Kuyini Ubuhlungu Bonyawo? Izimpawu, Izimbangela, & Nokwelashwa Ekhaya

Ubuhlungu bonyawo bunoma yikuphi ukungakhululeki, ubuhlungu, noma umuzwa obukhali ozizwa ezinyaweni zakho, kusukela ezinzwaneni zakho kuya ezithendeni zakho. Ingenye yezikhalazo ezivamile abantu abaziletha kodokotela babo, futhi ngobuqotho, lokho kunengqondo ephelele uma ukucabanga ngakho. Izinyawo zakho zithwala isisindo somzimba wakho wonke nsuku zonke, zithatha izinkulungwane zezinyathelo futhi zimunca imithelela engapheli.

Izindaba ezinhle ukuthi ubuhlungu obuningi bonyawo abubucayi futhi bungalawulwa ngempumelelo ekhaya. Ukuqonda ukuthi yini ebangela ukungakhululeki kwakho isinyathelo sokuqala sokuthola ukukhululeka nokubuyela emisebenzini yakho yansuku zonke ngokukhululeka.

Kuyini Ubuhlungu Bonyawo?

Ubuhlungu bonyawo ngumzimba wakho nje okutshela ukuthi kukhona okudinga ukunakekelwa onyaweni lwakho. Kungahluka kusukela ebuhlungwini obuthuntu ngemuva kosuku olude kuya emizweni ebukhali, ebhubhisayo okwenza ukuhamba kube nzima.

Izinyawo zakho ziyizakhiwo eziyinkimbinkimbi ngendlela emangalisayo, ngasinye siqukethe amathambo angama-26, amalunga angama-33, nemisipha engaphezu kwe-100, imisipha, kanye nemisipha. Lapho noma iyiphi ingxenye yalesi simiso esiyinkimbinkimbi ithukutheliswa, ilimala, noma isetshenziswa ngokweqile, cishe uzokuzwa njengobuhlungu. Indawo, ukuqina, nesikhathi sobuhlungu bonyawo lwakho ngokuvamile kunikeza izinkomba ezibalulekile mayelana nokuthi yini ebangela.

Ubuhlungu Bonyawo Buzizwa Kanjani?

Ubuhlungu bonyawo bungazizwa buhlukile kakhulu kuye ngokuthi yini ebangela. Ungase uzwe ubuhlungu obugxumayo esithendeni sakho lapho uqala ukuphuma embhedeni, noma ubuhlungu obukhali obugijima ngaphansi konyawo lwakho.

Abanye abantu bachaza ubuhlungu babo bonyawo njengokusha, ukuluma, noma ukuba ndikindiki, ikakhulukazi uma imizwa ihilelekile. Abanye bazwa ubuhlungu obujulile, obuqhubekayo obuba kubi kakhulu ngomsebenzi. Ubuhlungu bungase bugxile endaweni eyodwa ethile, njengokuhlangana kwezwane lakho elikhulu, noma bungasakazeka endaweni enkulu yonyawo lwakho.

Ungase futhi uqaphele ukuthi ubuhlungu bonyawo bakho buyashintsha phakathi nosuku. Kungase kuqale buthuntu ekuseni, kube kubi kakhulu ngomsebenzi, bese kulula uma uphumula. Ukuqonda lezi zindlela kungakusiza kanye nomhlinzeki wakho wezempilo ukuthi uthole imbangela eyisisekelo.

Yini Ebanga Ubuhlungu Bonyawo?

Ubuhlungu bonyawo buvela ngezizathu eziningi ezahlukene, kusukela ekusebenziseni ngokweqile okulula kuya ezimweni zezokwelapha eziyisisekelo. Izimbangela ezivame kakhulu ziqondile futhi ziyelapheka.

