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IiOthotics zeenyawo

I-Back Clinic Foot orthotics Ezi zifakelo zezihlangu ezenziwe ngokwezifiso kwiinkcukacha zonyango. I-orthotics eyenziwe ngokwezifiso ithathwa njengesebenzayo kwaye yenziwe kumgangatho ophezulu kune-orthotics eyenziwe ngaphambili.

Ii-orthotics ezenziwe ngokwezifiso zinokuthi:

  • Ukuhamba ngendlela engavumelekanga yokuhamba
  • Ukunciphisa intlungu
  • Thintela kwaye ukhusele ukukhubazeka konyawo/unyawo
  • Ulungelelaniso olungcono
  • Susa uxinzelelo kunyawo / ezinyaweni
  • Ukuphucula umatshini weenyawo

Iintlungu zeenyawo zinokuvela kwingozi, isifo, okanye imeko, kodwa imbangela yentlungu yonyawo yinto ugqirha afuna ukuyazi ukwazi ukuba luhlobo luni lwe-orthotic ukuyila. Ufakelo lwenziwa ngokuthatha imbonakalo yonyawo / iinyawo nge-3-D scan.

Ukuxhatshazwa ziintlungu zonyawo, ezinokukhokelela emlenzeni, kwinyonga, nakwingxaki yomqolo, emva koko i-orthotics inokubamba isitshixo sempilo entle. Ngokuqala ukusuka ezantsi ukuya phezulu i-orthotics yonyawo inokuthintela naziphi na iingxaki / imiba kwaye ikhulule nayiphi na intlungu. Lukhetho oluza kuqwalaselwa kwaye kufuneka luxoxwe nogqirha wakho.


I-Athletic Running Shoes kwiingxaki zangemva: i-EP Back Clinic

I-Athletic Running Shoes kwiingxaki zangemva: i-EP Back Clinic

Abantu abahamba ngeenyawo imini yonke bahlala benengxaki yomqolo kunye neempawu ezingathandekiyo. Ukunxiba izihlangu ezingazinzanga ezisicaba ngaphandle kwenkxaso ye-arch kunye nokufunxa okuncinci okanye okungekho nto okanye uhlobo olungalunganga lwesicathulo se-gait kunokubangela imiba ye-biomechanical enokubangela ukungahambi kakuhle kwaye ibangele intlungu engapheliyo. Izicathulo zokugijima ze-Athletic zinconywa kwiintlungu ezisezantsi ngenxa yokuba zigcinwe kakuhle kwaye zenzelwe ukunceda ukufunxa impembelelo yokuhamba okanye ukuhamba. Kwakhona banenkxaso efanelekileyo ye-arch kunye ne-ankle ukugcina indawo yonyawo lokuma okuchanekileyo. Yintoni omele uyijonge ekubalekeni izihlangu ukunceda ukukhulula iintlungu zangasemva kunye nokugcina ukulimala komqolo simahla?

Ukukhetha i-Athletic Running Shoes kwiingxaki zangasemva: I-IMCFMCI-Athletic Running Shoes

Izicathulo ezingenayo i-cushioning eyaneleyo zingabangela ukudumba kwimisipha yangasemva ngenxa yokunqongophala kwempembelelo. Owona mdlali ubalaseleyo izicathulo kuba iintlungu zomqolo ziqinile, zixhasa, kwaye zigcinwe kakuhle. Xa ukhetha izicathulo zentlungu yomqolo, ezona zinto zibalulekileyo ekufuneka uziqwalasele zezi:

  • Ukuqina kwe-sole.
  • Inkxaso yomgangatho kunye nokuthotywa.
  • Ukulingana okufanelekileyo kunye nokukhululeka.

Uhlobo lwesihlangu

  • Izicathulo zokugijima ze-Athletic zifumaneka kwiindidi ezahlukeneyo zenkxaso kuzo zonke iintlobo zeenyawo.
  • Qwalasela ukwakheka kweenyawo kunye nokuhamba xa ukhetha izihlangu.
  • I-Flat and high-arched feet inokubangela ukungalingani kwemisipha, okwandisa uxinzelelo kumqolo, umlenze, imilenze, amadolo, amaqaqa kunye neenyawo.
  • Cinga izihlangu zokulawula ukuhamba ngeenyawo ezisicaba okanye i-overpronation.

Inkxaso yeArch

  • Inkxaso ye-arch efanelekileyo iqinisekisa ukuba iinyawo zihlala zihambelana kwaye zithatha uxinzelelo emadolweni, ezinqeni, nasemva, ukunciphisa umngcipheko wokuvuvukala.
  • Khangela isihlangu esine-sole eqinile kunye nekomityi yesithende esiqinileyo sonyawo olufanelekileyo kunye nenkxaso ye-ankle.
  • Qinisekisa ukuba isihlangu sihambelana nonyawo lomntu kunye nohlobo lokuhamba.
  • Ukuba unokuguqula isicathulo okanye ugobe isicathulo kwisiqingatha, akukho nkxaso eyaneleyo kwi-arch.
  • Umzekelo, ukuchazwa ngokugqithisileyo ifuna uzinzo ngokongeziweyo phakathi inkxaso yokuthintela ukuwa kwe-arch.

Ukuhlaselwa

Ukuhombisa izihlangu:

  • Ifunxa umothuko kunye nokungcangcazela.
  • Yehlisa impembelelo yenyathelo ngalinye.
  • Inceda ukunciphisa uxinzelelo lwasemva.
  • Isihlangu esifakwe kakuhle sibonelela ngentuthuzelo kunye nenkxaso.
  • Ukunxiba izihlangu ngaphandle kokuthotywa okwaneleyo kwenza izihlunu zangasemva zibambe ukothuka rhoqo xa unyawo luthatha inyathelo.

Ukufaneleka okufanelekileyo

Izihlangu ezifanelekileyo kufuneka zilingane ngokufanelekileyo.

  • Izihlangu eziqine kakhulu zinokubangela ukuhlikihla okubuhlungu kunye namadyungudyungu ezinyaweni.
  • Ukucaphuka kunokunyanzela ukuhamba okungahambi kakuhle kunye nokungahambi kakuhle, ukunyusa umva kunye neentlungu.
  • Izihlangu ezikhulu kakhulu zinokubangela ukuba iinyawo zityibilike kwaye zityibilike, zinyusa umngcipheko wokwenzakala.
  • Izicathulo ezinebhokisi yeenzwane ezibanzi okanye ububanzi obubanzi bunokuba lukhetho lokuthintela iinzwane ezixineneyo.
  • Ukulungelelaniswa okuchanekileyo kuya kuqinisekisa ukuba iinyawo zihambelana ngokufanelekileyo kwaye zithintele ukulimala.

Utyando

  • Izicathulo ezine-traction egqwesileyo ziya kugcina umzimba uzinzile kwaye uthintele ukutyibilika.
  • Njonga i ukubamba i-rubber outsoles kunye nepateni eyenziweyo.
  • Iigrooves kunye neepateni zonyusa ukukhuhlana kwaye zibonelela ngokubambelela kumntu ngelixa ehamba okanye ebaleka.

ukuhlala ixesha elide

  • Ukunxiba izihlangu ezigugileyo nezingahoywanga ngokwaneleyo kunye nokufunxa ukothuka kunokunyusa umngcipheko iingxaki zomqolo.
  • Ngokuxhomekeke ekusebenziseni, izihlangu zinokuphela kwiinyanga ezintathu okanye ngaphantsi.
  • Kubalulekile ukutshintsha izicathulo xa i-cushioning iphelile.
  • Jonga umgangatho ophezulu izinto oko akupheli ngokukhawuleza.

Ukuphucula Impilo Yomzimba Wonke


Ucaphulo

Anderson, Jennifer, et al. "Uphononongo olubalisayo lweengxaki ze-musculoskeletal zomda osezantsi kunye nomva ezinxulumene nonxibelelwano phakathi kwemisebenzi yomsebenzi, iinyawo, izihlangu kunye nomgangatho." Ukhathalelo lwe-Musculoskeletal vol. 15,4 (2017): 304-315. doi:10.1002/msc.1174

American Podiatric Medical Association. Sesiphi isihlangu sokubaleka esiKulungele?

