Yini Ubuhlungu Besithende? Izimpawu, Izimbangela, & Ukwelashwa Ekhaya

Ubuhlungu besithende bungomunye wemibiko yezinyawo evame kakhulu ethinta izigidi zabantu nsuku zonke. Yileyo nto ebukhali, ebuhlungu, noma ebuhlungu ozizwa ngayo ngaphansi, emuva, noma emaceleni esithende sakho okungenza ukuthi zonke izinyathelo zizizwe ziyinselele. Izindaba ezinhle ukuthi ubuhlungu besithende obuningi busabela kahle ekwelashweni okulula futhi akuvamile ukukhombisa noma yini engathi sína.

Yini ubuhlungu besithende?

Ubuhlungu besithende ukungakhululeki noma ubuhlungu obenzeka ngaphakathi noma ngaphandle kwethambo lakho lesithende, okuyithambo elikhulu kunazo zonke onyaweni lwakho. Lolu buhlungu ngokuvamile luvela lapho izicubu, imisipha, noma imisipha ezungeze isithende sakho zivuvukala, zendlulwa, noma zicasulwa yimisebenzi yansuku zonke.

Isithende sakho sithwala isisindo somzimba wakho wonke ngaso sonke isinyathelo osithathayo. Lapho okuthile kuphazamisa leli bhalansi elibucayi lamathambo, imisipha, nezicubu ezixhumayo, uyakuzwa njengobuhlungu. Ubuhlungu besithende obuningi buvela kancane kancane ngokuhamba kwesikhathi kunokulimala okukodwa.

Uzizwa kanjani ubuhlungu besithende?

Ubuhlungu besithende bungazizwa buhlukile kuye ngokuthi yini ekubangelayo nokuthi bukhona kuphi ngqo. Abantu abaningi bachaza njengomuzwa obukhali, obhoboza okubi kakhulu lapho beqala ukuvuka embhedeni ekuseni noma ngemva kokuhlala isikhashana.

Ubuhlungu buvame ukuzizwa sengathi unyathela itshe elincane noma unomvimbi ojulile ngaphakathi esithendeni sakho. Abanye abantu bazwa umuzwa ovuthayo noma obuhlungu osabalala ngaphansi konyawo lwabo. Ungase uqaphele ukuthi ubuhlungu bubi kakhulu ezindaweni eziqinile futhi buvame ukukhululeka njengoba uhamba futhi unyawo lwakho “lufudumala.”

Ukuqina kungahluka kusuka ekucasukeni okuncane kuya ebuhlungwini obukhulu obenza ukuhamba kube nzima. Abantu abaningi bathola ukuthi ubuhlungu buza futhi buhambe, bazizwa ngcono emini kodwa babuyela ngemva kwesikhathi sokuphumula.

Yini ebangela ubuhlungu besithende?

Ubuhlungu besithende buvela lapho izakhiwo ezisekela isithende sakho zicindezeleka, zivuvukale, noma zilimale. Ukuqonda ukuthi yini ebanga ukungakhululeki kwakho kungakusiza ukuthi uthole indlela efanele yokuzizwa ungcono.

Nazi izizathu ezivame kakhulu zokuthi kungani ubuhlungu besithende buvela:

1. I-Plantar fasciitis - Ibhendi eliqinile lezicubu eligijima ngaphansi konyawo lwakho liyavuvukala
2. Izithende ze-Heel - Amadiphozi amancane e-calcium akheka ethambo lesithende
3. I-Achilles tendinitis - I-tendon enkulu exhuma ithole lakho esithendeni sakho iyacasuka
4. Ukusebenzisa ngokweqile noma ukucindezeleka okuphindaphindayo - Ukuhamba kakhulu, ukugijima, noma ukuma ezindaweni eziqinile
5. Izicathulo ezingafanele - Izicathulo ezingasekeli kahle unyawo lwakho
6. Ukwanda okungazelelwe komsebenzi - Ukuqala umkhuba wokuzivocavoca omusha ngokushesha kakhulu
7. Ushintsho oluhlobene nobudala - I-fat pad esithendeni sakho iyancipha ngokwemvelo ngokuhamba kwesikhathi

Izimbangela ezingavamile zihlanganisa ukuqhekeka kokucindezeleka, ukucindezelwa kwemizwa, noma izimo ezivuvukalayo. Udokotela wakho angasiza ekutholeni ukuthi iyiphi into engase ibe nomthelela esimweni sakho esithile.

