Mbese Kubabara mu Gatsinsino ni Iki? Ibimenyetso, Ibitera, & Uburyo bwo Kwivuza Uri Murugo

Kubabara mu gatsinsino ni kimwe mu bibazo byo mu birenge bikunze kugaragara cyane, bikaba bigera ku bantu babarirwa muri za miliyoni buri munsi. Ni uko kumva ububabare bukaze, bukabije, cyangwa buvungavunga wumva mu gice cyo hasi, inyuma, cyangwa ku mpande z'agatsinsino kawe, bishobora gutuma buri ntambwe isa n'igoye. Inkuru nziza ni uko kubabara mu gatsinsino kenshi kwitabira neza imiti yoroheje kandi bikaba bidakunda kugaragaza ikintu gikomeye.

Mbese kubabara mu gatsinsino ni iki?

Kubabara mu gatsinsino ni ukutamererwa neza cyangwa kubabara bibera muri cyangwa hafi y'igufwa ry'agatsinsino kawe, rikaba ari ryo gufwa rinini cyane mu rwagati rw'ibirenge byawe. Ubu bubabare busanzwe butangira iyo imitsi, imikaya, cyangwa imitsi ihuriyeho hafi y'agatsinsino kawe byangiritse, bikarenga urugero, cyangwa bikarakara bitewe n'ibikorwa bya buri munsi.

Agatsinsino kawe katwara uburemere bw'umubiri wawe wose mu ntambwe yose utera. Iyo hari ikintu gihungabanya iyi mikoranire y'amagufwa, imikaya, n'imitsi ihuriyeho, urabyumva nk'ububabare. Kubabara mu gatsinsino kenshi gutangira buhoro buhoro uko igihe gihita aho guturuka ku mvune imwe.

Kubabara mu gatsinsino kumera gute?

Kubabara mu gatsinsino gushobora kumera mu buryo butandukanye bitewe n'icyo biteweho n'aho neza biherereye. Abantu benshi babisobanura nk'ububabare bukaze, butera urujijo bukaba bubi cyane iyo bavuye mu gitanda mu gitondo cyangwa nyuma yo kumara akanya bicaye.

Ubu bubabare akenshi bumeze nk'ukandagira ku bucucu cyangwa ufite igikomere cyimbitse imbere mu gatsinsino kawe. Abantu bamwe bahura n'ububabare butwika cyangwa buvungavunga bukwirakwira hasi y'ikirenge cyabo. Ushobora kubona ko ububabare burushaho kuba bubi ku butaka bukomeye kandi bugenda bugabanuka uko ugenda ukagenda kandi ikirenge cyawe “gishyushye.”

Ubukana bushobora guhera ku kantu gato gusa kugeza ku bubabare bukomeye butuma kugenda bigorana. Abantu benshi basanga ububabare buza bugataha, bumva neza ku manywa ariko bugaruka nyuma y'igihe cy'ikiruhuko.

Ibitera kubabara mu gatsinsino ni iki?

Uburibwe mu gitsitsi butangira iyo ibice bishyigikira igitsitsi cyawe bitangiye kuremererwa, kubyimba, cyangwa kwangirika. Gusobanukirwa icyateye uburibwe bwawe birashobora kugufasha kubona uburyo bwiza bwo kumva neza.

Dore impamvu zisanzwe zitera uburibwe mu gitsitsi:

1. Plantar fasciitis - Umugozi w'igice kinini cy'umubiri unyura munsi y'ikirenge cyawe urabyimba
2. Heel spurs - Ibice bito bya kalisiyumu byiyongera ku gice cy'igitsitsi
3. Achilles tendinitis - Urugano runini ruhuza uruhago rwawe n'igitsitsi cyawe ruratangira kurakara
4. Gukoresha cyane cyangwa guhora ukora imyitozo - Kugenda cyane, kwiruka, cyangwa guhagarara ahantu hakomeye
5. Inkweto zitameze neza - Inkweto zitashyigikira ikirenge cyawe neza
6. Kongera imyitozo mu buryo butunguranye - Gutangira gahunda nshya y'imyitozo vuba cyane
7. Impinduka ziterwa n'imyaka - Urwungano rw'ibinure mu gitsitsi cyawe rugabanuka uko imyaka yicuma

Impamvu zitavugwa cyane zirimo imvune ziterwa n'umuvuduko mwinshi, guhagarika imitsi, cyangwa indwara zifata ibice by'umubiri. Muganga wawe ashobora kugufasha kumenya icyateye uburibwe bwawe.