Ake sihambe ngezizathu ezahlukene ezingase zikwenze ukuthi izinyawo zakho zizwe buhlungu, siqale ngezimbangela ezivame kakhulu:

1. I-Plantar fasciitis - ukuvuvukala kweqembu elikhulu lezicubu elihamba ngaphansi konyawo lwakho, okubangela ubuhlungu besithende obuvame ukuba bubi kakhulu ekuseni
2. Izicathulo ezingalingani kahle - izicathulo eziqine kakhulu, ezixekile kakhulu, noma ezingenawo ukusekelwa okufanele zingadala amaphuzu okucindezela nokucindezela
3. Ukulimala ngenxa yokusebenzisa ngokweqile - kusuka ekwenyukeni okungazelelwe komsebenzi, izikhathi ezinde zokuma, noma ukunyakaza okuphindaphindiwe
4. Ama-Bunions - ama-bumps amathambo avela ngaphansi kozwane olukhulu, ngokuvamile ngenxa yofuzo noma izicathulo eziqine
5. I-Achilles tendinitis - ukuvuvukala kwentambo enkulu exhumanisa imisipha yakho yamathole ethambo lakho lesithende
6. Ama-stress fractures - imifantu emincane emathanjeni onyawo lwakho ngenxa yokucindezela okuphindaphindiwe noma ukusetshenziswa ngokweqile
7. Izinyawo eziyisicaba noma ama-arches aphezulu - ukuhlukahluka komumo wonyawo okungadala ukusatshalaliswa kokucindezela okungalingani

Izimbangela ezingavamile kodwa ezibalulekile zihlanganisa i-arthritis, izinkinga zemizwa njenge-Morton's neuroma, noma izinkinga zokujikeleza kwegazi. Udokotela wakho angasiza ekutholeni ukuthi yiziphi zalezi ezingase zikuthinte ngokusekelwe ezimpawini zakho ezithile kanye nomlando wezokwelapha.

Liyini Ubuhlungu Bonyawo Isibonakaliso Noma Isimpawuli Sani?

Ubuhlungu obuningi bonyawo buyinkinga ezimele eziphathelene nokusetshenziswa ngokweqile, ukulimala, noma izinkinga zemishini ngezinyawo zakho. Kodwa-ke, ngezinye izikhathi ubuhlungu bonyawo bungabonisa izimo zempilo ezingaphansi ezithinta umzimba wakho wonke.

Nazi ezinye izimo ezingase zivele njengobuhlungu bonyawo, nakuba lezi zingavamile kunezimbangela zansuku zonke esixoxe ngazo ngaphambili:

• Isifo sikashukela - singabangela ukulimala kwemizwa (i-neuropathy) okuholela ekushiseni, ukuluma, noma ukuba ndikindiki ezinyaweni zakho
• I-Arthritis - okuhlanganisa i-rheumatoid arthritis, i-osteoarthritis, noma i-gout, engabangela ubuhlungu emalungeni nokuqina
• Isifo semithambo ye-Peripheral - ukuncipha kokugeleza kwegazi ezinyaweni zakho kungabangela ubuhlungu, ikakhulukazi lapho uhamba
• Izinkinga ze-Thyroid - ngezinye izikhathi zingaba nomthelela ebuhlungwini bonyawo nokuvuvukala
• Izimo ze-Autoimmune - njenge-lupus noma i-fibromyalgia, engabangela ubuhlungu obubanzi okuhlanganisa ezinyaweni zakho

Uma unezinye zalezi zimo, kufanelekile ukusho ubuhlungu bonyawo lwakho kumhlinzeki wakho wezempilo. Bangasiza ekutholeni ukuthi ngabe kukhona yini ukuxhumana futhi balungise uhlelo lwakho lokwelapha ngokufanele.

Ingabe Ubuhlungu Bonyawo Bunganyamalala Bodwa?

Yebo, izinhlobo eziningi zobuhlungu bonyawo ziyathuthuka zodwa, ikakhulukazi uma zibangelwa ukusetshenziswa okuncane ngokweqile noma ukucasuka kwesikhashana. Umzimba wakho unamakhono amangalisayo okuphulukisa, futhi uma unikezwe isikhathi esanele nokuphumula, izinkinga eziningi zonyawo zixazululeka ngokwemvelo.

Ubuhlungu obuncane bonyawo obubangelwa usuku olude lokuhamba, ukugqoka izicathulo ezintsha, noma ukulimala okuncane kuvame ukuba ngcono phakathi nezinsuku ezimbalwa kuya evikini. Izinqubo zokuphulukisa zemvelo zomzimba wakho ziqala ukusebenza, zinciphisa ukuvuvukala nokulungisa noma yikuphi ukulimala okuncane kwesicubu.

