Ukuqina Kwe-Plantar Fascia? Izimpawu, Izimbangela, Nokwelapha

Ukuqina kwe-plantar fascia kuyisifo esibangelwa ukutheleleka komthambo omkhulu oqinisile oqhubeka phansi kwenyawo lakho, oxhuma ithambo le-heel yakho ezithendeni zakho. Lo mthambo, obizwa nge-plantar fascia, usebenza njengentambo eqinile eseka i-arch yenyawo lakho futhi ikusize ukuthi uhambe.

Uma lo mthambo uqina kakhulu noma uqhekeka ngenxa yokucindezela okuphindaphindayo, uba nomkhuhlane futhi ubuhlungu. Ngokuvamile uzizwa ubuhlungu obukhulu, obukhulu esithendeni sakho, ikakhulukazi uma uthatha izinyathelo zakho zokuqala ekuseni noma ngemuva kokulala isikhathi eside.

Ziyini izimpawu zokuthi i-plantar fascia iqine?

Isimpawu esiyinhloko yilona buhlungu besithende elibuhlungu njengoba kuba khona isikhali esiqinile esiqinile phansi kwenyawo lakho. Lobu buhlungu buvamise ukuba bukhulu uma uvuka ebusuku ekuseni noma uma ukuma ngemuva kokulala isikhathi eside.

Nawa izimpawu eziyinhloko ongazihlangabezana nazo:

• Ubuhlungu obukhulu besithende, ikakhulukazi ngezinyathelo zokuqala ekuseni
• Ubuhlungu obuye bube bukhulu uma uqala ukuhamba, kodwa buye bubuyele ngemuva kokulala
• Ubuhlungu besithende uma ucindezela phansi kwenyawo lakho
• Ukuqina kwenyawo lakho ne-ankle, ikakhulukazi ekuseni
• Ubuhlungu obukhulu ngemuva kokuzivocavoca noma ukumisa isikhathi eside
• Ukuzwakala okubuhlungu noma okushisayo e-arch yenyawo lakho

Ubuhlungu buvamise ukuthuthuka njengoba inyawo lakho lifudumele ngokuhamba, kodwa bungabuya ngemuva kokumisa isikhathi eside noma uma uvuka ngemuva kokulala. Abanye abantu bayichaza njengokuhamba ngokungathi uqhumile noma une-pebble ebanjwe esikhwameni sabo.

Yini ebangela ukuqina kwe-plantar fascia?

Ukuqina kwe-plantar fascia kuvela uma i-plantar fascia yakho iqina kakhulu noma ihlupheka ngokuqhekeka okuncane okuphindaphindayo. Cabanga ngayo njengentambo yerabha eyoqiniswe izikhathi eziningi futhi iqale ukuqhekeka.

Izici eziningi zingase zifake isandla kulesi simo:

• Ukuthuthuka okungazelelwe kwemisebenzi yomzimba noma ubukhulu bokuzivocavoca
• Ukuba ngumuntu onesisindo esingaphezulu, okubekela ukucindezela okwengeziwe ezinyaweni zakho
• Ukumisa noma ukuhamba phezu kwamaphethini aqinile isikhathi eside
• Ukugqoka izicathulo ezingenayo ukusekela okuhle noma izole ezimbi
• Ukuba nezinyawo eziphethwe, ama-arches aphezulu, noma indlela yokugibela engavamile
• Imisipha yemilenze eqinile noma i-Achilles tendon
• Ukuguquka okuhlobene nobudala okwenza ukuthi umthambo ungabi nesiqondiso

Ngezinye izikhathi, ukuqina kwe-plantar fascia kuvela ngaphandle kwesizathu esicacile. Ukusebenza kwenyawo lakho, imisebenzi yansuku zonke, kanye ne-genetics konke kungadlala indima ekuthuthukiseni lesi simo.

Ziyini izici ezingaholela ekuqineni kwe-plantar fascia?

Izici ezithile zenza kube lula ukuthi uthuthukise ukuqina kwe-plantar fascia. Ukuqonda lokhu kungakusiza ukuthi uthathe izinyathelo zokuvimbela futhi uqonde ukuthi nini ungase ube sengozini enkulu.

