Feem ntau ua rau mob pob taws yog plantar fasciitis. Nws tuaj yeem ua rau mob hnyav, cuam tshuam nrog kev ua haujlwm niaj hnub niaj hnub, thiab ua kom lub neej zoo nyob hauv tus neeg txom nyem. Plantar fascia yog qhov dav, tiaj tiaj ntawm cov ntaub so ntswg sib txuas uas txhawb nqa ib qho taw ntawm taw los ntawm pob taws mus rau ntiv taw. Yog tias qhov no dhau los, dhau mus, lossis tawg, cov leeg tuaj yeem ua rau mob rau qhov mob hu ua plantar fasciitis. Tiv thaiv plantar fasciitis, ntxiv rau zam kev raug mob ntxiv thaum nws tsim, tuaj yeem pab ua kom koj nyob ntawm koj txhais taw thiab nquag.
Cov kauj ruam
Ntu 1 ntawm 3: Zam Txim Plantar Fasciitis
Kauj Ruam 1. Saib xyuas ntawm plantar fascia
Plantar fascia yog ligament uas muaj cov tuab tuab ntawm cov ntaub so ntswg uas khiav los ntawm pob taws pob luj mus rau thaj chaw ntiv taw.
Kev raug mob rau plantar fascia yog thawj qhov laj thawj rau pob taws mob. Plantar fasciitis yog tshwm sim los ntawm kev puas tsuaj rau cov leeg, ua rau nws o, tsis muaj zog, thiab ua rau tawv nqaij lossis tawv nqaij
Kauj Ruam 2. Hnav cov khau uas txhawb nqa
Xaiv cov khau uas haum zoo nyob ib puag ncig, muaj shanks thiab cov pob taws khov suav suav ua hauv, thiab muab kev txhawb nqa zoo rau koj lub koov. Yog tias koj lub koov tsis txhawb, nws yuav tawg thaum koj sawv. Qhov ntawd ua rau tsob ntoo fascia ncab, thiab koj tuaj yeem tsim cov kua muag me me uas ua rau mob thiab mob.
- Ib txoj hlua yog ib txoj hlua txhawb nqa uas khiav hauv qab ntawm khau. Nws tsis pom, yog li nws nyuaj rau qhia yog tias cov chaw tsim khoom khau suav nrog cov hlua hauv qhov tsim. Yog tias cov khau yooj yim, thiab yooj yim khoov hauv nruab nrab, tom qab ntawd nws tej zaum tsis muaj qhov khawm.
- Lub pob luj taws kuj tseem tsis pom, tab sis muaj lub pob luj tawv tuaj yeem txiav txim siab los ntawm kev nkag sab hauv nruab nrab, thaj tsam sab saud ntawm sab nraub qaum ntawm khau. Yog tias nws yooj yim tawg mus rau sab hauv, tom qab ntawd lub pob luj taws tsis muaj zog heev. Qhov nruj dua thiab txhawb nqa pob luj taws yog, qhov nyuaj dua nws yuav yog thawb lub nraub qaum sab nraub qaum mus rau sab hauv.
Kauj Ruam 3. Hloov khau nrog cov khau looj
Tiv thaiv qhov mob pob taws thiab pob zeb fasciitis los ntawm kev muab cov khau pov tseg nrog cov khau thiab pob taws.
Hnav ib leeg thiab luj taws ua rau cov kauj ruam tsis sib xws nrog cov pob taws pob taws uas tau poob qee qhov ntawm lawv qhov kev txhawb nqa. Pov tseg cov khau qub thiab hloov nrog cov tshiab uas muaj kev txhawb nqa tsim nyog
Kauj Ruam 4. Tsis txhob taug kev liab qab
Txhua leej txhua tus nyiam mus yam tsis muaj khau thaum lub sijhawm, tab sis txwv lub sijhawm koj taug kev ib ncig yam tsis muaj khau zoo.
Taug kev barefoot tseem ceeb ua rau koj muaj kev pheej hmoo ua rau ligament uas ib txwm txhawb nqa koj cov arches uas tuaj yeem ua rau mob pob taws thiab mob pob txha fasciitis
Kauj Ruam 5. Ua kom sov sov kom zoo ua ntej tawm dag zog thiab txias tom qab
Qhov tseem ceeb ntawm kev ncab tsis tuaj yeem hais ntau dhau.
