Mazano anotevera achabatsira kudzivirira chitarisiko of Plantar Fasciitis uye iyo kudzokorora, naizvozvowomunzwa muLenoir izvo zvinogona kubatanidzwa nazvo.

• nguva zhinji flexibility exercises uye kutambanudza kwe plantar fascia, mhuru nemakumbo etsoka pamwe chete neAchilles tendon (tendon inobatanidza mhuru dzemhuru kune calcaneus, chitsitsinho pfupa), kana iwe usingadzidzisi mutambo unoda. Ona Maekisesaizi pazasi.

Ngwarira pamusoro mitambo yekudzidzira. Kuwedzera kuva shangu dzakakwana, zvakakosha kufunga nezve zvinotevera zvinokurudzira:

• Remekedza kuda kwavo kuzorora;
• Dzivisa kumhanya kwenguva yakareba panzvimbo yakatenuka, pane yakaoma (asphalt) kana nzvimbo dzisina kuenzana. Kuda migwagwa ine tsvina;
• Zvishoma nezvishoma wedzera madaro paunenge uchimhanya;
• Ita maekisesaizi ekudziya-up uye kushanduka-shanduka usati waita chero chiitiko chemuviri chisinganyanyi kudikanwa uye chakareba;
• Chengetedza a healthy health kudzivirira kushanda zvakanyanya iyo plantar fascia. Tora bvunzo yedu kuti uone muviri wako misa index kana BMI;
• Pfeka zvimwe Shangu iyo inopa yakanaka arch rutsigiro uye inonwisa kuvhunduka zvichienderana nerudzi rwebasa kana chiitiko chemuviri. Kuti uwedzere kunyaradza, iwe unogona kuisa chitsitsinho chepedhi kana pedhi yakaita mhete mushangu kudzivirira chitsitsinho, kana kuwedzera Chete kutsigira zvakakodzera arch yetsoka. Unogona kuzviwana muma pharmacy. Iwe unogona zvakare kuve netsika yakaumbwa sole yakagadzirwa netsoka nyanzvi;
• Dzorera shangu dzako pazviratidzo zvekutanga zvekupfeka. Kana dziri shangu dzekumhanya, dzinofanirwa kutsiviwa mushure memakiromita angangoita 800 ekushandiswa, nekuti mapadhi anosakara;
• Dzivisa kumira kwenguva yakareba, kunyanya kana wakapfeka shangu dzakasimba.