Amagqabi asisigxina, Amagqabi avuyiweyo, kunye neenqatha zomlenze ziqhelekileyo ekukhulelweni
Into yokugqibela ofuna ukukhathazeka ngayo xa ukhulelwe iinyawo zakho, kodwa ukukhulelwa kungakhokelela kwiingxaki ezichaphazela zombini inyawo kunye nemilenze. Iindaba ezilungileyo kukuba kukho izinto onokuzenza ukuze uncede.
Nazi izizathu, unyango kunye neengcebiso zokukhusela iingxaki zonyawo eziqhelekileyo ngexesha lokukhulelwa.
Unokuba neemfuno ezahlukileyo kunomnye umntu, ngoko kufuneka uhlale ujonga ugqirha wakho ngaphambi kokuba uqale okanye unqumle nayiphi na inyango entsha okanye inkqubo yohambo.
Amagqabi aPhepha, iArches Arches, ne-Heel Pain
Izizathu: IiHormone zanda ngexesha lokukhulelwa. Amanye ala ma hormone anceda ukuphucula izigulane kunye nezinye izakhiwo ukuvumela ukuzalwa kwesisu. Ezi zi-hormone ezifanayo ziyakwazi ukukhulula iigaments ezinyaweni zakho, ezikhokelela ezinyaweni ezinqamlekileyo (iinqamle eziwa phantsi) kunye nokugqithisa ngaphezulu. Oku kukhululeka kwemigqa kunokunyusa ubungakanani bobuhlangu bakho ngexesha lokukhulelwa-kunokufuneka ugqoke isiqingatha okanye ubungakanani obukhulu emva kokubeleka.
Ukongezelela, isibeleko sakho, umntwana, kunye nesifuba senza inzuzo yokufumana ubunzima obubeka uxinzelelo olongezelelweyo kwiinyawo zakho eziye zaphazamiseka, ngakumbi iingqameko zakho. Akuqhelekanga kubafazi abakhulelweyo ukuba bathuthuke iintlungu zesithende (i-plantar fasciitis) ngenxa yesisindo esongezelelweyo kunye noxinzelelo kwimigangatho. Igumbi lakho lobunzima kunye nendlela ohamba ngayo kunye nokuma kwakho kuchaphazeleka ngenguqu emzimbeni wakho, kwaye oku kunokubangela iingxaki ngokulinganisela kwakho.
Ukuthintela / unyango:
- Zama ukugwema ukuma ixesha elide kwaye uhamba ngaphandle. Thatha ikhefu xa unako, kwaye uhlale phantsi uphakamise iinyawo zakho.
- Isisindo esithe xaxa, imizila ephumayo, kunye nokunciphisa ibhalansi yonke idinga inkxaso eyongezelelweyo yeenyawo. Ukuxhaswa, izicathulo ezifanelekileyo ngokufanelekileyo kunye ne-counter-counter-counter-arch support iyindawo efanelekileyo yokuqala. Ukuba usenenkathazo, jonga umculi wezobugcisa ukuze uxoxe ngeendlela zokuziphatha.
Inyawo ne-Ankle Inwell
Iingxaki: I- Edema (ukukhukhuma) yanda kwimizi emzimbeni wakho.
Ukuvulela ezinyaweni zakho nasezinqeni ngexesha lokukhulelwa kuqhelekileyo. Ngokuqhelekileyo kubangelwa ukwanda kwimiqulu yegazi eyenzekayo kukunceda usebenzise oksijini kunye nezondlo kumntwana wakho. Iimodemoni zokukhulelwa zingabangela ukuba utshintsho kwimithambo yegazi, ekhokelela ekuvupheni.
Yonke le mveliso efunekayo ifuna indawo, kwaye udla ngokuqhelekileyo uyidonsa phantsi kweenyawo zakho kunye neenyawo. Ungabona ukuba izicathulo zakho zinzima kakhulu. Ukwandiswa kobukhulu beenyawo ezibangelwa ukuvuvukala ziqhelekileyo kwaye zisesigxina. Ukuba ubona ukuvuvukala ebusweni bakho, malunga namehlo akho okanye ukuba ukukhukhuma kwenzeka ngokukhawuleza, kunjalo, kufuneka ubone udokotela ngokukhawuleza. Ezi zinokuba yimpawu ze- pre-eclampsia .
