An sabunta ta ƙarshe 27/12/2023 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

Kyakkyawar Motsa Jiki don reafarar Sore

Motsa jiki da mikewa da zafin ciwo na plantar fascia diddige

Shin kana jin ciwo da ƙafar ƙafa da jin zafi a ƙafa ko diddige? Plastar fascitis matsala ce da ta zama ruwan dare gama gari wanda ke haifar da ciwo a cikin ƙashin ƙafa a gaban diddige da kuma tsakiyar tsakiyar yatsa. Loadaukewar ƙwayar ƙwayar cuta a cikin kwalin ƙafar kafa wacce ta zama goyon baya ga kwatangwaron ƙafarku zai iya haifar da abin da muke kira plantar fascitis. Zafin yana kasancewa mafi yawan lokuta zuwa gaban diddige, kuma yana iya gabatar da duka tare da ba tare da ba diddige kakar. A cikin wannan labarin, za mu magance takamaiman atisaye da kuma miƙawa don dusar ƙanƙantar dusar ƙafa - tare da raba hanyoyin haɗin gwiwa zuwa shirye-shiryen motsa jiki da dama tare da motsa jiki don ƙafafun ƙafafu.

A mafi yawan lokuta, ana iya bi da marasa lafiya tare da sassauƙa mai sauƙi, gwargwadon tsawon lokacin da suka sha azaba da sauransu, amma a wasu halayen ana samun ƙarin kulawa mai ƙarfi kamar su motsawar motsawar motsa jiki ko kuma maganin laser. Wasu hanyoyi mafi sauki wadanda suka shafi jinya sun unshi taimako (misali tare da tallafin diddige da aka tsara musamman don fascitis plantar), dipping, jingina kafaɗa da kuma shimfidar motsa jiki.

Hakanan karanta: Matsalar motsawar matsa lamba - magani mai kyau don rikicewar cuta na yau da kullun

Musamman fadada plantar fascia

Mikewa daga tsire-tsire - Photo Mrathlef

Wani binciken da Digiovanni ya buga (2003) ya nuna wani takamaiman shiri na shimfidawa a jikin fascia. Kamar yadda aka nuna a hoton, an umurci marasa lafiya da su zauna tare da kafar da abin ya shafa a kan dayan, sannan su shimfiɗa ƙwallon ƙafa da babban yatsan sama a dorsiflexion yayin jin dayan hannun a kan diddige da kuma ƙarƙashin ƙafa - don ku ji cewa ya miƙe fotbuen. A cikin karatun Digiovanni, an umurci marasa lafiya da su miƙa 10 lokuta na 10 seconds tsawon, sau 3 a rana. A madadin haka, zaku iya shimfiɗa 2 lokuta na 30 seconds tsawon, sau 2 a rana.

Komawa Motsa Kayan Aiki

Hakanan tsokoki na kafafu zasu iya zama da ɗauri da ciwo lokacin da aka shafa ku da ƙwayar plantar fascitis. Yana da mahimmanci don haka ma ku miƙa wannan 30 na biyu akan lokaci 2 - ranar mako. Wannan zai taimakawa tsokoki kuma ya sanya su aiki sosai. Wanne daga baya na iya haifar da ƙananan cututtuka da ke ci gaba a cikin tsarin musculoskeletal - kamar gwiwa, hip, pelvis da ƙananan baya.

Motsa jiki da horarwa don rage fasalin plantar

Wani binciken da aka yi (2014), wanda aka buga a Jami'ar Aalborg, ya nuna cewa takamaiman ƙarfin horo yana da tasiri wajen magance fasciitis na tsire-tsire. Wannan abu ne mai ma'ana, tunda rashin aiki ne a bayan tibialis (yatsan yatsan kafa) da peroneus (inversion) wanda yakan haifar da durkushewar baka na kafa (overpronation) saboda rashin isassun tallafi - kuma hakan ya wuce gona da iri a jikin ƙafa, wanda hakan yana haifar da rashin aikin fascia. Sabili da haka, don tallafawa tsakiyar tsakiyar kafa, dole ne mu ƙarfafa da kuma kunna gaba da baya na pealneus tibialis. Tayaya zamuyi? Da kyau, da farko, waɗanne abubuwa ne waɗannan ƙwayoyin tsoka suke da? Tiarshen ttibialis mai ƙarfi yana da alhakin sassauyawar tsire-tsire wanda zai ba ka damar tafiya akan yatsun kafa kuma peroneus yana ɗaya daga cikin tsokoki mafi mahimmanci wanda zai ba ka damar motsa ƙafafun zuwa juna. Saboda haka, mun yanke hukuncin cewa ya kamata mu motsa jiki Maraƙin tãyar og inversion motsa jiki.

