Motsa jiki 8 don Sauƙaƙa elarfin Zafin

Wadatacce

• Shuka fasciitis mahada
• Motsa jiki
• 1. Kafa kafa
• 2. Maraƙi suna miƙawa a kan mataki
• 3. Gyaran tawul yatsu
• 4. Bango maraƙin maraɗa
• 5. Bango squat maraƙi shimfidawa
• 6. Miƙa maraƙi tare da bandeji
• 7. Golf ball yi
• 8. Tafiya da kare
• Sauran jiyya
• Yaushe ake ganin likita
• Layin kasa

Formedwaƙan diddige ana yin su ne ta hanyar adana alli daga ƙasan kashin diddige. Waɗannan kuɗaɗen suna haifar da ciwan ƙashi wanda ya fara a gaban ƙashin diddigen ku kuma ya miƙe zuwa ga baka ko yatsun kafa.

Zai yuwu don diddige sheqa ya haifar da ciwo da rashin jin daɗi, amma mutane da yawa suna da diddige ba tare da samun wata alama ba.

A cewar Cleveland Clinic, diddige sheqa kawai yana haifar da ciwo ga mutane rabin lokaci. Wani lokaci za ku ji dunduniyar dunduniya kuma ba za ku ji wani zafi ba, kuma wani lokacin ciwon diddige na iya samun wasu dalilai.

Shuka fasciitis mahada

Mutane da yawa waɗanda ke da dunduniyar diddige suma suna da fasciitis na tsire-tsire, wanda zai iya taimakawa cikin zafin. Wannan yanayin yana faruwa ne lokacin da kayan haɗi, waɗanda aka fi sani da plantar fascia, suka zama kumbura da zafi. Tsarin tsire-tsire yana tafiya daga diddige zuwa yatsunku kuma yana goyan bayan ƙafarku.

Yayin da diddige sheqa na iya buƙatar tiyata a wasu yanayi, zaka iya yin shimfidawa don taimakawa sauƙaƙa zafi da rashin jin daɗi. Wadannan shimfidawa na iya taimakawa jin zafi da kumburi da fasciitis ya haifar. Bugu da ƙari, suna taimakawa rage ƙwanƙwara a cikin calves, wanda zai iya taimakawa ga ciwon diddige ta haifar da tashin hankali a cikin fascia plantar.

Motsa jiki

Anan akwai matakai masu sauƙi guda takwas waɗanda zaku iya yi don taimakawa sauƙaƙe alamunku. Ana iya yin su duka lokaci ɗaya ko oran lokuta kaɗan cikin yini.

1. Kafa kafa

Wannan shimfidawa mai sauki yana da fa'ida musamman don yin daidai lokacin da ka farka lokacin da kake zaune a kan gado. Yana shimfiɗa fascia tsire-tsire wanda ke matse yayin barci.

1. Yi amfani da hannunka don jawo yatsun hannunka baya ga shin.
2. Riƙe wannan matsayin na kimanin dakika 30.
3. Yi kowane bangare sau biyu zuwa uku.

2. Maraƙi suna miƙawa a kan mataki

Wannan aikin yana ba da zurfin zurfafa ga calves. Wannan yana rage tashin hankali a ƙafafunku kuma yana inganta motsi.

1. Tsaya a kan ƙafar ƙafarka ta dama a gefen matakala, tare da diddige naka rataye daga matakalar.
2. A hankali, ka runtse dunduniyarka har zuwa inda za ku iya.
3. Riƙe wannan matsayin na sakan 15 zuwa 30.
4. Maimaita akan kafar hagu. Yi kowane bangare sau biyu zuwa hudu.

3. Gyaran tawul yatsu

Wannan shimfidawa yana karfafawa da shimfida baka na kafafunku kuma yana inganta sassauci.

1. Sanya karamin tawul a kasan kafarka.
2. Nade yatsun kafa don rike tawul.
3. Iseaga gaban ƙafarka daga bene.
4. Riƙe wannan matsayin na secondsan daƙiƙoƙi.
5. Saki tawul ɗin yayin da kuka ɗaga yatsunku kuma ku yaɗa su har zuwa wuri mai yiwuwa.