Liyini uphawu noma isibonakaliso sobuhlungu besithende?

Ubuhlungu besithende buvame kakhulu ukuba yisibonakaliso se-plantar fasciitis, ethinta cishe u-10% wabantu ngesikhathi esithile ezimpilweni zabo. Lesi simo senzeka lapho izicubu eziqinile ezisekela i-arch yakho zivuvukala ngenxa yokwelula noma ukucindezeleka okuningi.

Ubuhlungu bakho besithende bungase futhi bubonise ezinye izimo ezingaphansi ezithinta izinyawo nemilenze yakho. Lezi zimo zingahluka ezinkingeni ezivamile zemishini kuya ezinkingeni zempilo eziyinkimbinkimbi ezidinga ukunakekelwa kwezokwelapha.

Nazi izimo eziyinhloko ezingabangela ubuhlungu besithende:

• I-Plantar fasciitis - Imbangela evame kakhulu, ikakhulukazi ukuqina ekuseni
• I-Heel spur syndrome - Ukwakheka kwe-calcium okuthuthukayo nge-plantar fasciitis
• I-Achilles tendinitis - Ukuvuvukala kwentambo ngemuva kwesithende sakho
• I-Bursitis - Izikhwama ezigcwele uketshezi ezizungeze isithende sakho zivuvukala
• I-Tarsal tunnel syndrome - Ukucindezelwa kwemizwa okufana ne-carpal tunnel
• I-Fat pad atrophy - Ukuthambisa kwemvelo esithendeni sakho kuyancipha

Izimo ezingavamile ezingabangela ubuhlungu besithende zihlanganisa i-rheumatoid arthritis, izifo, imithombo, noma izifo ze-metabolic. Lezi ngokuvamile ziza nezinye izimpawu emzimbeni wakho wonke, hhayi nje ubuhlungu bonyawo.

Ingabe ubuhlungu besithende bunganyamalala ngokwabo?

Yebo, ubuhlungu besithende obuncane buvame ukuthuthuka ngokwabo ngokuphumula nokunakekelwa okulula, ikakhulukazi uma bubanjwe ngokushesha. Umzimba wakho unamakhono amangalisayo okuphulukisa, futhi abantu abaningi bathola ukuthi ubuhlungu babo besithende buyancipha kancane kancane emasontweni amaningana kuya ezinyangeni.

Kodwa-ke, ubuhlungu besithende obunganakwa noma obungelashwa bungaba ngapheli futhi kube nzima kakhulu ukuxazulula. Izakhiwo ezisesithendeni sakho zidinga isikhathi sokuphulukisa, futhi ukuqhubeka nokuzicindezela kungenza inkinga ibe yimbi nakakhulu. Cabanga ngakho njengokuzama ukuphulukisa ukusikeka ngenkathi uqhubeka nokukuvula.

Ubuhlungu besithende obuningi busabela kangcono ekungeneni ngokushesha ngokwelula okumnene, izicathulo ezifanele, kanye nokuguqulwa komsebenzi. Uma ubuhlungu bakho buqhubeka amasonto angaphezu kwambalwa naphezu kwalezi zinyathelo, kufanelekile ukuthola isiqondiso esichwepheshile ukuze uvimbele ukuthi kungabi inkinga yesikhathi eside.

Ubuhlungu besithende bungelashwa kanjani ekhaya?

Ukwelashwa okuningi okuphumelelayo kobuhlungu besithende kungenziwa endaweni enethezekile yasekhaya lakho. Lezi zindlela zigxila ekunciphiseni ukuvuvukala, ukusekela ukuphulukiswa kwemvelo konyawo lwakho, nokuvimbela ukucasuka okuqhubekayo.