Hong, Wei-Hsien, et al. "Impembelelo yokuphakama kwesithende sesihlangu kunye nokudibanisa ngokupheleleyo ukufakwa kwemisipha kunye nokuzinza kweenyawo ngelixa uhamba." Unyawo & iqatha ngamazwe vol. 34,2 (2013): 273-81. doi:10.1177/1071100712465817

Iziko leSizwe le-Arthritis kunye ne-Musculoskeletal and Skin Diseases. Intlungu Engasemva: Ukuxilongwa, Unyango, kunye namanyathelo oMawuthathe.

Iziko leSizwe leZiphazamiso zeNeurological kunye neStroke. Iphepha Lenyani Leentlungu Ezisezantsi.

I-Plantar Fasciitis kunye ne-Trigger Points kwiinyawo

I-Plantar Fasciitis kunye ne-Trigger Points kwiinyawo

intshayelelo

Wonke umntu ehlabathini lonke uyazi ukuba iinyawo zibalulekile. Iinyawo zivumela abantu abaninzi ukuba benze run, ukuhamba, okanye ukubaleka ixesha elide ngaphandle kokuziva iintlungu kangangexesha elithile. Ukuza kuthi ga ngoku, izihlunu ezahlukeneyo kunye nemisipha ejikeleze unyawo bonelela ngokuguquguquka komzimba ngokupheleleyo, ukwandiswa, kunye nokuzinza. Nangona kulula kakhulu ukungena kwisixa esicetyiswayo samanyathelo okuba sempilweni, malunga ne-75% yabantu baya kuba neentlungu zonyawo ezinokuchaphazela amandla abo okuhamba. Enye yezona ntlungu zixhaphakileyo zonyawo fasciitis, enokuthi ibe yimeko yonyawo olubuhlungu ukuba ayiphathwa ngokukhawuleza. Inqaku lanamhlanje lijonga i-plantar fasciitis, iimpawu zayo, indlela amanqaku e-trigger anxibelelana ngayo, kunye nonyango lwayo. Sithumela izigulane kubaboneleli abaqinisekisiweyo ababandakanya ubuchule kunye nonyango kubantu abajongene ne-plantar fasciitis. Ngokufumana apho ii-trigger points zivela khona, iingcali ezininzi zeentlungu zinokuphuhlisa isicwangciso sonyango ukunciphisa imiphumo eyenziwa yi-plantar fasciitis ezinyaweni. Sikhuthaza kwaye siyasixabisa isigulana ngasinye ngokusithumela kubaboneleli bezonyango abanxulumeneyo ngokusekwe kuxilongo lwaso xa kufanelekile. Siyaqonda ukuba imfundo yindlela eyoyikekayo xa ubuza ababoneleli bethu imibuzo entsonkothileyo ngokwesicelo sesigulana kunye nokuqonda kwakhe. UDkt Jimenez, DC, usebenzisa le ngcaciso kuphela njengenkonzo yemfundo. isikhanyeli

Yintoni i-Plantar Fasciitis?

 

Ngaba ujongene neentlungu zesithende rhoqo? Ngaba uziva iintlungu zidubula umlenze wakho xa unyathela okanye uhamba? Okanye ngaba uziva uhlaba esithendeni sakho? Uninzi lwalo mcimbi wentlungu abantu bajongana nokuhambelana ne-plantar fasciitis. Uphando lutyhila ukuba i-plantar fasciitis ibangelwa ukucaphuka okuphazamisayo kwi-plantar fascia kunye nemigqa yayo. Oku kubangela ukuba imithambo yezihlunu idumbe, idumbe, ibe buthathaka, nto leyo ebangela ukuba umzantsi wonyawo okanye isithende ube buhlungu xa umntu ehamba okanye eme. Ngelo xesha, xa kukho ukunyanzeliswa okuphindaphindiweyo ezinyaweni, kubangela i-microtears kwi-fascia plantar. I-fascia ye-plantar ezinyaweni idlala indima ebalulekileyo njengoko iquka amacandelo amathathu axhasa i-arch medial kunye ne-shock absorption xa uhla. Njengomnye wezona zizathu eziqhelekileyo zentlungu yesithende, intlungu eshiyekileyo evela kwi-plantar fasciitis ithande ukuba yinto ebukhali, ehlabayo. I-Plantar fasciitis ivelele ngakumbi kubantu abaneminyaka ephakathi. Sekunjalo, nabani na nanini na ubudala unokuphuhlisa i-plantar fasciitis, ngakumbi ukuba banemisebenzi yabasebenzi efuna ukuba bahlale ezinyaweni zabo.

 

Iimpawu zePlantar Fasciitis

Ekubeni malunga nezigidi ezi-2 zaseMelika zinokuthi ziphuhlise i-plantar fasciitis, kubalulekile ukwazi ukuba xa umntu ehlala ezinyaweni zakhe rhoqo, kuya kubakho ukuvutha kunye nezicubu ezinyaweni. Abantu abaninzi abaphila ubomi obuxakekileyo obufuna ukuba bame ngeenyawo rhoqo badla ngokungayihoyi intlungu okanye ukungonwabi. Ezinye zeempawu ezibangelwa yi-plantar fasciitis ziquka ezi zilandelayo:

  • Intlungu kumazantsi esithende
  • Intlungu kwi-arch 
  • Iintlungu ezidla ngokuba mbi ngakumbi xa uvuka
  • Intlungu eyonyuka kwiinyanga
  • Ukudumba kumazantsi esithende

Nangona kunjalo, xa iintlungu ziba nzima, abantu abaninzi bahlala becinga ukuba baneenyawo ezibuhlungu okanye iintlungu ezisezantsi ngenxa yokudinwa kakhulu emsebenzini, phantsi koxinzelelo oluqhubekayo, okanye ukusebenzisa imizimba yabo ngokugqithisileyo. Xa oku kusenzeka, abaninzi banokucinga ukuba iintlungu ziya kuhamba ngeentsuku ezimbalwa emva kokuphumla ixesha elifutshane.

 

Amanqaku e-Trigger aNxulunyaniswe ne-Plantar Fasciitis

 

Ngoku abantu abaninzi bahlala becinga ukuba i-plantar fasciitis ichaphazela izithende kuphela, nangona kunjalo, inokuchaphazela nayiphi na indawo yesakhiwo sonyawo kuba zonke izihlunu ezijikelezileyo zisengozini yokudumba. Xa abantu beqala ukungayihoyi intlungu kunye nokungonwabi ukuba i-fasciitis ye-plantar ibangela ezinyaweni, inokugqithisa kwaye iphuhlise amanqaku e-trigger kwezinye iindawo zomzimba:

  • Ankles
  • Amathanga
  • I-Hips
  • Phantsi ngasemva

Uphando lutyhila ukuba amanqaku aqalayo okanye i-myofascial pain syndrome inzima, i-discrete, i-nodules encinci esecaleni kwebhendi ye-musculoskeletal ye-taut ebangela imiba emininzi efana nokudumba, i-hypersensitivity, kunye nentlungu kumaqela achaphazelekayo emzimbeni. Ngokutsho kwe "Myofascial Pain and Dysfunction" ebhalwe nguDkt Travell, MD, ikhankanya ukuba xa izihlunu ezinzulu zangaphakathi ezisebenza kunye ne-plantar fascia zichaphazeleka ngamanqaku e-trigger, ziya kubangela iimpawu zokuphazamiseka kunye nokuziva ukuvuvukala ezinyaweni. Oku kubangela ukuba abantu abaninzi babe nokuhamba okulinganiselweyo kunye neentlungu ezibuhlungu xa behamba, ezinokuchaphazela kakubi indlela yabo yokuphila.