4. Bango maraƙin maraɗa

Wannan shimfidawa ya shimfiɗa ƙafafunku da diddige. Wannan yana taimakawa wajen magance matsi da ciwo a ƙafafunku da ƙafafunku, wanda ke ƙara motsi.

1. Tsaya feetan ƙafa daga bango tare da ƙafarka ta hagu a gaban ƙafarka ta dama.
2. Jingina zuwa bango yayin da kake lanƙwasa gwiwa hagu kaɗan.
3. Sannu a hankali sanya nauyi a cikin ƙafarku ta hagu.
4. Riƙe gwiwa ɗinka na dama a tsaye yayin ɗaga diddige naka na dama daga ƙasa. Ji shimfidawa tare da maraƙin baya.
5. Riƙe wannan matsayin na sakan 15 zuwa 30.
6. Yi kowane bangare sau biyu zuwa biyar.

5. Bango squat maraƙi shimfidawa

Wannan aikin yana ƙaddamar da ƙwayoyin maraƙin ku kuma yana taimakawa haɓaka sassauƙa da haɓaka ƙarfi.

1. Shiga cikin wurin tsugunewa tare da bayanka sosai a bango. Hiashinku ya kamata ya zama a layi tare da gwiwoyinku, tare da idon sawunku kai tsaye a ƙasa.
2. A hankali ya ɗaga dugadugan biyu daga ƙasa.
3. Riƙe wannan matsayi na secondsan dakiku kaɗan, sa'annan dawo da ƙafafunku zuwa wurin farawa.
4. Yi saiti 2 zuwa 3 na maimaita 8 zuwa 12.

Don motsa jiki uku masu zuwa, zaku iya bi tare da wannan bidiyo mai amfani da muka samo ko amfani da kwatancen da ke ƙasa:

6. Miƙa maraƙi tare da bandeji

Don wannan shimfidawa, zaku buƙaci madaurin yoga ko ƙungiyar motsa jiki. Hakanan zaka iya amfani da tawul wanda aka ninka tsawonsa don yin madauri. Wannan aikin yana shimfiɗa marayan ku, wanda zai taimaka wajen hana tsoka cire jayayyakin tsire-tsire.

1. Zauna a kujera ko kuma kwanta a bayanku.
2. Sanya madauri a ƙarƙashin baka na ƙafarka ta dama, ta amfani da hannu biyu don riƙe ƙarshen.
3. Yi amfani da madauri don jawo saman ƙafarka zuwa gare ka, juya ƙafarka zuwa gabanka.
4. Riƙe wannan matsayin na sakan 15 zuwa 30.
5. Yi kowane bangare sau uku zuwa biyar.

7. Golf ball yi

Wannan shimfidawa yana sassauta fascia tare da kasan ƙafafunku, yana taimakawa rage zafi a diddige ku.

1. Sanya ƙwallon golf a ƙarƙashin ƙafarka ta dama.
2. Ci gaba har zuwa minti 1.
3. Yi kowace kafa sau biyu zuwa uku.

8. Tafiya da kare

Wannan aikin yana ba da zurfin zurfin maraƙinku da jijiyar Achilles. Yana kwance ƙafafunku kuma yana fitar da tashin hankali a ƙafafunku da kashin baya.

1. Shiga cikin Karen Fuskantar ƙasa tare da ɗaga dugaduganku.
2. Ataya a lokaci ɗaya, danna diddige cikin bene, lanƙwasa kishiyar gaba.
3. Sauya tsakanin bangarorin kowane 'yan sakanni, sa'annan ka riƙe kowane gefe na kimanin daƙiƙa 30.

Sauran jiyya

Akwai magunguna da yawa masu ra'ayin mazan jiya da magungunan gida waɗanda zaku iya yi don gudanar da alamunku kamar ciwo da kumburi. Za a iya ɗaukar magungunan ciwon kan-kan-counter, kamar su ibuprofen ko aspirin don sauƙaƙe alamun. Ana samun kari don rage kumburi.