- Cov leeg leeg nruj tuaj yeem ua rau mob pob taws. Cov leeg Achilles nthuav tawm los ntawm cov pob txha hauv pob taws mus rau hauv thaj chaw me me. Los ntawm kev ncab koj lub plab, koj tuaj yeem pab txo qee qhov mob vim yog plantar fasciitis.
- Ua qoj ib ce uas ncab koj txhais taw tuaj yeem pab tswj kom muaj kev ntseeg siab ntawm cov leeg cog fascia thiab tiv thaiv pob taws mob.
- Ua peb txoj haujlwm ncab koj ob txhais taw ua ntej thiab tom qab qoj ib ce. Thawj qhov yuav tsum sawv nrog koj txhais tes tso rau ntawm phab ntsa thiab cov ntiv taw ntawm ib txhais taw kuj tawm tsam ntawm phab ntsa.
- Muab ib txhais ko taw rov qab, thiab khaws koj pob taws rau hauv av thaum koj ntsaws rau hauv phab ntsa. Tuav qhov no rau 30 vib nas this, hloov ceg thiab rov ua dua. Koj kuj tseem tuaj yeem ua raws txoj kab ncaj ncaj los ntawm khoov koj ob txhais ceg nraub qaum. Los ntawm kev ua ob txoj hauv kev koj yuav tuaj yeem nthuav cov leeg hauv koj lub plab hlaub, qhov twg koj cov leeg nqaij Achilles pib.
- Thaum zaum thiab tsis muaj khau, tuav koj cov ntiv taw thiab maj mam rub lawv nce mus txog thaum koj tuaj yeem hnov lub koov ntawm koj txhais taw ncab. Tuav rau 30 vib nas this, hloov taw, thiab rov ua dua.
- Muab cov phuam los yog ntaub ntaub rau hauv pem teb, rub cov khoom nrog koj cov ntiv taw, thiab rub nws ntawm koj. Tuav qhov tuav rau 30 vib nas this, hloov taw thiab rov ua dua. Koj tseem tuaj yeem siv koj tus ntiv tes xoo txhawm rau zaws tob rau hauv koj lub koov kom txhawm rau txhawm rau qee qhov caws pliav uas tej zaum tau tsim los ntawm koj cov plantar fascia.
Kauj Ruam 6. Thov dej khov
Thawj qhov cim ntawm qhov mob, siv dej khov rau hauv qab koj txhais taw thiab pob taws.
- Ib txoj hauv kev los siv dej khov rau hauv qab koj txhais taw thiab thaj chaw pob taws thaum sawv ntsug nrog kev txhawb nqa yog maj mam yob khov 12 mus rau 16 ooj dej fwj nyob hauv qab koj txhais taw. Ua qhov no li 15-20 feeb ntawm ib lub sijhawm.
- Lwm txoj hauv kev yog zaws hauv qab koj txhais taw nrog cov dej khov qhwv hauv phuam. Rhais cov dej khov maj mam hla thaj chaw sib tw ntawm koj pob taws li 15 txog 20 feeb, 3-4 zaug hauv ib hnub.
Kauj Ruam 7. Tsis txhob taug kev tas li lossis sawv ntawm cov pob zeb
Yog tias koj txoj haujlwm yuav tsum tau sawv ntsug tas li, ntsuas ntsuas txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau pob taws thiab saib xyuas koj cov leeg pob txha pob txha.
Kauj Ruam 8. Ua kom lub cev hnyav
Yog tias koj rog dhau, ua cov kauj ruam kom poob phaus. Koj ob txhais taw thiab pob taws yuav noj qab nyob zoo yog tias lub nra uas lawv nqa yog sib dua.