 


Isishwankathelo sePlantar Fasciitis-Ividiyo

Ngaba ujongene neenyawo ezibuhlungu? Ngaba uziva iintlungu ezibukhali, ezikhuphayo ezinyaweni zakho? Okanye ngaba uhamba nzima? Abaninzi bahlala becinga ukuba bajongene neenyawo ezibuhlungu okanye ezinye izinto ezibangela intlungu. Malunga ne-75% yabantu baseMelika bahlala beneentlungu zonyawo ezichaphazela amandla abo okuhamba, kwaye enye yazo yi-plantar fasciitis. Ividiyo engentla ichaza i-plantar fasciitis kunye nendlela enokuchaphazela ngayo iinyawo. Xa i-fascia tendon ye-plantar isetyenziswe ngokugqithiseleyo, ibangela i-micro-tears kwi-muscle ligaments. Xa i-compressive force eyongeziweyo iqala ukutyhala i-heel boner, inokukhokelela kwimeko ye-pathological apho i-fascia ye-plantar iyancipha kwaye idala ukungasebenzi kunye neentlungu. Xa oku kusenzeka, kunokukhokelela kwezinye iimeko ezifana nentlungu ebangela intlungu ecaleni kwemicu yemisipha enyaweni. Intlungu kunye nokuthantamisa okubangelwa ngamanqaku e-trigger kwimisipha ye-plantar kunokufihla njenge-plantar fasciitis. Ukuza kuthi ga ngoku, xa i-plantar fasciitis iba ngumcimbi kwaye ibangela ukuba umntu abe buhlungu kakhulu, inokuba yingxaki. Njengoko ithamsanqa linokuba nalo, unyango luyafumaneka ukunciphisa intlungu kwi-plantar fasciitis.


Unyango lwe-Plantar Fasciitis

 

Xa unyango lwe-plantar fasciitis, unyango oluninzi olukhoyo lunokunciphisa imiphumo yokuvuvukala kwisithende kwaye luthintele amanqaku okubangela ukuba abuyele. Olunye unyango olukhoyo lukhathalelo lwe-chiropractic. Ukhathalelo lweChiropractic lolunye ukhetho lonyango lokuthintela, ukuxilonga, kunye nokunyanga ukulimala okuninzi kunye neemeko ezinxulumene nomqolo, ngokuyintloko ukuhanjiswa okanye ukungahambi kakuhle komgogodla. I-Chiropractic igxile ekubuyiseleni nasekugcineni impilo yonke kunye nokuphila kakuhle kweenkqubo ze-musculoskelet kunye ne-nervous ngokusebenzisa ukuguqulwa komgogodla kunye nohlengahlengiso. I-chiropractor inokulungelelanisa ngokucophelela umqolo, ukuphucula amandla esigulane, ukuhamba, kunye nokuguquguquka. Ngokumalunga ne-plantar fasciitis, ukhathalelo lwe-chiropractic lunokusebenza kunye nolunye unyango, kubandakanya unyango lomzimba, i-massage, kunye nokuba inaliti, ukulawula intlungu kunye nokunyanga imeko. Nangona i-plantar fasciitis ithatha iinyanga ezininzi ukuphilisa, ukunakekelwa kwe-chiropractic kunokubandakanya ubuchule obuchanekileyo obubandakanya ukulungiswa kweenyawo, amaqatha, kunye nokulungelelaniswa komgogodla. Oku kubonelela ngeenzuzo ezininzi, ezibandakanya oku kulandelayo:

  • Iyanciphisa ukunyamezela kwi-Plantar Fascia 
  • Ukukhuthaza ukuPhulukiswa 
  • Ukubonelela ngePlayment Pain Management 
  • Iyanciphisa uMngcipheko wokuKhutshwa koKhuseleko oluPhezulu 

 

isiphelo

Njengoko abantu abaninzi ehlabathini bemi ngeenyawo rhoqo, iintlungu zonyawo zinokuphazamisa ukushukuma komntu. Enye yezona ntlungu zixhaphakileyo zonyawo yi-plantar fasciitis enokuthi inxibelelane namanqaku e-trigger ecaleni kwemisipha eyahlukeneyo yonyawo. I-Plantar fasciitis iphuma kwi-degenerative irritation kwi-plantar fascia kunye nemigqa yayo, ebangela intlungu ebukhali, ehlabayo kwisithende. Xa oku kusenzeka, kunokubangela ukuba isithende sidumbe, sidumbe kwaye sibe buthathaka. Ukuza kuthi ga ngoku, kubangela ukungazinzi kunye nentlungu xa uhamba. Nangona kunjalo, i-plantar fasciitis inokunyangwa xa ibanjwe kwangoko ngonyango olwahlukeneyo olufana nokhathalelo lwe-chiropractic. Ukunyamekela kwe-Chiropractic kunokunciphisa uxinzelelo kwi-fascia plantar kwaye kuncede ukunciphisa umngcipheko wokulimala ngakumbi. Ngokudityaniswa nolunye unyango, abantu abaninzi banokusebenza ngokuqhelekileyo kwaye baphinde baphinde bakwazi ukuhamba ngaphandle kweentlungu.

 

Ucaphulo

Buchanan, Benjamin K, kunye noDonald Kushner. "Plantar Fasciitis-StatPearls-NCBI Bookshelf." Ku: StatPearls [Internet]. Isiqithi saseTreasure (FL), iStatPearls Publishing, 30 May 2022, www.ncbi.nlm.nih.gov/books/NBK431073/.

UPetrofsky, uJerrold, kunye nabanye. "Ukufudumeza kwendawo yamanqaku e-Trigger kunciphisa iNtamo kunye ne-Plantar Fascia Pain." Ijenali yokuBuyiselwa kwimeko yesiqhelo kunye neMusculoskeletal Regency Regency, ILayibrari yeSizwe ka-US yamayeza, 2020, yentshutshiso.ncbi.nlm.nih.gov/31594202/.

U-Shah, uJay P, kunye no-al. "Amanqaku e-Myofascial Trigger emva koko kwaye ngoku: Imbono yeMbali kunye neNzululwazi." PM & R : Ijenali yokwenzakala, uMsebenzi, kunye noBuyiselo, ILayibrari yeSizwe yezeMithi yase-US, ngoJulayi 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4508225/.

Travell, JG, et al. Iintlungu ze-Myofascial kunye nokungasebenzi kakuhle: I-Trigger Point Manual: Vol. 2:Iindawo ezisezantsi. Williams & Wilkins, ngo-1999.

isikhanyeli

Imiba ye-Sciatica Foot kunye ne-Ankle: I-El Paso ye-Back Clinic

Imiba ye-Sciatica Foot kunye ne-Ankle: I-El Paso ye-Back Clinic

Ayizange yenzeke emsebenzini, esikolweni, okanye ekuzilolongeni, kwaye akuzange kubekho naluphi na uhambo kunye / okanye ukuwa, kodwa awukwazi ukuphawula ukuba yintoni ebangela ukungahambi kakuhle kweenyawo kunye ne-ankle. Nangona kunjalo, isizathu sinokuvela kwingingqi ye-lumbar spinal. I-Sciatica iyiseti yeempawu ezibhekiselele kwiintlungu, ukuphazamiseka, kunye nokubethelwa kwemilenze ephantsi komlenze ukusuka kumqolo osezantsi, okuchaphazela imilenze, isinqe, iimpundu kunye neenyawo. I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic inokukhulula i-nerve compressed, i-massage circulation ibuyele kwi-nerve, kwaye ibuyisele ukuhamba kunye nomsebenzi.Imiba ye-Sciatica Foot kunye ne-Ankle: Ukulimala kweChiropractic yezoNyango

I-Sciatica Foot kunye ne-Ankle

I-Sciatic nerve sensations inokubaleka ihle ngasemva komlenze ukuya enyaweni.

  • Uxinzelelo okanye ukucaphukisa kuyo nayiphi na Iingcambu ze-nerve inokubonakalisa iimpawu kwi-hip, ithanga, ithole, kunye nonyawo.
  • Iimpawu ze-Sciatica ezinyaweni kunye ne-ankle zinokuhamba kunye nobuthathaka kunye nobuthathaka bemisipha.
  • I-sciatic nerve irritation ikakhulu ibangela iimpawu ngaphandle konyawo kodwa inokusasazeka kwezinye iindawo.

