Ululu wazitsulo, wotchedwa plantar fasciitis , ndi wamba kwambiri kwa anthu omwe ali ndi chithokomiro. Ngati muli ndi fasciitis chomera mudzadziwa chifukwa chakuti mudzakhala ndi ululu wakupweteka mutangoyamba kutsika m'mawa, kapena mutakhala kanthawi. Pano pali maganizo ena ochokera kwa a podiatrist Christine Dobrowolski, DPM, wolemba za Mapazi Awo: Buku Lanu la Kufufuza ndi Chithandizo cha Mavuto Odziwika .
Zizindikiro
Pali zifukwa zambiri zosiyana za ululu wa chidendene, koma chifukwa chofala ndi plantar fasciitis. Ngati mukumva kupweteka kwambiri chitende chake mutangoyamba kutuluka m'mawa, ndizotheka chifukwa cha plant fasciitis. Vutoli ndi chifukwa cha kupanikizika kwambiri kupyolera mu ndondomeko ya mtundu wa ligong (plantar fascia) pansi pa phazi. Kupanikizika kwakukulu kumayambitsa kutaya ndipo kumadzetsa kutupa ndi ululu.
Zizindikiro zachikale zimapweteka chidendene pa nthawi yoyamba mmawa kapena pakuka pakapita nthawi yaitali. Ambiri adzadandaula ndi ululu wakuda chitendene pamene amachoka pagalimoto yawo kapena atatha kudya. Anthu ena amangovutika ndi chidendene kumapeto kwa tsiku kapena pazinthu zina monga ntchito, mpira, kapena tenisi. Ululuwo ukhoza kupitirira mpaka kumapeto ndi kumverera achy kumapeto kwa tsiku.
Zimayambitsa
Anthu amapanga fasciitis chomera pa zifukwa zosiyanasiyana.
Chimodzi mwa zifukwa zowonjezereka za kukula kwa plantsi fasciitis akuvala nsapato zabwino kapena nsapato zokalamba. Chifukwa china chofala ndi kuyamba ntchito yatsopano, monga kuyenda kapena kuthamanga, pambuyo pa nthawi yosachita. Anthu ambiri ogwira ntchito amakhala ndi fasciitis chomera chitsamba atagwiritsa ntchito mapiri, masitepe kapena malo osagwiritsidwa ntchito pochita maphunziro awo.
Ntchito yatsopano yomwe imafuna kuimirira tsiku lonse kapena kusintha ntchito yowonjezera, monga simenti, imathandizira kuti ikule. Anthu omwe ali ndi mapazi otsetsereka kapena matchulidwe owonjezera (kupukuta mu mapazi) akhoza kukhala ndi chilengedwe chachilengedwe cha fasciitis.
Kuchiza
Mosasamala kanthu momwe vutoli linayambira, mankhwalawa akukonzekera kuchepetsa nkhawa pazitsulo zanu ndi kuchepetsa kutupa.
- Dziwani Chifukwa : Kawirikawiri pali chifukwa cha kukula kwa fasciitis chomera, koma popeza chikhalidwechi sichikugwirizana ndi kuvulala koopsa kungakhale kovuta kukumbukira. Ululuwo ukhoza kuyamba pang'onopang'ono mutayamba chizoloŵezi chatsopano chophunzitsira, kusintha nthawi, kuyenda kapena kuyenda pawatsopano, kusinthitsa nsapato, kuvala nsapato zokalamba kapena kuyamba ntchito yatsopano. Chinthucho chikadziwika, lekani ntchitoyo kapena musinthe.
- Pewani Ntchito Zowopsya : Kupita mmwamba ndi kutsika masitepe, kumayenda kapena kuthamanga kumapiri, kudula, kukweza katundu wolemera ndikuyenda pa malo osagwirizana kumapangitsa kuti izi zikhale zovuta. Yesetsani kuchepetsa izi mwa kuchepetsa chiwerengero cha nthawi zomwe mumakwera ndikukwera masitepe ndikupewa mapiri. Ngati mukuyenera kugwa pansi, sungani phazi loyendetsa patsogolo ndi lathyathyathya pansi. Musakweze kapena kunyamula zinthu zolemetsa kuphatikizapo ana anu. Gwiritsani ntchito wopondaponda kapena mukhale ndi mwamuna kapena mkazi wanu.
