Dzakanakisa Shangu dzePlantar Fasciitis: Chii Chaunofanira Kutarisa uye 7 Kufunga

Zvemukati

• Chii chekutarisa mushangu kana iwe uine plantar fasciitis
• Arch uye chitsitsinho rutsigiro
• Kuwedzera kuomarara mune yega uye kumisikidza pakati petsoka
• Yakasimba chitsitsinho counter
• Yakapfava kukanganisa nevhu
• Chii chekudzivirira mune shangu kana iwe uine plantar fasciitis
• Bhutsu kuti utarise kana iwe une plantar fasciitis
• Kumhanya shangu
• Asics Gel Nimbus 20 uye 22
• Nyowani Balance 1080v10
• Mazuva ese shangu dzekufamba
• Hoka Imwe Imwe Bondi x Mhemberero Yokuzarura
• Saucony Grid Omni Kufamba
• Hiking shoes
• Keen Targhee
• Shangu
• Hoka Imwe Imwe Ora Kudzorera Slide
• NAOT Krista
• Ini ndinofanira kushandisa orthotic mushangu dzangu?
• Tora woenda nazvo

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kana iwe wakambo sangana nekuramba uchirwadza kubaya chitsitsinho chako - kunyanya kana iwe uchimuka pamubhedha mangwanani - saka unoziva zvese nezve plantar fasciitis.

Uku kunyunyuta kwakajairika kwemapfupa kunogona kukonzera kusagadzikana kunetsekedza kunoita kuti kufamba kusingatsungiririki. Kunyange vamhanyi vazhinji vachirwisa mamiriro aya pavanenge vachirovedza muviri, zvinogona kukanganisa hupenyu hwako hwezuva nezuva.

Nhau dzakanaka? Kune nzira dzinoverengeka dzekugadzirisa plantar fasciitis, kusanganisira kusarudza uye kupfeka shangu dzakakodzera dzebasa, kurovedza muviri, uye zororo.

Isu takabvunza nyanzvi dzinoverengeka kuti tipe yavo yekuisa pane yakanakisa shangu kune plantar fasciitis. Takasarudzawo shangu nomwe dzaungade kufunga nezvadzo. Verenga pamusoro kuti udzidze zvimwe.

Chii chekutarisa mushangu kana iwe uine plantar fasciitis

Kunyangwe yako yekurwadziwa chikamu chiri 1 kana gumi, iyo yekupedzisira chinangwa kutsigira nerunyararo. Nyanzvi dzinokurudzira kuti iwe utarise izvi zvakakosha zvinhu.

Arch uye chitsitsinho rutsigiro

Kunyangwe kutsamhira kunogona kuve kukuru kwekunyaradza, Dr. Mohammad Rimawi, DPM, AACFAS, vanoti rutsigiro rwakakosha.

"Ndiyo rutsigiro rwechitsitsinho nechitsitsinho, uye kwete kumisikidzwa kunopihwa neshangu, kwakakosha mukudzivirira kwefarciitis yechirimwa," anodaro Rimawi.

Kuwedzera kuomarara mune yega uye kumisikidza pakati petsoka

Kana zvasvika pakusarudza shangu, Dr. Nelya Lobkova, DPM, anoti mumwe munhu anotambura neplacciitis fasciitis inoda kuwedzera kuomarara mune yega uye kukwiza mukati mepakati petsoka kudzivirira kukanganisa chitsitsinho, uko kune kurwadziwa kunosangana ne plantar fasciitis.

"Shangu ine mukobvu wakadzika kana dombo repasi ndiyo shangu yakanaka kune mumwe munhu ane chirwere ichi," anodaro.

Yakasimba chitsitsinho counter

Lobkova zvakare anokurudzira yakasimba chitsitsinho counter, chikamu chekumashure chechitsitsinho chakakomberedza kuiswa kweAchilles.

"Chitsitsinho chakasimba chinodzora kutambanudza kusingaenzanisike kwemucheka wemucheka uye kunoderedza marwadzo nekuzvimba muchitsitsinho nepamusoro petsoka, izvo zviri zviviri zvine chekuita nefarcias fasciitis," anodaro.

Yakapfava kukanganisa nevhu

Zvakare, Dr. Ricardo Cook, chiremba wemapfupa kuThe Centers for Advanced Orthopedics, anoti pamusoro pekunyaradza, varwere vane plantar fasciitis vanofanira kutsvaga shangu inopa zvishoma kana tsoka ikarova yakaoma nzvimbo.

