Dzivisa Plantar Fasciitis Flare-Ups Neaya Mazano

Vanhu vane plantar fasciitis vanogona kusangana nekupisa-ups. Kuziva zvikonzero zvingabatsira here kuwana zororo remarwadzo?

Plantar Fasciitis Flare-Up

Plantar fasciitis chikonzero chinowanzokonzera chitsitsinho uye kurwadziwa kwetsoka. The plantar fascia ibhande retishu rinomhanya nechepasi petsoka uye rinopisa. Zvimwe zvinhu zvinogona kukonzera plantar fasciitis flare-ups, kusanganisira:

• Kuwedzera kwemaitiro ekuita muviri.
• Kwete kutambanudza nguva dzose.
• Kupfeka shangu pasina kutsigirwa kwakakodzera.
• Kuwedzera kwehuwandu.

Zvinokonzera

A plantar fasciitis flare-up inowanzokonzerwa nekuita muviri. (MedlinePlus. US National Library yeMishonga. 2022) Inogonawo kuunzwa nemamiriro ezvinhu, sekuwedzera kwehuremu hwemuviri, arthritis, kana chimiro chetsoka. (Johns Hopkins Mushonga. 2023) Pasinei nechikonzero chikuru, pane zviitiko uye zviitiko zvinogona kukonzera uye / kana kuipa mamiriro acho ezvinhu.

Itsva Yekuita Maekisesaizi

• Kuve wakagwinya zvakanyanya kunogona kuwedzera plantar fasciitis zviratidzo.
• A plantar fasciitis flare-up inogona kuitika mushure mekuwedzera kamwe kamwe mukuita, sekutanga chirongwa chitsva chekurovedza muviri kana kuwedzera maekisesaizi matsva kumaitiro. (MedlinePlus. US National Library yeMishonga. 2022)
• Kufamba kana kumhanya panzvimbo dzisina kuenzana kana kudzika pasi zvinogona kukonzeresa. (Johns Hopkins Mushonga. 2023)
• Kuderedza kushanda kwemuviri uye kumira kwenguva kunogona kubatsira.
• Kana izvi zvisingaite, kupfeka shangu dzakasungirirwa nerutsigiro rwearch kunogona kubatsira kuderedza marwadzo. (Johns Hopkins Mushonga. 2023)

Weight Gain

• Vanhu vane huremu hwemuviri hunowedzera kana kuwedzera vanowedzera kumanikidza kutsoka dzavo, vachivaisa panjodzi huru ye plantar fasciitis. (MedlinePlus. US National Library yeMishonga. 2022)
• Kana uchisangana neyakagadzikana flare-ups, mutengesi wehutano anogona kupa zano rakakodzera uremu chirongwa chakasanganiswa nehurongwa hwekurapa.

Kuberekwa

• Kukurumidza kuwedzera uremu kunogona kukonzera plantar fasciitis flare-up, kusanganisira panguva yekuzvitakura. (Chipatara chevana cheBoston. 2023)

Bhutsu Pasina Tsigiro

• Kupfeka shangu pasina arch kutsigirwa kunogona kukonzera kurwadziwa kwetsoka uye plantar flare-ups.
• Vanhu vanofanirwa kupfeka shangu dzine zvakawanda zvekusimudza uye arch rutsigiro, senge sneakers. (Ortho Info. Academy of Orthopedic Surgeons. 2022)
• Shangu dzisina kukurudzirwa dzinosanganisira:
• Mafiripi
• Shangu dzakati sandara.
• High heels, bhutsu, kana shangu dzinosimudza chitsitsinho pamusoro pezvigunwe.
• Shangu dzakasakara seshangu dzekurovedza muviri.

Kusatwasanuka Kwakanaka kana Kutombo

• Mhuru dzakasimba dzinogona kuwedzera kumanikidza pane plantar fascia.
• Kutambanudza mhuru, Achilles tendon / chitsitsinho, uye pasi petsoka zvinokurudzirwa zvikuru kubatsira kurapa nekudzivirira mamiriro acho. (Johns Hopkins Mushonga. 2023)
• Kusatambanudzira zvakakwana kana kusvetuka-svetuka kunogona kuwedzera zviratidzo.
• Vanhu vane plantar fasciitis vanokurudzirwa kutambanudza vasati uye mushure mekuita mabasa emuviri, kurovedza muviri, vasati vaenda kunorara, uye mushure mokumuka.

