He aha te Plantar Fasciitis? Ngā Tōmhanga, Ngā Take, me te Rongoā

Ko te plantar fasciitis te mumura o te kaha o te kiko e rere ana i raro i tō waewae, e hono ana i tō iwi turi ki ō maihao. Ko tēnei kiko, ko te plantar fascia te ingoa, he rite ki te aho e tautoko ana i te kopiko o tō waewae, ā, e āwhina ana i a koe ki te hikoi.

Ka nui rawa te whakatete, ka pakaru rānei i te taumaha tonu, ka mumura, ka mamae. Ka mōhio koe ki te mamae koi, e rite ana ki te maripi e wero ana i tō turi, ina koa i ngā taahiraa tuatahi i te ata, i muri rānei i te noho mo te wā roa.

He aha ngā tōmhanga o te plantar fasciitis?

Ko te tohu matua ko te mamae o te turi e rite ana ki te maripi e wero ana i raro i tō waewae. Ko tēnei mamae te kaha rawa ina ara koe i te ata, i te whakatikatika rānei i muri i te noho roa.

Ko ēnei ngā tōmhanga matua ka pā pea ki a koe:

• Te mamae koi o te turi, ina koa i ngā taahiraa tuatahi i te ata
• Te mamae e ngawari ana i te nekehanga, engari ka hoki mai i muri i te okioki
• Te ngawari o te turi ina pēhi koe ki raro i tō waewae
• Te ngoikore o tō waewae me tō turi, ina koa i te ata
• Te mamae e kaha ake ana i muri i te whakakori tinana, i te tu roa rānei
• Te mamae, te tahuna rānei i te kopiko o tō waewae

Ka pai ake te mamae i te wera o tō waewae i te nekehanga, engari ka hoki mai i muri i te tu roa, i te whakatikatika rānei i te noho.

He aha ngā take o te plantar fasciitis?

Ka puta te plantar fasciitis ina nui rawa te whakatete o tō kiko plantar fascia, ka pakaru iti rānei i te taumaha tonu. Whakaarohia he pene rapa kua nui rawa te whakatete, ka tīmata te pakaru.

He maha ngā take ka āhei te whakauru ki tēnei āhuatanga:

• Te piki ohorere o te mahi tinana, te kaha rānei o te whakakori
• Te taumaha nui, e whakapēhi atu ana i ō waewae
• Te tu, te hikoi rānei i runga i ngā papa pakeke mō te wā roa
• Te kakahu i ngā hu e kore nei e tautoko i te kopiko, i ngā takai kua whakaheke rānei
• Te pēhanga o ngā waewae, ngā kopiko teitei rānei, te āhua hikoi rānei
• Ngā uaua kōpū kiki, te uaua Achilles rānei
• Ngā huringa e pā ana ki te pakeketanga e whakaiti ana i te ngawari o te kiko

I etahi wā, ka puta te plantar fasciitis kahore he take mārama. Ko ō mahi waewae, ngā mahi o ia rā, me ngā ira tangata katoa ka whai wāhi ki te whāinga o tēnei āhuatanga.

He aha ngā tūponotanga morearea mō te plantar fasciitis?

He maha ngā take ka nui ake ai te tūponotanga o te plantar fasciitis. Ko te mārama ki ēnei ka āhei te āwhina i a koe ki te tango i ngā mahi aukati, ki te mohio rānei ina nui ake pea tō tūponotanga.

Ko ngā tūponotanga morearea noa e whai ake nei:

• Te pakeke i waenga i ngā tau 40-60, ina ngoikore ake te plantar fascia
• Te taumaha nui, te momona rānei, e whakapēhi atu ana i ō waewae
• Ngā mahi e hiahia ana ki te tu roa (ngā kaiako, ngā kaimahi wheketere, ngā nēhi)
• Ngā momo whakakori tinana penei i te oma, te kanikani parāre, te aerobics rānei
• Ngā raruraru hanganga waewae penei i ngā waewae papatahi, i ngā kopiko teitei rawa rānei
• Ngā uaua Achilles kiki, ngā uaua kōpū kiki rānei
• Te kakahu i ngā hu kahore he tautoko, he whakamarumaru rānei

Ka nui ake pea te tūponotanga o ngā wāhine ki te plantar fasciitis, pea na te whiriwhiri hu, ngā take hormonal rānei. Ko te mate huka ka nui ake te tūponotanga, na te mea ka pā ki te ora o ō kiko, me te whakautu ki te taumaha.