- Lekani Kuthamanga Kapena Kuyenda : Ntchito ya Aerobic ndi yofunika kuti muzisunga ndi kuphunzitsanso. Yesani njinga kapena kusambira. Ambiri amadana ndi njinga yomwe imakhalapo pa masewera olimbitsa thupi koma kumbukirani izi siziri kwanthawizonse. Musagwedeze chidendene mukakwera njinga ndikuyesera kupeŵa kuyima ndi mapiri ngati mukuyenda panja. Ngati mumagwira nawo ntchito pamasukulu, mungafunikire kusintha masukulu kuti musapitirize kuvulaza phazi. Buluu loyendetsa bwalo limapangitsa kuti munthu azivutika kwambiri chifukwa cha malo ake. Bicycle yosungirako kalasiyi ndi yoyenera kwambiri.
- Gwiritsani ntchito Misala Yasefa : Thirani botolo la madzi kapena masewera a juzi mukhoza kuliyika pansi. Sungani phazi lanu pamabotolo a madzi kwa mphindi zosachepera 20 kawiri pa tsiku. Izi zimathandiza kuchepetsa kutupa pa phazi pamene kutambasula chingwe.
- Gwiritsani Ntchito Bhati Lophatikizapo: Kuwombera kumathandiza kuchepetsa kutupa kumachitika nthawi ya 48-72. Pofuna kuchepetsa kutupa kosatha, yesani kusiyanitsa pakati pa ayezi ndi kutentha. Yambani ndi paketi yachitsulo pa chidendene ndi / kapena chingwe kwa mphindi zisanu. Pitani ku pack pack kapena kusamba madzi otentha kwa mphindi zisanu. Zina pakati pa ziwiri ndi 20-30 mphindi 3-4 pa mlungu. Izi zikhoza kukhala zowonjezera nthawi kusiyana ndi ayezi phukusi pokha koma zingabweretse mpumulo waukulu.
- Patsani mpira pansi pa mapazi anu : Tengani mpira wa tenisi, softball kapena piritsi yozungulira ndipo phazi lanu likuthandizira kutambasula munda wa fascia. Izi zikhoza kuchitika pamene mukuonera TV kapena kuwerenga pepala. Kuthamanga phazi pa mpira wa tenisi kungathekanso kuntchito ngati muli ndi desiki kapena masana. (Izi siziyenera kupweteka. Musapitirize ngati muli ndi ululu).
- Tambani Ng'ombe Yanu Mmawa : Ngati muli ndi ululu mmawa mukamauka, ikani thaulo kapena lamba pa chovala chanu. Musanayambe kugona, pezani chopukutira kapena lamba kuzungulira phazi lanu. Pokoka phazi kumbali yanu ndikusunga mwendo wanu molunjika, muyenera kumverera kumbuyo kwa mwana wa ng'ombe. Izi zidzatambasula pansi pa phazi. Izi sizikudya nthawi kapena zovuta kuchita, koma zimafuna kusintha pazinthu zatsopano.
- Tambasulani Ng'ombe Yanu Tsiku Lonse : Gwiritsani ntchito mphindi zisanu ndi zisanu ndi ziwiri usiku uliwonse kutsegula mwana wang'ombe monga tafotokozera pamwambapa kapena wothamanga. Pofuna kuthandizira kusunga ng'ombe ndi pansi pa phazi, yesani ndi kutambasula masekondi 30, katatu patsiku.
