Kutarisa Zvidzidzo zvePartar Fasciitis

1 -

Plantar Fasciitis-Chii?

Plantar fasciitis chirwere chinorwadza chinokanganisa vanhu vakawanda. Zviratidzo zvechimiro zvepasta fasciitis dzinosanganisira:

• Pain zvakananga pasi pechitsinho chetsoka
• Zviratidzo zvakanyanya kuwedzera matanho ekutanga mangwanani
• Zvakaoma kufamba marefu marefu nekuda kwekusagadzikana

Kurapa kwema plant fasciitis kunowedzera pakuderedza kupisa uye kutambanudza maitiro akaoma pamwe nechepamusoro petsoka. Heano mhemberero yakajeka iyo inoderedza zviratidzo zvema plantar fasitiitis kune vakawanda varwere.

2 -

Nzombe Tambanudza

Nzira iri nyore yekuita mhuru yakatambanudzwa ndeyokumira anenge 1 kusvika ku 2 kubva pamadziro.

1. Samira pamadziro nemaoko ako akatambanudzwa.
2. Isa rimwe rutsoka pasi pasi mumutsara uchikwira kubva pamafudzi ako, uye rutsoka rumwe shure kwemuviri wako.
3. Chengetedza gumbo rako retsoka rakaputika pasi uye uchinzwa uri kutenderera mberi kwechitsitsinho chako (Achilles tendon).
4. Tora kutambanudza kwemaverengi gumi, uye dzokorora. Itai zvose.

Kuti uwedzere kutenderera uku, tora mabvi ako kumashure pasi pasi uchichengetedza rutsoka runoratidzika pasi.

3 -

Stair Stretch

Kuti uite nhandare yakatambanudza, tsvaga danho rematanho kana kubvisa.

1. Chengeta rutsoka rwauri kutarisa kumashure, uye tora imwe nhanho kumusoro kune rimwe rutsoka
2. Svetera mumasitepisi achichengetedza rutsoka rwakare.
3. Inzwa kutarisa mushure kwechitsitsinho. Edza kusununguka uye kubvumira muviri wako kuti uwedzere mberi mumatanho.

4 -

Foot Stretch

Rutsoka rwakatambanudzwa rwakaitwa nderimwe nzvimbo yakagara.

1. Enda mberi uye unzwisise tsoka dzako. Kana iwe usingashanduki zvakakwana, ingoyambuka gumbo rako uye unganise rutsoka rwako
2. Dhonza zvigunwe zvako zvichienda kune chako uchibata tsoka yako nerumwe rutivi.
3. Inzwa zvakananga pasi petsoka.

Tora iyi yakananga kwemaverengi gumi paunenge uchinzwa kutambanudza pamwe nechepamusoro petsoka. Dzokorora kanenge katatu kune rumwe rutivi.

5 -

Heel Cord Stretch

Chingwe chetsitsinho chinogona kuitwa nekusvika mberi nekubata tsoka yako. Kana iwe usingashandisi zvakakwana, shandisa tauro kana shande uye uvhare pasi zvigunwe zvako kuti ubatanidze kumuviri wako.

1. Tora magumo etochera, uye tora chikamu chakakomberedza zvigunwe zvako.
2. Chengetedza mabvi ako zvakananga nemagunwe ako achitaura.
3. Dhonza tauro rinopera, kukorera zvigunwe zvako kumutumbi wako.

Izvi zvinotambanudza zvose zviri shure kwegumbo rako uye pasi petsoka dzako.

6 -

Rusvingo Ronda

1. Simuka uchirwise rusvingo, uise rutsoka rumwe pamberi pomumwe.
2. Chengetedza gumbo rinotungamira uye uise zvigunwe zvinopikisana nepamadziro zvakakwirira sezvinobvira.
3. Gara mumadziro nemabvi apamusoro achitinhira zvakasimba mutsoka uye chitsitsinho chetsoka rutsoka.

7 -

Plantar Fasciitis Rehab-Icing the Foot

Nhanho yekupedzisira yegadziriro iyi ndeyekuchandoza chitsiko chetsoka.

1. Wana mabhodhoro emvura epurasitiki ane gumi nemasere kana makumi maviri nematanhatu, kana kuti midziyo yejeri yakaoma.
2. Isa mabhodhoro emvura mufiriji.
3. Kana uchitonhora, gadzira bhodhoro pasi petsoka yako kwemaminitsi gumi kusvika ku15.
4. Dzorera bhodhoro rekurapa kwako kunotevera.

> Kwakabva:

> Sweeting D, Parish B, Hooper L, Chester R. Kubudirira kwekunyora mabhuku mukurapa kushungurudzika kwechitsitsinho chekutsinhanisa: kurongeka kwekugadzirisa. Zvinyorwa zveBhuku neAnkle Research . 2011; 4 (1). doi: 10.1186 / 1757-1146-4-19.