Plantar fasciitis mamiriro ezvinhu anokonzera marwadzo pasi pegumbo uye kunyanya chitsitsinho. Zviri nyore kuziva nokuti vakawanda vanorwara vanorondedzera ichi chakajeka, kurwadziwa zvikuru kwechitsinho pakubuda pamubhedha mangwanani. Nhanho dzokutanga dzinowanzoipa, uye marwadzo anononoka sezvo zuva richienderera mberi. Chirwere chitsitsinho chinotanga zvakare pakutanga kwebasa uye chinoenda nekushandiswa.
Inogonawo kumhanya mushure mekuzorora kwenguva refu kana uchitangazve basa.
Plantar fasciitis inowanzova mumhanyi vanoita kudzokorora kwemavara nekusimba kwetsoka. Izvo zvinowanzoonekwawo nekukurumidza kukurumidza kuwedzera uye kukurumidza kuwedzera kwebasa.
Overview
Izvo zvinomera zvinomera ndezvenguva yakareba, yakaoma uye ine simba yezvisikwa zvinopa rubatsiro rwemukati wenguva refu yechiso chetsoka. Izvo zvinomera zvinotaridzika zvinotambanudzirwa uye chigadziko chinoputika zvishoma kuti chiwane simba nguva dzose chitenderedzwa chinokonzera pasi. Izvi zvinenge zvisinganyatsogadziriswi uye zvakadaro kudzokorora kubva pamigumisiro zvinogona kukonzera mishoma misodzi mu fascia.
Zviratidzo
Kutambudzika kwechitsinho panguva yekutanga matanho emangwanani chiratidzo chekare che plantar fasciitis. Iyi kurwadziwa ndeye chikonzero chetsoka rokunyura mumusara wepara usiku, iyo inobvumira fascia kupfupisa. Apo iyo shortened fascia inotambanudzwa apo iwe unomuka kubva pamubhedha marwadzo anowedzera.
Kana iwe unodyara fasciitis iwe unogona kunge uine kuwedzera mukurwadziwa pamwe nechezasi kwetsoka dzako (plantar fascia) paunowedzera zvigunwe zvako. Kana kuenderera uku kusingawedzere zviratidzo zvako, iwe unogona kunge usina mbeu yechokwadi fasciitis.
Zvimwe zviratidzo zvinowanzoitika zvema plantar fasitiitis zvinosanganisira kurwadziwa kwakanyanya pakutanga kwekuvhima uye apozvezve kuita basa mushure mokuzorora, uye nhoroondo yezvino pfuma kuwanikwa kana kushanduka kamwe-kamwe mumashandiro ekugadzirisa muviri, nguva yakakura kana rudzi.
Plantar Fasciitis kana Heel Pain Syndrome
Kunyange zvazvo plantar fasciitis inowanzoongororwa, pane mamwe mimwe mamiriro ezvinhu ane zviratidzo zvakafanana uye Heel Pain Syndrome inowanzonyanya kuongororwa. Heel pain syndrome chirwere chisingaperi chinouya zvishoma nezvishoma pamusoro penguva uye kazhinji chinokonzerwa nemakumbo asina kukodzera uye mazhee biomechanics panzvimbo yekudzvora.
Plantar Fasciitis uye Heel Spurs
Inenge hafu yevarwere vane plant fassiitis vane chitsitsinho . Apo chimiro chinosvava chinoramba chichirasika, chitsitsinho chinokurudzika chinogona kukura pane chibatanidza chiri pakati pe fascia uye calcaneus (chitsinho bone). Kana kurwadziwa kwechitsinho kuchibatwa kare, zvitsitsinho zvitsitsinho zvinogona kudzivirirwa.
Zvinokonzera
Zvimwe zvinokonzera zvinomera zvepalitiitis zvinosanganisira kuisa muchero wakasimba wezvinyorwa zvinoshandiswa, kushandiswa zvakanyanya, uye kushungurudza kunokonzera microtear kune zvinyorwa pamakona ayo (chifukidzo chetende).
