Plantar fasciitis yog qhov mob hauv qab ntawm koj ko taw lossis pob taws uas tshwj xeeb tshaj yog mob thawj zaug thaum sawv ntxov thaum koj sim tawm ntawm txaj thiab sawv ntawm nws, los yog tom qab zaum ntawm ib ntus.
Nws yog tshwm sim los ntawm kev raug mob ntawm cov tawv nqaij khov rau hauv qab ntawm koj txhais ko taw. Qhov qhab no sau ntawm koj pob taws mus rau pob ntawm koj txhais ko taw. Nws txhawb koj lub koov thiab nws xa koj qhov hnyav hla qab ntawm ko taw nrog txhua kauj ruam uas koj siv.
Yog hais tias cov pob txha nroj tsuag raug nplua los sis ncav, qhov mob ua rau pob ntseg thiab ko taw mob. Nws tuaj yeem tau txais cov khoom txig ntawm cov pob taws thiab lub paj hlwb tau daim ntawv - ib pob luj taws.
Ua rau Plantar Fasciitis thiab luj Spur
- Overpronation : Qhov no yog qhov ntau ntawm koj lub ko taw thiab pob taws nrog txhua kauj ruam. Overpronation tuaj yeem raug kho nyob rau hauv ntau zaus los ntawm looj cov tswj kev tswj kev ua haujlwm khiav khau . Yog tias koj muaj qhov thuam ntau dhau los yog muaj teeb meem ntawm ko taw, kev cai los yog cov ntawv sau tshuaj yuav kho koj qhov kev hla.
- Hnav cov khau qub : Cov khau kis las poob lawv cov kev pab thiab cushioning tom qab 500 mais. Yog tias koj nkawm khau yog ib xyoos thiab koj hnav lawv li, lawv tuag. Tiv thaiv lawv lossis koj raug mob, nrog rau cov kws kho mob.
- Overstriding : Qhov no txhais tau tias koj noj ntev dhau ib kauj ruam ntawm koj lub cev. Overstriding kuj tuaj yeem ua rau cov pob txha nruj thiab cov kws kho mob zoo.
Kev kho mob rau Plantar Fasciitis thiab luj Spur
- So : Thaum koj muaj cov kws kho mob, koj yuav tsum khiav tawm ntawm koj kev mus kev deb thiab tsis taug kev lossis khiav ntawm qhov mob.
- Icing : Siv ib pob khov rau ntawm ko taw rau 15 feeb tom qab taug kev.
- Laj Zog : Zaws koj lub ko taw ua ntej koj tawm ntawm txaj thaum sawv ntxov. Siv cov cwj nrag ntev ntev los ntawm pob ntawm lub taw mus rau ntawm pob taws.
- Hmo ntawd nplhaib : Qhov cuab yeej no tuav koj txhais ko taw thaum hmo ntuj kom lub pob tw qe tsis sib zog thiab ua rau qhov mob phem heev thaum koj ncav nws thawj zaug thaum sawv ntxov, uas, qhov tseeb, rov raug mob dua.
- Orthotics, Quav Ncuav Qab Zib, Cushions : Koj tus kws kho mob yuav qhia cov pob caws qaub ncaug los yog tus neeg orthotics kom txo tau qhov siab ntawm thaj chaw raug mob.
Ntau tshaj: Sab Saum Nees rau Plantar Fasciitis thiab Luj Pob Tseg Relief : Hmo ntuj nplua yog ib.
Nws tuaj yeem siv lis piam mus rau lub hlis rau qhov mob kom daws tau. Yog tias nws tsis ploj nrog kev kho kom zoo, koj tus kws kho mob yuav xav kom txhaj tshuaj tiv thaiv kab mob mus rau hauv ko taw kom txo txoj kev mob mus ib ntus, ua pa nyuaj, lossis phais.
Ncab rau Plantar Fasciitis
Thaum mob thiab o tuaj pib rau hauv, ua rau cov hauv paus loj no muaj peb zaug ib hnub. Siv cov hlua no txuas ntxiv kom tsis txhob rov ua haujlwm ntawm cov kws kho mob thiab cov paj hlwb luj dua.
1. Npaj Plantar Fascia Stretch
2. Dov Stretch
3. Kauj ruam Step
4. Plab Tsiaj
> Qhov chaw:
> DiGiovanni BF, Moore AM, Zlotnicki JP, Pinney SJ. Xav tau kev tswj ntawm recalcitrant plantar fasciitis ntawm orthopedic ko taw thiab pob taws ua phais. Ko taw Ankle Int. 2012 Hli; 33 (6): 507-12. DOI: http://dx.doi.org/10.3113/FAI.2012.0507.
> Petraglia F, Ramazzina Kuv, Costantino C. Cov kws kho mob ua si hauv ncaws pob: kev tshuaj xyuas thiab kev kho mob. Kev rov ntsuam xyuas dua. Cov leeg, Ligaments thiab Tendons Journal . 2017; 7 (1): 107-118. doi: 10.11138 / mltj / 2017.7.1.107.
> Plantar Fasciitis, American Orthopedic Foot & Ankle Society (AOFAS)
> Schwartz E. Plantar Fasciitis: Kev Pom Zoo Tshaj Plaws. Daim ntawv Journal Permanente . 2014. doi: 10.7812 / tpp / 13-113.