Taɓawa: Makamin sirri don Gudanar da Fasciitis na Plantar

Wadatacce

• Menene tsirar fasciitis?
• Menene fa'idodin yin tef don tsire-tsire na tsire-tsire?
• Waɗanne kayan aiki nake buƙata don ɗauka?
• Inda zan saya
• Me game da kinesiology tef?
• Ta yaya zan iya amfani da tef?
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Menene tsirar fasciitis?

Plantar fasciitis yanayi ne mai raɗaɗi wanda ya shafi jijiyoyin da ake kira plantar fascia. Gudun daga diddige zuwa yatsun ƙafarka, wannan jijiyar tana goyan bayan ƙafarka.

Tafiya, gudu, tsalle, har ma da tsayuwa na iya sanya matsin lamba ga tsiron tsire-tsire. Strainarancin wahala zai iya haifar da hawaye ko wani lalacewa, yana haifar da amsawar kumburin jikin ku. Wannan yana haifar da fasciitis na tsire-tsire, wanda ke haifar da ciwon dunduniya da danshi a ƙasan ƙafarku.

Akwai hanyoyi da yawa don sarrafa fasciitis na tsire-tsire, gami da yin rubutu. Faren tsire-tsire na tsire-tsire, wanda a wasu lokutan ake kiransa da -aramar Rano, yana ɗauke da tef na musamman a ƙafarka da idon sawunka. Yana taimaka wajan daidaita ƙafarka da bayar da tallafi ga ƙafarka.

Karanta don ƙarin koyo game da yadda za a manna ƙafarka don sauƙaƙe tsire-tsire fasciitis.

Menene fa'idodin yin tef don tsire-tsire na tsire-tsire?

Shuke-shuke fasciitis yana haifar da damuwa mai yawa akan tsire-tsire. Matsawa na iya rage adadin miƙawa da motsa jijiyar da yake yi lokacin da kake ƙafafunka. Wannan ba kawai yana ba fascia tsire-tsire zarafin warkewa ba, amma yana taimaka ma hana ƙarin lalacewa.

Nazarin da ya gudana guda takwas ya kammala cewa yin rubutun yana ba da taimako na gajeren lokaci ga mutanen da ke fama da fasciitis. Binciken bai samu wata cikakkiyar hujja ba game da tasirin da ake samu na tsawon lokaci a jikin fasciitis.

Na dabam idan aka gwada buga ta zuwa minti 15 na gyaran jiki. Magungunan aikin likita ya ƙunshi mintina 15 na motsawar jijiya na lantarki da minti biyar na ƙananan ƙarfin makamashi mai zafi. Mutanen da suka yi wasan kwaikwayo da kuma aikin likita suna da matakan ciwo fiye da waɗanda suka yi aikin likita.

Waɗanne kayan aiki nake buƙata don ɗauka?

Yawancin tsire-tsire na fasciitis ana yin shi da tef na zinc oxide. Wannan nau'ikan teburin wasan auduga ne wanda ya fi wasu tsayayye. A sakamakon haka, ya fi kyau a daidaita haɗin gwiwa da iyakance motsi.

Tef ɗin zinc oxide har yanzu yana ba da ɗan shimfiɗa, don haka za ku iya yin amfani da shi sosai a ƙafafunku. Hakanan yana da karko, mai hana ruwa, kuma mai laushi ne akan fatar ku.

Inda zan saya

Amazon yana ɗaukar tef na zinc a cikin tsayi iri-iri, da faɗi, da launuka. Hakanan zaka iya samun sa a cikin wasu kantin magani da kuma shagunan kayan wasanni.

Me game da kinesiology tef?

Wasu mutane sun fi son yin amfani da tef na kinesiology. Ba kamar tebur na yau da kullun ba, tef ɗin kinesiology yana aiki ta hanyar jan jan fata a hankali. Wannan yana taimakawa kara yawan jini a yankin da rage kumburi. Yana iya taimaka ma rage gajeren lokacin murmurewarka.

Yana yin, kodayake, yana buƙatar ɗan fasaha don amfani da kyau. Zai fi kyau a ga likitan kwantar da hankali na wasu lokuta idan kuna sha'awar amfani da tef. Zasu iya nuna maka yadda ake amfani da shi ta hanya mafi inganci.

Ta yaya zan iya amfani da tef?

Kafin buga ƙafafunku, ku tabbata cewa suna da tsabta kuma sun bushe.

Da zarar ka shirya, bi waɗannan matakan:

1. Kunsa tef ɗin a ƙwallon ƙafarku, sannan yanke tef ɗin.
2. Sanya tsiri a kusa da diddige, a haɗa kowane ƙarshen tsiri zuwa tef ɗin a ƙwallon ƙafarku.
3. Sanya tsiri na biyu a bayan dunduniyar ku. Wannan lokacin, zana kowane iyakar daga ƙafafunku. Anga kowane ƙarshen zuwa ƙwallon ƙafarku. Yanzu ya kamata ka zama mai fasali na X a tafin sawun ka. Maimaita wannan matakin sau biyu don matsakaicin tallafi.
4. Yanke kaset da yawa don dacewa da faɗin ƙafarka. Sanya su a kwance a saman tafin ƙafarku don X ya rufe kuma ba za a iya ganin fata ba, ban da kusa da yatsun ƙafarku.
5. Latsa kaset ɗin don tabbatar da santsi a kusa da ƙafarku.
6. Cire tef ɗin kowane dare kafin bacci.

Layin kasa

Taɓa ƙafarku na iya taimakawa wajen rage fasciitis na tsire-tsire da ba wa tsironku damar warkewa. Ka tuna cewa yana iya ɗaukar triesan gwadawa kafin ka sami dabara, don haka yana da kyau ka sami ƙarin tef a hannu.