Nawa amakhambi asekhaya afakazelwe angasiza ukudambisa ubuhlungu besithende sakho:

1. Ukuphumula neqhwa - Thatha ikhefu emisebenzini eyenza ubuhlungu bube bubi; faka iqhwa imizuzu engu-15-20 izikhathi eziningana ngosuku
2. Ukunwebeka okulula - Nweba imisipha yakho yamathole kanye ne-plantar fascia ngaphambi kokusuka embhedeni
3. Izicathulo ezisekelayo - Gqoka izicathulo ezinokusekelwa okuhle komnsalo nezithende ezinomcamelo
4. Izidambisi zentlungu ezingathengiswa ngaphandle kwemvume kadokotela - Imithi elwa nokuvuvukala efana ne-ibuprofen inganciphisa ukuvuvukala
5. Ama-cushion esithende noma ama-orthotics - Faka ukusekelwa okwengeziwe nokumunca ukushaqeka ezicathulweni zakho
6. Ama-splint asebusuku - Gcina unyawo lwakho lunwebeka ngobumnene ngenkathi ulele
7. Ukubhucungwa ngebhola le-tennis - Qeqesha ibhola le-tennis ngaphansi konyawo lwakho ukuze ukhulule izicubu eziqinile

Ukuqina kubalulekile ekwelashweni kwasekhaya. Abantu abaningi baqaphela ukuthuthuka kancane kancane emasontweni angu-6-8 uma benamathela enqubweni ejwayelekile yalezi zindlela zokungenelela ezithambile.

Yini ukwelashwa kwezokwelapha kobuhlungu besithende?

Lapho ukwelashwa kwasekhaya kungahlinzeki ngokuphumula okwanele, udokotela wakho unezinketho eziningana eziphumelelayo zokwelapha ukusiza ukuxazulula ubuhlungu bakho besithende. Lokhu kwelashwa kuvame ukuba ngokuqondile futhi kuqine kakhulu kunalokho ongakwenza ekhaya.

Umhlinzeki wakho wezempilo angase ancome lezi zindlela zokwelapha ngokusekelwe esimweni sakho esithile:

• Ukwelashwa ngokomzimba - Ukuzivivinya okukhethekile kanye namasu okuthuthukisa ukuguquguquka namandla
• Ama-orthotics enziwe ngokwezifiso - Izinto zokufaka izicathulo ezi-odwezelwe eziklanyelwe ukuma konyawo lwakho oluthile
• Imijovo ye-corticosteroid - Umuthi olwa nokuvuvukala ofakwa ngqo endaweni ethintekile
• I-Platelet-rich plasma (PRP) therapy - Isebenzisa izingxenye zegazi lakho ukukhuthaza ukuphola
• I-Extracorporeal shock wave therapy - Amagagasi omsindo akhuthaza ukuphola ezimweni ezingamahlala-khona
• Ibhuthi yokuhamba noma i-cast - Inqabela unyawo lwakho ukuze luvumele ukuphumula okuphelele nokuphola

Ukuhlinzwa akuvamile ukudingeka ngenxa yobuhlungu besithende futhi kuvame ukucatshangelwa kuphela lapho ukwelashwa okungagcini ngemithi kungasebenzi ngemva kwezinyanga eziyi-6-12. Abantu abaningi bathola ukukhululeka okukhulu ngezindlela ezingahlinzeki ngemithi uma benikwa isikhathi esanele nokuzinza.

Kufanele ngibone nini udokotela ngenxa yobuhlungu besithende?

Kufanele ubone udokotela uma ubuhlungu besithende sakho bunzima ngokwanele ukuphazamisa imisebenzi yakho yansuku zonke noma uma ukwelashwa okulula kwasekhaya kungasizi ngemva kwamasonto ama-2-3. Ukungenelela ngokushesha kochwepheshe kungavimbela izinkinga ezincane ukuthi zingabi izinkinga ezingamahlala-khona.

Nawa amasignali athile abonisa ukuthi kufanele ufune ukwelashwa:

• Ubuhlungu obukhulu - Awukwazi ukuthwala isisindo onyaweni lwakho noma ukuhamba ngokujwayelekile
• Izimpawu zokutheleleka - Ububomvu, ukufudumala, ukuvuvukala, noma umkhuhlane
• Ukuqaqamba noma ukuluma - Uzwa imizwa engajwayelekile onyaweni lwakho
• Ubuhlungu ngemva kokulimala - Ubuhlungu besithende obuqale ngemva kokuwa noma ukulimala
• Ubuhlungu obuqhubekayo - Ukungakhululeki okuqhubekayo naphezu kwamasonto ama-3-4 okwelashwa ekhaya
• Izimpawu eziba zimbi kakhulu - Ubuhlungu obuqhubeka buba bubi kunokuba ngcono

Unganqikazi ukuxhumana nomhlinzeki wakho wezempilo uma ukhathazekile ngezimpawu zakho. Bangakwazi ukusiza ukuthola ukuthi yini ebangela ubuhlungu bakho futhi bakhe uhlelo lokwelapha olusebenzela isimo sakho esithile.