Nōhea te haere ki te taakuta mō te plantar fasciitis?

Me haere koe ki te kaiwhakarongo hauora mena ka roa atu i te torutoru rā tō mamae turi, ka āwangawanga rānei i ō mahi o ia rā. Ko te rongoā wawe te nuinga o te wā ka āhei te arahi ki ngā hua pai ake, ā, ka ārai i te āhuatanga kia kore e pūmau.

Rapua te tiaki hauora mena ka pā atu ki a koe:

• Te mamae nui o te turi e kore e pai ake i te okioki, i ngā rongoā mamae kore-whakahaunga rānei
• Te mamae e ārai ana i a koe ki te hikoi noa, ki te mahi i ngā mahi o ia rā rānei
• Te ngenge, te wiri rānei, te kirika rānei me te mamae o te turi
• Te mamae o te turi e roa atu ana i te wiki kotahi ahakoa te rongoā kāinga
• Ngā tohu o te mate penei i te whero, te wera, te pupū rānei

Kaua e tatari mena he nui te mamae, kei te kino haere rānei. Ko te mea e tīmata ana hei mamae iti ka taea te whanake hei āhuatanga pūmau e uaua ake te rongoā mena ka waiho.

He aha ngā raruraru pea o te plantar fasciitis?

Ahakoa ko te plantar fasciitis te nuinga o te wā ka pai te whakautu ki te rongoā, ko te whakakahore i te āhuatanga ka āhei te arahi ki ētahi atu raruraru. Ko te rongo pai ko te nuinga o ēnei ka taea te aukati me te tiaki tika.

Ko ngā raruraru pea e whai ake nei:

• Te mamae pūmau o te turi e uaua ana ki te rongoā
• Ngā huringa o te āhua hikoi kia kore ai e mamae, e arahi ana ki ngā raruraru waewae, turi, hope, tuara rānei
• Te pakaru o te plantar fascia i ngā werohanga cortisone, i te taumaha tonu rānei
• Te whanaketanga o ngā pūtake turi (ahakoa kahore ēnei e tino whakauru ki ētahi atu tohu)
• Te whakaiti i te taumata mahi me te hauora na te mamae tonu

Ko te raruraru tino awangawanga ko te whakakapi i tō āhua hikoi kia kore ai e mamae te turi. Ka taea e tēnei hikoi rereke te hanga i te raruraru ki runga i tō waewae, ki tō tuara rānei, e uaua ake ai te ora.

Me pēhea te aukati i te plantar fasciitis?

Ka taea e koe te tango i ētahi mahi hei whakaiti i tō tūponotanga ki te whanaketanga o te plantar fasciitis, ki te aukati rānei i te hokinga mai. Ko te aukati e aro ana ki te pupuri i ngā mahi waewae hauora, ki te karo rānei i te taumaha nui ki tō plantar fascia.

Ko ēnei ngā rautaki aukati whai hua:

• Pupuri i te taumaha hauora hei whakaiti i te pēhi ki ō waewae
• Whiriwhiria ngā hu e tautoko pai ana i te kopiko, ngā takai marumaru rānei
• Whakakapihia ngā hu whakakori tinana i mua i te ngaro o tō tautoko
• Whakatetehia ō kōpū kiki me ō waewae i ia rā, ina koa i mua i te whakakori, i muri rānei
• Piki haere te kaha o te whakakori tinana kaua e huri ohorere
• Kaua e hikoi waewae kau, ina koa i runga i ngā papa pakeke
• Whakamahia ngā insoles tautoko, ngā orthotics rānei mena ka tūtohutia

Mena he waewae papatahi, he kopiko teitei rānei ōu, ka tino āwhina pea ngā orthotics ritenga. Ko te whakatete tonu tētahi o ngā rautaki aukati tino whai hua, na te mea ka pupuri i tō plantar fascia me ngā uaua e karapoti ana i te ngawari.

