Pob luj taws me me, tsa cov calcium uas tso rau ze ntawm lub hauv paus pob taws. Pob luj taws tuaj yeem tshwm sim los ntawm kev rov ua ub no (xws li seev cev thiab khiav), lossis lawv tuaj yeem tsim vim yog plantar fasciitis. Yog tias hauv qab koj txhais taw nyob ze koj pob taws mob, koj tuaj yeem muaj pob taws nrawm. Txo qhov mob los ntawm kev ntim cov dej khov (lub hnab khov ua los ntawm cov khov khov) thiab noj ibuprofen. Koj kuj tseem tuaj yeem siv kev kho mob hauv tsev, xws li hnav lub phiab thiab ua haujlwm ncab tshwj xeeb. Yog tias kev kho tsev tsis ua haujlwm, nrog koj tus kws kho mob tham txog kev txhaj tshuaj cortisone lossis phais.
Kauj ruam
Txoj Kev 1 ntawm 3: Sim Kho Tsev
Kauj Ruam 1. Mus ntsib kws kho mob kom paub qhov tseeb txhawm rau txheeb xyuas qhov teeb meem kom paub tseeb
Yog tias koj tseem tsis tau txais kev kuaj mob ntxiv, mus ntsib koj tus kws kho mob ua ntej koj sim ua ib qho tshuaj hauv tsev. Qee qhov xwm txheej yuav muaj cov tsos mob uas zoo ib yam li pob luj taws. Tej zaum tus kws kho mob yuav tshuaj xyuas lub cev thiab xoo hluav taws xob lossis CT ntsuas kom paub tseeb qhov kev kuaj mob thiab qhia kev kho kom tsim nyog.
Nug koj tus kws kho mob txog kev kho tsev uas koj xav siv thaum koj mus rau nws lub tsev kho mob
Kauj Ruam 2. Hnav daim pam hmo ntuj kom kho pob luj taws thaum koj tsaug zog
Kev sib tsoo hmo ntuj yog kab zauv uas txuas rau ntawm txhais ceg, pob taws, thiab ceg qis uas mob tib lub sijhawm. Qhov kev sib tsoo no yuav ncab cov hlab ntsha fascia thaum koj tsaug zog, uas tuaj yeem pab daws qhov mob.
- Cov cuab yeej no feem ntau hu ua "plantar fasciitis night splint" lossis "heel splint." Koj tuaj yeem yuav nws online, tom khw muag khoom kis las, lossis tom khw muag khoom kho mob.
- Cov kev sib tsoo no tau tsim ua qhov me me, nruab nrab, thiab qhov loj me. Qee tus lej suav nrog cov khau loj.
- Tej zaum koj yuav tsis xis nyob thawj zaug koj tso rau ntawm lub cuab yeej, tab sis hmo ntuj kev sib tsoo tau pov thawj tias ua tau zoo heev.
- Ib hmo sib tsoo tuaj yeem ua rau Achilles tendon thiab plantar fascia ncab thaum koj tsaug zog kom cov ntaub npog ntsej muag yuav ntev dua.
- Ib hmo sib tsoo yuav ncab cov leeg leeg thiab txhawb nqa tus taw ntawm ko taw.
- Kev sib tsoo hmo ntuj yuav tsum siv tas li txhua hmo. Txwv tsis pub, nws cov txiaj ntsig yuav poob qis.
Kauj Ruam 3. Ua cov plantar fascia ncab kom xoob cov leeg
Zaum hauv av nrog koj ob txhais ceg ncaj tawm ntawm koj xub ntiag. Hla tus ceg cuam tshuam los ntawm pob luj spur hla lub hauv caug ntawm lwm ceg. Nkag koj cov ntiv taw ncaj thiab maj mam rub lawv mus rau koj lub cev. Yog tias koj muaj teeb meem ncav cuag koj cov ntiv taw, qhwv phuam ncig lawv thiab rub daim phuam tawm.
- Tuav qhov ncab no txog 10 vib nas this thiab rov ua dua 20 zaug. Yog tias koj xav tau, koj tseem tuaj yeem hloov ceg uas tsis muaj pob taws txhawb kom ncab!
- Ua qoj ib ce thaum sawv ntxov ua ntej koj sawv lossis taug kev.
Kauj Ruam 4. Ua cov ncab ncab kom ntxiv dag zog thiab ua kom ntev cov plantar fascia
Muab koj txhais tes tso rau ntawm phab ntsa. Ntev ceg cuam tshuam los ntawm pob taws txhawb nqa tom qab lub cev, thiab ua kom ceg ncaj. Muab txoj kab noj qab nyob zoo tso rau pem hauv ntej nrog lub hauv caug khoov. Thawb koj lub duav mus rau ntawm phab ntsa thiab tuav qhov ncab no li 10 vib nas this. Koj yuav hnov qhov rub hauv cov leeg leeg.