- Tengani Mankhwala Osakanizika : Mankhwala otsutsa kutupa, monga naproxen kapena ibuprofen , amathandiza kuchepetsa kutupa komwe kumachitika pa fascia chifukwa cha kuvuta. Simukufuna kubisa ululu ndi mankhwalawa. Ngati mumachepetsa ululu ndi mankhwala oletsa-kutupa koma pitirizani kuchita nawo ntchito zomwe zimayambitsa kudula ndi kutupa kwa plantar fascia, simukuchiritsa. Pitirizani kupumula, kuyimika ndi kuyendetsa pamene mutenga mankhwala. Tengani mankhwalawo ndi chakudya ndipo musamamwe kumwa ngati mukukumana ndi vuto la m'mimba.
- Kutaya Kunenepa : Ichi ndi chinthu chomaliza chomwe mukufuna kumva. Ndipotu, muli ndi mwayi wokhala wolemetsa kuyambira pamene chiyambi cha chidendene chanu chikumva chifukwa cha kuchepa kwa ntchito. Koma, palibe njira yowonjezerapo kuti kuwonjezeka kwa thupi kumatuluka kumapazi. Kuchulukitsa nkhawa pa plantar fascia kungapangitse kuwonjezeka kwa plantaci fasciitis, zomwe zimapangitsa kuti zikhale zovuta kuchiza. Idye nzeru ndikuyesera kuphatikizapo ntchito ya aerobic yomwe imachepetsa mapazi.
- Valani Nsapato Zothandizira : Khwerero ili likhoza kuwoneka lodabwitsa, koma anthu ambiri sadziwa kuti nsapato zingati zothandizira. Nsapato yothandizira idzagwedezeka pa zala zazing'ono. Yesani nsapato zanu zonse ndipo musaganize nsapato zanu ndi nsapato zothandizira. Tenga nsapato yako ndi kuiwombera. Tenga chidutswa chala chachitsulo ndi chidendene ndikuyesera kupukuta nsapato. Ngati nsapato ikugwa pakati, ndiye nsapato sizothandizira. Musapite nsapato zopanda nsapato. Nyamuka m'mawa, tambasula dzanja lako ndikukweza mapazi ako mu chingwe chothandizira. Onani mndandanda wa mndandanda wa nsapato zovomerezeka za American Podiatric Medical Association (APMA).
- Yesani Kufooketsa Mats : Mapepala amenewa amathandiza kuchepetsa nkhawa kupyolera cha chidendene ndikuwonjezeranso zozizwitsa pansi. Miphika ikhoza kukhala yopindulitsa kwa antchito omwe amagwira ntchito molimbika. Mutha kuwayang'ana panyumba ngati mumakhala maola ambiri mumsonkhano kapena ku khitchini.
- Limbikitsani Mapazi Pamapazi Anu : Ikani chopukutira chochepa pachitchini chanu. Ikani phazi lanu pansi pa thaulo pafupi kwambiri ndi inu. Bweretsani chopukutira kwa inu mwa kuyendetsa zala zazing'ono ndi kulumikiza chopukutira pamene mukuyendetsa pansi pa phazi lanu. Ikani mabala pamtambo ndi kuwatola mmodzi ndi mmodzi ndi zala zanu ndi kuziika mu mbale.
- Valani Orthotics : Mankhwala opangidwa ndi apamwamba ndi omwe amawongolera kuti apange kuyenda. Kulamulira kuyenda molakwika kumapazi kungachepetse nkhawa mu plantar fascia. Zowonjezera zowonjezera zopezeka pa sitolo yogulitsa mankhwala zingakhale zomasuka, koma sizidzakuthandizani kuyendetsa molakwika.
- Yesani Night Splint : Usiku umodzi umagwira phazi pa madigiri 90 pamene iwe ugona. Izi zimapangitsa phazi ndi ng'ombe kutambasula usiku wonse. Usiku wamagazi ndi mankhwala othandiza, koma sangakhale omasuka. Anthu ena ali ndi mwayi wochuluka kwambiri ndi mausiku a usiku kwambiri kuposa maonekedwe okhwima. Zipangizozi zilipo pa intaneti, koma zikhoza kukumbidwa ndi inshuwalansi yanu ngati muperekedwa ndi dokotala wanu.