Kubva ipapo, anoti hunhu hunoenderana chaizvo netsoka yemunhu uye nezvavari kuedza kudzora.

Semuenzaniso, kana iwe uine arch yepamusoro, mubatanidzwa uri pakona inodzora huwandu hwekufamba, saka Cook anoti rutsigiro rwechisimba rwakasimba runogona kukonzera kumwe kurambidzwa. Kune rimwe divi, anotsanangura kuti vanhu vane tsoka dzakapetana uye plantar fasciitis vanofanirwa kutsvaga shangu nerutsigiro rwakakwana.

Chii chekudzivirira mune shangu kana iwe uine plantar fasciitis

Nezve izvo zvaunofanirwa kudzivirira, Lobkova anoti shangu yakakoshesa kudzivirira ndeye shangu shoma, senge Vibram FiveFingers.

"Kune kudzikama kushoma mune yega, hapana kukwizwa pasi pechitsitsinho, uye kunetseka kwakanyanya pane chitsitsinho pfupa," anodaro. Zvese izvi zvinhu zvinogona kuwedzera preexisting plantar fasciitis.

Bhutsu kuti utarise kana iwe une plantar fasciitis

Nyanzvi zhinji, senge varapi vemaputi uye varapi vemuviri, vanozeza kukurudzira shangu chaiyo kune plantar fasciitis sezvo munhu wega wega achifanirwa kuongororwa kuti aone zvakanakira tsoka dzavo chaidzo.

"Kazhinji, vanhu vanoenda kuchitoro cheshangu uye vanove 'vanokodzera" kune imwe shangu zvichibva pamatanho ayo mushambadzi anosarudza kuve akakosha pasina kumisikidza hunhu hwakanyanya kukosha: nyaradzo, "anodaro Cody Meashaw, PT, DPT.

Nehurombo, shangu dzisina kusununguka kungave nekuda kwekupfuura kana pasi pekusimudza, saizi, kana kuvaka kunogona kukonzeresa maitiro akachinjika uye nekudaro zvinogona kutungamira mukuwedzera kusagadzikana.

Zvisinei, nyanzvi dzinoti mamwe marashi ane sarudzo iri nani kana iwe uri kubata ne plantar fasciitis. Pazasi pane mazano ekumhanya, kufamba, uye kukwira shangu, pamwe nemazano eshangu.

Mutengo wemutengo:

• $: <100
• $ $: 100 kusvika ku150
• $$$: >150

Dzidza zvakawanda nezve yega yeiyi shangu pazasi.

Kumhanya shangu

Asics Gel Nimbus 20 uye 22

• Zvayakanakira: Inopa yakakosha arch uye chitsitsinho rutsigiro iyo mumwe munhu ane plantar fasciitis yaizoda.
• Nezvayakaipira: Inogona kunge yakanyanya kutetepa zvekufara tsoka.
• Mutengo: $$
• Tsvaga online: Shangu dzevakadzi, shangu dzevarume

Kana zvasvika pakurova mugwagwa kuti umhanye, Rimawi anokurudzira Asics Gel Nimbus 20 uye 22. Inozivikanwa neyakaomarara dhizaini yekunze, iyo Gel Nimbus inonyanya kunanga chitsitsinho kugadzikana.

Nyowani Balance 1080v10

• Zvayakanakira: Inopa yakakosha arch uye chitsitsinho rutsigiro iyo mumwe munhu ane plantar fasciitis yaizoda. Ichowo shangu huru yekumhanya kwenguva refu.
• Nezvayakaipira: Shangu dzinomhanyisa furo hadzisi dzevanhu vese. Edza iyo usati watenga.
• Mutengo: $$
• Tsvaga online: Shangu dzevakadzi, shangu dzevarume

Imwe inofarirwa naRimawi, iyo New Balance 1080v10 ine rakakura zvigunwe bhokisi, rakanakisa kutsikisa, uye kwakanyanya kushamisika kunamwa.

Mazuva ese shangu dzekufamba

Hoka Imwe Imwe Bondi x Mhemberero Yokuzarura

• Zvayakanakira: Yakagadzirwa nedehwe, inova yakanaka kune yezuva nezuva yekufamba shangu, asi zvakadaro isina huremu.
• Nezvayakaipira: Inodhura.
• Mutengo: $$$

Zvekufamba neshangu, iyo Hoka Bondi x Mhemberero Yekuvhura inofarirwa naLobkova. Iyi shangu inoratidza rutsigiro, kugadzikana, uye yakafara tsoka.