Rov ua qhov kev ncab no 20 zaug. Koj tseem tuaj yeem ua qhov ncab ntawm ob txhais ceg noj qab nyob zoo
Kauj Ruam 5. Sim cov txheej txheem duav ntawm ko taw cuam tshuam los ntawm pob taws spur
Yuav ntoo dowels (puag ncig) nrog qhov ntev ntawm 15 cm thiab txoj kab uas hla ntawm 2 cm. Sawv ntsug tuav ntawm lub rooj ntev zaum, tom qab ntawd tso qhov mob ntawm lub duav thiab nias khov kho. Dov lub dowel rov qab los thiab hla thaj tsam cuam tshuam rau 1-2 feeb. Thaum xub thawj ceg yuav mob heev, tab sis nws yuav maj mam txo qis thaum koj ua cov txheej txheem.
Rov ua qhov haujlwm no ntau zaus hauv ib hnub. Tom qab ob peb hnub tau dhau mus, qhov mob yuav ploj mus txawm tias nws mob thawj zaug
Txoj Kev 2 ntawm 3: Tau Txais Kev Kho Mob
Kauj Ruam 1. Mus ntsib kws kho mob thiab thov txhaj tshuaj cortisone
Cortisone yog cov tshuaj steroid uas muaj zog tiv thaiv kab mob. Nug koj tus kws kho mob txog tshuaj plantar fascial cortisone los txo qhov mob thiab mob. Qee tus kws kho mob thiab kws kho mob yuav zoo siab muab qhov tshuaj no rau koj hauv lawv lub tsev kho mob, lossis xa koj mus rau tus kws tshaj lij rau txheej txheem no.
- Cortisone feem ntau yuav pib ua haujlwm tsis pub dhau 3-5 hnub tom qab txhaj tshuaj. Cov teebmeem tuaj yeem kav ntev li ob peb hnub mus rau ntau lub hlis (cov txiaj ntsig yuav txawv).
- Cov neeg feem coob tuaj yeem hla txoj kev kho mob no yam xyuam xim.
- Kev txhaj tshuaj Cortisone feem ntau ua haujlwm raws li kev daws teeb meem ib ntus thiab koj tus kws kho mob yuav txwv qhov nyiaj koj tuaj yeem tau txais. Muab ntau qhov txhaj tshuaj rau tib thaj chaw tuaj yeem ua rau tawg paj ntoo.
- Nco ntsoov, ntau yam xwm txheej tuaj yeem ua rau pob taws mob dua li pob txha pob txha.
Kauj Ruam 2. Tau txais lub ncoo orthotic los ntawm kws kho qhov muag uas tau kho rau koj
Cov hom orthotic pawm no feem ntau kim dua li lub tais pob tawb thiab cov insoles uas koj tuaj yeem yuav yam tsis muaj daim ntawv yuav tshuaj. Txawm li cas los xij, cov pawm no tau tsim tshwj xeeb rau koj cov kev xav tau kom lawv muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo nyob rau lub sijhawm ntev.
Yog tias koj saib xyuas lawv kom raug, cov ntaub qhwv orthotic no feem ntau tuaj yeem kav ntev txog tsib xyoos
Kauj Ruam 3. Tham nrog koj tus kws kho mob txog kev kho lub cev poob qis los yog ESWT (kev kho lub cev poob siab ntxiv)
ESWT yog txheej txheem kho mob uas tsis yog ua los ntawm kev xa cov hluav taws xob uas muaj zog loj uas tau kis mus rau cov nqaij nyob ib puag ncig pob taws. Qhov no tuaj yeem txhawb kev kho cov ntaub so ntswg puas tsuaj.
- Feem ntau koj yuav tsum tau mus ntsib ESWT ntau li ntau ntu nyob rau lub sijhawm uas tau txiav txim los ntawm koj tus kws kho mob. Qhov mob yuav zoo tuaj sai li sai tau thaum koj tau txais kev kho mob, thiab pob taws pob txha yuav pib txhim kho hauv ob peb hnub.
- ESWT tsis muab cov txiaj ntsig zoo ib yam. Cov txheej txheem no feem ntau yog siv qhov chaw kawg ua ntej sim phais.
- Nws tsis paub vim li cas ESWT ua haujlwm hauv qee tus neeg. Qhov no yuav yog vim nthwv dej nthe ua rau mob hauv thaj chaw kho kom lub cev xa ntshav ntxiv mus rau thaj chaw, uas ua rau txhawb txoj kev kho kom zoo.
Kauj Ruam 4. Tau phais yog tias lwm yam kev kho mob tsis ua haujlwm
Ua ntej yuav phais, kws kho mob feem ntau yuav muab kev saib xyuas hauv tsev txog li 12 lub hlis. Yog tias lwm yam kev kho mob tsis txo qhov mob, sab laj nrog kws kho mob kom phais. Kev phais tsis yog ib txwm ua tiav hauv kev kho tus mob no thiab yuav tsum tsuas yog ua qhov kawg. Muaj 2 hom kev phais uas tuaj yeem ua los ntawm kws kho mob:
- Instep plantar fasciotomy: cov txheej txheem no yog ua los ntawm kev tshem tawm ib feem ntawm plantar fascia kom txo qis ntawm lub paj hlwb hauv ko taw. Qee qhov teeb meem tshwm sim uas tuaj yeem tshwm sim suav nrog kev raug mob paj hlwb, tsis ruaj khov, thiab tawg ntawm plantar fascia. Txawm li cas los xij, yog tias cov txiaj ntsig tau txais los ntawm cov txheej txheem no ntau dua qhov txaus ntshai, koj tuaj yeem siv qhov kev xaiv no.