Cov neeg uas rog dhau yuav muaj kev pheej hmoo ntau ntxiv ntawm kev mob pob taws thiab mob pob txha pob txha. Qhov hnyav ntau uas koj nqa ntawm koj txhais taw, yuav ua rau lawv raug kev txom nyem ntau xyoo dhau los
Kauj Ruam 9. Ua kom koj cov qib ua ntu zus
Kev siv lub cev ntau dhau yuav ua rau koj lub cev, suav nrog koj txhais taw.
- Pace koj tus kheej thaum qoj ib ce. Yog tias koj tab tom pib ntaus pob ncaws pob tshiab lossis ua si lub cev, nce koj qib kev ua ub no ib ntus kom tsis txhob muaj mob sai sai ntawm koj cov leeg thiab ua rau muaj kev ntxhov siab ntxiv ntawm koj txhais taw.
- Tsis txhob raug mob ko taw los ntawm kev tsaws hnyav los ntawm kev dhia. Yog dhia tau koom nrog hauv koj kev ncaws pob lossis ua si ib ce, saib xyuas kom muab khau uas muab kev txhawb nqa kom raug.
Kauj Ruam 10. So kom txaus
Tsa koj txhais taw yog tias ua tau, tshwj xeeb yog tom qab tawm dag zog, txhawm rau tiv thaiv cov kua dej ntau thiab tso koj txhais taw so.
Ntu 2 ntawm 3: Tiv Thaiv Kev Raug Mob Ntxiv
Kauj Ruam 1. Mus ntsib kws kho mob tshwj xeeb yog tias koj mob
Thaum mob pob taws pib, lossis yog tias koj muaj keeb kwm ntawm plantar fasciitis, mus ntsib kws kho mob ko taw txhawm rau ntsuas qhov mob thiab pom zoo xaiv kev kho mob.
- Tsis txhob hnov qab mob pob taws. Thaum nws pib, nws tuaj yeem ua rau tsis zoo - thiab thaum nws mob zuj zus, nws tuaj yeem ua rau hnyav dua. Tej zaum koj tuaj yeem pab txhawb rau kev puas tsuaj los ntawm kev tos mus nrhiav kev kho mob.
- Qhov mob los ntawm plantar fasciitis feem ntau tau hnov nrog thawj qib ntawm ib hnub. Koj tus kws kho mob tuaj yeem sau tshuaj thiab tshuaj uas tuaj yeem pab kho qhov teeb meem.
Kauj Ruam 2. Nrhiav kev kho mob yog tias cov tsos mob tshwm sim ntau dua 2 lub lis piam
Mus ntsib koj tus kws kho mob yog tias koj cov tsos mob tsis zoo, mob zuj zus, lossis yog tias koj qhov mob mob sai thiab hnyav.
Kev saib xyuas mob yuav tsum tau ua yog tias thaj chaw liab dhau los lossis o, lossis yog tias koj tsis tuaj yeem tso qhov hnyav ntawm koj txhais taw
Kauj Ruam 3. Siv tus pas nrig lossis lwm yam kev txhawb nqa
Nws tuaj yeem ua pov thawj pab txo qhov mob thiab tso thaj tsam kom zoo los ntawm qhov hnyav tawm ntawm ko taw los ntawm kev siv qee yam kev txhawb nqa thaum taug kev.
Txo kev taug kev ntau li ntau tau rau 7 txog 10 hnub
Kauj Ruam 4. Xav txog kev cai orthotics
Raws li kev pom zoo los ntawm koj tus kws kho mob, kev kho tus kheej orthotics tuaj yeem pab kho tus mob, txo qhov mob, thiab pab tiv thaiv kev puas tsuaj ntxiv.
- Kev cai orthotics yog cov ntxig tsim tshwj xeeb los pab tsim lub hauv paus ruaj khov raws li cov teeb meem uas koj muaj nrog koj txhais taw.
- Muaj qee qhov kev tsis sib haum xeeb txog kev cai kho lub cev zoo ib yam ib puag ncig lawv cov nqi siab thiab tsis muaj kev tshawb fawb tshawb fawb uas txhawb nqa lawv kev siv.
- Ntau tus kws kho mob pom zoo sim siv pob taws txhawb nqa uas tuaj yeem yuav ntawm lub khw muag tshuaj hauv zos ua ntej nqis peev hauv kev cai kho pob txha.