Izici eziyinhloko ezingaholela ekuqineni kwe-plantar fascia zifaka:

• Iminyaka phakathi kweminyaka engu-40-60, lapho i-plantar fascia iba yingxube engaphansi
• Ukuba ngumuntu onesisindo esingaphezulu noma olukhulu, okuyandisa ukucindezela ezinyaweni zakho
• Imisebenzi edinga ukumisa isikhathi eside (othisha, abasebenzi befektri, abahlengikazi)
• Izinhlobo ezithile zokuzivocavoca njengokuqhuba, ukudansa i-ballet, noma i-aerobics
• Izinkinga zokwakheka kwenyawo njengezinyawo eziphethwe noma ama-arches aphezulu kakhulu
• I-Achilles tendon eqinile noma imisipha yemilenze
• Ukugqoka izicathulo ezingenayo ukusekela okwanele noma ukukhululeka

Abesifazane bangase babe sengozini enkulu yokuthi i-plantar fascia iqine, mhlawumbe ngenxa yokukhetha izicathulo noma izici ze-hormonal. Ukuba nesifo sikashukela kungase futhi kukhulise ingozi yakho ngoba kuchaphazela indlela imithambo yakho esilula futhi iphendule ekucindezeleni.

Nini kufanele ubone udokotela ngenxa yokuthi i-plantar fascia iqine?

Kufanele ubheke udokotela uma ubuhlungu besithende buqhubeka izinsuku ezimbalwa noma buphazamisa imisebenzi yakho yansuku zonke. Ukwelashwa kwasekuqaleni kuvame ukubangela imiphumela emihle futhi kuvimbela isimo singabi yisifo esingapheli.

Funani ukunakekelwa kwezokwelapha uma uhlangabezana nalokhu:

• Ubuhlungu besithende obukhulu obungathuthuki ngokuphumula nezinhlungu zokwelapha ezingatholakali ngaphandle kokubonisana nodokotela
• Ubuhlungu obukuvimbela ekuhambeni ngokujwayelekile noma ukwenza imisebenzi yansuku zonke
• Ukuphefumula, ukugqolozha, noma ukufudumeza kanye nobuhlungu besithende
• Ubuhlungu besithende obuqhubeka ngaphezu kweviki elilodwa naphezu kokwelashwa ekhaya
• Izimpawu zokutheleleka njengokubomvu, ukufudumeza, noma ukukhula

Ungalindi uma ubuhlungu bukhulu noma buya bukhulu. Lokho okuqala njengokungakhululeki okuncane kungathuthuka kube yisimo esingapheli esinzima ukwelapha uma singalashwa.

Ziyini izinhlanganisela ezingase zenzeke ngenxa yokuthi i-plantar fascia iqine?

Nakuba ukuqina kwe-plantar fascia kuvame ukuphendula kahle ekwelapheni, ukungasinaki lesi simo kungabangela izinhlanganisela eziningi. Izindaba ezinhle ukuthi iningi lalezi zingavikeleka ngokunakekelwa okuhle.

Izinhlanganisela ezingase zenzeke zifaka:

• Ubuhlungu besithende obungapheli obube nzima ukwelapha
• Ukuguquka kokugibela ukuze ugweme ubuhlungu, okuholela ezinkingeni zenyaweni, emadolweni, ezinqeni, noma emhlane
• Ukuqhekeka kwe-plantar fascia okuvela ekuqaleni kokudubula i-cortisone noma ukucindezela okuqhubekayo
• Ukuthuthukiswa kwama-heel spurs (nakuba lokhu kungavamile ukubangela izimpawu ezengeziwe)
• Ukuncipha komsebenzi kanye nokuqina ngenxa yobuhlungu obuqhubekayo

Inhlanganisela ephazamisayo kakhulu iwukuthi uqala ukuguqula indlela ohamba ngayo ukuze ugweme ubuhlungu besithende. Lokhu kugibela okuhlukile kungadala uchungechunge lwezinkinga ezinqeni lakho nasemuhlane wakho, okwenza ukuphulukisa kube nzima kakhulu.

Ukuqina kwe-plantar fascia kungavikeleka kanjani?

Ungathatha izinyathelo eziningi ukuze unciphise ingozi yakho yokuthuthukisa ukuqina kwe-plantar fascia noma ukuvimbela ukubuya kwayo. Ukuvimbela kugxila ekuqondeni ukusebenza kwenyawo oluphilile nokuvimbela ukucindezela okukhulu e-plantar fascia yakho.

Nawa amasu okuvimbela asebenza kahle:

• Gcina isisindo esiphilile ukuze unciphise ukucindezela ezinyaweni zakho
• Khetha izicathulo ezinawo ukusekela okuhle kwe-arch kanye nezole ezithambile
• Shintsha izicathulo zokuzivocavoca njalo ngaphambi kokuba zilahlekelwe ukusekela kwazo
• Yolula imilenze yakho nezinyawo zakho nsuku zonke, ikakhulukazi ngaphambi nangemuva kokuzivocavoca
• Yandisa ubukhulu bokuzivocavoca kancane kunokuguquka okungazelelwe
• Gwema ukuhamba ungagqoki lutho, ikakhulukazi phezu kwamaphethini aqinile
• Sebenzisa ama-insoles asekelayo noma ama-orthotics uma kunconywa

Uma unezinyawo eziphethwe noma ama-arches aphezulu, ama-orthotics akhethekile angase abe usizo kakhulu. Ukuzolula njalo kuyinye yezindlela zokuvimbela ezisebenza kahle kakhulu, njengoba kugcina i-plantar fascia yakho nemisipha ezungezile ibe yingxube.

