Plantar Fasciitis ya miƙa don Maganin Ciwo na Dumi

Wadatacce

• Mikewa mafita
• Miƙe 'yan maruƙanku
• Rabauki kujera kuma shimfiɗa tsire-tsire
• Wasu sauran nasihu da kiyayewa
• Sauƙaƙe
• Fara a hankali
• Supportarin tallafi

Menene tsirar fasciitis?

Wataƙila baku taɓa yin tunani mai yawa game da faskar jikin ku ba har sai da azabar diddigiyar ku ta sa ku. Thinarƙirar jijiya wacce ke haɗa diddige ɗinka zuwa gaban ƙafarka, fascia plantar, na iya zama matsala ga mutane da yawa. Ciwon diddige ya shafi fiye da 50 na Amurkawa, kuma mafi yawan abin da ya fi faruwa shine fasciitis na tsire-tsire. Maimaita motsi daga gudu ko kuma motsa jiki, ko matsi daga karin nauyi na iya lalata ko yayyage fascia, yana haifar da kumburi da zafi.

Tare da masu tsere, fasciitis na tsire-tsire na kowa ne a tsakanin mata masu ciki saboda ƙarin nauyi akan jijiya na iya haifar da kumburi, wanda ke haifar da ciwo. Idan kuna da ciwon diddige, kada ku karaya. Akwai matakai masu sauki da zaku iya ɗauka don sauƙaƙa zafin don ku iya ci gaba da gudu ko wani motsa jiki.

Mikewa mafita

Tsokoki a ƙafafunku ko maraƙin suna ƙara fasciitis na tsire-tsire. Sanya ko hana ciwo tare da wasu daga cikin waɗannan sauƙi mai sauƙi wanda mai ba da horo na sirri da kuma ɗari uku Deborah Lynn Irmas na Santa Monica, CA. Hukumar Kula da Motsa Jiki ta Amurka (ACE) ce ta ba da shaidar Irmas. Ta jimre da yawan tsire-tsire na tsire-tsire bayan da aka yi ta fama da yawa da yawa. Wannan aikin shimfidawa, wanda take aiwatarwa kuma yake bawa kwastomanta shawara, yana kiyaye mata ciwon dusar ƙafa.

Miƙe 'yan maruƙanku

1. Tsaya tsayin hannu daga bango.
2. Sanya ƙafarka ta dama a bayan hagu.
3. Sannu a hankali kuma ka lankwasa ƙafarka ta hagu a gaba.
4. Riƙe gwiwa ɗinka na dama kuma diddige naka na dama a ƙasa.
5. Riƙe shimfiɗa na 15 zuwa 30 seconds kuma saki. Maimaita sau uku.
6. Juya matsayin ƙafafunku, kuma maimaita.

Wannan shimfiɗaɗɗen yana nufin ƙwayar tsoka ta gastrocnemius a cikin ɗan maraƙin ku. Yayinda fascia tsire-tsirenku suka fara warkewa kuma ciwon ya ragu, zaku iya zurfafa wannan shimfidawa ta hanyar yin sa da kafafuwa biyu a dan lankwashe, in ji Irmas. Anyi ta wannan hanyar, shimfiɗawa yana kwance tsoka a ƙasan maraƙi. Irmas ya yi gargadin cewa yana da mahimmanci kada a riƙe shimfidawa na dogon lokaci.

Rabauki kujera kuma shimfiɗa tsire-tsire

Wadannan darussan shimfidawa guda uku zasu kuma taimakawa sassaucin fasciitis. Ka tuna ka miƙe tsaye yayin da kake yin su:

1. Yayin da kake zaune, mirgine kafarka gaba da gaba kan daskararriyar kwalbar ruwa, kankara mai sanyi-sanyi, ko abin nadi mai kumfa. Yi haka na minti ɗaya sannan kuma canza zuwa ɗaya ƙafa.



2. Na gaba, haye ƙafa ɗaya akan ɗayan don babban yatsan yatsa. Rabauke babban yatsan ku, ja shi a hankali zuwa gare ku, kuma riƙe na 15 zuwa 30 seconds. Yi haka sau uku, sannan juya baya kuma yi haka tare da ɗayan kafa.



3. A motsa jiki na uku, ninka tawul tsawonsa don madaurin motsa jiki. Zauna, ka sanya tawul ɗin da aka nada a ƙasan ƙafafun biyu. Auki ƙarshen tawul da hannu biyu, kuma a hankali ja ƙafafunku zuwa gare ku. Riƙe na sakan 15 zuwa 30, kuma maimaita sau uku.

Ba wai kawai wadannan shimfidawa na iya taimakawa wajen rage radadin diddige ba, amma yin su da aminci kafin aikin motsa jiki "kwata-kwata zai iya hana fasciitis na shuka," in ji Irmas.

Wasu sauran nasihu da kiyayewa

Sauƙaƙe

Kuna buƙatar ba da hutawa har sai kumburi a cikin tsire-tsire ya huce. Masu gudu suna warkarwa a wurare daban-daban, amma Irmas gabaɗaya yana ba da shawarar ɗaukar kusan makonni biyu a hutu. Ice ku fascia tsire-tsire, yi shimfidawa, kuma ɗauki magani mai ƙin kumburi kamar ibuprofen idan kuna buƙatar shi.

Fara a hankali

Lokacin da hutawa da kankara suka rage maka dunduniyar dunduniya, to kana iya gwada "kananan gudu," in ji Irmas. “Gudu kaɗan kaɗan kaɗan-kaɗan, kamar daga sandar waya zuwa na gaba. Tsaya a kowane sandar waya don shimfidawa. ” Tsawaita tafiyar a hankali ta hanyar tafiyar da tazara tsakanin sandunan waya biyu, gidaje biyu, bishiyu, ko wasu alamomin da kuka gano akan hanyarku. Ci gaba da tsayawa a kowane alamar kuma sanya alamun gudu tare da miƙa maraƙi, Irmas ya ce.

Supportarin tallafi

Yayin hutawa da miƙawa na yau da kullun suna taimakawa gyaran fasciitis na tsire-tsire, tabbatar cewa kuna da takalma masu ƙarfi lokacin da kuka dawo can don gudanar da ayyukanku. Cibiyar Nazarin gewararrun Orthowararrun Orthowararrun Americanwararru ta Amurka ta nuna cewa isasshen tallafi da dacewa daidai ma suna da mahimmanci don guje wa ciwon diddige da kuma hana wasu raunin da ke da nasaba da gudu. Tabbatar siyan sabbin takalmi kamar yadda ake buƙata domin su bada tallafi da matashi da jikinka yake buƙata ya zauna da rauni.