I-Plantar fasciitis yonyawo itholakala kubantu abaningi, ikakhulukazi labo ababandakanyeka kakhulu kwezemidlalo. Lesi sifo sidala izinkinga eziningi, ikakhulukazi, umuntu uzwa ubuhlungu obukhulu ngenkathi ehamba, imvamisa ukuvuvukala konyawo nokuqina kokunyakaza.
Ukwelapha lesi sifo kuyadingeka ngokushesha, futhi okubaluleke kakhulu, ukusebenzisa indlela edidiyelwe yalokhu. Ngaphandle kwalokho, kuzoba nezinkinga ezinkulu zezempilo ezidinga ukungenelela kokuhlinzwa kuphela.
Yini i-plantar fasciitis yonyawo?
I-Plantar fasciitis yonyawo yisifo lapho kunenqubo ebabayo yokuvuvukala kwezicubu zonyawo.
Igama lesibili lalesi sifo yi-plantar fasciitis.
Lesi sifo asivamile, sivela kubantu abangama-43% ngemuva kweminyaka engama-40 kuya kwengama-45 futhi sitholakala ikakhulu kubagijimi - abagijimi, abagibeli bamabhayisikili, abagxumayo, abaphakamisa izinsimbi.
Odokotela babheka izici ezibaluleke kakhulu ze-plantar fasciitis:
- Ukwehlulwa kwezicubu ezinwebeka zezinyawo kuqala ngokuzumayo futhi kuqhubeke ngokushesha.
- Umuntu uzwa ubuhlungu obukhulu, ukuvuvukala okukhulu, ubunzima bokuhamba, njalonjalo.
- Uma kungekho ukwelashwa okufika ngesikhathi, khona-ke ukubikezelwa kungathandeki, ikakhulukazi, ukuqhekeka kwemisipha yemilenze, ukungezwani okungapheli kanye nomuzwa wokuqina lapho uhamba akuhlanganisiwe.
- Kukhona ukuvuvukala okungapheli ezithendeni.
I-Fasciitis ngesimo esimnene ingahamba yodwa uma isiguli silandela izincomo zodokotela, ikakhulukazi, silele kakhulu, siqeda noma yikuphi ukucindezela onyaweni futhi sibopha ibhandishi eliqinile.
Izimpawu zesifo
Kunzima ukuphuthelwa ukukhula kwe-plantar fasciitis, lesi sifo siveze izimpawu.
Odokotela bokuqala bahlanganisa:
- Ubuhlungu obukhali ngenkathi uhamba.
Ngefomu elibi, umuntu uzwa izinhlungu njalo ezinyaweni, ngisho nangesikhathi sokuphumula. Ezimweni ezingama-96%, kubuhlungu emvelweni, futhi ngesikhathi somthwalo emilenzeni kuba buhlungu.
- Ukuzwa ingcindezi engapheli emilenzeni engezansi.
- Ukwehluleka ukuma ngokunyonyoba.
Iziguli ezingama-86% ezine-fasciitis zibika ukuthi izinhlungu zokudubula zenzeka lapho zizama ukuma ezinzwaneni noma ezithendeni.
- Ngemuva kokuvuka, umuntu udinga ukuhlakazeka, izinyathelo zokuqala zinzima, imvamisa abantu bakhala ngokuthi bazizwa sengathi banamathisele izinsimbi ezinamachibi ezinyaweni.
- Ukuvuvukala konyawo.
- Ukuqhuzuka.
Ukudumba kwenzeka ngenxa yobuhlungu obungaguquguquki ngesikhathi sokunyakaza nokungakwazi ukunyathela ngokugcwele isithende.
- Ukubomvu nokusha ezithendeni.
Lapho umuntu eqhubeka nokuhamba, efaka ingcindezi ezithweni ezingezansi, ziba nzima kakhulu izimpawu.
Izimbangela zesenzeko
I-Plantar fasciitis ikhula kubantu ngezizathu eziningi.
Ezimweni ezingama-87%, lesi sifo sitholakala ngenxa:
Ukucindezeleka ngokweqile ezinyaweni.