Kauj Ruam 5. Noj tshuaj
Qee qhov xwm txheej, tshuaj noj tshuaj thiab/lossis tshuaj steroid tuaj yeem pab txo qhov mob thiab pab tswj qhov mob.
- Cov pab pawg tshuaj noj ntau tshaj plaws uas tau pom zoo yog cov uas suav tias yog cov tshuaj tiv thaiv kab mob. Cov tshuaj uas poob hauv pab pawg no suav nrog ibuprofen, naproxen, thiab tshuaj aspirin.
- Ua raws li koj tus kws kho mob cov lus qhia hais txog kev siv cov ntawv yuav tshuaj lossis tshuaj yuav tom khw.
Kauj Ruam 6. Ncab ua ntej koj tawm ntawm txaj
Siv txoj siv lossis phuam qhwv ncig lub pob ntawm ko taw, thiab rub ob sab ntawm txoj siv kom ncab pob thiab sab saum toj ntawm ko taw ntawm lub cev.
Ncab ko taw, cog ntoo ligia ligament, thiab pob taws hauv qhov no ua rau txo qhov mob thaum thawj teev sawv ntxov
Kauj Ruam 7. Siv rab diav ntev
Rau cov tib neeg uas tau mob hnyav nrog lawv thawj kauj ruam thaum sawv ntxov, siv kev sib tsoo hmo ntuj tuaj yeem pab txo qhov mob thiab pab nrog kev txav mus los.
Kev sib tsoo hmo ntuj muab lub zog sib xws, ua kom ko taw thiab pob taws nyob hauv txoj haujlwm nruj me ntsis. Los ntawm kev ua li ntawd, thawj kauj ruam thaum sawv ntxov tsis mob ntau npaum li cov leeg thiab cov leeg sib koom tes tau kho
Kauj Ruam 8. Koom nrog hauv kev kho lub cev
Ua haujlwm nrog tus kws kho mob lub cev tuaj yeem pab txhim kho koj txoj haujlwm kom koj tuaj yeem hnyav hnyav ntawm koj txhais taw raug mob thiab txo qhov mob.>
Kev ua haujlwm tsis ntev los no qhia tias kev siv tes taw ntawm tus kws kho lub cev uas tau kawm tiav tuaj yeem pab kho qhov rov ua haujlwm
Kauj Ruam 9. Xav txog kev txhaj tshuaj corticosteroid
Yog tias lwm qhov kev ntsuas tsis ua haujlwm rau koj, tom qab ntawd koj tus kws kho mob yuav pom zoo txhaj tshuaj corticosteroid. Cov tshuaj no tuaj yeem muab qee qhov kev kho mob ib ntus, tab sis lawv tsis pom zoo raws li kev daws teeb meem mus sij hawm ntev vim tias kev txhaj tshuaj dua tuaj yeem ua rau lub paj tawg puas.
Ntu 3 ntawm 3: Zam Txim Lwm Yam Ua Rau Pob Txha Mob
Kauj Ruam 1. Mus ntsib koj tus kws kho mob tam sim yog tias koj mob pob taws
Qhov mob pob taws feem ntau tsis quav ntsej, uas tso cai rau qhov teeb meem hauv qab zuj zus.
- Yog tias so tau, ntau yam xwm txheej uas ua rau mob pob taws yuav daws tau ntawm lawv tus kheej. Tab sis vim tias tib neeg feem ntau tsis muaj kev xaiv nyob twj ywm ntawm lawv txhais taw ib lub lis piam lossis ntau dua, qhov xwm txheej feem ntau txuas ntxiv mus, ua rau muaj mob ntau ntxiv thiab tsis xis nyob.
- Thaum plantar fasciitis yog feem ntau ua rau mob pob taws, nws tsis yog qhov ua tau nkaus xwb uas tuaj yeem ua rau tsis xis nyob hauv koj lub pob taws.
Kauj Ruam 2. Paub qhov txawv ntawm plantar fasciitis thiab lwm yam mob
Feem ntau ua rau mob pob taws tuaj yeem nthuav dav faib ua ob thaj chaw. Cov cheeb tsam no suav nrog teeb meem uas ua rau mob hauv qab pob taws, thiab cov uas ua rau mob tom qab pob taws.
