Ho Koetlisa Li-Exercise bakeng sa Plantar Fasciitis

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Plantar Fasciitis-Ke Eng?

Plantar fasciitis ke boemo bo bohloko bo maoto bo amang batho ba bangata. Matšoao a tloaelehileng a fasciitis ea limela a kenyelletsa:

• Ho otla ka tlase tlas'a serethe sa leoto
• Matšoao a bobebe ho feta bohato ba pele hoseng
• Bothata ba ho tsamaea maeto a malelele ka lebaka la ho nyahama

Phekolo ea fasciitis ea plantar e lebisitsoe ho ho fokotsa ho ruruha le ho otlolla linama tse thata ka har'a leoto. Mona ke mokhoa o bonolo oa ho otlolla o tla fokotsa matšoao a limela tsa fasciitis bathong ba bangata.

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Namane ea otlolla

Tsela e bonolo ka ho fetisisa ea ho etsa namane e otlolohileng ke ka ho ema bohōle ba limithara tse peli ho tloha leboteng.

1. Itšetleha ka lebota le matsoho a hao a phatlohileng.
2. Beha leoto le leng fatše molaong o theoha mahetleng, le leoto le leng ka mor'a 'mele oa hau.
3. Etsa hore leoto la maotong la hao le lule fatše fatše 'me u ikutloe u otlolohile ka morao oa serethe (Achilles tendon).
4. Tšoara lesoba la palo ea 10, 'me u phete. Etsa mahlakore ka bobeli.

E le ho hatisa sena, otlolla lengole la hao ka morao fatše ha u ntse u boloka leoto le otlolohile fatše.

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Litepisi li otlolohe

Ho etsa litepisi tsa litepisi, fumana litepisi tsa litepisi kapa ho thibela.

1. Boloka leoto leo u le otlollang morao, 'me u nke mohato o mong ka leoto le leng
2. Itšetleha ka litepisi tse bolokang leoto le ka morao.
3. Ikutloe u otlolohile ka morao serethe. Leka ho phomola 'me u lumelle' mele oa hau ho itšetleha ka litepisi.

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Leoto le otlolla

Ho otlolla maoto ho etsoa ke boemo bo lutseng.

1. Tsoela pele le ho utloisisa maoto a hao. Haeba u se na maemo a lekaneng, feela tšela leoto la hao mme u utloisise maoto a hau
2. Tšoaea menoana ea hau ho ea ho ea hao ha u ntse u tšoere leoto la hao ka lehlakoreng le leng.
3. Ikutloe u otlolohile ka tlase ho leoto.

Tšoara lehlakoreng lena ka palo ea 10 ha u ntse u ikutloa u otlolohile ka har'a leoto. Pheta bonyane makhetlo a mararo ka lehlakoreng le leng.

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Khoele ea serethe e otlolohileng

Thaele ea serethe e ka etsoa ka ho fetela pele le ho tšoara maoto a hao. Haeba u sa feto-fetohe ka mokhoa o lekaneng, sebelisa thaole kapa letlapa 'me u phuthele menoana ea hau e le hore u hule' meleng oa hao.

1. Tšoara lipheletsong tsa thaole, 'me u kenye bohareng bo pota-potileng menoana ea hau.
2. Etsa hore lengole la hao le otlolohe ka menoana ea hau e shebang.
3. Ho hula thaole, ho hula menoana ea hau ho 'mele oa hau.

Sena se tla otlolla ka morao oa leoto la hao le tlase ea leoto la hau.

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Lebala le omeletse

1. Ema pel'a lerako, ebe u beha leoto le leng ka pel'a le leng.
2. Ema molomo o ka pele 'me u behe menoana khahlanong le lerako ka hohle kamoo ho ka khonehang.
3. Itšetleha ka lerako le ka morao ka mangole a utloa eka o otlolohile leoto le serethe sa maoto a pele.

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Plantar Fasciitis Rehab-Icing the Foot

Bohato ba ho qetela ba mokhoa ona ke ho qhoqha leoto la leoto.

1. Fumana libotlolo tsa metsi a polasetiki tse 12-ounce kapa li-16-ounce, kapa likotlolo tsa lero la serame.
2. Beha libotlolo tsa metsi ka lehare.
3. Hang ha leqhoa, tšela botlolo tlas'a leoto la hao metsotso e 10 ho ea ho e 15.
4. Khutsisa botlolo bakeng sa phekolo ea hau e latelang.

> Mohloli:

> Sweeting D, Paramente B, Hooper L, Chester R. Ho atleha ha mokhoa oa ho ngola ka ho phekola bohloko ba serethe: ho hlahloba ka mokhoa o hlophisitsoeng. Journal of Foot le Ankle Research . 2011; 4 (1). doi: 10.1186 / 1757-1146-4-19.