Lokhu kuphawulwa njengomphumela:
- ukuma isikhathi eside ngezinyawo zakhe, ikakhulukazi lapho umuntu ephoqeleka ukuthi ame amahora ayi-7 - 8 engahlali phansi;
- ukwenza izivivinyo ezingabekezeleleki, ikakhulukazi, ukuqhuma ngomthwalo, ukuphakamisa izinsimbi;
Abantu abasebenza njengabalayishi kunamathuba ama-2 okuba nesifo se-plantar fasciitis kunezinye izakhamizi.
- ukuphoqelelwa ukuma phezu kwezikhawu isikhathi esingaphezu kwehora elilodwa ngosuku;
- ukuhamba ngesisindo esingabekezeleleki ezandleni zakho, ngokwesibonelo, uphethe izinto ezisindayo noma izikhwama.
Ukugqoka izicathulo zokukhama, kufaka phakathi izicathulo eziphakeme.
Kwabesifazane abangabathandi bezicathulo, amabhuzu nezimbadada ezinezithende eziphakeme, lesi sifo saziwa kaningi izikhathi ezingama-2,5 kunamadoda.
- Ukukhulelwa, kepha kuphela phakathi kwamasonto angama-28 kuya kwangu-40.
Ukuthuthukiswa kwe-plantar fasciitis ku-trimester yokuqala neyesibili yokukhulelwa kuncishisiwe. Lokhu kungenxa yokuntuleka kwemithwalo ephezulu emilenzeni ngenxa yesisindo esincane se-fetus.
- Izinyawo eziphansi.
Abantu abanezinyawo ezithambile ezitholakele banamathuba aphindwe ka-3.5 okuba nokuvuvukala emajoyini nasezicutshini zemikhawulo engezansi. Lokhu kungenxa yonyawo olubekwe ngokungalungile lapho uhamba, kanye nokungabi nokugoba kwemvelo onyaweni.
- Ukukhuluphala ngokweqile. Ngenxa yesisindo eseqile, kunomthwalo omkhulu ezintendeni zezinyawo, okuholela ezinkingeni eziningi ngemilenze, ikakhulukazi, i-fasciitis.
- Ukulimala kwangaphambilini kwemikhawulo engezansi, ngokwesibonelo, ukuqina kwemisipha, ukuqhekeka nokuhlukaniswa.
- Ezinye izifo ezingamahlalakhona, isibonelo:
- isifo sikashukela;
- sifo;
- isifo samathambo;
- i-arthrosis.
Izifo ezingalapheki ezinjalo zivusa ukuthuthukiswa kwezinqubo zokuvuvukala ematendeni nasezicutshini zezinyawo.
Izimbangela ezibalekayo ze-plantar fasciitis
I-Plantar fasciitis ivame ukutholakala kubasubathi abangochwepheshe, kanye nabantu abanesifiso esikhulu sokugijima, ezokugijima nezokuphakamisa izinsimbi.
Izimbangela ezinkulu zalesi sifo zifaka:
1. Imithwalo emikhulu onyaweni phakathi nomjaho.
2. Ukwenza okungalungile kokuzifudumeza ngaphambi kokuqala.
Kubaluleke kakhulu kubo bonke abagijimi nabanye abadlali ukwenza izivivinyo zokufudumeza imisipha yethole.
3. Ukukhuphuka konyawo okuphambene nemvelo ngesikhathi sokugijima noma ukugxuma.
4. Ukugijima ezintabeni.
Ukuqeqeshwa ngezicathulo ezingakhululekile, ikakhulukazi lapho amateki:
- khama unyawo ngamandla;
- ungabi namathe agobekayo;
- encane noma enkulu;
- ezenziwe ngezinto ezishibhile nezisezingeni eliphansi;
- gcoba izinyawo zabo.
5. Imijaho yejubane, ikakhulukazi ngesithiyo.
6. Unyawo olubekwe ngokungafanele ngenkathi isebenza.
7. Isikhathi eside sokuziqeqesha emgwaqeni we-asphalt.
Ukugijima egandaywe isikhathi eside kuzolula imisipha kulimaze lonke unyawo.
Ukwelashwa kokuvuvukala kwe-plantar fascia
Ukwelashwa kwezidakamizwa, i-physiotherapy
Kungenzeka ukuqeda ukuvuvukala kwe-plantar fascia ngendlela eyinkimbinkimbi kakhulu, kufaka phakathi:
Ukwamukelwa ngokuya ngemithi kadokotela, ikakhulukazi:
- amaphilisi ezinhlungu;
- ama-syrups noma amaphilisi anemiphumela yokulwa nokuvuvukala;
- imijovo noma ama-dropper ukusiza ukusheshisa ukubuyiswa kwemisipha nemisipha.