Ukuthintela / unyango:
- Musa ukumisa ixesha elide. Ukuhamba kuthatha iisifuba zakho zesebe zisebenza, ezinceda ukupompa ezinye zezikhupha eziphuma emilenzeni nasezinyaweni zakho. Oko kuthetha, qiniseka ukuba uphumule kangangeentsuku ngosuku, ukuphakamisa iinyawo zakho kunokwenzeka xa uhleli phantsi.
- Gqoka izitokisi zokunciphisa ukunceda ukunciphisa ukuvuvukala. Izitokisini eziphezulu ze-Knee zilungile, kodwa izitokisi eziphezulu zentambo zilunge ngakumbi kuba ziqinisekisa ukuba umbane ongeyomfuneko awuyi kuqokelela emadolweni akho.
- Xoxa ngamacandelo okuxinwa kwepneumatic zangaphandle kunye nogqirha wakho.
- Phuza amanzi amaninzi kulo lonke usuku. Zama ukuphepha ukutya okuqulethe ininzi yetyuwa, njengoko kuya kukwandisa ukugcinwa kwakho kwamanzi.
- Thatha ibhabha okanye uhambe udibise-amanzi abeka amandla angaphandle kwimbavu kwaye unceda ukunciphisa.
- Phumla ngakwesokunxele sakho. Oku kunciphisa uxinzelelo kwimithambo yegazi kwaye kuvumela umbane ophezulu ukuba uhambe ukusuka emilenzeni yakho ukuya emzimbeni wakho.
- Cinga i-reflexology ukunceda ukunciphisa ukuvuvukala.
- Gqoka ubukhulu besikhwele esifanelekileyo unyawo lwakho.
Cramps Leg
Iimbangela: Iigundane zomlenze ngokuqhelekileyo zibandakanya iindawo ezibuhlungu zethole. Akwacaci ukuba kutheni abafazi abakhulelweyo bezame ukufumana.
Kungenzeka ngenxa yeenguqu zengxubevange ye-calcium, izihlunu ezikhathele (ngenxa yokufumana ubunzima obongezelelweyo) okanye uxinzelelo oluvela kwisibeleko sakho esikhulayo kwimithambo yegazi kunye neentsholongwane. Iintlanzi zomlenze ziqhelekileyo kwixesha lesiqingatha sesibini. Ziyakwenzeka kokubili imini nobusuku kodwa ziqheleke kakhulu ebusuku.
Ukuthintela / unyango:
- Gweba uze uhlaziye izihlunu emilenzeni nasezinyaweni zakho.
- Hamba uhambo ukuze usebenzise umsebenzi.
- Thatha ibhubha elifudumeleyo ukuze uphumule imisipha yakho.
- Thetha ugqirha wakho malunga nokuthatha i-calcium, i-magnesium okanye i-vitamin B.
- Phuza amanzi amaninzi kulo lonke usuku.
- Ukuba ufumanisa i-cramp, welula ithambo lakho lenkomo ngokuguqa ngokuguqa ngamadolo kwaye ugqithise / unyuke unyawo lwakho empumleni yakho. Oku kuya kunceda ukukhulula i-spasm kwi-calf muscle.
Varicose Veins
Iingxaki: Iimvumba ze-Varicose ziyimvumba ezongeziweyo kwaye zihlala zinyama ngaphandle kwesikhumba. Bangase babonakale njengeentambo eziphosiweyo, ezibomvu okanye iintambo. Ukwandisa umthamo wegazi kunye ne-hormone yokukhulelwa yenza ukuba utshintsho kwimithambo yegazi engakhokelela kwimithanjeni ye-varicose. Iimvumba ze-Varicose nazo zibangelwa sisisindo sokubeleka kwakho kunye nosana olubeka uxinzelelo kwimithana yegazi. Iimvumba ze-Varicose ziqhelekile kwimilenze, kodwa zinokuthi zenzeke kwi-vulva ne-rectum (i-hemorrhoids).