- Cov teeb meem tshwm sim uas ua rau mob hauv qab pob taws, uas tsis yog plantar fasciitis, suav nrog pob zeb pob zeb thiab pob txha pob txha.
- Pob zeb pob qhov txhab tshwm sim thaum koj nqis tes rau qee yam me me thiab ua rau tawv nqaij ua rau lub hauv paus ntawm koj txhais taw hauv qab koj pob taws.
- Hom kev raug mob no yuav maj mam zoo dua nrog so, thiab nyob twj ywm ntawm koj txhais taw ntau li ntau tau rau lub sijhawm uas koj tus kws kho mob pom zoo.
- Lwm yam kev kho mob kuj tseem tuaj yeem ua rau mob hauv cheeb tsam no, xws li kev kis mob, mob neuropathic, mob paj hlwb los ntawm S1 radiculopathy thiab cov tsos mob nkag mus, xws li kev nkag siab ntawm cov hlab ntsha hauv qhov av ntawm ko taw.
Kauj Ruam 3. Tsis txhob pob zeb pob zeb
Hom kev raug mob no tuaj yeem zam tau los ntawm kev hnav khau tsis txhob mus taw.
Xaiv cov khau nrog tuab thiab hloov pauv tau kuj tseem tuaj yeem pab tiv thaiv hom kev raug mob no los ntawm kev tiv thaiv cov khoom me, tawv los ntawm kev nkag mus rau koj thaj chaw pob taws
Kauj Ruam 4. Zam pob luj taws
Pob luj taws me me, pob txha protrusions ua los ntawm calcium tso nyiaj uas tuaj yeem pom ntawm X-ray. Hauv ntau qhov xwm txheej, pob txha pob txha yog tshwm sim los ntawm cov neeg mob plantar fasciitis.
- Kev kho mob ntawm pob taws spur yog tib yam li rau plantar fasciitis, uas suav nrog kev so, ncab ce, pob taws tso rau qee kis, thiab hnav kom haum rau khau txhawb nqa.
- Pob luj taws tuaj yeem zam tau los ntawm kev nrhiav kev kho thaum ntxov rau pob taws mob los ntawm plantar fasciitis, thiab los ntawm kev ua tib yam kev tiv thaiv.
- Qee qhov kev ntsuas suav nrog hnav khau txhawb nqa, tswj lub cev hnyav, zam kev tawm dag zog ntau dhau, siv kev tiv thaiv kev nkees nkees yog tias koj yuav tsum sawv ntsug ntev lossis nyob hauv pem teb, thiab tau so kom txaus.
Kauj Ruam 5. Nrhiav kev kho mob rau qhov mob uas tshwm sim tom qab koj pob taws
Koj tus kws kho mob tuaj yeem txiav txim siab qhov ua rau koj mob.
- Qee qhov xwm txheej, koj tuaj yeem ua rau thaj tsam puas txuas rau Achilles leeg mus rau pob taws pob taws. Yog tias kev kho mob qeeb, thaj chaw yuav ua tuab, liab, thiab o tuaj.
- Qhov xwm txheej tuaj yeem nce ntxiv kom muaj kev sov siab thiab sov so rau qhov kov, thiab tej zaum yuav mob heev rau hnav cov khau ib txwm muaj.
- Koj tus kws kho mob tuaj yeem pom zoo rau pob taws txhawm rau ntawm qhov siab tshwj xeeb kom tsis txhob ua rau khaus ntxiv, ua haujlwm qoj ib ce, noj tshuaj tiv thaiv cov tshuaj tiv thaiv tom tsev xws li ibuprofen, naproxen, lossis tshuaj aspirin, hnav khau qhib rov qab kom txog thaum thaj tsam zoo, siv dej khov mus rau thaj tsam, thiab so.
Kauj Ruam 6. Tsis txhob raug mob tom qab koj pob taws
Hom kev raug mob no feem ntau tshwm sim los ntawm kev khiav, lossis lwm yam kis las, yam tsis tau hnav lub khau kom raug.