Noma kunjalo, ezinye izinhlobo zobuhlungu bonyawo zihlala isikhathi eside futhi zizuza ekwelashweni okusebenzayo. Izimo ezinjenge-plantar fasciitis, ama-bunions, noma i-arthritis engapheliyo azithuthuki kakhulu ngaphandle kohlobo oluthile lokungenelela. Okubalulekile ukubona ukuthi ubuhlungu bakho buyathuthuka nini uma buqhathaniswa nokuthi buhlala kanjani noma buya ngokuya buba bubi.

Ungalwelashwa Kanjani Ubuhlungu Bonyawo Ekhaya?

Izindaba ezinhle ukuthi izinkinga eziningi zobuhlungu bonyawo ziphendula kahle ekwelashweni okulula kwasekhaya. Lezi zindlela ezithambile zivame ukunikeza ukukhululeka okukhulu ngenkathi umzimba wakho uphola ngokwemvelo.

Nawa amanye amakhambi asekhaya asebenzayo ongawazama, uqala ngezindlela eziyisisekelo kakhulu nezisiza kakhulu:

1. Ukuphumula nokunciphisa umsebenzi - nikeza izinyawo zakho ikhefu emisebenzini eyenza ubuhlungu bube bubi
2. Ukwelashwa ngeqhwa - sebenzisa iqhwa imizuzu engu-15-20 izikhathi eziningana ngosuku ukunciphisa ukuvuvukala futhi uqede ubuhlungu
3. Ukuzelula okuthambile - ukuzelula amathole kanye nokuzelula i-plantar fascia kungasiza ekukhululeni ukungezwani
4. Izicathulo ezifanele - gqoka izicathulo ezisekelayo, ezilingana kahle ezinokugcwaliswa okwanele
5. Izidambisi zobuhlungu ezingathengwa ngaphandle kwemvume kadokotela - i-ibuprofen noma i-acetaminophen ingasiza ekuphatheni ubuhlungu nokuvuvukala
6. Ukucwilisa izinyawo - amanzi afudumele anosawoti we-Epsom angadambisa izinyawo ezikhathele, ezibuhlungu
7. Ukuphakama - phakamisa izinyawo zakho lapho uphumula ukunciphisa ukuvuvukala

Khumbula ukuthi ukwelashwa kwasekhaya kusebenza kahle kakhulu kubuhlungu bonyawo obuncane kuya kobujwayelekile. Uma ubuhlungu bakho bunzima, buqhubeka, noma buphazamisa imisebenzi yakho yansuku zonke, sekuyisikhathi sokubonisana nomhlinzeki wezempilo ukuze uthole ezinye izinketho zokwelashwa.

Yini Ukwelashwa Kwezokwelapha Kubuhlungu Bonyawo?

Lapho amakhambi asekhaya enganele, umhlinzeki wakho wezempilo unezindlela eziningana zokwelapha ezisebenzayo ezitholakalayo. Ukwelashwa okuqondile kuncike kulokho okubangela ubuhlungu bonyawo lwakho nokuthi bunzima kangakanani.

Udktela wakho angase aqale ngemithi yokwelapha elula efana nemithi elwa nokuvuvukala, ama-orthotics enziwe ngendlela ethize, noma ukwelashwa ngokomzimba. Lezi zindlela zivame ukunikeza imiphumela emihle ngaphandle kwezinqubo ezingena ngaphakathi.

