Yog tias koj tau xav ua kom koj nkawm khau khiav thiab ntaus txoj kev pas dej - lossis nyuam qhuav tau tos ntsoov kom txaus siab rau ntau qhov xwm txheej sab nraum zoov hauv peb cheeb tsam - tab sis qhov mob pob taws ua rau koj qeeb, nyeem ntxiv!
Ib qho ua rau mob pob taws yog plantar fasciitis. Yog tias koj hnov qhov mob hnyav lossis mob hauv koj pob taws lossis hauv qab ntawm koj ko taw thaum koj nqis los, nws yuav yog plantar fasciitis.
Lub plantar fascia yog ib lub ligament uas khiav raws hauv qab ntawm koj ko taw, txuas rau pem hauv ntej ntawm koj ko taw nrog koj pob taws. Thaum cov ligament no raug mob, dhau sij hawm los yog tam sim ntawd, nws ua rau mob, ua rau mob nyob ib ncig ntawm koj pob taws.
Ua rau plantar fasciitis
Plantar fasciitis yog tshwm sim los ntawm tej yam xws li kev siv ntau dhau thiab kev ntxhov siab thiab kev nyuaj siab, hnav khau tsis ncaj ncees lawm, ua haujlwm tshiab, ua yuam kev lossis tsuas yog tsaws hnyav ntawm koj pob taws. Plantar fasciitis mob feem ntau yog qhov phem tshaj thaum koj thawj kauj ruam tawm ntawm txaj. Qhov mob yuav raug txo los yog ploj mus tag nrho tom qab taug kev ob peb feeb tab sis tuaj yeem rov qab los thaum nruab hnub nrog kev ua kom muaj zog.
Plantar fasciitis tuaj yeem tshwm sim los ntawm:
- Rov qab hnav thiab tsim kua muag
- Kev siv ntau dhau thiab rov hais dua kev ntxhov siab thiab kev nyuaj siab
- Hnav khau tsis ncaj ncees lawm
- Pib ua haujlwm tshiab
- Missteps los yog tsaws hnyav rau ntawm koj pob taws
Tag nrho cov no ua rau flattening ntawm lub koov, txawm tias dheev los yog rov ua dua, ua rau lub paj hlwb ncab thiab rub rau pob txha pob txha uas nws txuas ua rau mob thiab mob hauv cheeb tsam ntawd.
Yuav ua li cas yog tias koj muaj planter fasciitis
Feem ntau ntawm cov sij hawm, plantar fasciitis daws nws tus kheej thiab yuav txhim kho nrog so, ncab thiab ntxiv dag zog tsis tas yuav tsum tau phais lossis lwm yam kev kho mob. Txawm li cas los xij, nws tuaj yeem siv ntau lub hlis los kho kom zoo. Tej zaum koj yuav tau hloov mus rau kev ua si uas tsis tshua muaj kev cuam tshuam xws li ua luam dej lossis caij tsheb kauj vab thiab zam kev ua ub ua no uas cuam tshuam koj lub luj taws los tsoo qhov chaw nyuaj.
Tiv thaiv thiab tshem tawm plantar fasciitis
Yob, ncab, ntxiv dag zog, thiab muab koj txhais taw rau txoj kev txhawb nqa.
Stretching thiab ntxiv dag zog rau lub paj hlwb ligament thiab txhawb cov leeg tuaj yeem pab tiv thaiv plantar fasciitis lossis txo qhov mob thiab mob yog tias nws tshwm sim.
Tej yam uas yuav tau sim:
- Siv lub pob tennis: Thaum zaum, dov lub pob hauv qab ntawm koj ko taw thaum siv lub siab maj mam. Ua li no rau ob peb feeb ob peb zaug hauv ib hnub. Dov koj ko taw hla lub fwj dej khov kuj tuaj yeem muab qee qhov kev pab.
- Ua cov ntiv taw extensions: Zaum hauv pem teb los yog hauv lub rooj zaum, siv ib txhais tes los rub cov ntiv taw thiab pob taws ntawm koj txhais ko taw kom deb li deb tau. Koj yuav xav hnov qhov ncab ntawm koj ko taw thiab hauv koj lub plab. Siv koj txhais tes los zaws lub hauv caug ntawm koj txhais taw. Lwm txoj hauv kev los ua qhov kev ncab no yog siv cov phuam. Tuav ob qho kawg ntawm daim phuam, qhwv nws ncig koj ko taw - lossis ob txhais taw - rub koj cov ntiv taw rov qab thiab pob taws kom koj xav tias ncab. Tuav nws li 10 vib nas this, tso tawm thiab rov ua dua ob peb feeb. Ua li no stretches ob mus rau plaub zaug ib hnub twg. Lwm txoj hauv kev txhawm rau ncab koj cov nyuj thiab cov paj ntoo fascia ligament yog sawv ntawm ib kauj ruam. Tuav rau ntawm txoj hlua nrog rau pem hauv ntej ntawm koj ko taw ntawm cov kauj ruam, tsa koj lub luj taws, sawv ntawm koj cov ntiv taw, ces txo koj lub luj taws kom lawv poob hauv qab kauj ruam. Koj yuav tsum hnov qhov ncab ntawm koj txhais taw thiab cov nyuj - qhov no yog qhov tseem ceeb tshaj plaws uas yuav tsum tau ua yog tias koj tab tom ntsib qhov mob hnyav thaum sawv ntxov sawv ntxov lossis tom qab zaum ntev.
- Xaiv cov khau zoo: Cov khau zoo tuaj yeem pab tiv thaiv thiab tiv thaiv plantar fasciitis. Koj nkawm khau yuav tsum muab cushioning zoo kom nqus tau lub siab tso rau ntawm koj lub luj taws. Lawv yuav tsum muaj kev txhawb nqa arch thiab, ntawm chav kawm, haum zoo. Pro cov lus qhia: Khw rau khau thaum kawg ntawm hnub raws li ko taw yuav o, yog li lawv loj me ntsis tom qab koj tau nyob rau lawv ib ntus. Yuav tsum muaj txog qhov kawg ntawm tus ntiv tes xoo qhov chaw nruab nrab ntawm koj tus ntiv taw ntev tshaj plaws thiab qhov kawg ntawm cov khau. Sim ua ob peb khub, thiab koj paub tseeb tias qhov sib txawv ntawm qhov zoo li cas thiab qhov zoo li cas. Tab sis nco ntsoov tias txawm tias qhov zoo tshaj plaws taug kev khau tsis muab kev txhawb nqa zoo yog li xav txog kev sib txuas nrog kev txhawb nqa ruaj khov nrog khau zoo.
Yog tias koj muaj pob taws lossis lwm yam mob ko taw, koj tuaj yeem xav teem sijhawm kuaj nrog tus kws kho mob. Peb nyob ntawm no los teb koj cov lus nug, qhia cov kev xaiv rau kev nyem, thiab pab koj txiav txim siab txog kev kho mob zoo tshaj plaws rau koj qhov xwm txheej. Qhov no yuav suav nrog kev tawm dag zog hauv tsev, hnav khau tiv thaiv, lossis tau txais kev xa mus rau kev kho lub cev. Kuj tseem muaj cov kev xaiv xws li cov ntxig ntxig, NSAIDs hauv khw muag khoom, so, icing, txhaj tshuaj cortisone thiab, qee zaum, phais.
Michael Donnenwerth, MD, FACFAS
Thomas Nachtigal, DPM
Hmong 
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