Uburibwe mu gitsitsi ni ikimenyetso cy'iki?

Uburibwe mu gitsitsi akenshi ni ikimenyetso cya plantar fasciitis, ikaba ifata hafi 10% by'abantu mu gihe runaka cy'ubuzima bwabo. Iyi ndwara ibaho iyo igice kinini cy'umubiri gishyigikira urugero rwawe rurabyimba bitewe no gukabya cyangwa umuvuduko mwinshi.

Uburibwe mu gitsitsi cyawe bushobora kandi kwerekana izindi ndwara zifata ibirenge n'amaguru yawe. Izi ndwara zirashobora kuva ku bibazo bisanzwe by'imikorere kugeza ku bibazo by'ubuzima bikomeye bisaba ubuvuzi.

Dore indwara zikomeye zishobora gutera uburibwe mu gitsitsi:

• Plantar fasciitis - Impamvu isanzwe, cyane cyane umuganda wo mu gitondo
• Syndrome ya heel spur - Kwiyongera kwa kalisiyumu bibaho hamwe na plantar fasciitis
• Achilles tendinitis - Kubyimba kwa tendon inyuma y'agatsinsino kawe
• Bursitis - Imifuka yuzuye amazi ikikije agatsinsino kawe irabyimba
• Syndrome ya tunnel ya tarsal - Guhagarika imitsi bisa na carpal tunnel
• Atrophy ya fat pad - Imiterere isanzwe yo mu gatsinsino kawe irashira

Indwara zitavugwa cyane zishobora gutera ububabare mu gatsinsino zirimo rheumatoid arthritis, indwara zandura, ibibyimba, cyangwa indwara za metabolike. Izi zikunze kuza n'ibindi bimenyetso mu mubiri wawe wose, atari ububabare bw'ibirenge gusa.

Ese ububabare bwo mu gatsinsino bushobora gushira bwonyine?

Yego, ububabare bwo mu gatsinsino bworoshye akenshi burushaho neza bwonyine hamwe n'ikiruhuko n'ubwitange bworoshye, cyane cyane niba bufashwe kare. Umubiri wawe ufite ubushobozi bwo gukira butangaje, kandi abantu benshi basanga ububabare bwabo bwo mu gatsinsino bugabanuka buhoro buhoro mu byumweru bike kugeza ku mezi.

Ariko, ububabare bwo mu gatsinsino butitabwaho cyangwa butavurwa bushobora kuba bukabije kandi bigatinda gukemuka. Imiterere yo mu gatsinsino kawe ikeneye igihe cyo gukira, kandi gukomeza kubashyiraho umuvuduko bishobora gutuma ikibazo kirushaho kuba kibi. Tekereza nk'uko ugerageza gukiza igikomere mugihe ukomeza kugisubukura.

Urubanza rwinshi rw'ububabare bwo mu gatsinsino rwitwara neza cyane mugihe hakiri kare hakoreshwa gukora imyitozo yoroheje, inkweto zikwiye, no guhindura ibikorwa. Niba ububabare bwawe bumara ibyumweru birenga bike nubwo hakoreshejwe ubu buryo, birakwiye gushaka ubujyanama bw'umwuga kugirango wirinde ko biba ikibazo cy'igihe kirekire.

Ubuhe buryo bwo kuvura ububabare bwo mu gatsinsino bushobora gukorerwa mu rugo?

Ubuvuzi bwinshi bwiza bwo kuvura ububabare bwo mu gatsinsino bushobora gukorerwa mu rugo rwawe. Ubu buryo bwibanda ku kugabanya kubyimba, gushyigikira gukira kw'ibirenge byawe, no kwirinda kurakazwa bikomeye.