Ezimweni eziqhubekayo noma ezinzima kakhulu, ukwelashwa okwengeziwe kungabandakanya:

• Ukujovwa kwe-Corticosteroid - ukunciphisa ukuvuvukala ezindaweni ezithile njengamalunga noma imisipha
• Ukwelashwa ngokomzimba - ukuzivocavoca okuhloswe ngakho nokwelashwa ukuthuthukisa amandla, ukuguquguquka, nomsebenzi
• Ama-orthotics enziwe ngendlela ethize - izinto zokufaka izicathulo ezenziwe ngendlela ekhethekile ukulungisa izinkinga ze-biomechanical
• Imithi kadokotela - izidambisi zokucasuka ezinamandla noma imithi yezimo ezingaphansi
• Ukwelashwa ngamaza okushaqeka - amagagasi omsindo ukuvuselela ukuphulukiswa ezimweni ezinjenge-plantar fasciitis
• Ukuhlinzwa - kugcinelwe amacala angaphenduli ekwelashweni okuhle

Iningi elikhulu lezinkinga zobuhlungu bonyawo zithuthuka ngokwelashwa okuhle. Ukuhlinzwa kuvame ukucatshangelwa kuphela lapho ezinye izindlela zinganikezanga ukukhululeka okwanele ngemva kwezinyanga eziningana zokwelashwa okuqhubekayo.

Kufanele ngibone nini udokotela ngezinhlungu zonyawo?

Kufanele ubone umhlinzeki wezempilo uma ubuhlungu bonyawo bakho bunzima, buqhubeka, noma buphazamisa imisebenzi yakho yansuku zonke. Thembela emizweni yakho - uma kukhona okuzizwa kungahambi kahle ngempela, kufanelekile ukukuhlola.

Nansi ezinye izimo ezithile lapho ukunakekelwa kwezokwelapha kubaluleke kakhulu:

• Ubuhlungu obukhulu - ikakhulukazi uma bebuqhamuke kungazelelwe noma ngemuva kokulimala
• Izimpawu zokutheleleka - ububomvu, ukushisa, ukuvuvukala, noma umkhuhlane
• Ukuqaqamba noma ukuluma - ikakhulukazi uma kuqhubeka noma kusabalala
• Ukungakwazi ukuthwala isisindo - uma ungakwazi ukubeka isisindo onyaweni lwakho noma ukuhamba ngokujwayelekile
• Ukuwohloka - uma unyawo lwakho lubukeka luhluke noma lugobile ngendlela engavamile
• Ubuhlungu obuqhubekayo - obuthatha izinsuku ezingaphezu kwezimbili ngaphandle kokwelashwa ekhaya
• Iziqephu eziphindaphindayo - uma uqhubeka nokuba nenkinga efanayo yobuhlungu bonyawo

Uma unesifo sikashukela, izinkinga zokujikeleza kwegazi, noma ezinye izimo zempilo ezingapheli, kubaluleke kakhulu ukuthi ubuhlungu bonyawo buhlolwe ngokushesha. Lezi zimo zingenza izinkinga zonyawo zibe nzima futhi zilibazise ukuphola.

Ziyini Izici Zengozi Zokuthuthukisa Ubuhlungu Bonyawo?

Izici eziningana zingakhuphula amathuba akho okuthuthukisa ubuhlungu bonyawo, nakuba ukuba nezici eziyingozi akusho ukuthi nakanjani uzoba nezinkinga. Ukuqonda lezi zici kungakusiza ukuthi uthathe izinyathelo zokuvimbela.

Ezinye zezici eziyingozi ezivame kakhulu zihlanganisa ubudala, njengoba izinyawo zethu ngokwemvelo zithola ukuguga okwengeziwe ngokuhamba kwesikhathi. Ukukhuluphala ngokweqile nakho kwandisa ingcindezi ezinyaweni zakho ngaso sonke isinyathelo osithathayo.

Ezinye izici eziyingozi ezibalulekile zihlanganisa:

• Isakhiwo sonyawo - izinyawo eziyisicaba, ama-arches aphezulu, noma ezinye izinhlobo zokwakheka komzimba
• Izinga lomsebenzi - kokubili umsebenzi omningi kakhulu nokuphila okungahambisani nomsebenzi kungaba nomthelela ezinkingeni
• Izici zomsebenzi - imisebenzi edinga ukuma noma ukuhamba isikhathi eside
• Ukukhetha izicathulo - ukugqoka njalo izicathulo ezingalingani kahle noma ezingasekeliyo
• Izimo zezokwelapha - isifo sikashukela, i-arthritis, noma izinkinga zokujikeleza kwegazi
• Ukulimala kwangaphambilini - ukulimala konyawo noma eqakaleni kwangaphambilini kungandisa ingozi yesikhathi esizayo
• Ubulili - abesifazane bangase babe nengozi enkulu yezimo ezithile ngenxa yokukhetha izicathulo nezici ze-hormonal

