Zojambula Zovuta za Plantar Fasciitis

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Plantar Fasciitis-N'chiyani?

Plantar fasciitis ndi mkhalidwe wowawa umene umakhudza anthu ambiri. Zizindikiro zofanana za plantar fasciitis zikuphatikizapo:

• Ululu pansi pa chidendene cha phazi
• Zizindikiro ndizoyipa kwambiri masitepe oyambirira mmawa
• Kuvuta kuyenda maulendo ataliatali chifukwa cha kusokonezeka

Chithandizo cha plantar fasciitis chimagwiritsa ntchito kutulutsa kutupa ndi kutambasula zida zolimba pamunsi pa phazi. Pano pali njira yowonjezera yochepetsera yomwe ingachepetse zizindikiro za plantaci fasciitis kwa odwala ambiri.

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Ng'ombe Ikani

Njira yophweka yopangira mwana wang'ombe kutambasula ndiyo kuima pafupi mamita awiri kuchokera kumpanda.

1. Khalani pafupi ndi khoma ndi manja anu atatambasula.
2. Ikani phazi limodzi pansi pa mzere ukukwera kuchokera pamapewa anu, ndi phazi limodzi kumbuyo kwa thupi lanu.
3. Pewani phazi lanu lakumbuyo ndikugwedezeka kumbuyo kwa chidendene (Achilles tendon).
4. Gwirani kutambasula kwa chiwerengero cha 10, ndi kubwereza. Chitani mbali zonse.

Kuti tiwongolere kutambasula uku, bwererani bondo lanu kumbuyo pansi pomwe mukuyendetsa phazi pansi.

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Sinthasintha

Kuti muyambe kukwera masitepe, pezani masitepe kapena kupopera.

1. Pitirizani phazi lomwe mukulowetsa mmbuyo, ndipo mutenge phazi limodzi
2. Gwiritsani ntchito masitepe otchinga kumbuyo kwa phazi.
3. Mvetserani kumbuyo kwa chidendene. Yesani kumasuka ndi kulola thupi lanu kudalira mopitirira masitepe.

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Tsambalo Longolani

Kutambasula kwa phazi kumachitika ndi malo okhala.

1. Pita patsogolo ndi kumvetsetsa phazi lako. Ngati simukusowa zokwanira, ingoyendani phazi lanu ndikugwira phazi lanu
2. Gwirani zala zala zanu kumalo anu akugwira phazi lanu ndi dzanja lina.
3. Yang'anani pansi pa phazi.

Gwirani chingwe ichi kwa chiwerengero cha 10 pamene mukukumana ndikutambasula pa phazi la phazi. Bwerezaninso katatu mbali iliyonse.

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Chingwe chachitsulo Chingwe

Chingwe chachitsulo chingachitike pofika patsogolo ndikugwiretsa phazi lanu. Ngati simungathe kusintha bwinobwino, gwiritsani ntchito thaulo kapena pepala ndikukulunga kuzungulira zala zanu kuti mutenge thupi lanu.

1. Gwirani mapeto a thaulo, ndipo mutseke pakati pazungu zazing'ono.
2. Gwiritsani bondo lanu molunjika ndi zala zanu zakuyang'ana.
3. Pukutani thaulo, kumakokosera zala za thupi lanu.

Izi zidzatambasula kumbuyo kwa mwendo wanu komanso pansi pa phazi lanu.

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Khoma Yonda

1. Imani pa khoma, ndipo ikani phazi limodzi kutsogolo kwa lina.
2. Gwirani bondo lamtsogolo molunjika ndi kuyika zala zazing'ono pamwamba pamtambo momwe zingathere.
3. Watsamira khoma ndi bondo lambuyo ndikukumana ndi phazi ndi chidendene cha phazi lakumbuyo.

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Plantar Fasciitis Rehab-Icing the Foot

Gawo lomaliza la chizoloŵezi ichi ndi kuundana phazi la phazi.

1. Pezani mabotolo a madzi apulasitiki okwana 12 kapena ounce 16, kapena zitsulo zamadzi ozizira.
2. Ikani mabotolo a madzi mufiriji.
3. Mukasungunuka, pezani botolo pansi pa phazi lanu kwa mphindi 10 mpaka 15.
4. Onetsani botolo kuti muwathandize mankhwala otsatirawa.

> Chitsime:

> Sweeting D, Parish B, Hooper L, Chester R. Kugwiritsa ntchito mankhwala othandizira kupweteka kwazitsulo: Journal of Foot ndi Ankle Research . 2011; 4 (1). lembani: 10.1186 / 1757-1146-4-19.