An sabunta ta ƙarshe 25/03/2021 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

6 Darasi kan Plantar Fascitt

Shin ana shafar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta a ƙafa? Anan akwai darasi 6 waɗanda zasu iya samar da haɓaka haɓaka aiki da sauƙin jin zafi. Fara yau!

Mun kuma haɗa bidiyo da ke nuna yadda yawancinsu suke yin.

Menene fascite na plantar?

Plantar fascia wani nauyi ne na farantin ƙwallon ƙafa a ƙarƙashin ƙafa - wanda aka fi sani da plantar fascia. Yawan oba na iya haifar da lalacewa da kumburi a cikin jijiyar jijiya wanda ke ba da tushen ciwo a gaban diddige. Sau da yawa yakan yi zafi sosai da safe lokacin da kuka ɗauki matakanku na farko. Yana da mahimmanci a lura cewa sassan maganganun kumburi waɗanda yawanci ke haifar sune amsawar warkarwa ta jiki - kuma binciken da yawa ya nuna cewa magungunan NSAIDS na iya haifar da saurin warkewa.

Da yawa zasu sami lafiya akan lokaci, amma ba tare da magani ba zai iya ɗaukar tsawon shekaru 1-2. Wannan saboda jikin yana da wahala rushe ƙashin lalacewa kuma ya maye gurbinsa da tsohuwar nama. An yi sa'a, akwai ingantattun hanyoyin warkewa irin su Shockwave Mafia og Laser jiyya. Sauran hanyoyin magani sun hada da amfani da matsawa safa, takalma tare da mafi kyawun matsewa, insoles da motsa jiki. Kuna iya samun masaniya da na ƙarshen a cikin wannan labarin - kuma a cikin bidiyon da ke ƙasa.

BIDIYO - Atisaye 6 kan Ciwon Fascitis:

Jin kyauta don biyan kuɗi tasharmu ta YouTube don ɗaukakawar lafiya kyauta da shirye-shiryen motsa jiki.

1. Plantar fasciae motsa jiki

Kungiyar bincike (1) an tsara shirin shimfidawa don farantin jijiyar kasan kafar (plantar fascia). Motsa jiki na mikewa, kamar yadda aka nuna a hoton da ke sama, ya kunshi shimfida kafar da abin ya shafa a kan dayan - sa'annan kuma shimfida kasan kafar ta hanyar jan gaban bangaren kwallon a baya. Wannan ya kamata a ji shi a ƙashin tafin ƙafar da kuma a kan diddige.

A cikin binciken, an gaya wa mai haƙuri ya shimfiɗa na 10 sakanni sama da kafa 10 - har sau 3 a rana. Don haka 30 ya kafa a duka. Hakanan madadin shine don shimfiɗa don dakika 30 akan saiti 3.

2. Tufafin motsa jiki don bayan kafa

A bayan maraƙin zamu sami musculus gastrocsoleus - tsoka da ke zama mai matse jiki da kuma damuwa idan kana da fasciitis na plantar. Dalilin da yasa yake harzuka shine plantar fascia da gastrocsoleus yawanci suna aiki tare don rarraba nauyi. Lokacin da fascia na tsire-tsire ya zama mai raɗaɗi, mutum zai fara kansa ta atomatik ya fara ɗora wa maraƙin nauyin.

Wannan shine dalilin da ya sa yana da mahimmanci a shimfiɗa tsokar maraƙi a kai a kai. Sanya bayan maraƙin na dakika 30 sama da kafa uku - a garesu.

3. Darasi da horo don sauwaka plantar fascia

Abokan ƙawancenmu na Danish a Jami'ar Aalborg sun kammala a cikin binciken bincike cewa takamaiman ƙarfin ƙarfin yana da tasiri wajen hana fasciitis na tsire-tsire. Sunyi nufin karfafa tibialis na baya da na gaba, da kuma peroneus tare da gastrocsoleus don taimakawa farantin jijiyar karkashin ƙafa. Conclusionarshensu shi ne cewa mutum ya fi mai da hankali kan ɗaga yatsun kafa da motsa jiki idan mutum yana son ƙarfafa ƙafar ƙafa - da kuma sauƙaƙe fascia tsire-tsire.

A hoton da ke ƙasa zaka ga takamaiman bambancin yatsan ƙafa wanda ya dace da waɗanda ke da fascitis plantar.

Takamaiman horo na fascia fascia - Photo Mrathlef

4. Farin ɗagawa

Yawancin mutane sun san wannan aikin - amma da yawa daga cikin mu ke damuwa da yin sa? Motsa jiki da motsi suna da mahimmanci a kowane motsi, don haka kawai farawa. A cikin binciken Jami'ar Aalborg, sun kuma yanke shawarar cewa zaku iya amfani da jakar baya ko rigar ɗora don samun sakamako mai kyau daga wannan aikin motsa jiki. Muna baku shawara ku fara ba tare da baya ba kuma maimakon haka ku gina kanku a hankali.

5 da 6. Motsa Jiki da Motsa Jiki

Juyawa ita ce motsi inda ƙafafun kafa ke jan ciki. Don haka sai kuyi atisaye ta hanyar juyawa ta hanyar zama sannan kuma sa ƙafafunku su miƙe tsaye a gabanku - kafin ku jawo takun ƙafarku zuwa juna. Hakanan za'a iya yin aikin tare da na roba don samun ƙarin lodi yayin aikin.

Shin kuna da tambayoyi game da darasi ko kuna buƙatar ƙarin nasihu akan matsala, da raɗaɗi, yanayin plantar fasciitis? Tambaye mu kai tsaye ta tumaki facebook page.

TAMBAYA: Mutane da yawa suna amfani da shi al'ada plantar fasciitis matsawa safa don motsa wurare dabam dabam da narkewa a cikin ruwan wukake mai ƙafafu. Waɗannan na iya zama zaɓi mai kyau a gare ku waɗanda ke damuwa da nau'ikan nau'ikan fasciitis na tsire-tsire.

PAGE KYAUTA: - Shin kun gwada farfajiyar maganin motsa jiki?

Matsanancin tashin hankali shine ingantaccen magani don maganin fasasshe na plantar.

Latsa hoton da ke sama don karanta game da cutar motsawar motsa jiki.

Sauran jumlolin bincike da aka yi amfani da su na wannan labarin: plantar fasciitis exercises, plantar fasciitis exercises, plantar fasciitis exercises, plantar fasciitis exercises, plantar fasciitis exercises