Ngenkathi ungeke ukwazi ukushintsha izici ezinjengofuzo noma iminyaka, ungathonya ezinye eziningi ngokukhetha indlela yokuphila. Ukugcina isisindo esinempilo, ukugqoka izicathulo ezifanele, nokuhlala usebenza kunganciphisa kakhulu ingozi yakho yokuthuthukisa izinhlungu zonyawo.

Ziyini Izinkinga Ezingaba Khona Zezinhlungu Zonyawo?

Izinhlungu eziningi zonyawo, uma zixazululwe kahle, aziholi ezinkingeni ezingathi sína. Kodwa-ke, ukunganaki izinhlungu zonyawo eziqhubekayo noma ukungazelaphi ngendlela efanele ngezinye izikhathi kungaholela ezinkingeni ezinkulu.

Inkinga evame kakhulu ukuthi izinhlungu zonyawo zesikhashana zingaba ezingapheli uma imbangela engaphansi ingaxazululwa. Lokhu kungaholela emjikelezweni lapho uzikhokhela izinhlungu ngokushintsha indlela ohamba ngayo, okungase kubangele izinkinga kwezinye izingxenye zomzimba wakho.

Izinkinga ezingaba khona zingabandakanya:

• Ubuhlungu obungapheli - ukungakhululeki okuqhubekayo okuphazamisa imisebenzi yansuku zonke
• Ukulimala okuhlobene nenkokhelo - izinkinga emaqakaleni akho, emadolweni, ezinqulwini, noma emhlane ngenxa yezindlela zokuhamba ezishintshile
• Ukuncipha kokuhamba - ubunzima ekuhambeni noma ekubambeni iqhaza emisebenzini oyithandayo
• Ubuthakathaka bemisipha - ngenxa yokugwema ukusebenzisa unyawo olibuhlungu
• Ukucindezeleka noma ukukhathazeka - ngenxa yobuhlungu obungapheli obuthinta izinga lempilo
• Ukutheleleka - ikakhulukazi okukhathazayo kubantu abanesifo sikashukela noma izinkinga zokujikeleza kwegazi

Ezimweni ezingavamile, izinkinga zonyawo ezingelashwa zingaholela ezinkingeni ezingathi sína, ikakhulukazi kubantu abanezimo zempilo ezingaphansi. Yingakho kubalulekile ukufuna ukunakekelwa okufanele lapho ubuhlungu bonyawo buqhubeka noma buya ngokuya buba bubi.

Yini Ubuhlungu Bonyawo Obungase Budidaniswe Nayo?

Ngezinye izikhathi ubuhlungu bonyawo bungadidaniswa nezinye izimo, noma ungase uzwe ubuhlungu onyaweni lwakho obuqhamuka kwenye indawo emzimbeni wakho. Ukuqonda lezi zinto ezingenzeka kungakusiza ukuthi uxhumane ngempumelelo nomhlinzeki wakho wezempilo.

Izinkinga zemizwa emhlane wakho ongezansi ngezinye izikhathi zingabangela ubuhlungu obukhanyayo bunqamule unyawo lwakho, isimo esibizwa ngokuthi i-sciatica. Lokhu kungase kuzwakale njengobuhlungu bonyawo, kodwa imbangela enkulu empeleni isemgogodleni wakho.

