Hanyoyi masu zuwa zasu taimaka hana bayyanar of Plantar Fasciitis da rikitarwa, har daƙaya a Lenoir wanda za a iya danganta shi da shi.

• A kai a kai motsa jiki sassauci da kuma shimfiɗar ƙwanƙolin ciyayi, tsokoki na maraƙi da ƙafafu da kuma jijiyar Achilles (jinjin da ke haɗa tsokar maraƙi zuwa ƙashin ƙafa, ƙashin diddige), ko kuna yin wasanni masu buƙata ko a'a. Dubi Motsa jiki a kasa.

Yi hankali game da wasanni yi. Baya ga samun isassun takalma, yana da mahimmanci a yi la'akari da shawarwari masu zuwa:

• Mutunta bukatunsu na hutu;
• A guji yin gudu na dogon lokaci akan ƙasa mai gangare, akan tauri (kwalta) ko saman ƙasa mara daidaituwa. Fi son ƙazantattun hanyoyi;
• Sannu a hankali ƙara nisa lokacin tsere;
• Yi motsa jiki mai ɗumi da sassauci kafin duk wani aiki na jiki wanda ba shi da wahala da tsawaitawa;
• Kula da a nauyi lafiya don kauce wa wuce gona da iri na shuke-shuke. Yi gwajin mu don gano ma'aunin jikin ku ko BMI;
• Sanya wasu shoes wanda ke ba da goyon baya mai kyau na baka da kuma shayar da hankali dangane da nau'in aiki ko aikin jiki. Don ƙarin kwanciyar hankali, zaku iya saka takalmin diddige ko kullin zobe a cikin takalma don kare diddige, ko ƙara wani abu. rãnã don tallafawa baka na ƙafa yadda ya kamata. Kuna iya samunsa a cikin kantin magani. Hakanan zaka iya samun tafin kafa na al'ada wanda ƙwararren ƙafa ya yi;
• Sauya takalmanku a farkon alamun lalacewa. Game da takalman gudu, dole ne a maye gurbin su bayan kimanin kilomita 800 na amfani, saboda kullun sun ƙare;
• Ka guji tsayawa tsayin daka, musamman idan sanye da takalmi mai tauri.