Zvinyorwa zvinogona kusanganisira:
- Flat feet
- High arches
- Kunyanyisa kutaura
- Kuwedzera muviri kana kukurumidza kuwedzera pfuma
- Tight Achilles tendons
- Kamwe kamwe kamwe kuwedzera kwechiitiko chakasimba, nguva kana rudzi
- Kupfeka zvitsitsinho zvakaderera zvinoderedza mhuru dzenzombe, Achilles tendon, nekudyara mbeu
- Kushandurwa kamwe kamwe mukumhanya kana kufamba pamusoro
- Kuramba kwenguva refu kana kuyerwa
Kurapa
Chirwere chinonyanyozivikanwa chinonyatsorongwa chinosanganisira zvinotevera:
- Zororo uye Ice . Zvakakosha kune avo vane plantar fasciitis kuti varege kuita zvinhu zvinoshungurudza, uye bvumira kuti fascia igare kusvikira marwadzo apera. Kushandisa nzvimbo mushure mekushandiswa kunogonawo kubatsira kuderedza marwadzo uye kuzvimba.
- Nonsteroidal anti-inflammatories inogona kukurudzirwa nachiremba wako kwevhiki 2-4 kuti udzikise marwadzo nekuputika.
- Massage Roller . Kuchengetedza ruzivo kuburikidza nekuputika rutsoka pamusoro pe 3-4 masentimita masendimita tube zvakadai sepini kana sopu inogona kuve inobudirira.
- Kupfeka usiku Splint . Usiku humwe hunoita kuti gumbo richinje uye mbeu yacho inofara kwenguva refu. Kune vamwe vanhu, izvi zvinovandudza nguva yekudzorera.
- Zvimwe Zvirwere . Chiremba wako anogonawo kukurudzira kuora kwekurema kana zvichifanira, kutora chitsitsinho nekuvhara kuti zvibatsire kuderedza marwadzo, kana kushandiswa kwemuviri wepakati wenguva refu kunotsigira, kubatsira kubatsira kuderedza marwadzo apo mbeu inopisa inoporesa.
Plantar Fasciitis Anonyorera
- Plantar Stretch
- Achilles Tendon Heel Simbisa
- Nzombe Tambanudza
Tsanangudzo Itsva Inoderedza Plantar Fasciitis Pain
Nzira itsva yekutambanudza yakaratidza kubudirira pakuderedza marwadzo ema plantar fasciitis paakaitwa kakawanda pazuva. Izvo zvinoitwa nekuyambuka gumbo rimwe pamusoro peimwe uye kuunganidza zvigunwe zvichienda kune shin kweenhamba yegumi uye kudzokorora kakumi. Uku ndiko kuchinja kubva muhutano huripo hunorumbidza kuti kutakura kunorema kunotambanudza.
Plantar Fasciitis Kusimbisa Mazivo Okuita
Izvo zviito zvekusimbisa zvakasimba zvema plant fasciitis zvinosanganisira kuvhara chigunwe chechigunwe nemagunwe kana kubata tirasi yakakoswa nemushonga unogona kutsika pasi. Kutsvakurudza kutsva kwakawana kuti maitiro eccentric anoita seanovandudza nguva dzekudzorera dzese tendon uye zvinomera zvakashata zvinokonzera.
Mushure mokunge uine maitiro, kushandisa hodha yepachipfupa kune chitsitsinho pane imwe nzvimbo yerudo rukuru kwemaminetsi gumi nemashanu kunobatsira kubvisa marwadzo.
Dambudziko ripi zvaro risingaiti kana kurapwa mumasvondo maviri rinogona kunge rakaoma. Nguva dzose bvunzurudza chiremba kuti uongorore uye kuongorora.
> Sources
> BF DiGiovanni, MD, uye al. Plantar-Specific Specar Fascia-Stretching Exercise Inovandudza Migumisiro muvarwere vane Chronic Chronic Heel Pain, Journal of Bone and Joint Surgery, 2003: 85: 1270-1277.
> Lance D. Barry, DPM et al. A Retrospective Kudzidza kweGastrocnemius-Soleus Yakasimudzika Yakatarisana neChris Splinting Mukurapa kwa Plantar Fasciitis, The Jrl Foot uye Ankle Surgery, Bhuku 41, Nhamba 4, July / August 2002
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