Ukuqina kwe-plantar fascia kunqunywa kanjani?

Udokotela wakho ngokuvamile angaqonda ukuqina kwe-plantar fascia ngokusekelwe ezimpawu zakho kanye nokuhlolwa komzimba kwenyawo lakho. Uzokubuza ngezindlela zakho zobuhlungu futhi ahlole ukuthi inyawo lakho lihamba kanjani futhi lizwakala kanjani.

Phakathi kokuhlola, udokotela wakho uzo:

• Cindezela ezindaweni ezahlukene zenyaweni yakho ukuze uthole ubuhlungu
• Hlola ukuguquguquka kwenyawo lakho kanye nokuhamba kwalo
• Bona ukuthi uhamba kanjani nokuba ukuma
• Buza ngomsebenzi wakho kanye nezicathulo
• Hlola umlando wakho wezokwelapha ngezimo ezifanele

Izivivinyo ze-imaging njenge-X-rays noma i-MRI scans azivamile ukudingeka ukuqonda. Udokotela wakho angase azilahle uma becabanga ukuthi kukhona ukuqhekeka, i-bone spur, noma uma izimpawu zakho zingathuthuki ngokwelashwa okujwayelekile.

Ukuphathwa kokuthi i-plantar fascia iqine?

Ukuphathwa kokuthi i-plantar fascia iqine kugxila ekuthuthukiseni ukutheleleka, ukunciphisa ubuhlungu, nokubhekana nezimbangela eziyinhloko. Abantu abaningi bayaphulile ngokwelashwa okuqondile phakathi nezinyanga ezimbalwa.

Ukuphathwa kokuqala kufaka:

• Ukuphumula nokuqeda imisebenzi eyenza ubuhlungu bube bukhulu
• Ukusebenzisa uqhoqhozi isikhathi esingu-15-20 imizuzu izikhathi eziningi ngosuku
• Izinhlungu zokwelapha ezingatholakali ngaphandle kokubonisana nodokotela njenge-ibuprofen noma i-acetaminophen
• Ukuzolula imilenze yakho ne-plantar fascia
• Izicathulo ezisekelayo noma ama-orthotic inserts
• Ama-night splints ukuze ugcine inyawo lakho liluliwe ngenkathi ulala

Uma ukwelashwa okuqondile kungasizi ngemuva kwezinyanga ezimbalwa, udokotela wakho angase ancome ukwelashwa komzimba, ukudubula i-corticosteroid, noma ukwelashwa okuthuthukile. Ukuhlinzwa akudingeki futhi kucabangelwa kuphela lapho konke ukwelashwa okunye sekuhlulekile.

Indlela yokwelapha ekhaya ngenxa yokuthi i-plantar fascia iqine?

Ukuphathwa ekhaya kungaba usizo kakhulu ngenxa yokuthi i-plantar fascia iqine, ikakhulukazi uma kuqalwa kwasekuqaleni. Okubalulekile ukuzinikela nokubekezela, njengoba ukuphulukisa kuvame ukuthatha amasonto ambalwa kuya ezinyangeni.

Nawa ongawakwenza ekhaya:

• Faka uqhoqhozi esithendeni sakho isikhathi esingu-15-20 imizuzu ngemuva kwemisebenzi
• Yenza ukuzolula imilenze ne-plantar fascia nsuku zonke
• Gijimisa ibhola le-tennis noma ibhodlela lamanzi efriziwe phansi kwenyawo lakho
• Gqoka izicathulo ezisekelayo ezinawo ukusekela okuhle kwe-arch
• Thatha imithi yokulwa nokuvuvukala engatholakali ngaphandle kokubonisana nodokotela njengoba kunconywe
• Gwema ukuhamba ungagqoki lutho, ikakhulukazi phezu kwamaphethini aqinile
• Phumula futhi unciphise imisebenzi ebangela ubuhlungu

Ukuzolula ekuseni ngaphambi kokuba ukhale ngemuva kokulala kungaba usizo kakhulu. Yolula inyawo lakho kancane bese udonsela izithende zakho ziye esinweni sakho ukuze uzolule i-plantar fascia ngaphambi kokubeka isisindo enyaweni yakho.

Kufanele ulungiselele kanjani i-aphoyintimenti yakho nodokotela?

Ukuba ulungile nge-aphoyintimenti yakho kuzosiza udokotela wakho ukuthi aqonde isimo sakho kangcono futhi akhe uhlelo lokwelapha olusebenzayo. Cabanga ngezimpawu zakho nokuthi zaqala nini ngaphambi kokuya kwakho.