- Endoscopic plantar fasciotomy: txheej txheem no zoo ib yam li instep plantar fasciotomy, tab sis siv qhov me me txhawm rau tso cai rau pob taws kom kho sai dua. Cov txheej txheem endoscopic no ua rau muaj kev puas tsuaj ntawm cov hlab ntsha ntau dua. Yog li, ua tib zoo xav ua ntej koj xaiv qhov kev xaiv no.
Txoj Kev 3 ntawm 3: Txo Pob Zeb Spur Mob
Kauj Ruam 1. Tsis txhob qoj ib ce thiab so
Muaj ntau li ntau tau tsis txhob siv lub qhov txhab mob tsawg kawg ib lub lim tiam. Xav txog yam uas yuav ua rau muaj teeb meem no thaum koj so, thiab nrhiav txoj hauv kev los ua haujlwm ib puag ncig nws. Qee yam uas tuaj yeem ua rau pob txha pob txha muaj xws li:
- Ntau dhau los, lossis khiav ntawm cov tawv tawv zoo li pob zeb
- Cov leeg leeg nruj
- Khau uas tsis nqus tau qhov poob siab zoo
Kauj Ruam 2. Muab cov pob khov nab kuab rau pob taws
Thov lub pob khov rau ntawm pob taws rau 10-15 feeb tsawg kawg 2 zaug hauv ib hnub. Cov dej khov tuaj yeem pab daws qhov mob thiab tiv thaiv pob txha o los ntawm kev txo cov ntshav ntws mus rau thaj chaw.
Koj tseem tuaj yeem tso koj txhais taw tso rau hauv lub tub yees txias lossis lub raj mis yog tias koj muaj plantar fasciitis uas nrog cov pob txha nrawm
Kauj Ruam 3. Sim daws qhov mob uas siv cov tshuaj tsis-steroidal anti-inflammatory lossis NSAIDs (cov tshuaj tsis-steroidal anti-inflammatory tshuaj)
Qee cov tshuaj yuav tom khw xws li naproxen thiab ibuprofen tuaj yeem txo qhov mob ib ntus thiab pab txo qhov mob. Thaum pob taws spur tsis zoo, koj tuaj yeem siv cov tshuaj no tau zoo txhua hnub yog tias koj ua raws cov lus qhia rau kev siv uas tau teev tseg hauv pob.
- Mus ntsib kws kho mob yog tias cov kws kho mob tsis tuaj yeem daws qhov mob los ntawm pob luj taws.
- Mus ntsib kws kho mob yog tias muaj o hauv qee qhov pob qij txha, thiab cov tshuaj tiv thaiv tsis tuaj yeem kho nws.
Kauj Ruam 4. Yuav lub khob pob luj taws lossis lub hauv caug los tiv thaiv ko taw hauv khau
Lub ncoo ntxiv no tuaj yeem txo qhov mob thaum koj sawv lossis taug kev. Cov ntaub mos mos silicone pob luj yog pheej yig thiab tuaj yeem yuav yam tsis muaj ntawv yuav tshuaj. Koj tseem tuaj yeem yuav cov insoles yam tsis muaj ntawv yuav tshuaj rau tus nqi pheej yig heev.
- Siv lub khob khob hauv ncoo kom pab ncaj cov pob txha hauv koj txhais taw thiab tiv thaiv koj pob taws. Tej zaum koj txhais taw yuav hws ntau dua thaum koj hnav lub lauj kaub tais diav. Yog li koj yuav tsum hloov thom khwm thiab khau ntau zaus.
- Yuav cov khoom lag luam thoob ntiaj teb ntawm lub khw khau lossis khw muag tshuaj. Nias ntawm lub koov kom ntseeg tau tias ib leeg tsis tawm. Koj tseem tuaj yeem nqa cov insoles mus rau kws kho mob kom lawv hloov kho kom haum koj txhais taw.
Kauj Ruam 5. Maj mam rov qab mus ua haujlwm txhua hnub
Feem ntau, koj yuav hnov mob heev yog tias koj tam sim ua ib ce hnyav uas tso siab lossis cuam tshuam rau koj pob taws. Nkag siab txog koj lub cev thiab hloov mus rau lwm hom kev tawm dag zog xws li ua luam dej lossis caij tsheb kauj vab kom txog thaum pob taws txhawb kom zoo.
Lub tswv yim
- Kev kho pob taws spurs siv sijhawm ntev. Tej zaum koj yuav mob ob peb hlis ua ntej pob taws kho kom zoo.
- Ntau li ntau tau tsis txhob siv pob taws ib pliag. Siv pob taws siab yog tias koj xav tau tiag tiag.
- Yog tias koj yog tus khiav, tsum tsum khiav yog tias pob taws spur tsis zoo.
