Malangizo otsatirawa adzakuthandizani kupewa maonekedwe of Plantar Fasciitis ndi zake kubwezeretsedwa, komansomunga mu Lenoir zomwe zingagwirizane nazo.

• Nthawi zonse kusinthasintha zochitika ndi kutambasula kwa plantar fascia, ng'ombe ndi minofu ya phazi komanso tendon Achilles (tendon kulumikiza minofu ya ng'ombe ku calcaneus, fupa la chidendene), kaya mukuchita masewera olimbitsa thupi kapena ayi. Onani Zolimbitsa thupi pansipa.

Samalani nazo masewera kuchita. Kuwonjezera kukhala nsapato zokwanira, ndikofunika kuganizira zotsatirazi:

• Lemekezani kufunika kwawo kwa kupuma;
• Pewani kuthamanga kwa nthawi yayitali pamalo otsetsereka, pamalo olimba (asphalt) kapena pamalo osagwirizana. Kondani misewu yafumbi;
• Pang'onopang'ono onjezerani mitunda pothamanga;
• Chitani masewera olimbitsa thupi ndi kusinthasintha musanachite masewera olimbitsa thupi omwe sakhala ovuta komanso otalika;
• Sungani a kulemera kwathanzi kupewa kugwira ntchito mopambanitsa plantar fascia. Yesani mayeso athu kuti mudziwe kuchuluka kwa thupi lanu kapena BMI;
• Valani zina Nsapato zomwe zimapereka chithandizo chabwino cha arch ndi kuyamwa zododometsa kutengera mtundu wa ntchito kapena zolimbitsa thupi. Kuti mutonthozedwe kwambiri, mukhoza kuyika chidendene kapena chovala chokhala ngati mphete mu nsapato kuti muteteze chidendene, kapena kuwonjezera dzuwa kuthandizira bwino phazi la phazi. Mutha kuzipeza m'ma pharmacies. Mukhozanso kukhala ndi chizolowezi chopangidwa chokha chopangidwa ndi katswiri wa phazi;
• Bwezerani nsapato zanu pazizindikiro zoyambirira za kuvala. Ponena za nsapato zothamanga, ziyenera kusinthidwa pambuyo pa mtunda wa makilomita pafupifupi 800, chifukwa mapepala amatha;
• Pewani kuyimirira kwa nthawi yayitali, makamaka ngati mutavala nsapato zolimba.