium, ndi sodium, mwachitsanzo-mu minofu yanu. Kusalinganika kumeneku kungayambitse minofu kuzungulira zala zanu ndi mapazi kuti mugonjetse mosalekeza. Chochititsa chidwi n'chakuti sikuti aliyense amene ali ndi mpweya wathanzi amapeza phazi, zala, kapena phazi, zomwe zingakhale zovuta kwa odwala.
- Kusakhala ndi zolimbitsa thupi. Tikamachita masewera olimbitsa thupi, matupi athu amagwiritsidwa ntchito, ndipo ntchitoyi imathandiza kuti minofu yathu ikhale yolimba komanso yosasintha. Kuchita masewera olimbitsa thupi kungathandizenso kusintha bwino ndi kulola dongosolo lanu la mitsempha kuti lichitepo kanthu kena. Ndondomeko ya mitsempha yomwe imagwira bwino bwino ingathandize kuchepetsa matsempha amtundu wotsika poyendetsa minofu ndi zosiyana.
- Zovala Zosafunika Zosafunika. Mapazi athu amachitira nkhanza tsiku lililonse. Kuchuluka kwa mphamvu zomwe akufunika kuti azizidya ndi kuziza ndizokulu kuposa thupi lanu. Kuvala nsapato zomwe sizikugwirizana bwino zingayambitse zopweteka zala. Tangoganizirani vuto lopanikizika lomwe limathamangitsa phazi lanu muzitsulo zazikulu zooneka bwino. Zovala zosayenera zimapangitsa mapazi anu ndi zala zanu kukhala malo osaposeratu kuti azigwira ntchito bwino, ndipo angapandukire ndikupunthwa pamphindi.
- Zinthu zina zamankhwala. Matenda ena, monga multiple sclerosis , matenda a Parkinson , kapena matenda a shuga , angayambe kusintha momwe dongosolo lanu lamatenda limagwirira ntchito. Izi zingayambitse mphulupulu zosavuta ndi zozizwitsa m'mapazi ndi zala. Nthawi zina, mankhwala amatha kukhala ndi zotsatira zina zomwe zimayambitsa kupundaponda zala.
- Zaka. Tikamakalamba, machitidwe athu amanjenje ndi ammimba amatha kuchepa pang'ono pang'onopang'ono. Anthu okalamba ali ndi madzi ochepa omwe amasungidwa mu minofu ndi matumbo awo. Izi zingayambitse zovuta zapakhosi zosafunika ndi zolimba mu minofu kuzungulira mapazi ndi zala.
Chilichonse chomwe chikupangitsa kuti zala zanu zisokonezeke, muyenera kutenga nthawi kuti mudziwe chifukwa chenicheni ndikuyamba kugwira ntchito kuti mupeze mpumulo.
Mmene Mungapezere Mpumulo Kuchokera Kumagalimoto Akunja ndi Kumapazi
Ngati mukuvutika ndi zozizwitsa zazing'ono ndi zapansi, pali njira zina zopezera mpumulo. Izi ziphatikizapo:
- Kumwa madzi ambiri. Kusunga hydrated kungapangitse kuchuluka kwa electrolyte ndi madzi mu minofu yanu.
- Kuvala nsapato zoyenera. Zovala zoyenera bwino zimalola mapazi anu kusunthira ndikugwira ntchito momwe akufunira.
- Kugwiritsa ntchito nthawi zonse ndikupanga mphamvu zosiyanasiyana, kulingalira, ndi kusinthasintha machitidwe. Kuchita masewera olimbitsa thupi kumachititsa kuti minofu, mapuloteni, mavitamini, ndi mitsempha yanu yonse izigwira ntchito bwino, zomwe zimapangitsa kuti muthe kuchepa kwa minofu.
- Kudya zakudya zosiyanasiyana zathanzi. Kusunga zakudya zoyenera kungathandize kuti thupi lanu likhale ndi zakudya zowonjezera kuti zikhale bwino.
- Kufufuza mankhwala anu kuti muwone kuti mlingoyo ndi wolondola. Ngati nkhani zachipatala zikufuna kuti mutenge mankhwala, lankhulani ndi dokotala kapena wazamankhwala kuti muwone ngati mankhwalawa akuyambitsa zopweteka zanu zala. (Musasinthe mankhwala anu popanda malangizo a dokotala wanu.)
Kafukufuku waposachedwapa wofalitsidwa mumagazini ya Family Practice anapeza kuti anthu ambiri omwe amadwala matenda a miyendo yam'mawa amagwiritsa ntchito njira zosiyanasiyana zochiritsira. Ofufuzawa adapeza kuti pafupifupi 20 peresenti ya odwala anali kugwira ntchito mwakhama miyendo ndi miyendo ndi kuti 17 ntchito zosiyana siyana za mankhwala zidagwiritsidwa ntchito. Zakudya khumi ndi zitatu zosiyana ndi mankhwala osagwiritsidwa ntchito kwa mankhwala zimanenedwa kuti amagwiritsidwa ntchito ndi odwala. Pomaliza: Anthu omwe akudwala miyendo ndi zala zachitsulo amayesa njira zosiyanasiyana zochizira matenda awo. Palibe mgwirizanowu pa chithandizo chimodzi choyenera kwa munthu aliyense.
Mapazi ndi zala zachitsulo zingathe kuchitika pa zifukwa zosiyanasiyana, kotero kuti kuyambitsa vutoli kuchokera kumapangidwe osiyanasiyana kungakupatseni mwayi wapadera pa mpumulo.
Malangizo Ochokera kwa Wodwala Wachilengedwe
Ngati mukukhala ndi zidutswa zazitsamba ndi zapansi, muyenera kupita kukaonana ndi dokotala wanu kuti awonetsetse kuti vuto lanu silinayambidwe ndi vuto lalikulu monga multiple sclerosis kapena matenda a shuga. Zonsezi ndizochepa, koma ndibwino kuti zinthu zitheke, kuti mutsimikizire.
Popeza zowonongeka za toe zimakhala zosiyana kwambiri, dokotala wanu sangathe kupereka mankhwala ambiri. Lowani wodwala wodwalayo. Kuthamanga ku PT kwanu kumalo kungakhale chofunikira chokha kuti mupeze mpumulo kuchokera ku zitovu zanu zala. Chifukwa chiyani? Chifukwa chakuti wodwala wanyama amaphunzitsidwa kuyesa mitundu yonse ya biomechanical ndi zomwe zimayambitsa matenda anu. Iye akhoza kupanga njira yothandizira kuti athetsere zopweteka zala zazing'ono ndi kupewa masewera amtsogolo kuti asachitike.
Zochita zomwe zikhoza kuchitidwa pofuna kuchepetsa zitsamba zazing'ono zingaphatikizepo izi:
- Ng'ombe ndi zowonongeka
- The plantar fascia toe kutambasula
- Zolemba zolimbitsa thupi
- Kulimbitsa thupi
Onetsetsani kuti mukuwona PT kapena dokotala musanayambe ndondomeko iliyonse yochita masewera olimbitsa thupi.
Mawu Ochokera
Zokhumudwitsa zala zazing'ono zimatha kukhala zovuta kuti munthu akhale wopweteka komanso woperewera. Pogwira ntchito kuti mupeze zovuta zazomwe mukupangidwira ndikupanga moyo wanu wosintha, mungathe kuchotsa toe cramping ndikuyendetsa mapazi anu.
> Chitsime:
> Lorenzo, M. et al. Kuchiza kwa ziphuphu zapakhosi zapakhosi ndi madokotala odwala omwe ali ndi zaka zoposa 60. Zochita za Banja 35 (1); 2018: 29-33.