Ezinye izimo ezingase zilingise noma zididaniswe nobuhlungu bonyawo zihlanganisa:

• Ubuhlungu obudluliselwe - ubuhlungu obuqhamuka emhlane wakho, okhalweni, noma emlenzeni wakho obuzwa onyaweni lwakho
• Izinkinga zokujikeleza kwegazi - ukujikeleza kwegazi okungahambi kahle kungabangela ukungakhululeki onyaweni okulingisa ezinye izimo
• Ukuminyana kwemisipha - ukuminyana kwemisipha okungazelelwe, okunamandla okungase kudidaniswe nezinkinga zesakhiwo
• Ukubanjwa kwemizwa - imizwa ecindezelwe ingabangela ubuhlungu obuzwakala sengathi buvela emathanjeni noma emalungeni
• Ukuntuleka kwamavithamini - ukuntuleka kokudla okunomsoco okuthile kungabangela ubuhlungu bonyawo nokuzwela

Umhlinzeki wakho wezempilo uzocabangela lezi zinto ezingenzeka lapho ehlola ubuhlungu bonyawo lwakho. Bazobuza ngemayelana nezimpawu zakho, bahlole izinyawo nemilenze yakho, futhi bangase benze izivivinyo ukuthola imbangela eqondile yokungakhululeki kwakho.

Imibuzo Evame Ukubuzwa Ngobuhlungu Bonyawo

Umbuzo. Kungani izinyawo zami zibuhlungu lapho ngivuka ekuseni?

Ubuhlungu bonyawo ekuseni buvame ukubangelwa yi-plantar fasciitis, lapho iqembu eliqinile lezicubu ngaphansi konyawo lwakho liqina futhi livuvukala ebusuku. Uma uthatha izinyathelo zakho zokuqala, lezi zicubu zeluleka ngokuphazima kweso, okubangela ubuhlungu obukhulu. Ubuhlungu buvame ukuthuthuka njengoba uhamba futhi izicubu zifudumala futhi zeluleka kancane kancane.

Umbuzo. Ingabe ukugqoka izicathulo ezingalungile kungabangela ubuhlungu bonyawo?

Nakanjani. Izicathulo ezingalingani kahle, ezingenalo ukusekelwa okwanele, noma ezinokugqoka okungaphelelwe yisikhathi kungaba nomthelela ezinkingeni eziningi zonyawo. Izithende eziphakeme, izicathulo eziqine kakhulu noma ezixekethile kakhulu, kanye nezicathulo ezingenalo ukusekelwa okufanele komgogodla konke kungaholela ebuhlungwini, ama-calluses, ama-bunions, nezinye izinkinga ngokuhamba kwesikhathi.

Umbuzo. Ingabe kuyinto evamile ukuthi izinyawo zami zibuhlungu ngemva kokuma usuku lonke?

Ukungakhululeki okuthile onyaweni ngemva kokuma isikhathi eside kuvamile, ikakhulukazi uma ungajwayele ukukwenza. Kodwa-ke, ubuhlungu obukhulu noma ubuhlungu obuqhubeka isikhathi eside ngemva kokuphumula akujwayelekile futhi kungase kubonise inkinga ekhona. Ukusebenzisa izicathulo ezisekelayo, ukuphumula uma kungenzeka, nokwenza ukwelula okumnene kungasiza ekunciphiseni ukungakhululeki okuvela ekumeni.

Umbuzo. Ubuhlungu bonyawo bubhekwa njengobungakanani obungakanani?

Ubuhlungu bonyawo buba bukhulu uma bunzima, buqhamuka ngokuzumayo, noma buhambisana nezimpawu zokutheleleka njengobubomvu, ukufudumala, nokuvuvukala. Ubuhlungu obukuvimbela ukuthi ungahambi ngokujwayelekile, buqhubeke ngaphandle kokwelashwa ekhaya, noma buhambisane nokuba ndikindiki, ukuluma, noma izinguquko emibaleni yesikhumba kufanele zihlolwe ngumhlinzeki wokunakekelwa kwezempilo ngokushesha.

Umbuzo. Ingabe ubuhlungu bonyawo bungathinta ezinye izingxenye zomzimba wami?

Yebo, ubuhlungu bonyawo bungathinta ezinye izingxenye zomzimba wakho. Uma izinyawo zakho zibuhlungu, ngokwemvelo ushintsha indlela ohamba ngayo ukuze ugweme ubuhlungu. Le ndlela yokuhamba eshintshiwe ingafaka ingcindezi eyengeziwe emaqakaleni akho, emadolweni, okhalweni, nasemhlane ongezansi, okungenzeka kuholele ebuhlungwini nasezinkingeni kulezi zindawo futhi.