Saucony Grid Omni Kufamba

• Zvayakanakira: Iine mwero unononoka wekutaura - iyo chinokonzera kurwadziwa kunonzwa kubva kune plantar fasciitis - uchienzaniswa nedzimwe shangu pamusika.
• Nezvayakaipira: Inongouya in chena uye nhema uye inogona kuve yakati rebei kune vamwe vanhu.
• Mutengo: $
• Tsvaga online: Shangu dzevakadzi, shangu dzevarume

Iyo Saucony Grid Omni Kufamba shangu ndiyo inodhura sarudzo kune chero munhu anotsvaga rutsigiro uye zororo kubva kune plantar fasciitis.

Hiking shoes

Keen Targhee

• Zvayakanakira: Yakakwidziridzwa chitsitsinho chekutsigirwa kwakanyanya uye yakanakisa rutsigiro rutsigiro renzvimbo yakaoma.
• Nezvayakaipira: Izvo zvinorema kupfuura dzimwe shangu dzekukwira dzinopa rutsigiro rwe plantar fasciitis.
• Mutengo: $$
• Tsvaga online: Shangu dzevakadzi, shangu dzevarume

Nezvekufamba shangu, Lobkova anokurudzira Keen Targhee, anouya mumhando dzakasiyana siyana kusanganisira Targhee III uye Targhee VENT. Isina mvura, inofema, uye yakasimba, idzi bhutsu dzekukwira dzinotsigirawo zvakakwana kune vanhu vane plantar fasciitis.

Shangu

Hoka Imwe Imwe Ora Kudzorera Slide

• Zvayakanakira: Nyaradzo nerutsigiro.
• Nezvayakaipira: Vamwe vanhu vanogona kuvawana vakakura.
• Mutengo: $

Hoka Ora Kudzoreredza Masiraidhi anodikanwa naLobkova, kunyanya kufamba-famba kuseri kwembwa uye kumhanya kwembwa.

NAOT Krista

• Zvayakanakira: Inouya nemavara mazhinji, akapfeka, akapfeka, akasununguka, uye anotsigira.
• Nezvayakaipira: Inodhura.
• Mutengo: $$

Kwekufamba kwenguva uye zvipfeko zvemhando yepamusoro, Lobkova anofarira Krista na NAOT. Iro shangu rakapfeka zvakakwana kupfeka kuti ushande, asi wakasununguka uye unotsigira zvakakwana kutora pazororo.

Ini ndinofanira kushandisa orthotic mushangu dzangu?

Orthotic ndeyekuisa bhutsu iwe unoisa mushangu dzako kubatsira kubata mamiriro akasarudzika, akadai se:

• kurwadziwa chitsitsinho
• Kazhinji tsoka kusagadzikana
• kurwadziwa kwe arch
• chirimwa fasciitis

Zvichienderana neshungu dzekurwadziwa kwako, unogona kutenga zvimiro zvetsika zvakagadzirwa zvakanangana nenyaya yako. Asi ivo vanowanzo kuve anodhura. Kunze-kwe-masherufu zvigadzirwa ndezvimwe zvinodhura sarudzo, asi ivo havana tsika-yakagadzirirwa tsoka dzako.

Sekureva kwaLobkova, tsika orthotic dzinoitwa kuti dzichengete rutsoka munzvimbo yakaringana kana ichifamba kubvisa masimba emagetsi anokonzera plantar fasciitis. Kupfuura-the-counter orthotic kazhinji kunopa kurerukirwa kwenguva pfupi kune plantar fascia muchimiro chekutsikirira pasi pechitsitsinho.

Orthotic inobatsira zvakanyanya kana zvasvika pakuderedza kusagadzikana uye kunetseka pane iyo plantar fascia, anodaro Rimawi. Uyezve, vanogona kusimbisa chero rutsigiro rwe arch iyo shangu yako inogona kunge isipo. Ivo zvakare vane yakadzika chitsitsinho mukombe, iyo Rimawi inoti inogona kubatsira kupinza kuvhunduka nedanho rega.

Tora woenda nazvo

Kana zvasvika pakusarudza shangu kune plantar fasciitis, kubheja kwako kwakanyanya kutaura nehunyanzvi - angave murapi wepachiremba kana wepanyama murapi - uye edza pamhando dzakasiyana dzakasiyana.

Nepo shangu dzese dzakurukurwa muchinyorwa chino chakagadzirirwa kupa rutsigiro uye nyaradzo, chinangwa chako ndechekutsvaga kuti ndeipi inonzwa kunakisa patsoka dzako.