Kushanda Nokurwadziwa

• Vanhu vanogona kuedza kuenderera mberi nemitambo yemuviri panguva yekuputika.
• Izvi hazvikurudzirwe sezvo kuita izvi kunogona kukonzera kurwadziwa kwakanyanya uye kuwedzera mamiriro acho.
• Kana kurwadziwa kuchivapo, zvinokurudzirwa kuti:
• Rega mabasa ese anonetsa tsoka
• Gara kure netsoka kweinenge vhiki.

Kubvarura Plantar Fascia

• Iyo plantar fascia haiwanzo kubvarura zvachose kubva pakudzokororwa kunetseka kunozivikanwa se plantar fascia rupture.
• Kana izvi zvikaitika, kurwadziwa kwakangoerekana kwaitika uye vanhu vanorairwa kufonera mutarisiri wavo wehutano. (Stephanie C. Pascoe, Timothy J. Mazzola. 2016)
• Zvisinei, vanhu vanogona kupora nokukurumidza, uye kurwadziwa kunopera nokukurumidza.
• Vanhu vane misodzi vanozokurudzirwa kupfeka tsoka orthotic sezvo tsoka ingangove yakatambarara zvakanyanya.

Risk Factors

Plantar fasciitis inogona kuitika kune chero munhu, asi vanhu vane zvinotevera hunhu vari panjodzi yakawedzera: (Ortho Info. Academy of Orthopedic Surgeons. 2022)

• A high-foot arch.
• Mabasa kana mafaro nzvimbo iyo yakawedzera kunetseka patsoka.
• Tsandanyama dzemhuru dzakasimba.
• Kuwedzera kamwe kamwe mubasa remuviri.
• A new exercise regimen.
• Kuwedzera uremu hwemuviri.
• Kuwedzera kurema kwakangoerekana kwaita panguva yekuzvitakura.

Kupisa Kunogara Kwenguva Yakadii?

• Plantar fasciitis inogona kuva isingaperi kana isina kurapwa.
• Nekurapwa, 90% yezviitiko zvichavandudza mukati memwedzi gumi. (Ortho Info. Academy of Orthopedic Surgeons. 2022)
• Munguva yekuputika, gara kure netsoka zvakanyanya sezvinobvira.

mabatiro

Pamusoro pekuzorora kurapwa kweplantar fasciitis kunogona kusanganisira: (Ortho Info. Academy of Orthopedic Surgeons. 2022)

chando

• Icing pasi petsoka kwemaminitsi gumi nemashanu zvishoma pazuva kunoderedza kuzvimba.

Nonsteroidal anti-inflammatory drugs - NSAIDs

• Over-the-counter NSAIDs senge ibuprofen uye naproxen, inogona kuderedza marwadzo uye kuzvimba.
• Zvinokurudzirwa kubvunza mupi wehutano hwekushandisa kwenguva pfupi uye dosage.

Shangu Dzakanaka

• Shangu dzine arch inotsigira zvinokurudzirwa zvikuru.
• Mupi wehutano anogona kuodha tsika orthotics kune rumwe rutsigiro.

Stretching

• Kutambanudza kwakakosha pakurapwa.
• Kutambanudza mhuru uye pasi petsoka zuva nezuva kuchaita kuti nyama igare yakasununguka.

Massages

• Kukwiza nzvimbo ne therapeutic massage bhora kunonyaradza matissue.
• Kushandisa percussive massager kunogona kuwedzera kutenderera.

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Chii chinonzi Plantar Fasciitis?

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References

MedlinePlus. National Library of Medicine. (2022) US Plantar fasciitis.

Johns Hopkins Mushonga. (2023) Plantar fasciitis.

Chipatara chevana cheBoston. (2023) Plantar fasciitis.

Ortho Info. Academy of Orthopedic Surgeons. (2022) Plantar fasciitis uye bone spurs.

Pascoe, SC, & Mazzola, TJ (2016). Acute Medial Plantar Fascia Tear. The Journal of orthopedic uye mitambo yekurapa kwemuviri, 46 (6), 495. doi.org/10.2519/jospt.2016.0409