ImiSebenzi Yomdla

Ingcambu enye okanye ezingaphezulu zomqolo we-sciatic nerve ziyaxinzelelwa okanye zicinezelwe. Indawo yeempawu zonyawo ixhomekeke ekubeni yeyiphi ingcambu yemithambo-luvo echaphazelekayo.

  • Ukuba ingcambu ye-S1 ichaphazeleka, iimpawu ziya kuphuma kwindawo yodwa kunye necala lonyawo.
  • Ukuba i-L5 ichaphazeleka, iimpawu ziya kuphuma phezulu kweenyawo kunye neenzwane ezinkulu.
  • Ukuba ingcambu ye-L4 ichaphazelekayo, iimpawu ziyakwazi ukugqithisa kwi-medial okanye ngaphakathi kwendawo ye-ankle.

Ukhathalelo lweChiropractic kunye noNcedo

Ukuzivocavoca unyawo

I-massage yonyawo inokuba luncedo.

  • I-massage therapist ifumana amanqaku ajikeleze amaqatha athambileyo.
  • Ububele bubonisa ukuvaleka kwe-lymphatic okanye ukuxinezeleka kwemisipha ekufuneka kulungiswe.
  • Baya kusebenzisa iingcinezelo ezahlukeneyo zokuphulula izihlunu kwaye bafumane ukujikeleza okuhambayo.
  • Ugqirha uya kukhulula i-tarsal kunye ne-metatarsal amathambo ukukhulula imisipha kunye nemithambo-luvo.
  • Ukuhambisa amathambo kubuyisela amalungu, kunyanzelisa inkunkuma ye-metabolic evuthayo, ivula indawo yemithambo-luvo, kwaye ivumela ukuphuculwa kwe-lymphatic drainage kunye nokuhamba kwegazi ukukhawulezisa ukuphiliswa.

Ukuhamba kwemithambo

Imithambo ye-nerve flossing inokunceda ukolula nokugcina i-nerve ekhululiwe.

  • I-chiropractor iya kwenza kwaye iqeqeshe umntu ekujoliswe kuyo kwi-tendon ye-Achilles kunye ne-plantar fascia.
  • Baya kolula, bakhulule, bavule i-ankle kunye ne-nerve ye-sciatic.

Injections

Inaliti ye-cortisone apho i-nerve ichaphazelekayo inokunceda kwiimeko ezithile.

  • Izitofu ze-a icorticosteroid, iyeza elichasayo, linokunikela uncedo ukuya kwiinyanga ezintathu kwaye linikezelwa phantsi kwe-anesthesia yendawo.
  • Iyeza linciphisa ukuvuvukala kunye nokudumba malunga neengcambu ze-nerve.

IiOthotics zeenyawo

  • I-orthotics yonyawo oluqhelekileyo lunokunceda ukuxhasa unyawo lwe-postural okanye ingxaki ye-ankle.
  • Ukugqithisa kuxa amaqatha awela ngaphakathi, okudala ukungalingani kobude bomlenze ochaphazela i-hips, i-pelvis kunye nomqolo.
  • I-Orthotics inokunceda ukunika isiqabu kwiimpawu.

isondlo

Inxalenye yesicwangciso sonyango siya kubandakanya isicwangciso sesondlo esichasayo kunye ne-antioxidant.

  • Ingcali yezondlo iya kwenza iingcebiso ngokusekelwe kwimeko yomntu.
  • Magnesium-ukutya okutyebileyo kucetyiswa ngokubanzi kwi-sciatica njengale sondlo inceda umzimba ukuba ukhulule ukuqhawuka kwezihlunu.
  • I-99 ekhulwini ye-magnesium yomzimba igcinwe emathanjeni, kwizihlunu nakwizicubu ezithambileyo, ibe sisi-1 ekhulwini kuphela esixinaniswe egazini.

Ukutya okutyebileyo kwi-magnesium kubandakanya:

  • Iponyoponyo
  • iibhanana
  • Apricots
  • Imbewu yethanga elomileyo
  • ideri
  • I tsokotshi emnyama
  • Amakhiwane omileyo
  • Ubhontshisi abamnyama
  • irayisi emdaka
  • Intlanzi
  • Ispinatshi
  • Swiss chard
  • Yogurt

Izibonelelo zeCustom Foot Orthotics


Ucaphulo

UDavis, uDavid, et al. "Sciatica." I-StatPearls, i-StatPearls iPapasha, ngomhla wesi-6 kuMeyi ka-2022.

Ge, uPhillip S et al. "I-Iatrogenic pseudoaneurysm ye-artery ephezulu ye-gluteal ebonisa ubunzima be-pelvic kunye nokuhla kweenyawo kunye ne-sciatica: ingxelo yecala kunye nokuphononongwa koncwadi." Utyando lweVascular kunye ne-endovascular vol. 44,1 (2010): 64-8. doi:10.1177/1538574409351990

Hughes, uMichael S et al. "I-post-traumatic catamenial sciatica." I-Orthopedics vol. 31,4 (2008): 400. doi:10.3928/01477447-20080401-15

Iklinikhi yaseMayo. "Sciatica." www.mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435?p=1

Amaziko eSizwe ezeMpilo. "Sciatica." medlineplus.gov/sciatica.html

Pan, Hung-Chuan, et al. "Isongezelelo seMagnesium sikhuthaza ukuvuselelwa kwe-nerve ye-sciatic kunye nokunciphisa-ilawula impendulo yokuvuvukala." Uphando lweMagnesium vol. 24,2 (2011): 54-70. doi:10.1684/mrh.2011.0280

Ukungazinzi kwe-Ankle

Ukungazinzi kwe-Ankle

Amaqatha anika indima ebalulekileyo ekusebenzeni komzimba ngokupheleleyo. Basebenza njengenkqubo eyinkimbinkimbi ngaphakathi kweenyawo ukuthwala ubunzima bomzimba kunye nenkxaso yentshukumo. Nakuphi na ukungalingani kunokubangela ukungazinzi kwe-ankle okunokubangela ukuba ezinye iindawo zomzimba ziphume ngokulinganisela. Oku kudla ngokubangelwa kukwenzakala, njengokukruneka kweqakala. Ukuba ayilungiswanga kakuhle, kunokukhokelela ekubeni ukungazinzi okungapheliyo kunye nemiba yempilo yexesha elide kwi-musculoskeletal system. Unyango lwe-Chiropractic lunokubuyisela ukulimala kwe-ankle, ukuqinisa imisipha ukukhusela ukungazinzi.

Ukungazinzi kwe-Ankle

Ukungazinzi kwe-Ankle

Umzimba wonke yinkqubo ebanzi, entsonkothileyo, kwaye edibeneyo. Inxalenye nganye inefuthe elilandelayo njengoko abantu besenza imisebenzi yabo yemihla ngemihla. Ukungalingani kunokwenzeka kumqolo, umlenze, imilenze, kunye namadolo, okukhokelela ekuqhwabeni, intlungu ye-ankle, okanye ukulimala. Izizathu eziqhelekileyo zokungazinzi kwe-ankle ziquka:

  • Unyawo olubi okanye i-ankle mechanics
  • Ukungalingani kwedolo okanye i-hip
  • I-Ankle sprains
  • Ukuqina kwemisipha
  • Tendonitis
  • Arthritis
  • Izahlulo
  • Ukudumba okungapheliyo ngenxa yokugula okanye ukwenzakala.

Ukufumana Ukungalingani

Ukuqonda apho kukho ukungalingani kunye nokulungisa ngendlela ecwangcisiweyo linyathelo elicetyiswayo. Ukuba kukho ukulimala kwe-ankle, iimpawu zendawo kunye nokungasebenzi kakuhle kufuneka kulungiswe. Nangona kunjalo, kubalulekile ukuvavanya ezinye iindawo zomzimba ukuqinisekisa ukuba naziphi na ezinye ii-dysfunctions nazo ziyalungiswa. Oku kuthintela ukwenzakala kwakhona okungeyomfuneko, ukuqina, kunye nezinye iingxaki.