Dore ubuvuzi bwemejwe bwo mu rugo bushobora gufasha koroshya ububabare bwo mu gatsinsino kawe:

1. Kuruhuka no gushyiraho urubura - Reka gukora ibikorwa byongera ububabare; shyiraho urubura iminota 15-20 inshuro nyinshi ku munsi
2. Kunyeganyega gake - Nyeganyeza imitsi yawe yo ku gice cy'ikibero n'iya plantar fascia mbere yo kuva ku buriri
3. Inkweto zifasha - Kwambara inkweto zifite ubushobozi bwo gufata ikirenge neza kandi zifite igisongero cyoroshye
4. Imiti igabanya ububabare itagurishwa ku gasoko - Imiti igabanya ububabare nk'ibuprofen irashobora kugabanya umuvumo
5. Ibisongero byo ku gice cy'igitsitsi cyangwa orthotics - Ongera ubufasha n'ubushobozi bwo guhagarika umuvuduko mu nkweto zawe
6. Ibyuma byo mu ijoro - Guma ukanda ikirenge cyawe gake mugihe uryamye
7. Gukanda umupira wa tennis - Zingiza umupira wa tennis munsi y'ikirenge cyawe kugirango ufungure imitsi ikomeye

Gukomeza ni ingenzi mugihe uvura murugo. Abantu benshi babona impinduka buhoro buhoro nyuma y'ibyumweru 6-8 mugihe bakurikiza gahunda isanzwe y'izi ngamba zoroshye.

Ni ubuhe buvuzi bw'ububabare bwo mu gice cy'igitsitsi?

Iyo imiti yo murugo itatanga ihumure rihagije, muganga wawe afite uburyo bwinshi bwiza bwo gufasha gukemura ububabare bwo mu gice cy'igitsitsi. Ubu buvuzi busanzwe bugamije cyane kandi bukomeye kuruta icyo ushobora gukora murugo.

Umuvuzi wawe ashobora gushimangira ubu buvuzi bw'ubuvuzi bitewe n'uburwayi bwawe bwihariye:

• Kuvura umubiri - Imyitozo yihariye n'uburyo bwo kunoza imikorere y'umubiri no gukomera
• Orthotics zihariye - Ibikoresho byo mu nkweto byandikirwa bigenewe imiterere y'ibirenge byawe
• Inshinge za Corticosteroid - Imiti irwanya ububyimbirwe iterwa mu gice cyagizweho ingaruka
• Ubuvuzi bwa plasma ikungahaye ku dusate (PRP) - Ikoresha ibice by'amaraso yawe bwite mu guteza imbere gukira
• Ubuvuzi bwa shock wave extracorporeal - Umujyo w'amajwi utera gukira mu gihe kirambye
• Inkweto yo kugenda cyangwa gukora - Ifunga ikirenge cyawe kugirango kiruhuke rwose kandi gikire

Kubaga ntibikenewe cyane kubera ububabare bwo mu gice cy'igitsitsi kandi bikunze gutekerezwa gusa iyo ubuvuzi busanzwe butagize icyo butanga nyuma y'amezi 6-12. Abantu benshi babona ubufasha bukomeye hamwe n'inzira zitabaga iyo bahawe igihe gihagije n'ubwizerane.

Ni ryari nkwiriye kubona umuganga kubera ububabare bwo mu gice cy'igitsitsi?

Ugomba kubona umuganga niba ububabare bwo mu gice cy'igitsitsi cyawe bukomeye bihagije ku buryo buvangira ibikorwa byawe bya buri munsi cyangwa niba ubuvuzi bwo mu rugo bworoshye butagufasha nyuma y'ibyumweru 2-3. Kwinjira hakiri kare kw'inzobere birashobora gukumira ibibazo bito guhinduka ibibazo birambye.

Dore ibimenyetso byihariye byerekana ko ugomba gushaka ubufasha bw'abaganga:

• Ububabare bukomeye - Ntabwo ushobora kwihanganira uburemere ku kirenge cyawe cyangwa kugenda bisanzwe
• Ibimenyetso byo kwandura - Umutuku, ubushyuhe, kubyimba, cyangwa umuriro
• Kugira umubiri udakora cyangwa kumva ibintu - Urumva ibyiyumvo bidasanzwe mu kirenge cyawe
• Ububabare nyuma yo gukomereka - Ububabare bwo mu gice cy'igitsitsi bwatangiye nyuma yo kugwa cyangwa gukomereka
• Ububabare burambye - Kutumva neza bikomeza nubwo umaze ibyumweru 3-4 witaho mu rugo
• Ibimenyetso birushaho kuba bibi - Ububabare burushaho kuba bubi aho kuba bwiza

Ntugashidikanye kuvugana n'umuganga wawe niba ufite impungenge ku bimenyetso byawe. Bashobora kugufasha kumenya icyateye ububabare bwawe no gukora gahunda yo kuvura ikora neza ku miterere yawe.

