Plantar fasciitis ne yanayin da ke kawo ciwo tare da kasan kafa kuma musamman haddige. Yana da sauƙin ganewa saboda mafi yawan marasa lafiya suna bayyana shi a matsayin mai kaifi, ciwon haushi mai tsanani a kan tsalle daga gado da safe. Matakan farko shine mafi munin mafi munin, kuma zafi yana farka kamar yadda rana ta ci gaba. Ciwon taƙirƙirƙirƙirƙi yana motsawa a farkon aikin kuma ya tafi tare da amfani.
Hakanan yana iya ƙila bayan babban hutawa lokacin sake farawa aiki.
Plantar fasciitis ne na kowa a cikin masu gudu suna yin gyaran gyare-gyare da kuma gyaran kafa. Har ila yau, yana da mahimmanci da riba da kullun da kuma ƙwanƙwasa ƙarfin aiki.
Bayani
Kayan fasarar yana da tsayi, tsantsa da nauyin nau'i na nama wanda ke bada tallafi ga magungunan kafa na tsakiya. An shimfiɗa fascia mai shuka da kuma ɗaka yana da sauƙi don ɗaukar tasiri a duk lokacin da diddige yake tasiri a ƙasa. Wannan fascia ba shi da matukar sauki kuma irin wannan sauyewa daga tasiri zai iya haifar da kananan hawaye a fascia.
Cutar cututtuka
Ciwon haushi a lokacin farko na safe shine alama ce ta fasciitis. Wannan ciwo shine sakamakon ƙafar ƙafa a cikin tsaka-tsakin daji a cikin dare, wanda ya ba da damar fascia don rage. Lokacin da aka miƙa fascil din takaita lokacin da kake tashi daga kan gadon zafi.
Idan kana da fasciitis na jiki za ka iya samun ci gaba da zafi tare da ƙafar ka (ƙwayar shuka) lokacin da ka shimfiɗa yatsunka. Idan wannan motsi ba ya kara yawan bayyanar cututtuka ba, ba za ka iya samun fasciitis na gaskiya ba.
Sauran alamun fasciitis na jiki sun hada da ƙananan ciwo a farkon motsa jiki da kuma lokacin da za a sake dawowa bayan da hutawa, da kuma tarihin wadataccen kwarewar kwanan nan ko sauyawar canji a ƙarfin motsa jiki, tsawon lokaci ko iri.
Plantar Fasciitis ko ciwon ciwo na Heel
Kodayake ana iya bincikar fasciitis na shuke-shuke, akwai wasu lokuta da ke da alamun bayyanar cututtuka da kuma ciwo na ciwo na Heel sau da yawa abin da ya fi dacewa. Ciwo mai ciwo na jiƙƙen cutar yana da yanayin ciwo wanda ya zo a hankali a tsawon lokaci kuma yana haifar da ƙafafun kafa da ƙafafun kwalliya maimakon ƙyama.
Plantar Fasciitis da Heel Spurs
Kimanin rabin marasa lafiya tare da fasciitis na plantar suna da ciwon diddige . Lokacin da fasarar tayi ya zama mummunan lokaci, ƙullus din tarar zai iya girma a matsayin abin da aka haifa a tsakanin fascia da ƙidayar kashi (kafar takalma). Idan ciwon haushi yana biye da wuri, ana iya hana yatsun kafar mai sauƙi.
Dalilin
Dalili na asali na fasciitis na shuke-shuke sun haɗa da haɗari da tsaka-tsakin tsaka-tsakin tsaka, tsaka-tsakin zuciya, da kuma fushi wanda ya haifar da microtears zuwa fascia a ƙashin haƙirƙirtaccen ƙashi.