Inkambo yemijovo kanye neyokudonsa ibekiwe ngendlela ebucayi yenkambo yesifo, kanye nalapho i-pathology isidlulele esigabeni sokugcina.
- Ukufaka amafutha okushisa nokuvikela ukuvuvukala onyaweni.
- Ukucindezela okuhlukahlukene nokugeza, kukhethwe ngokuya ngobukhulu besifo, kanye nezimpawu zomzimba. Ncoma kakhulu:
- ukugcoba amafutha abalulekile esithendeni;
Amafutha kufanele akhuhlwe esilinganisweni samamililitha ayi-3 - 5, bese umlenze kufanele ugoqwe ngethawula ungakhishwa imizuzu eyi-10. Lapho-ke kubalulekile ukugeza nokulala.
- bopha ama-ice cubes ngethawula elihlanzekile bese ugoqa unyawo lwenkinga;
Iphakethe leqhwa alikwazi ukugcinwa ngaphezu kwemizuzu engama-25.
- engeza ama-milliliters angama-200 omhluzi we-chamomile (onamandla) esitsheni samanzi afudumele. Bese wehlisa izinyawo zakho kubhavu olungiselelwe imizuzu eyi-10 - 15.
Zonke izinqubo zidinga ukwenziwa nsuku zonke, ezimweni ezinzima izikhathi ezi-2 - 3 ngosuku, kuze kudlule i-pain syndrome futhi kube nokukhululeka okukhulu kwesimo.
- geza ngamanzi afudumele bese ufaka kuwo izipuni ezimbili zikasawoti. Ngemuva kwalokho, lala emanzini imizuzu eyi-15, bese uhlikihla unyawo oluphazamisayo ngesixazululo sikasawoti.
Ngokugaya, engeza amagremu ayi-15 kasawoti kumalitha amabili amanzi. Bese uthambisa i-gauze ehlanzekile kusixazululo esilungisiwe bese uyisebenzisa endaweni ethintekile imizuzu engu-15. Ngemuva kwalokho umlenze udinga ukugezwa ngamanzi.
- I-Physiotherapy, isibonelo, ukwelashwa kwe-wave wave. Phakathi nale nqubo, udokotela usebenzisa izinzwa ezikhethekile onyaweni olubuhlungu olukhipha amaza omsindo akhethekile. Ngenxa yalokho, la magagasi asheshisa izinqubo zokutakula, futhi aholele ekuphulukisweni kwezicubu nemisipha izikhathi ezingama-3 ngokushesha.
- Ukugqoka i-orthosis esekelayo. Amathambo afana namabhuzu athambile afakwa umuntu ngaphambi kokulala njengethuluzi lokulungiselela. Ngenxa yabo, unyawo alugobi, lisesimweni esifanele sokugoba kancane futhi alulimalanga.
Isikhathi sokugqoka ama-orthoses sinqunywa ngudokotela wamathambo.
Ukungenelela kokuhlinzwa
Odokotela bangahlinzeka ngokuhlinzwa kuphela uma:
- ubuhlungu obungabekezeleleki ubusuku nemini;
- ukungakwazi ukunyathela onyaweni;
- inqubo enamandla kakhulu yokuvuvukala kwezicubu namathambo;
- lapho okunye ukwelashwa, ngokwesibonelo, imishanguzo kanye ne-physiotherapy, kunganikanga amandla okuguqula okuhle.
Odokotela bahlinza ngendlela eyodwa kwezimbili. Ezinye iziguli zithola ukunwetshwa kwemisipha yethole, kanti ezinye zikhipha i-fascia ethanjeni.
Iyiphi indlela yokungenelela kokuhlinzwa okufanele isetshenziselwe ukunqunywa kuphela odokotela ngemuva kokuhlolwa, i-ultrasound kanye nemiphumela yokuhlaziywa kwesiguli.
Ngemuva kokuhlinzwa, abantu abangama-82% bayisusa ngokuphelele i-glider fasciitis futhi empilweni yabo ababhekana nokuphindaphinda kwalesi sifo.