Ngaphambi kwe-aphoyintimenti yakho, lungiselela:

• Incazelo eningiliziwe yobuhlungu bakho, kufaka phakathi lapho bukhulu khona
• Ulwazi mayelana nemisebenzi yakho yomzimba kanye nohlelo lokuzivocavoca
• Uhlu lwezicathulo ozigqokayo njalo, kufaka phakathi izicathulo zomsebenzi
• Ukwelashwa okwase kuzama kanye nokuphumelela kwako
• Imibuzo mayelana nezindlela zokwelapha kanye nesikhathi sokuphulukisa
• Umlando wakho wezokwelapha, kufaka phakathi ukulimala kwangaphambili kwenyawo

Letha izicathulo ozigqokayo kakhulu e-aphoyintimenti yakho. Udokotela wakho angazihlola ukuze abone izindlela zokugqoka ezingase zifake isandla ezinkingeni zakho zenyaweni.

Iyini into ebalulekile mayelana nokuqina kwe-plantar fascia?

Ukuqina kwe-plantar fascia kuyisimo esivamile nesilashwa esibangela ubuhlungu besithende, ikakhulukazi ekuseni noma ngemuva kokulala. Nakuba kungase kube yinto ecasulayo futhi kuvimbele imisebenzi yakho, abantu abaningi bayaphulile ngokuphelele ngokwelashwa okuhle nokubekezela.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi ukwelashwa kwasekuqaleni kubangela imiphumela emihle. Ungawunaki ubuhlungu besithende obuqhubekayo, ubeka ithemba lokuthi luzonyamalala ngokwalo. Izinyathelo ezilula njengokuziqeda, izicathulo ezifanele, nokuphumula zingenza umehluko omkhulu ekuphulukiseni kwakho.

Ngokwelashwa okuzinzile kanye nokuguqulwa kokuphila, ungabuyela emisebenzini yakho evamile ungabi nabhlungu. Izinyawo zakho zikuthwala ekuphileni, ngakho-ke ukunakekela zona kuyitululo lokuhamba kwakho isikhathi eside kanye nokuthula kwakho.

Imibuzo evamile ebuzwa mayelana nokuqina kwe-plantar fascia

Kuthatha isikhathi esingakanani ukuphulukisa ukuqina kwe-plantar fascia?

Abantu abaningi babona ukuthuthuka phakathi kwamasonto angu-6-10 ngokwelashwa okuzinzile, nakuba ukuphulukisa okuphelele kungathatha izinyanga eziningi. Ukwelashwa kwasekuqaleni kuvame ukubangela ukuphulukisa okusheshayo, kuyilapho amacala angapheli angase athathe isikhathi eside ukuxazulula.

Ngingaqhubeka yini ngokuzivocavoca ngenxa yokuthi i-plantar fascia iqine?

Ungaqhubeka nemisebenzi yomzimba engathinti kakhulu njokubhukuda, ukujika ibhayisikili, noma ukuzivocavoca komzimba ophezulu. Gwema imisebenzi ehambisana nokucindezela okukhulu njengokuqhuba noma ukuqhuma kuze kube yilapho ubuhlungu bakho buthuthuka. Njalo zolula ngaphambi nangemuva kokuzivocavoca, futhi lalela umzimba wakho.

Ingabe ama-heel spurs abangela ukuqina kwe-plantar fascia?

Ama-heel spurs awabangeli ukuqina kwe-plantar fascia, nakuba avame ukuvela ndawonye. I-spur ngokuvamile iyimbangela yokucindezela okufanayo okubangela ukuqina kwe-plantar fascia. Abantu abaningi bane-heel spurs ngaphandle kobuhlungu noma izimpawu.

Kufanele ngigqoke izicathulo ezikhethekile ngenxa yokuthi i-plantar fascia iqine?

Izicathulo ezisekelayo ezinawo ukusekela okuhle kwe-arch kanye nokukhululeka zingasiza kakhulu ekuphulukiseni kwakho. Gwema izicathulo eziphethwe, ama-flip-flops, noma ama-sneakers abile. Udokotela wakho angase ancome izinhlobo zezicathulo ezithile noma ama-orthotics akhethekile ngokusekelwe ekwakhekeni kwenyawo lakho.

Ingabe ukuqina kwe-plantar fascia kuzophinde kubuyele ngemuva kokwelashwa?

Ukuqina kwe-plantar fascia kungabuya, ikakhulukazi uma ubuyela emisebenzini noma imikhuba eyayiyibangela ekuqaleni. Ukugcina imikhuba emihle yokunakekela inyawo, ukugqoka izicathulo ezisekelayo, ukuhlala unesindo esiphilile, nokuzolula njalo kungasiza ekuvimbeleni ukubuya.