Ni ibihe bintu byongera ibyago byo kurwara ububabare mu gitsitsi?

Ibintu bimwe na bimwe bishobora kongera amahirwe yawe yo kurwara ububabare mu gitsitsi, nubwo kugira ibyo bintu byongera ibyago ntibivuze ko uzahura n'ibibazo. Kumva ibyo bintu bishobora kugufasha gufata ingamba zo kurengera ibirenge byawe.

Dore ibintu byongera ibyago by'ibanze bishobora gutera ububabare mu gitsitsi:

• Imyaka - Akenshi bigaragara hagati y'imyaka 40-60 kuko imitsi isanzwe itagira imbaraga
• Kuremererwa - Uburemere burenzeho bushyira igitutu kinini ku gitsitsi cyawe
• Imiterere y'ibirenge - Inzugi ndende cyane, ibirenge bityaye, cyangwa uburyo budasanzwe bwo kugenda
• Impamvu zishingiye ku kazi - Imirimo isaba igihe kirekire cyo guhagarara cyangwa kugenda
• Imyitozo ngororamubiri - Gusiganwa, kubyina, cyangwa ibikorwa bikomeye ku butaka bukomeye
• Inkweto mbi - Inkweto zidafite ubufasha buhagije cyangwa zashaje
• Imitsi y'inyuma y'ukuguru ifatanye - Ubushobozi buke bugira ingaruka ku buryo ikirenge cyawe kigenda

Kugira ibintu byongera ibyago byinshi ntibisobanura ko ububabare mu gitsitsi budashobora kwirindwa. Abantu benshi bafite ibyo bintu ntibigeze bagira ibibazo, mugihe abandi bafite ibintu bike byongera ibyago barwara ububabare mu gitsitsi. Ikintu cy'ingenzi ni ukumenya no gufata ingamba zo kwirinda igihe bishoboka.

Ni izihe ngaruka zishobora guterwa n'ububabare mu gitsitsi?

Ububabare bwinshi mu gitsitsi buvura nta ngaruka zirambye iyo buvujwe neza. Ariko, kwirengagiza ububabare burambye mu gitsitsi cyangwa kugerageza "gukomeza" ububabare bukomeye bishobora gutera ibibazo bikomeye mu gihe kizaza.

Dore ingaruka zishobora guterwa n'ububabare mu gitsitsi butavuwe:

• Uburibwe burambye - Uburibwe bukaze mu gatsinsino bushobora kuvamo ikibazo cy'igihe kirekire kitoroshye kuvura
• Imiterere yo kugenda yahindutse - Gushyigikira igitsinsino cyawe kirwaye bishobora gutera ibibazo ku ivi, ikibuno, cyangwa umugongo
• Kugenda bigabanuka - Uburibwe bukaze bushobora kugabanya ubushobozi bwawe bwo gukomeza gukora imyitozo no kugumana ubuzima bwiza
• Gusenyuka kw'umutsi wa plantar fascia - Umutsi ushyigikira uruhande rw'ikirenge rwawe ushobora gutoboka bitewe n'umuvuduko ukabije
• Ukwangirika kw'imitsi - Igikorwa cy'igihe kirekire cyangwa kubyimba bishobora kugira ingaruka ku mikorere y'imitsi
• Ukwangirika kw'ibindi bice by'umubiri - Kwishyura uburibwe bwo mu gitsinsino bishobora gutera ibikomere ahandi

Izi ngorane zirashobora kwirindwa hamwe n'imiti ikwiye no kwihangana. Abantu benshi bavura uburibwe bwo mu gitsinsino kare kandi bahora bakirinda ibibazo by'igihe kirekire.

Uburibwe bwo mu gitsinsino bushobora kwitiranywa n'iki?