Ukuthintela / unyango:
- Musa ukuma ixesha elide. Ukuhamba kuhle kuba kunceda ukugcina igazi lihamba kwiimisipha zakho, oko kukunceda ukuphepha igazi kwakhona entliziyweni yakho.
- Ukuba uqhubela umgama omde, yeka rhoqo ukulula kwaye usebenzise imilenze yakho. Oku kuya kunceda ukukhusela intlungu ye-thrombosis (DVT) enzulu.
- Zama ukuwela imilenze yakho, njengoko oku kunokufaka uxinzelelo kwimithanjeni yegazi kunye neentsholongwane.
- Thetha nogqirha wakho malunga nokuthatha iRutoside (rutin) kwi-trimester yakho yokugqibela.
Iingeneil Changes
Izizathu: Izithintelo zakho zikhula ngokukhawuleza ngexesha lokukhulelwa. Oku kudla ngokuba ngenxa yokwanda kwegazi kunye nokujikeleza kwama-hormone. Iimvithamini ezingaphantsi kokubeleka zinokukunceda ekuphuculeni impilo yonke yeenwele zakho kunye nezipikili. Nangona kunjalo, njengoko unikezela izondlo zentsana yakho, iiseli kwiintonga zakho ngezinye izihlandlo zingahlawulwa inani elaneleyo lezondlo, ezinokubangela ukuba uhlakulele utshintsho lweehayili ezinjengebrittleness, ridge okanye grooves ezihamba kwi-nail yakho, okanye emnyama , imizila echaziweyo / i-streaks (melanonychia) kwibhedi yepiki. Isipiko sinokude sikhululeke kwaye siwe. Ezi tshintsho zethambeka ziya kuhamba emva kokukhulelwa kwakho.
Ukuthintela / unyango:
- Ungagqoki izicathulo okanye iisokisi ezinzima kakhulu. Uxinzelelo olongezelelweyo abalubeka elukhunjini olujikeleze izipikili lunokubangela ukuba izikhonkwane ezinjengezinkuni.
- Yidla ukutya okunempilo, okunokulinganisela. Oku kuya kunceda ukubonelela izondlo ezifunekayo kuwe kunye nosana lwakho.
- Musa ukunqumla izihloko ezifutshane kakhulu. Isikhumba esikhukhulayo sinokuphelela emacaleni eminwe emfutshane, kubangele iziqu ezinje.
- Yiba nomnye umntu onqumle izibopho zakho okanye ufumane i- pedicure ukuba awukwazi ukubona / ukufikelela ezinyaweni zakho.
Igama elivela kwi-Verywell
Ulwazi olu ngasentla lukhokelo oluqhelekileyo. Izidingo zakho ziza kuba zihlukile. Hlola nodokotela wakho ngaphambi kokuba utshintshe nayiphi na unyango okanye uqalise uhlolo olutsha lomsebenzi .
> Imithombo:
> Segal NA, iBerzer ER, iTeran-Yengle P, i-Glass N, i-Hillstrom HJ, i-Yack i-HJ. Ukukhulelwa kubangela ukuba utshintsho oluhlala ngonaphakade luyi-Am J Phys Med Rehabil. 2013 Mar; 92 (3): 232-40.
> Smyth RM, Aflaifel N, Bamigboye AA. Amanyathelo okwenza imilenze ye-varicose kunye ne-edema yomlenze ekukhutheni. I-Cochraine Database Syst Rev. 2015 Oktobha 19; (10): CD001066.
> Tettambel MA. Ukusebenzisa imithi yokudibanisa ukuphatha abafazi abaneentlungu ezingapheliyo. J Am Osteopath Assoc . Novemba 2007; 107 (6): 17-20.
> Tunzi M, Grey GR. Iimeko zesikhumba eziqhelekileyo ngexesha lokukhulelwa. I-Phys Physician . 2007 Jan 15; 75 (2): 211-8.
> Zhou K, West HM, Zhang J, Xu L, Li W. Ukungenelela kwamagundane emilenze ekukhulelwe. Cochrane Database Syst Rev. 2015 Aug 11; (8): CD010655.