Me pēhea te whakatau o te plantar fasciitis?

Ka taea e tō taakuta te whakatau i te plantar fasciitis i runga i ō tōmhanga, i te tirotiro tinana hoki o tō waewae. Ka ui ia ki ō āhua mamae, ka tirotiro i te nekehanga o tō waewae, me te āhua.

I te wā o te tirotiro, ka:

• Pēhi i ngā wāhi rerekē o tō waewae hei kimi i te mamae
• Tirohia te ngawari o tō waewae me te whānuitanga o te nekehanga
• Tirohia te āhua o tō hikoi me tō tu
• Uia mō tō taumata mahi me ō hu
• Arotakehia tō hītori hauora mō ngā āhuatanga e tika ana

Kaore e hiahiatia te nuinga o ngā whakamātautau whakaahua penei i ngā X-rays, ngā tātaritanga MRI rānei mō te whakatau. Ka tono pea tō taakuta ki a rātou mena ka whakaaro rātou he pakaru, he pūtake wheua rānei, mena kaore ō tōmhanga e pai ake i te rongoā noa.

He aha te rongoā mō te plantar fasciitis?

Ko te rongoā mō te plantar fasciitis e aro ana ki te whakaiti i te mumura, ki te whakaora i te mamae, ki te whakatika hoki i ngā take e pūmau ana. Ko te nuinga o te iwi ka ora me te rongoā noa i roto i ngā marama torutoru.

Ko ngā rongoā tuatahi e whai ake nei:

• Te okioki me te karo i ngā mahi e kaha ake ai te mamae
• Te rongoā hukapapa mō ngā meneti 15-20 i ia rā
• Ngā rongoā mamae kore-whakahaunga penei i te ibuprofen, te acetaminophen rānei
• Ngā mahi whakatete mō ō kōpū kiki me ō plantar fascia
• Ngā hu tautoko, ngā tāpiri orthotic rānei
• Ngā papa po hei pupuri i tō waewae i te wā e moe ana

Mena kaore te rongoā noa e āwhina i muri i ngā marama torutoru, ka tūtohu pea tō taakuta i te rongoā tinana, ngā werohanga corticosteroid, ētahi atu rongoā whakamua rānei. Kaore e hiahiatia te pokanga, ka whakaarohia anake ina kore ngā rongoā katoa i mahi.

Me pēhea te tango i te rongoā kāinga mō te plantar fasciitis?

Ka tino whai hua te rongoā kāinga mō te plantar fasciitis, ina koa ina tīmata wawe. Ko te matua ko te pumau me te manawanui, na te mea ka roa pea ngā wiki ki ngā marama te ora.

Ko ēnei ngā mea ka taea e koe i te kāinga:

• Whakamahia te hukapapa ki tō turi mō ngā meneti 15-20 i muri i ngā mahi
• Me mahi ngā whakatete kōpū kiki me ngā whakatete plantar fascia i ia rā
• Whakapoina he pōro tenisi, he pounamu wai hukapapa rānei i raro i tō waewae
• Kakahu i ngā hu tautoko e tautoko pai ana i te kopiko
• Tangohia ngā rongoā anti-mumura kore-whakahaunga kia rite ki ngā tohutohu
• Kaua e hikoi waewae kau, ina koa i runga i ngā papa pakeke
• Okioki me te whakaiti i ngā mahi e pāngia ana e te mamae

Ko ngā whakatete ata i mua i te whakatikatika i te moenga ka tino āwhina. Whakatetehia māori tō waewae, ka toia ō maihao ki tō turi hei whakatete i te plantar fascia i mua i te whakapēhi i tō waewae.

Me pēhea te whakarite mō tō hui taakuta?

Ko te whakarite mō tō hui ka āhei te āwhina i tō taakuta ki te mārama pai ake i tō āhuatanga, ki te whakawhanake hoki i te mahere rongoā whai hua. Whakaarohia ō tōmhanga me te wā i tīmata ai rātou i mua i tō haerenga.