Takamaiman horo na fascia fascia - Photo Mrathlef

Maraƙin tãyar

Sauki da sauƙi, hau kan yatsun ku. Idan ana son motsa jiki, zaku iya amfani da matse tsinkaye ko makamancin haka don yin aikin. A cikin wannan binciken, an yi amfani da jakar baya don ƙara nauyi yayin yin wannan darasi, muna ba ku shawara ku fara sauƙi kuma ƙara hankali yayin da kuke jin shirye. Kyakkyawan farawa shine 12 maimaitawa tare da set 3. bayan makonni biyu zaka iya sauka zuwa maimaitawa 10 tare da saiti 3, amma saka nauyin a cikin jakar baya tare da litattafai ko makamancin haka.

Darasi na juyawa

Don kunna peroneus, wanda yake da mahimmanci wajen tallafawa baka na ƙafa, dole ne muyi atisayen juyawa. Yana iya zama mai ci gaba, amma yana da sauƙi. Kafafu su kasance daga ƙasa, saboda haka yana da muhimmanci ku zauna a sama kaɗan, sannan ku ja tafin ƙafafunku ga juna - 12 maimaitawa tare da set 3. Don sanya motsa jiki ya fi nauyi zaku iya amfani warwan kamar yadda kuka haɗu zuwa madaidaicin maƙasudin sannan kuma a saman ƙafa.

Muna kuma bada shawara sosai cewa kayi amfani da sock (bugu na musamman akan plantar fasciitis):

TATTAUNAWA MATAIMAKI / SIFFOFINSA: - Plastar fascite matsawa sock

Wannan murfin sock an tsara shi musamman don samar da matsa lamba ga madaidaitan wuraren plantar fasciitis / diddige tsagi. Socks matsawa na iya ba da gudummawa ga haɓaka wurare dabam dabam na jini da warkarwa a cikin waɗanda abin ya shafa da rage aiki a ƙafa.

Danna hoton ko ta don karanta ƙari game da wannan aikin (yana buɗewa a cikin wani sabon taga)

Hakanan karanta: - Kyakkyawan Nasiha da Matakai akan Ciwon Kafa

Bincike ya nuna cewa maganin matsin lamba na matsin lamba na 3-4 na iya isa ya haifar da canji mai ɗorewa a cikin matsalar matsalar fascite na ƙwayar cuta (Rompe et al, 2002).

Ta yaya jiyyar matsin lamba daga jijiyar ƙwayar ƙwayar ƙwayar ƙwayar cuta yake aiki?

Da farko, mafi mahimmanci, likitan asibitin zai tsara inda zafin yake kuma da alama zai iya alamar sa da alkalami ko makamancin haka. Bayan haka, ana amfani da ladabi na asibiti don matsalolin mutum (alal misali, ana amfani da bugun 2000 na plantar fascia tare da bincike na 15mm). Ana yin magani fiye da jiyya na 3-5, gwargwadon tsawon lokaci da ƙarfin matsalar, tare da sati 1 tsakani. Yana da mahimmanci cewa ba a yin aikin raunin motsi sau da yawa fiye da sau ɗaya a mako, kuma an yarda da shi ya tafi kusan mako 1 tsakanin kowane jiyya - wannan don ba da damar murmurewa ya ɗauki lokaci don aiki tare da ƙashin ƙafafun dysfunctional. Kamar sauran nau'ikan jiyya, taushin jiyya na iya faruwa, kuma wannan yawanci saboda gaskiyar lamarin yana haifar da canje-canje na nama.



aiki:

Maimaitawar igiyar ruwa mai maimaitawa daga matsanancin matsin lamba yana haifar da microtrauma a cikin yankin da aka kula, wanda ke juyawa da neo-vascularization (sabon jini wurare dabam dabam) a yankin. Sabon jini ne wanda yake inganta warkarwa a cikin kasala.

- Shin kun san cewa ana amfani da maganin motsawar matsa lamba don osteomyelitis? Ko wannan safa na matsawa na iya ba da gudummawa don saurin warkarwa ga maraƙi da cututtukan ƙafa?

PAGE KYAUTA: Matsalar motsawar matsa lamba - wani abu don fasciitis na tsire-tsire?