Ukuzivocavoca kwe-plantar fasciitis
Bonke abantu abatholakala ukuthi bane-fasciitis ye-plantar bayazuza ngokwenza izivivinyo ezithile.
Ngenxa yabo, kuyenzeka:
- ukukhululeka ezinhlungwini, kufaka phakathi ngenkathi uhamba;
- ukususwa kokukhukhumeza nokubomvu;
- ukusheshisa ukubuyiswa kwemisipha nezicubu.
Njengoba kuphawulwe odokotela bamathambo, abantu abenza izivivinyo ezikhethekile balahla i-plantar fasciitis izikhathi eziphindwe kabili nengu-2,5.
Ezinye zezivivinyo eziphumelela kakhulu futhi ezizuzisayo yilezi:
- Ukuhamba nsuku zonke ezicathulweni ezikhethekile. Umuntu one-pathology etholakele udinga ukuthenga izicathulo zamathambo bese ehamba ngazo kuphela.
Uma i-fasciitis imnene, khona-ke odokotela bamathambo banganquma ukuhamba ngezicathulo zamathambo amahora amabili kuya kwangu-3 ngosuku.
- Ukuhamba kukhaphethi okhethekile. Le ngubo ine-indenti ekhethekile nama-bulges. Ukuhamba ngayo kwandisa ukugeleza kwegazi kuya ezithendeni futhi kunciphisa ukuvuvukala.
- Ukuhamba kuqala ezithendeni, bese kuzinzwane. Kuyadingeka:
- khumula izicathulo namasokisi;
- sandlala ingubo ethambile;
Uma kunokhaphethi phansi, ingubo ayidingeki.
- ngezinyawo ezingenalutho, thatha izinyathelo ezihamba kancane nezincane, kuqala ezithendeni, bese kuzinzwani.
Udinga ukushintshanisa ukuhamba, uthathe izinyathelo ezi-5 ezithendeni zakho, futhi ngemuva kwezinyathelo ezi-5 ezinzwaneni zakho.
- Ukugoqa iphini noma ibhodlela lokugoqa ngezinyawo zakho.
Kulokhu kuvivinya udinga:
- thatha ingilazi noma ibhodlela lepulasitiki, okungcono ibhodlela elingu-1.5 litre (uma lingekho ibhodlela, iphini lokugwedla lokhuni lizokwenza);
- hlala esihlalweni;
- beka iphini (ibhodlela) phambi kwakho;
- beka zombili izinyawo ebhodleleni (pin rolling);
- gingqa into ngezinyawo zakho imizuzu emi-3 - 4.
Ukuzivocavoca kufanele kwenziwe ngezinyawo ezingenalutho futhi nsuku zonke.
Konke ukuvivinya umzimba kunqunywa udokotela wamathambo, futhi okubaluleke kakhulu, ulawula futhi aqaphe amandla okululama ngokwenza leyo mfundo.
I-Plantar fasciitis iyi-pathology ejwayelekile, lapho kukhona khona inqubo yokuvuvukala kwezicubu zonyawo. Ngokuyinhloko, lesi sifo sithinta abantu okufanele bame ngezinyawo isikhathi eside, kanye nabasubathi, ikakhulukazi, abagijimi nabaphakamisa izinsimbi.
Kuyadingeka ukuthi welaphe i-fasciitis ngokushesha nje lapho odokotela sebekwenzile lokhu kuxilongwa, futhi njengokwelashwa, basebenzisa imithi, i-physiotherapy nokuzivocavoca okukhethekile.
Blitz - amathiphu:
- kufanele uvakashele udokotela wamathambo lapho nje ubuhlungu buqala ukuzwakala endaweni yonyawo futhi ukuvuvukala kuqala ukuvela;
- ungazami ukunqoba lesi sifo uwedwa, ngaphandle kwalokho ungakhuphula inkambo yaso;
- kubalulekile ukwenza konke ukuvivinya umzimba ngaphansi kokuqondiswa udokotela wamathambo, ukuze ungalimazi unyawo futhi ungaluli imisipha;
- into esemqoka ukungakhohlwa ukwenza ukufudumala nokuhlikihla imisipha yethole ngezandla zakho ngaphambi kokuqeqeshwa noma ukugijima;
- into esemqoka ukuvikela njalo ukucindezela ngokweqile nokucindezela ngokweqile emilenzeni.