Anan akwai wasu hanyoyin da za'a bi da diddige:

• Ice Yi amfani da kayan kankara ko damfara mai sanyi a ƙafarka na tsawon minti 10 zuwa 15 a lokaci guda. Wannan yana da fa'ida musamman a ƙarshen rana mai tsawo ko lokacin da kuka ɓatar da lokaci mai yawa a ƙafafunku. Ko, mirgine daskararren kwalbar ruwa a ƙarƙashin ƙafarku. Wannan hanyar tana kunshe da dan tausa, yana rage matsewa a ƙasan ƙafarku.
• Tausa. Yin tausa da ƙafarka yana taimaka wajan rage zafi da inganta motsi. Yi amfani da yatsun hannu da wuyan hannu don tausa ƙafafunku sosai na minti 1 zuwa 5 a lokaci guda. Wata dabara ita ce sanya babban yatsun hannu a tsakiyar layinku kuma matsar da su zuwa gefen ƙafafunku.
• Saka bayanai. Yi amfani da matashin matashi a cikin takalminku don ƙarin tallafi da matashi. Za'a iya siyan zaɓuɓɓuka masu tsada daga kan shiryayye. Sanya takalmin tallafi tare da tafin kafa mai kauri da ƙarin matashi don ƙarin tallafi wanda zai iya taimakawa rage tashin hankali a cikin fascia plantar. Ana iya amfani da tef na Kinesiology don inganta baka da diddige.
• Daren dare. Mutane da yawa suna samun sakamako mai sauri da tasiri ta amfani da takalman dare. Za a iya sa su yayin barci don shimfiɗa faskar tsire-tsire. Suna taimaka wajan sanya tsirewar tsire-tsire da annashuwa kuma suna hana ku daga nuna ƙafafunku ƙasa.
• Allura. Ana iya amfani da allurar Cortisone a cikin tsiron tsire-tsire don rage zafi da kumburi.
• Extracorporeal shockwave far (ESWT). Wannan magani ne mara yaduwa wanda ke amfani da kwarin gwiwa mai karfin kuzari don gyara kayan jikin fascia. Duk da yake sakamako bai daidaita ba, wani lokacin ana amfani dashi don ganin idan za'a iya hana tiyata.
• Cryoultrasound far. Yowayar Cryoultrasound na iya taimakawa don magance ciwo a cikin mutanen da ke da duka fasciitis da kuma diddige. Wannan dabarar tana amfani da kuzarin lantarki da kuma maganin sanyi don magance zafi.
• Tiyata. An ba da shawarar yin aikin tiyata a matsayin mafaka ta ƙarshe kuma bayan cikakkiyar shekara ta magani mai ra'ayin mazan jiya.

Yaushe ake ganin likita

Ganin likitanka idan kuna da ciwo mai zafi ko zafi wanda baya inganta bayan weeksan makonnin magani. Zai yuwu cewa ciwon diddige na iya haifar da yanayi kamar su arthritis ko tendonitis. Ko kuma yana iya zama wani nau'in ɓarkewar damuwa. Za a iya ba ku izinin maganin jiki, kulawar chiropractic, ko maganin tausa.

Ko da alamun ka na da sauki, kana so ka ga likitanka don tantance yanayin ka kuma ka tabbata kana kan hanyar dawowa. Wannan yana da mahimmanci musamman idan kuka sha kowane magani ko kuma kuna da wasu yanayin kiwon lafiyar da waɗannan taƙurar ko jiyya zasu iya shafa.

Layin kasa

Yin shimfidawa akai-akai da motsa jiki na iya taimakawa rage rage zafi da kumburi daga diddige da kuma fasciitis na tsire-tsire. Yana da kyau ka ci gaba da yin shimfidawa koda sau daya ƙafarka ta ji daɗi don hana sake faruwar hakan. Idan bayyanar cututtukanku ba ta inganta ba cikin lokaci ko ƙaruwa, ya kamata ku nemi magani. Duba likitanka idan ciwon naka ya ci gaba, ya tsananta, ko ya zama mai tsanani.