Danna hoton da ke sama don cigaba zuwa shafi na gaba.

source:

DiGiovanni BF, Nawoczenski DA, Lintal ME, et al. Tashar-takamaiman tsintsiya-shimfidar tsaran-tsalle-tsalle na motsa jiki yana inganta sakamako a cikin marasa lafiya tare da ciwo na diddige na kullum. Nazari mai zuwa, bazuwar. J Bone hadin gwiwa Surg Am 2003;85-A(7): 1270-7

Skirts, JD, et al. "Yin kimantawa na aikace-aikacen girgiza masu karamin karfi don aiwatar da cututtukan cututtukan tsire-tsire na yau da kullun." Tafiya ta hadin gwiwa Surg. 2002; 84: 335-41.

Tambayoyi akai-akai game da fascitis na plantar da ciwon diddige:

Mafi kyawun horarwar tsire-tsire?

amsa: Ganyen fibrous a cikin qafar qafa ana kiranta plantar fascia kuma, a cewar binciken, yana da alhakin ɗaukar nauyin 14% (a gefe) na nauyin jikin. Wannan yana da mahimmanci idan kayi la'akari da yadda sauran tsarin suke da nauyi. Wannan babban nauyi yana haifar da damar narkewa - kuma wannan bi da bi na iya haifar da abin da muke kira plantar fasciitis, wanda yake wuce gona da iri na fascia plantar.

Lokacin da muke magana game da horar da fasciain tsire-tsire ko atisaye na shuke-shuken tsire-tsire, a zahiri tsokoki ne muke son karfafawa - ma'ana, tsokoki da ke daidaita ƙafar kafa. Wannan don ɗaukar kaya daga yankin da aka riga aka cika aiki. Musamman ƙarfafa na najasar tibialis og peroneus Tsokoki suna da mahimmanci. Za ku sami darasi don ƙarfafa haɓakar tibialis da peroneus gaba a cikin labarin.

Har ila yau, ya kamata mu tuna cewa fasciitis na tsire-tsire yana faruwa ne saboda yawan aiki, don haka yana da matukar muhimmanci ku kau da kai daga aikin da ya mamaye yankin. Wataƙila za ku iya maye gurbin gudu da keken keke har tsawon makonni biyu? Hakanan iyo yana iya zama babban zaɓin motsa jiki don gudu da guje guje.

- Tambayoyi masu mahimmanci tare da amsa iri ɗaya da sauran lafazin: Mafi kyawun Motsa Jiki na Plantar Fascit? Yadda za a horar da plantar fascia? Yaya za a karfafa facet facet? Aiwatar da Pater Fascite?

KARANTA KARANTA: Abin da Ya Kamata Ku sani Game da Fibromyalgia

Hakanan karanta: - 6 Ingancin Motsa Jinkiri don Sore Knee

Ba da 'yanci ka raba wannan labarin tare da abokan aiki, abokai da abokan arziki. Idan kuna son atisaye ko abubuwan da aka aiko azaman takaddara tare da maimaitawa da makamantansu, muna tambayarku kamar kuma ku shiga ta hanyar samun shafin Facebook ta. Idan kuna da wasu tambayoyi, to kawai ku tafi tuntube mu - to zamu amsa muku gwargwadon iko, kyauta. In ba haka ba jin daɗin ganin namu YouTube tashar don ƙarin tukwici da bada.

Da fatan za a tallafawa aikinmu ta hanyar bin mu da raba abubuwanmu akan kafofin sada zumunta:

- Da fatan za a bi Vondt.net akan Youtube

(Biyo kuma sharhi idan kuna son muyi bidiyo tare da takamaiman darussan ko karin bayani game da ainihin al'amuran ku).

- Da fatan za a bi Vondt.net akan FACEBOOK

(Mun yi ƙoƙarin amsa duk saƙonni da tambayoyi a cikin sa'o'i 24) Kuna zaɓin ko kuna son amsoshi daga chiropractor, chiropractor, likitan motsa jiki, mai ilimin hanyoyin kwantar da hankali tare da ci gaba da ilimin a cikin ilimin likita, likita ko likitan jiki .. Hakanan zamu iya taimaka muku in gaya muku abin da darasi wanda ya dace da matsalar ku, taimaka muku neman likitocin da aka bada shawarar, fassara amsoshin MRI da makamantan su. Tuntuɓe mu yau don kiran abokantaka)

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