Chiropractic

Ukhetho olunye okanye ngaphezulu luya kusetyenziswa ukuchacha ngokufanelekileyo xa ujongana nokungazinzi kwe-ankle.

  • Uhlengahlengiso oludibeneyo lomzimba ophantsi kunye nomqolo ukuxhasa i-nerve kunye nokujikeleza kwegazi.
  • Ukusonga unyawo kunye neqakala.
  • Ultrasound.
  • Ukuvuselela kombane.
  • I-massage yonyango yokulimala kunye nezicubu ezibuhlungu.
  • Iingcebiso zokuguqulwa komsebenzi ukuthintela ukunyanzeliswa okungafunekiyo kunye nokwandisa uzinzo.
  • Zilolonge kwaye uzolule uqeqesho.
  • Uqeqesho lwezempilo kwi-anti-inflammatory diet and ukutya ukukhuthaza ukuchacha.

Chiropractic kunconywa ukumisela naluphi na ukungalingani komzimba okufuneka kulungiswe ngononophelo olusekelwe kuphando oluphezulu kwaye kunokukhawuleza inkqubo yokubuyisela.


UkuBumbiswa kweBhunga


Iingubo zokuNxinzelela kunye neekawusi

Ezi zazisetyenziselwa kuphela ukunyanga abantu abaneengxaki zokujikeleza kwegazi kodwa ngoku ziyafumaneka kuluntu. Ukuchacha kukunika umzimba ithuba lokuphumla, ukuchacha, nokuchacha ekudumbeni, ngenjongo yokuphinda uqalise ukwenza umthambo. Iimpahla zokucinezela ziza kwiihempe, ibhulukhwe, imikhono, kunye neekawusi. Izambatho kunye neesokisi zisetyenziselwa ixesha lokubuyisela ngokukhawuleza, ukujikeleza okuphuculweyo kunye nokuhanjiswa kwe-oxygen kwimisipha, kunye nokunciphisa. ukwakhiwa kwe-lactic acid.

Ucaphulo

Unxunguphalo, uBen, kunye noMichelle A Sandrey. "Iinkqubo ezimbini zeeVeki ezi-4 zoQeqesho lokuZinzisa okuNgapheliyo kwe-Ankle." Ijenali yoqeqesho lweembaleki vol. 53,7 (2018): 662-671. doi: 10.4085/1062-6050-555-16

Czajka, Cory M et al. "I-ankle sprains kunye nokungazinzi." Iiklinikhi zoNyango zaseMntla Melika vol. 98,2 (2014): 313-29. doi:10.1016/j.mcna.2013.11.003

Gribble, uPhillip A. “Ukuphonononga kunye nokwahlula ukungazinzi kwe-Ankle.” Ijenali yoqeqesho lweembaleki vol. 54,6 (2019): 617-627. doi: 10.4085/1062-6050-484-17

Lubbe, Danella et al. "Unyango olukhohlisayo kunye nokuvuselelwa kwe-ankle sprain kunye nokungazinzi okusebenzayo: ixesha elifutshane, umvavanyi-imfama, iqela elihambelanayo lovavanyo olungahleliwe." Ijenali ye-manipulative kunye nephysiological therapeutics vol. 38,1 (2015): 22-34. doi:10.1016/j.jmpt.2014.10.001

Trendelenburg Gait

Trendelenburg Gait

Ukuhamba kweTendelenburg kukuhamba okungaqhelekanga okubangelwa sisiphene okanye ubuthathaka umqweqwedisi hip. I-gluteal musculature yi-musculature ephambili equka i-gluteus medius kunye ne-gluteus minimus muscles. Ubuthathaka kule misipha kubangela ukugoba / ukuwa kwe-pelvis kwelinye icala ngelixa uhamba. Kuya kubakho ukunyakaza okubonakalayo kwicala ukuya kwicala ukuba i-glutes ibuthathaka kakhulu ukuxhasa ubunzima bomzimba xa uhamba. Kusenokubonakala ngathi umntu lowo uyaqhwalela okanye uphosa inyathelo. Abantu banokunciphisa imiphumo nge-orthotics yeenyawo, ukomelezwa okungundoqo, i-chiropractic, kunye nonyango lomzimba.

Trendelenburg Gait

Iimbangela zeTrendelenburg Gait

Le ntshukumo idla ngokuphumela ekucinezeleni izihlunu ze-hip abductor ngexesha lomsebenzi womzimba. Ukuzivocavoca ngokukodwa kwi-glutes eyenziwe ngokungafanelekanga yimbangela eqhelekileyo. Xa ifom yokuzivocavoca engafanelekanga iyimbangela, ukuhamba okungaqhelekanga ngokuqhelekileyo kuhamba njengoko ukudumba kwemisipha kuphelelwa. I-gait inokuphinda ibonise emva kokuhlinzwa okupheleleyo kokutshintshwa kwe-hip, njengoko inkqubo idinga ukuchongwa kwi-gluteus medius muscle. Oku kunokuwenza buthathaka umsipha obangela ukuba uhambe ngendlela engaqhelekanga. Ubuthathaka kwezi zihlunu bunokubangelwa:

  • Umonakalo we-nerve okanye ukungasebenzi kwimithambo-luvo ehamba nge-gluteal minimus kunye nezihlunu ze-medius.
  • Osteoarthritis luhlobo lwe-arthritis eyenzeka xa i-cartilage edibeneyo iqala ukuguga.
  • I-muscular dystrophy yimeko ebangela ukuba izihlunu kunye namathambo abe buthathaka ngokuhamba kwexesha.
  • Poliomyelitis yimeko eyayanyaniswa nepoliyo eyenza buthathaka izihlunu.
  • I-Cleidocranial dysostosis yimeko ekhoyo ukususela ekuzalweni enokubangela ukuba amathambo akho akhule ngendlela engafanelekanga.

iimpawu

Ukuhamba ngeenyawo kwenziwa ngamanqanaba amabini:

  • Ukuguquka – Xa umlenze omnye usiya phambili.
  • Isimo – Omnye umlenze uhlala uhleli kwaye ugcina ibhalansi.

Uphawu oluphambili lwe-Tendelenburg gait lubonakala xa umlenze omnye ujikela phambili kwaye i-hip yehla kwaye ihambela ngaphandle. Oku kungenxa yokuba i-hip abductor yomnye umlenze ibuthathaka kakhulu ukuxhasa ubunzima. Abantu ngabanye banokuncika ngasemva okanye kwicala kancinane xa behamba ukugcina ibhalansi, okanye banokuphakamisa unyawo phezulu emhlabeni ngesinyathelo ngasinye ukuphepha ukulahlekelwa yibhalansi okanye ukukhubeka njengoko i-pelvis iguquka ngokungafaniyo.

Ukuqondwa

Ukunyakaza okungaqhelekanga kwe-hip ngexesha lokujikeleza komlenze omnye okanye yomibini kunokunika ugqirha ubungqina obaneleyo bokuxilonga i-Tendelenburg gait. Ugqirha uya kujonga ukuhamba komntu ngaphambili nangasemva ukuze abone kakuhle. Ugqirha uya kusebenzisa kwakhona Uvavanyo lweTendelenburg ukuxilonga imeko. Ugqirha uya kuyalela umntu ukuba aphakamise umlenze omnye imizuzwana engama-30. Ukuba umntu akakwazi ukugcina ama-hips ahambelana nomhlaba ngelixa ephakamisa, oko kunokubonisa ukuhamba kweTendelenburg. I-X-rays ye-hip iya kusetyenziselwa ukuchonga naziphi na izizathu zobuthathaka kwi-gluteus minimus okanye i-medius..

Izinyango Zonyango

Iinketho zonyango ziya kuxhomekeka kubunzima kunye nesizathu sokuhamba.