Ziyini izici eziyingozi zokuthuthukisa ubuhlungu besithende?

Ezinye izici zingakhuphula amathuba akho okuthuthukisa ubuhlungu besithende, nakuba ukuba nalezi zici eziyingozi akukuqinisekisi ukuthi uzoba nezinkinga. Ukuqonda lezi zici kungakusiza ukuthi uthathe izinyathelo zokuvikela izinyawo zakho.

Nazi izici eziyingozi eziyinhloko ezingaholela ebuhlungwini besithende:

• Ubudala - Kuvamile kakhulu phakathi kweminyaka engama-40-60 njengoba izicubu ngokwemvelo ziba ngaphandle kokuguquguquka
• Ukukhuluphala ngokweqile - Isisindo esengeziwe sibeka ingcindezi eyengeziwe ezakhiweni zesithende sakho
• Isakhiwo sonyawo - Ama-arches aphezulu kakhulu, izinyawo eziyisicaba, noma amaphethini okuhamba angavamile
• Izici zomsebenzi - Imisebenzi edinga izikhathi ezide zokuma noma ukuhamba
• Imikhuba yokuzivocavoca - Ukugijima, ukudansa, noma imisebenzi enomthelela omkhulu ezindaweni eziqinile
• Izicathulo ezingahambisani kahle - Izicathulo ezingenalo ukwesekwa okwanele noma izithende ezigugile
• Imisipha yamathole eqinile - Ukuguquguquka okulinganiselwe kuthinta indlela unyawo lwakho oluhamba ngayo

Ukuba nezici eziyingozi eziningi akusho ukuthi ubuhlungu besithende abunakugwemeka. Abantu abaningi abanalezi zici abasoze babe nezinkinga, kanti abanye abanezici eziyingozi ezimbalwa baba nobuhlungu besithende. Okubalulekile ukwazi nokuthatha izinyathelo zokuvimbela uma kungenzeka.

Ziyini izinkinga ezingaba khona zobuhlungu besithende?

Ubuhlungu besithende obuningi buyaphela ngaphandle kwezinkinga zesikhathi eside uma buphathwa kahle. Nokho, ukunganaki ubuhlungu besithende obuqhubekayo noma ukuzama "ukuqhubeka" nokungakhululeki okukhulu kungaholela ezinkingeni ezingathi sína emgwaqeni.

Nazi izinkinga ezingaba khona ezingavela ebuhlungwini besithende obungelashwa:

• Ubuhlungu obungamahlala-khona - Ubuhlungu besithende obukhulu bungaba yinkinga yesikhathi eside okunzima ukuyelapha
• Izindlela zokuhamba ezishintshile - Ukuthanda isithende sakho esibuhlungu kungadala izinkinga emadolweni, okhalweni, noma emhlane
• Ukuncipha kokuhamba - Ubuhlungu obukhulu bunganciphisa ikhono lakho lokuhlala usebenza futhi ugcine ukufaneleka
• Ukuqhekeka kwe-plantar fascia - Izicubu ezisekela i-arch yakho zingadabuka ngenxa yokucindezeleka okukhulu
• Umonakalo wemizwa - Ukucindezela isikhathi eside noma ukuvuvukala kungathinta ukusebenza kwemizwa
• Ukulimala kwesibili - Ukukhokhela ubuhlungu besithende kungaholela ekulimaleni kwenye indawo

Lezi zinkinga zingavinjwa ngemithi efanele nokubekezela. Abantu abaningi ababhekana nobuhlungu besithende sabo ekuqaleni futhi njalo bagwema noma yiziphi izinkinga zesikhathi eside.

Yini ubuhlungu besithende obungase budidaniswe nayo?