Hanyoyi masu mahimmanci zasu iya haɗawa da:
- Flat ƙafa
- High arches
- Hanyar wuce gona da iri
- Kiba ko nauyi mai nauyi
- Ƙungiyar Achilles
- Saukakawa ƙãra cikin aiki tsanani, lokaci ko iri
- Yarda da diddige da yawa wanda ya rage waƙoƙin ƙwayar ɗan maraƙin, ƙwanƙarar Achilles, da kuma kayan lambu
- Canji a canje-canje a gujewa ko tafiya a ƙasa
- Tsawon tsayawa ko nauyi
Jiyya
Mafi yawan shawarar magungunan ra'ayin mazan jiya ya hada da haka:
- Sauran kuma Ice . Yana da mahimmanci ga wadanda ke da fasciitis na shuke-shuke don kauce wa ayyukan haushi, kuma su ba da izinin fascina suyi hutawa har sai jin zafi ya ragu. Yin gwagwarmayar yankin bayan amfani zai iya taimakawa wajen rage zafi da kumburi.
- Za a iya ba da shawarar likita daga likitancin marasa lafiyar ku don 2-4 makonni don rage zafi da ƙonewa.
- Massage Roller . Yin kwarewa ta hanyar juyawa kafa a kan wani inganci 3-4 inch na diamita irin su gungura ko miya zai iya zama magani mai mahimmanci.
- Yarda da Magana a Night . Ɗaukar daren dare yana riƙe da ƙafar kafar da kuma tsinkayen tsire-tsire a cikin dare. Ga wasu mutane, wannan inganta lokutan dawowa.
- Sauran Jiyya . Kwararka zai iya bayar da shawarar asarar nauyi lokacin da ya dace, matsawa da diddige da baka don taimakawa wajen rage jin zafi, ko yin amfani da ginshiƙai na tsakiya na tsawon lokaci, don taimakawa wajen rage yawan ciwo yayin da fasar shuka ya warke.
Plantar Fasciitis Stretching
- Plantar Stretch
- Achilles Tendon Sheel Stretch
- Kirar Kira
Sabon Sabuwar Rage Tsarkewa da Fasinci Fasciitis
Wani sabon samfurin ƙaddamarwa ya tabbatar da tasiri wajen rage ciwo na fasciitis na plantar lokacin da yayi sau da yawa a rana. An yi ta hanyar ƙetare kafa ɗaya a kan ɗayan kuma yatsun yatsun kafa zuwa ƙidaya don ƙidaya goma kuma maimaita sau goma. Wannan wani canji ne daga tsarin kulawa wanda yake bada shawarar ƙaddamarwa mai nauyi.
Plantar Fasciitis Ƙarfafawa Ayyuka
Ayyukan ƙarfafa na al'ada na fasciitis na shuke-shuke sun haɗa da ƙwanƙwasa takalman hannu da yatsun hannu ko jan tawadar nauyin nauyin nauyin miya zai iya fadin bene. Sabuwar bincike ya gano cewa kayan aiki masu dacewa suna neman inganta yanayin sauyewar sau biyu da kuma raunuka.
Bayan aikin motsa jiki, yin amfani da maganin sanyi a cikin sheqa a cikin mahimmancin tausayi na minti 15-20 yana taimakawa wajen taimakawa zafi.
Duk wani rauni na rauni wanda bai amsa maganin cikin makonni 1-2 zai iya zama mafi tsanani. Ko da yaushe kuna tuntubi likita don cikakken kimantawa da ganewa.
> Sources
> BF DiGiovanni, MD, et al. Gwangwani-Tsammani Tsarin Plantar Fascia-Stretching Exercise Ya Ƙarfafa sakamako a cikin marasa lafiya tare da ciwon gwiwoyi mai wuya, Labarai na Kashe da Haɗin gwiwa, 2003: 85: 1270-1277.
> Lance D. Barry, DPM et al. Binciken Tsarin Gastrocnemius na Tsarin Yarda da Tsarin Alkawari da Tsarin Alkawari da Al'ummar Fasaraitis, Jirgin Jilt da Takalma, Wuta na 41, Lamba 4, Yuli / Agusta 2002
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