Amachiza

  • Ukuba i-gait ibangela intlungu, i-over-the-counter nonsteroidal anti-inflammatory NSAIDs, njenge-ibuprofen okanye i-acetaminophen, iya kunceda ukunciphisa iimpawu.
  • Kwiimeko ezinzima, ugqirha unokumisela inaliti ye-cortisone ukunceda ukunciphisa intlungu.

IiOthotics zeenyawo

  • Ugqirha unokuncoma ukusebenzisa i-orthotic yonyawo kwesinye okanye zombini izihlangu ukuhlawula ubuthathaka bemisipha ye-hip abductor.

IChiropractic, uNyango loMzimba, kunye noMthambo

I-Chiropractic kunye nonyango lomzimba lunokunceda ukulungelelanisa, ukulungelelanisa, kunye nokomeleza imisipha ukuze uphinde ulawule i-Tendelenburg gait. I-chiropractor okanye i-physical therapist iya kuhambisa imilenze kwiindlela ezahlukeneyo ukunceda amalunga ukuba ajwayele ukuhamba ngeendlela ezithile kunye nokwandisa amandla emisipha kunye nokuchasana. Ukuzivocavoca okunokuqinisa imisipha ye-hip abductor ibandakanya:

  • Lala ngecala kwaye wandise umlenze ngqo ngaphandle.
  • Lala phantsi kwaye uhambise umlenze omnye phezulu, phezu komnye, kwaye ubuyele kwelinye icala.
  • Nyathela emacaleni uze ufike kwindawo ephakamileyo, uze ubuyele ezantsi kwakhona.

Thetha nogqirha okanye i-chiropractor ngaphambi kokuba uqalise nayiphi na inkqubo entsha yokuzivocavoca ukuze bancome ukuzivocavoca okuthe ngqo kunye nokufundisa kwifomu efanelekileyo.

Iingxaki

Ukuba ayiphathwanga, iimeko eziphakathi ukuya-mandundu ze-Trendelenburg gait zinokuba buthathaka, zikhokelela kwiingxaki ezinzima. Ezi ziquka:

  • Pinched imithambo-luvo.
  • ISciatica.
  • Iintlungu, ukuqina, okanye ukugaya ezinqeni.
  • Ukulahleka koluhlu lokuhamba kwi-hips kunye nokuhamba.
  • Ukulahlekelwa kukukwazi ukuhamba, okunokufuna ukusetyenziswa kwe-walker okanye isitulo esinamavili.
  • Ukukhubazeka komzimba ongezantsi.
  • Osteonecrosis okanye ukufa kwethambo lethambo.

I-Tendelenburg gait iyanyangeka ngezihlangu ezikhethekileyo, i-orthotics, kunye nemithambo eyilelwe ukomeleza izihlunu ze-hip abductor. I-Chiropractic kunye nonyango lomzimba inokunceda ukunciphisa impembelelo yemeko kwimpilo yomzimba, ukukwazi ukuhamba, kunye nokunciphisa umngcipheko weengxaki.


UkuBumbiswa kweBhunga


Ukutya okusempilweni kwentliziyo

Citrus

  • Iziqhamo eziqaqambileyo kunye ne-tangy zigcwele iivithamini kunye neekhompawundi zezityalo ezizodwa ezibizwa ngokuba yi-polyphenols ezinokunceda ukunciphisa uxinzelelo lwegazi ngokwemvelo.
  • Nangona kunjalo, kubalulekile ukuba uqaphele ukuba i-grapefruit kunye nejusi ye-grapefruit inokusebenzisana namayeza athile amiselweyo.

Iimbotyi kunye neelentile

  • Ukutya okuphezulu kwi-magnesium, i-potassium, kunye ne-fiber kunokunceda ukugcina uxinzelelo lwegazi olunempilo.
  • Kulapho iimbotyi kunye neembotyi zingena khona, njengoko zinjalo iphezulu kwi-fiber, i-potassium, kunye ne-magnesium.
  • Abantu abatshintshe iimbotyi kunye neelentile baqaphele uxinzelelo lwegazi olusezantsi, nokuba bafunyenwe benoxinzelelo lwegazi okanye hayi.

Imbewu yethanga

  • Le mbewu igcwele potassium, magnesium, kunye arginine.
  • I-Arginine yi-amino acid esetyenziselwa ukwenza i-nitric oxide, enceda imithambo yegazi ukuba iphumle kwaye ivuleke, ivumela uxinzelelo lwegazi oluphantsi.
  • A isifundo bafumanisa ukuba abafazi be-postmenopausal abathatha i-3 grams yeoli yembewu yethanga imihla ngemihla kwiiveki ezintandathu babona ukwehla okukhulu kwi-systolic blood pressure.

Garlic

  • Igalikhi iqulethe i-nitric oxide, ebonakaliswe ukukhulula imithambo yegazi.
  • Ikonofile yeKyolic, ngokukodwa, ibonakaliswe ukunceda ukuqina kwe-arterial kwaye inokuphucula amanqanaba e-cholesterol.
Ucaphulo

Feyh, uAndrew et al. "Indima yeZiqendu zokuTya ekuModareyitheni uxinzelelo lwegazi." Ijenali yoNyango kunye novavanyo lwentliziyo vol. 7,4 (2016): 433. doi:10.4172/2155-9880.1000433

Ukuhamba ngokungaqhelekanga. (nd).stanfordmedicine25.stanford.edu/the25/gait.html

Gandbhir, Viraj N., et al. "Ukuhamba kweTrendelenburg." I-StatPearls, i-StatPearls yoPapasho, nge-19 ka-Agasti ka-2021.

Giangarra CE, et al. (2018). Ukuvuselelwa kwamathambo eklinikhi: Indlela yeqela.sciencedirect.com/science/book/9780323393706

Gilliss AC, et al. (2010). Ukusetyenziswa konyango lwe-osteopathic manipulative ukulawula i-Tendelenburg gait ebuyisiweyo ebangelwa kukungasebenzi kakuhle kwe-sacroiliac somatic.
jaoa.org/article.aspx?articleid=2093879

UMaricelli JW, et al. (2016). I-Trendelenburg-like gait, ukungazinzi kunye neepatheni zamanyathelo ezitshintshiweyo kwimodeli yemouse ye-lemb-girdle muscular dystrophy 2i. DOI:
10.1371 / journal.pone.0161984

Abasebenzi beKliniki yaseMayo. (2017). Osteoarthritis.mayoclinic.org/diseases-conditions/osteoarthritis/home/ovc-20198248

Michalopolous N, et al. (2016). Ujongo olulolwakho kunye nesikhokelo seengcebiso malunga nokungasebenzi kakuhle kwe-kinetic: I-Tendelenburg gait. I-DOI: 10.1145/3003733.3003786

Iziphumo zoNyango lweLaser eLawulayo ekulungiseni iTendon Tendon | El Paso, TX

Iziphumo zoNyango lweLaser eLawulayo ekulungiseni iTendon Tendon | El Paso, TX

Umzimba ngumatshini osebenza kakuhle onokunyamezela nantoni na ephoswe endleleni yawo. Nangona kunjalo, xa ifumana ukwenzakala, inkqubo yokuphilisa yendalo yomzimba iya kuqinisekisa ukuba umzimba unokubuyela kwimisebenzi yawo yemihla ngemihla. Inkqubo yokuphilisa yesihlunu esonzakeleyo iyahluka kuwo wonke umzimba. Ngokuxhomekeke ekubeni ungakanani umonakalo kunye nokuba inkqubo yokuphilisa iya kuthatha ixesha elingakanani, umzimba unokubuyela kwiintsuku nje ezimbalwa ukuya kwiinyanga ezimbalwa. Enye yezona nkqubo zibuhlungu zokuphilisa umzimba ekufuneka uzinyamezele kukugqabhuka kwe-calcaneal tendon.

I-Tendon yeCalcaneal

Ithenda ye-calcaneal okanye i-tendon ye-Achilles yi-tendon engqindilili ebekwe ngasemva komlenze. Lo msipha-tendon yeyona nto yenza ukuba umzimba ushukume ngelixa uhamba, ubaleka, okanye utsiba. Akunjalo kuphela, i-tendon ye-calcaneal iyona nto inamandla kakhulu emzimbeni, kwaye idibanisa i-gastrocnemius kunye nemisipha yodwa kwithambo lesithende. Xa i-tendon ye-calcaneal iphukile, inkqubo yokuphulukisa inokuhlala kwiiveki ukuya kwiinyanga ide iphiliswe ngokupheleleyo. 