I mua i tō hui, whakarite:

• He whakaahuatanga taipitopito o tō mamae, tae atu ki te wā e kino rawa ana
• Ngā korero mō ō mahi tinana me tō kaupapa whakakori
• He rārangi o ngā hu e kakahuria ana e koe i ia rā, tae atu ki ngā hu mahi
• Ngā rongoā kua whakamātauhia e koe, me ō hua
• Ngā pātai mō ngā kōwhiringa rongoā me te wā ora
• Tō hītori hauora, tae atu ki ngā whara waewae o mua

Mauria ngā hu e kakahuria ana e koe i te nuinga o te wā ki tō hui. Ka taea e tō taakuta te tirotiro i a rātou mō ngā tauira kakahu ka āhei te whakauru ki ō raruraru waewae.

He aha te mea nui mō te plantar fasciitis?

Ko te plantar fasciitis he āhuatanga noa, ka taea te rongoā, e pāngia ana e te mamae o te turi, ina koa i te ata, i muri rānei i te okioki. Ahakoa ka āwangawanga, ka ārai rānei i ō mahi, ko te nuinga o te iwi ka ora katoa me te rongoā tika me te manawanui.

Ko te mea nui hei mahara ko te rongoā wawe ka āhei te arahi ki ngā hua pai ake. Kaua e whakakahore i te mamae pūmau o te turi, me te tumanako ka ngaro noa iho. Ko ngā mahi ngāwari penei i te whakatete, ngā hu tika, te okioki rānei ka taea te whakarereke nui ki tō ora.

Me te rongoā pumau, me ētahi huringa noho ora, ka taea e koe te hoki ki ō mahi noa kahore he mamae. Ko ō waewae te kawe i a koe i te ora, no reira ko te tiaki i a rātou he haumi ki tō kaha nekehanga me tō mārire roa.

Ngā pātai uiui noa mō te plantar fasciitis

E hia te roa o te ora o te plantar fasciitis?

Ko te nuinga o te iwi ka kite i te pai ake i roto i ngā wiki 6-10 me te rongoā pumau, ahakoa ka roa pea ngā marama te ora katoa. Ko te rongoā wawe te nuinga o te wā ka āhei te arahi ki te ora tere ake, ā, ko ngā take pūmau pea ka roa ake te whakatau.

Ka taea tonu e au te whakakori tinana me te plantar fasciitis?

Ka taea e koe te whakakori tinana iti-pānga penei i te kauhoe, te hikoi paihikara, te whakakori tinana rānei o runga. Kaua e whakakori tinana nui-pānga penei i te oma, te pūka rānei kia pai ake tō mamae. Me whakatete i mua i te whakakori, i muri rānei, whakarongo ki tō tinana.

He pūtake turi te plantar fasciitis?

Kaore ngā pūtake turi e puta te plantar fasciitis, ahakoa ka puta tahi rātou. Ko te pūtake te nuinga o te wā he hua o ngā taumaha e puta ai te plantar fasciitis. He maha ngā tāngata he pūtake turi kahore he mamae, he tohu rānei.

Me kakahu ngā hu motuhake mō te plantar fasciitis?

Ko ngā hu tautoko e tautoko pai ana i te kopiko, ngā takai marumaru rānei ka tino āwhina i tō ora. Kaua e kakahu i ngā hu papatahi, ngā hu takai, ngā hu kākahu kua whakaheke rānei. Ka tūtohu pea tō taakuta i ngā momo hu motuhake, ngā orthotics ritenga rānei i runga i te hanganga o tō waewae.

Ka hoki mai te plantar fasciitis i muri i te rongoā?

Ka taea te hoki mai o te plantar fasciitis, ina koa mena ka hoki koe ki ngā mahi, ki ngā tikanga rānei i puta tuatahi. Ko te pupuri i ngā tikanga tiaki waewae pai, te kakahu i ngā hu tautoko, te noho i te taumaha hauora, me te mahi i ngā whakatete tonu ka āhei te āwhina i te aukati i te hokinga mai.