Ubuhlungu besithende ngezinye izikhathi bungadidaniswa nezinye izimo zonyawo neqakala ngoba izinkinga eziningi kule ndawo zingadala ukungakhululeki okufanayo. Ukuthola ukuxilongwa okunembile kusiza ukuqinisekisa ukuthi welapha isimo esifanele.

Nazi izimo ezingazizwa zifana nobuhlungu besithende obujwayelekile:

• Ukuqhekeka kokucindezeleka - Ukuqhekeka okuncane ethambo lesithende kubangela ubuhlungu bendawo
• Ukubanjwa kwemizwa - Imizwa ecindezelwe ingadala ukusha noma ubuhlungu obudubulayo
• I-Arthritis - Ukuvuvukala kwamalunga kungathinta indawo yesithende
• Ithambo lesithende elilimele - Ukulimala okuqondile kungadala ubuhlungu obujulile, obubuhlungu
• Izinkinga ze-tendon - Izinkinga nge-tendon ezizungeze isithende zingalingisa ezinye izimo
• Ubuhlungu obudluliselwe - Izinkinga emhlane wakho noma emlenzeni zingadala ukungakhululeki esithendeni

Udktela wakho angasiza ukuhlukanisa phakathi kwalezi zimo ngokuhlolwa komzimba, incazelo yakho yezimpawu, futhi ngezinye izikhathi izivivinyo zokucabanga. Ukuthola ukuxilongwa okulungile kubalulekile ngoba ukwelashwa kungahluka kakhulu phakathi kwezimo.

Imibuzo evame ukubuzwa ngobuhlungu besithende

Umbuzo: Bubude obungakanani ubuhlungu besithende obuvame ukuhlala?

Ubuhlungu besithende obuningi buthuthuka phakathi kwamasonto angu-6-8 ngokwelashwa kwasekhaya okuqhubekayo. Kodwa-ke, ezinye izimo zingathatha izinyanga eziningana ukuze zixazululwe ngokugcwele, ikakhulukazi uma isimo besikhona isikhathi eside. Ubuhlungu besithende obungapheli obunganakiwe bungathatha izinyanga ezingu-6-12 zokwelashwa ukuze buthuthuke kakhulu.

Umbuzo: Kulungile yini ukuzivocavoca ngobuhlungu besithende?

Imisebenzi elula, enomthelela ophansi njengokubhukuda noma ukuhamba ngebhayisikili ivamise ukulunga, kodwa kufanele ugweme ukuzivocavoca okunamandla okwenza ubuhlungu bakho bube bubi. Lalela umzimba wakho futhi uyeke imisebenzi eyandisa ukungakhululeki kwakho. Ukwelula kancane nokuhamba ezindaweni ezithambile kungasiza ngempela ekululameni kwakho uma kwenziwa ngendlela efanele.

Umbuzo: Ingabe izicathulo ezingalungile zingabangela ubuhlungu besithende?

Yebo, izicathulo ezingafanele zingenye yezimbangela eziphambili zobuhlungu besithende. Izicathulo ezingenawo ukusekelwa okufanele komnsalo, ezinamasondo agugile, noma ezingalingani kahle zingacindezela izakhiwo esithendeni sakho. Izithende eziphakeme, izimbadada, nezicathulo eziyisicaba ngokuphelele zinenkinga ikakhulu kubantu abaningi.

Umbuzo: Kungani ubuhlungu besithende bubi ekuseni?

Ubuhlungu besithende ekuseni buvela ngoba i-plantar fascia yakho iyaqina ebusuku ngenkathi ulele. Uma uthatha izinyathelo zakho zokuqala, lezi zicubu eziqine zizoluleka ngokuzumayo, okubangela ubuhlungu obukhulu. Yingakho ukwelula kancane ngaphambi kokusuka embhedeni kungasiza kakhulu.

Umbuzo: Ingabe ubuhlungu besithende buzobuya ngemva kokuthi buphole?

Ubuhlungu besithende bungabuyela uma ubuyela emuva emisebenzini noma emikhubeni eyaqala ukukubangela. Kodwa-ke, abantu abaningi abenza izinguquko ezifanele ezicathulweni zabo, umkhuba wokuzivivinya, nokunakekelwa kwezinyawo bangavimbela ukuphindeka. Ukugcina ukuguquguquka okuhle kwezinyawo namandla kusiza ukuvikela ezigamekweni zesikhathi esizayo.