Uburibwe bwo mu gitsinsino rimwe na rimwe bushobora kwitiranywa n'izindi ndwara zo ku kirenge n'akaboko k'ikirenge kuko ibibazo byinshi muri aka gace bishobora gutera kutumva kimwe. Kubona icyemezo cy'ukuri bifasha kumenya neza ko uvura indwara ikwiye.

Dore indwara zishobora kumvikana nk'uburibwe busanzwe bwo mu gitsinsino:

• Gusenyuka kw'amagufa - Ibyuho bito mu gufa ry'igitsinsino bitera uburibwe bw'ahantu hamwe
• Kuziba kw'imitsi - Imitsi yegerejwe irashobora gutera uburibwe butwika cyangwa burasa
• Arthritis - Kubyimba kw'ingingo bishobora kugira ingaruka ku gice cy'igitsinsino
• Igitsinsino cyakomeretse - Igitutu gikomeye gishobora gutera uburibwe bukaze, bubabaza
• Ibibazo by'imitsi - Ibibazo by'imitsi ikikije igitsinsino bishobora kwigana izindi ndwara
• Uburibwe bwimuriwe - Ibibazo biri mu mugongo wawe cyangwa ukuguru birashobora gutera kutumva neza igitsinsino

Umuganga wawe ashobora kugufasha gutandukanya ibi bibazo binyuze mu kugusuzuma, ibisobanuro byawe by'ibimenyetso, rimwe na rimwe no gukoresha ibizamini by'amashusho. Kubona icyemezo cyiza ni ingenzi kuko imiti ishobora gutandukana cyane hagati y'ibi bibazo.

Ibibazo bikunze kubazwa ku bijyanye n'ububabare bw'agatsinsino

Q: Ubu bubabare bw'agatsinsino bukunze kumara igihe kingana gute?

Ububabare bwinshi bw'agatsinsino bukosoka mu byumweru 6-8 hamwe n'imiti yo mu rugo ihoraho. Ariko, ibibazo bimwe na bimwe bishobora kumara amezi menshi kugira ngo bikire neza, cyane cyane niba ikibazo kimaze igihe kirekire. Uburibwe buhoraho bw'agatsinsino bwirengagijwe bushobora gufata amezi 6-12 y'imiti kugira ngo butere imbere cyane.

Q: Byaba byiza gukora imyitozo ngororamubiri ufite uburibwe bw'agatsinsino?

Ibikorwa byoroheje, bitagira ingaruka nyinshi nko koga cyangwa gusiganwa ku igare mubisanzwe birakora, ariko ugomba kwirinda imyitozo ngororamubiri ikomeye yongera uburibwe bwawe. Umenye umubiri wawe kandi uhagarike ibikorwa byongera kutumva neza. Kwirambura gahoro no kugenda ku butaka bworoheje birashobora gufasha mu gukira kwawe iyo bikozwe neza.

Q: Inkweto zitari zo zishobora gutera uburibwe bw'agatsinsino?

Yego, inkweto mbi ni imwe mu mpamvu zikomeye z'ububabare bw'agatsinsino. Inkweto zitagira ubufasha bukwiye bw'urugero, zifite insole zishaje, cyangwa zitajyanye neza zishobora gushyira igitutu ku bice byo mu gatsinsino kawe. Inkweto ndende, flip-flops, n'inkweto zifite ubugari busa ni ibibazo byihariye ku bantu benshi.

Q: Kuki uburibwe bw'agatsinsino burushaho mu gitondo?

Uburibwe bw'agatsinsino bwo mu gitondo bubaho kuko plantar fascia yawe yegera nijoro mugihe uryamye. Iyo uteye intambwe zawe za mbere, iyi nyama ifatanye irambuka ako kanya, itera uburibwe bukaze. Ibi nibyo bituma kwirambura gahoro mbere yo kuva ku buriri bishobora gufasha cyane.

Q: Uburibwe bw'agatsinsino buzagaruka nyuma yo gukira?

Urubabare rwo ku gatsinsino rushobora kugaruka niba usubiye mu bikorwa cyangwa imigenzo yari yarubiteye. Ariko, abantu benshi bahindura neza inkweto zabo, imyitozo ngororamubiri, no kwita ku birenge byabo bashobora kwirinda ko rugaruka. Kugira ubushobozi bwiza bw'ibirenge no gukomera bifasha kurinda ibibazo bizaza.