 

 

Iimpembelelo zokuPhilisa zoNyango lweLaser ephantsi

Enye yeendlela ezinokunceda inkqubo yokuphilisa i-calcaneal tendons eyonakeleyo lunyango olusezantsi lwelaser. Izifundo zibonise ukuba unyango lwe-laser oluphantsi lunokukhawulezisa ukulungiswa kwe-tendon eyonakalisiweyo emva kwesilonda esincinci. Akunjalo kuphela kodwa ikamaUkwenziwa kwe-ultrasound kunye nonyango oluphantsi lwe-laser luye lwafundiswa ukuba lube ngabasebenzi bomzimba bokunyanga ukwenzakala kwe-tendon. Izifundo zibonise ukuba udibaniso lwe-laser therapy ephantsi kunye ne-ultrasound ineepropati ezinenzuzo ngexesha lokubuyisela inkqubo yokulimala kwe-tendon ye-calcaneal.

 

 

Isifundo sifunyenwe ukuba xa izigulane zinyangelwa i-calcaneal tendons, amanqanaba abo e-hydroxyproline ejikeleze indawo enyangweyo anyuswe kakhulu nge-ultrasound kunye ne-laser t ephantsi.unyango. Umzimba wendalo ye-biochemical kunye nezakhiwo ze-biomechanical kwi-tendon eyenzakeleyo yonyuka, ngaloo ndlela ichaphazela inkqubo yokuphilisa. Olunye uphononongo luye lwabonisa ukuba unyango lwe-laser oluphantsi lunokunceda ukunciphisa i-fibrosis kunye nokuthintela uxinzelelo lwe-oxidative kwi-tendon ye-calcaneal ephazamisekile. Uphononongo lwaze lwabonisa ukuba emva kokuba i-tendon ye-calcaneal iphazamisekile, ukuvuvukala, i-angiogenesis, i-vasodilation, kunye ne-matrix ye-extracellular yenziwa kwindawo echaphazelekayo. Ke xa izigulana zinyangwa ngonyango olusezantsi lwelaser malunga neentsuku ezilishumi elinesine ukuya kumashumi amabini ananye, iziphako zazo ze-histological ziyathomalaliswa, kucuthwe ukugxilwa kwe-collagen kunye ne-fibrosis; ukuthintela uxinzelelo lwe-oxidative ekunyuseni emzimbeni.

 

isiphelo

Ngokubanzi, kuthiwa iziphumo zonyango oluphantsi lwe-laser lunokunceda ukukhawuleza inkqubo yokuphulukisa ukulungisa i-tendon ye-calcaneal. Iziphumo ezithembisayo zibonakalisiwe kuba unyango lwe-laser oluphantsi lunokunceda ukulungisa i-tendon eyonakeleyo, ukunciphisa uxinzelelo lwe-oxidative kunye nokuthintela i-fibrosis ekunyukeni, kubangela iingxaki ezininzi kwi-tendon eyenzakeleyo. Kwaye ngokudityaniswa kwe-ultrasound, i-tendon ye-calcaneal inokubuya ngokukhawuleza ukuze umzimba uqhubeke nemisebenzi yawo yemihla ngemihla ngaphandle kokulimala ixesha elide.

 

Iingxelo:

UDemir, uHuseyin, et al. "Ukuthelekiswa kweempembelelo zeLaser, i-Ultrasound, kunye ne-Combined Laser + Unyango lwe-Ultrasound kwi-Experimental Tendon Healing." IiLaser kuTyando kunye naMayeza, ILayibrari yeSizwe ka-US yamayeza, 2004, yentshutshiso.ncbi.nlm.nih.gov/15278933/.

UFillipin, uLidiane Isabel, et al. "Unyango lweLaser yenqanaba eliphantsi (LLLT) lunqanda uxinzelelo lwe-Oxidative kunye nokunciphisa i-Fibrosis kwi-Rat Traumatised Achilles Tendon." IiLaser kuTyando kunye naMayeza, Ilayibrari yeSizwe yaseMelika yoNyango, Okthobha 2005, yentshutshiso.ncbi.nlm.nih.gov/16196040/.

U-Oliveira, uFla'via Schlittler, et al. Isiphumo soNyango lweLaser yeNqanaba eliPhantsi (830 Nm … – ILaser yoNyango. I-2009, medical.summuslaser.com/data/files/86/1585171501_uLg8u2FrJP7ZHcA.pdf.

Wood, Viviane T, et al. "Iinguqu ze-Collagen kunye nokulungelelaniswa kwakhona okubangelwa yi-Low-Level Laser Therapy kunye ne-Low-Intensity Ultrasound kwi-Tendon ye-Calcaneal." IiLaser kuTyando kunye naMayeza, ILayibrari yeSizwe ka-US yamayeza, 2010, yentshutshiso.ncbi.nlm.nih.gov/20662033/.

Ukuhamba Ngokuma Ngokuchanekileyo

Ukuhamba Ngokuma Ngokuchanekileyo

Uninzi lwabantu alucingi ngendlela abahamba ngayo okanye nokuba bahamba ngendlela efanelekileyo. Ukwazi ukuhamba ngeendlela ezifanelekileyo kunye nokuma kunokunceda:

  • Qinisekisa ukuba amathambo kunye namalungu agcina ulungelelwaniso olufanelekileyo.
  • Nciphisa ukunxiba okungaqhelekanga kunye nokukrazuka kumalungu, izihlunu, kunye nemigqaliselo esuka kwindawo engafanelekanga.
  • Thintela intamo, umva, isinqe, kunye neentlungu zomlenze.
  • Ukunciphisa iintlungu zemisipha kunye nokudinwa.
  • Ukunciphisa ingozi yokulimala.
  • Ukuphucula ukulinganisela, ukuzinza, kunye nokuhamba.

Ukuhamba ngobuchule obuchanekileyo kunye nokuma akunzima kodwa kufuna ukuba abantu bahlale bekwazi ukuma nokushukuma.

Ukuhamba Ngokuma Ngokuchanekileyo

Ulungiso olufanelekileyo

Ukuhamba ngumsebenzi womzimba obandakanya wonke umzimba. Kuyanceda ukugxila kwilungu ngalinye lomzimba ukuqonda indlela yokuhamba ngokuchanekileyo ngokupheleleyo.

Intloko phezulu

  • Gxininisa ekumeni nkqo kunye nesilevu sihambelana nomhlaba kunye neendlebe zilungelelaniswe ngaphezulu kwamagxa.
  • Yiba nomfanekiso wentloko itsalwa ngobunono ukuya phezulu ngomtya ongabonakaliyo odityaniswe esibhakabhakeni/esililini.
  • Oku kunokunceda ukukhusela ukulahla intloko esifubeni ngelixa uhamba.
  • Gcina amehlo ejonge phambili kwaye ujonge.
  • Gxininisa kwindawo emalunga ne-10 ukuya kwi-20 iinyawo ngaphambili xa uhamba.

Qinisa kwaye Wandise uMnqonqo

  • Gxininisa ekwandiseni umqolo ngelixa uhamba.
  • Kuphephe ukutyibilika, ukuzingela, okanye ukungqiyama phambili. Oku kugxininisa imisipha yangasemva.

Amagxa akhululekileyo phantsi nasemva

Amagxa anendima kunye nokuma kunye nobuchule. Amagxa axineneyo okanye azingele phambili angakwazi ukucinezela imisipha kunye namalungu emagxeni, umva ongaphezulu, kunye nentamo. Xa uhamba, yenza oku kulandelayo:

  • Phakamisa amahlombe phezulu njengoko baya kuhamba ngokunyuka, emva koko bayeke bawe kwaye baphumule.
  • Ukunyuswa kwamagxa kuya kunceda ukukhulula ukuqina okanye ukuxinana.
  • Oku kubeka amahlombe kwindawo yendalo evumela ukuba kube lula ukuhamba kwengalo.
  • Gcina amahlombe ekhululekile kwaye ekhululekile.
  • Ukunyuswa kwamagxa ngelixa uhamba kunokunceda ukuqinisekisa ukuba amahlombe akhululekile kwaye kwindawo echanekileyo.

