Amathiphu alandelayo azosiza ekuvimbeleni ukubukeka of Plantar Fasciitis kanye nalo ukuphindaphindiwe, kanye neiva kuLenoir okungase kuhlotshaniswe nayo.

• Njalo izivivinyo zokuguquguquka kanye nokwelula kwe-plantar fascia, imisipha yethole nezinyawo kanye ne-tendon ye-Achilles (i-tendon exhuma imisipha yethole ku-calcaneus, ithambo lesithende), kungakhathaliseki ukuthi uqhuba umdlalo onzima noma cha. Bheka Izivivinyo ngezansi.

Qaphela mayelana umkhuba wezemidlalo. Ngaphezu kokuba izicathulo ezanele, kubalulekile ukucabangela izincomo ezilandelayo:

• Hlonipha isidingo sabo sokuphumula;
• Gwema ukugijima isikhathi eside endaweni etshekile, endaweni eqinile (asphalt) noma ezindaweni ezingalingani. Khetha imigwaqo ewubhuqu;
• Khulisa kancane amabanga lapho ugijima;
• Yenza izivivinyo zokufudumala nokuvumelana nezimo ngaphambi kwanoma yimuphi umsebenzi womzimba ongadingi isikhathi esiningi futhi eside;
• Gcina i isisindo esinempilo ukugwema ukusebenza ngokweqile kwe-plantar fascia. Thatha isivivinyo sethu ukuze uthole inkomba yesisindo somzimba wakho noma i-BMI;
• Gqoka ezinye izicathulo enikeza ukwesekwa okuhle kwe-arch futhi ibambe ukushaqeka kuye ngohlobo lomsebenzi noma umsebenzi womzimba. Ukuze uthole induduzo eyengeziwe, ungafaka iphedi lesithende noma i-pad efana nendandatho ezicathulweni ukuze uvikele isithende, noma wengeze ilanga ukusekela kahle i-arch yonyawo. Ungayithola emakhemisi. Ungase futhi ube nesoli ebunjiwe ngokwezifiso eyenziwe uchwepheshe wezinyawo;
• Shintsha izicathulo zakho ngezimpawu zokuqala zokuguga. Ngokuqondene nezicathulo ezigijimayo, kufanele zishintshwe ngemva kokusetshenziswa cishe kwamakhilomitha angu-800, ngoba amaphedi ayaguga;
• Gwema ukuma isikhathi eside, ikakhulukazi uma ugqoke izicathulo ezinesoli eliqinile.