Jiwuzisa iingalo

Ukuhamba ngokuchanekileyo kunokuncediswa ngokujiwuzisa izandla ngobunono emva naphambili emacaleni.

  • Qinisekisa ukuba ujiwuzisa iingalo ukusuka emagxeni, kungekhona kwiingqiniba.
  • Musa ukujiwuzisa iingalo emzimbeni.
  • Musa ukujiwuzisela iingalo phezulu kakhulu.
  • Zigcine zijikeleze i-midsection, kungekhona malunga nesifuba.

Bandakanya uMzimba woMzimba

Imisipha engundoqo inendima ebalulekileyo kwaye inceda umzimba ukuba uhambe ngokulula.

  • Gxininisa ekuqiniseni nasekubandakanyeni izihlunu ezingundoqo nge ukucofa iqhosha lesisu ngakumqolo.
  • Oku kunceda ukugcina ukulinganisela kunye nokuzinza.
  • Inceda ukukhulula uxinzelelo kunye noxinzelelo kumqolo xa uhamba.

Inyathelo lesithende ukuya kwinzwane

Ngena kwindawo ezinzileyo isithende-to-toe ukuhambahamba.

  • Unyawo kufuneka lubethe umhlaba ngesithende kuqala.
  • Emva koko ujikeleze isithende ukuya kwiinzwane.
  • Tyhala ngaphandle kwinqanaba ngeenzwane.
  • kuphephe amanyathelo aneenyawo ezisicaba kunye/okanye ukuhla ngeenzwane kuqala.

UkuKhusela ukuLawulwa

Ukuthintela ukwenzakala okanye ukusetyenziswa ngokugqithiseleyo nokukrazuka kwemisipha kunye namalungu, kuyacetyiswa ukuba uphephe oku kulandelayo:

Ukujonga phantsi rhoqo

  • Ukujonga phantsi emhlabeni okanye ifowuni eninzi kakhulu ibeka uxinzelelo olungeyomfuneko entanyeni.

Musa ukuthatha amanyathelo amade

  • Amandla avela ekutyhaleni ukusuka kumlenze ongasemva.
  • Ukugqithisa ibeka uxinzelelo kumalungu omlenze ongezantsi.

Ukuqengqeleka okanye ukujiwuzisa isinqe

  • Izinqe kufuneka zihlale zisemgangathweni kangangoko.

Ukulala

  • Oku kuya kunceda ukuphepha umva kunye noxinzelelo lwamagxa.

Unxibe izihlangu ezingalunganga

  • Gqoka izicathulo ezifanelekileyo xa uhamba ngaphezu kwemizuzu embalwa.
  • Izihlangu kufuneka zilingane kakuhle.
  • Ukubonelela ngenkxaso ye-arch kunye nesithende.
  • Igcinwe kakuhle ukufunxa ukothuka kweenyawo ezibetha emhlabeni.

Iinzuzo zokuma okuLungileyo

Izibonelelo zomzimba nezengqondo zokuma okufanelekileyo kunye neendlela ezifanelekileyo zokuhamba ziquka:

Ukunciphisa iintlungu zemisipha kunye namalungu

  • Ukuhamba ngokufanelekileyo kuya kuphepha ukubeka uxinzelelo olungeyomfuneko kunye noxinzelelo kwimisipha, iigaments kunye namalungu.

Ukunyuka kwamandla

  • Ukuhamba nge-posture engalunganga / engafanelekanga kunokuphelisa imisipha ngokukhawuleza, kanti ukuhamba ngefom efanelekileyo kunceda ukugcina amandla.

Ukuphefumla okuphuculweyo

  • Ukuhamba ngamagxa ngasemva kuvumela imiphunga ukuba izalise kwaye yandise ngokupheleleyo. Oku kwenza ukuphefumla kulawuleke kwaye kusebenze.

Ukuphuculiswa kokuhamba

  • Xa umzimba ulungelelaniswe kakuhle kwaye uhamba ngokuchanekileyo, kulula ukuba igazi lijikeleze kuwo wonke umzimba.

Ukuphuculwa kokwetyisa

  • Xa izitho zangaphakathi zinganyanzelwanga kwi-postures engathandekiyo, umzimba ugaya ukutya ngokufanelekileyo kwaye ukwandisa ukuhamba kwegazi kwindlela yokugaya.

Ukomelezwa kondoqo wokomelezwayo

  • Izihlunu zesisu zifumana amandla kunye namandla ekuhambeni ngokuchanekileyo.

Iintloko ezincitshisiweyo

  • Ukugcina intloko ngokuthe tye, kungekhona ukugoba phambili, kunokuncedisa ukunciphisa uxinzelelo lwentamo, okukhokelela ekunciphiseni iintloko.

Ukulungiswa kwemali

  • Ukuma okuchanekileyo kuphucula ibhalansi kwaye kulula kakhulu ukuwa.

Ukuhamba okuchanekileyo kunye yokumisa azintsonkothanga kodwa ziqhelanise nokuphuhlisa imikhwa esempilweni. Kuyo nayiphi na imiba eneengxaki zokuhamba okanye umva, thetha nogqirha, ingcali yezomzimba, okanye i-chiropractor malunga nokuphuculwa kobuchule.


UkuBumbiswa kweBhunga


Amanyathelo Amawaka alishumi Isantya kunye nomgama

Ngaphambi kokuba uthathe isigqibo sokubeka umgama wokuhamba kunye nexesha, isantya kufuneka siqwalaselwe. Iikhalori ezitshiswa ekuhambeni zixhomekeke kukuqina, okanye isantya sohambo. Isantya sokuhamba esiphakathi simalunga neekhilomitha ezi-3 ngeyure kunye nenani le iikhalori zitshisiwe kuxhomekeke kwisantya sokuhamba.

  • Ukuzilibazisa kwemizuzu engama-30 ukuhamba kwi-mph ezimbini kuvelisa ukutshiswa kweekhalori ze-102
  • Ukuqina okuphakathi kwe-3.5 mph kwi-30-minute yokuhamba efanayo kwandisa ukutshisa i-157 calories.
  • Isantya esikhawulezayo, kokukhona ibetha kakhulu intliziyo.
  • Iikhalori ezininzi zitshiswa zigubungela umgama ofanayo.
  • Nangona kunjalo, ukufikelela kumanyathelo e-10,000 kunokuba yinto engabalulekanga ngokupheleleyo ukuba awuqapheli nge-caloric intake ezinzileyo.
Ucaphulo

Buldt, uAndrew K et al. "Ubudlelwane phakathi kokuma kweenyawo kunye ne-kinematics yemilenze ephantsi ngexesha lokuhamba: uphononongo olucwangcisiweyo." Ukuhamba kunye nokuma vol. 38,3 (2013): 363-72. doi:10.1016/j.gaitpost.2013.01.010

Iimpazamo zesimo esiqhelekileyo kunye nokulungiswa. (2019). nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/

Iindleko zokuba kwiinzwane zakho. (2010). Archive.unews.utah.edu/news_releases/the-cost-of-being-on-your-toes/

Hackford, Jessie et al. "Iimpembelelo zokuhamba kwimo echaphazelekayo kunye neyomzimba ngexesha loxinzelelo." Ijenali yonyango lokuziphatha kunye novavanyo lwengqondo yengqondo vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004

Ukufezekisa ubuchule bakho bokuhamba. (nd). health.harvard.edu/exercise-and-fitness/perfecting-your-walking-technique

Indlela efanelekileyo yokuhamba. (nd). mayoclinic.org/healthy-lifestyle/fitness/multimedia/proper-walking-technique/img-20007670