Izinyathelo Zokuthatha Ukuvimbela Ukulimala Okubuhlungu
Izindaba ezinhle ukuthi ukuhamba kuholela ekulimaleni okuncane kunemidlalo efana nokugijima. Izindaba ezimbi ukuthi ukulimala kungenzeka. Umchwepheshe wezokwelapha uTed L. Forcum, DC, DACBSP, wakhuluma nabahambahambayo e-Ero-Fit Racewalk Retreat mayelana nokulimala okuvamile okuhambayo.
Ukulimala Okuvamile Ukuhamba
- Ama-Splints we-Shin: Lesi yisimo esivame kakhulu ukuhlangenwe nakho kwabasha abahamba phambili, ikakhulukazi uma bezama ukuhamba ngokushesha. Ubuchopho be-Shin ubuhlungu emlenzeni ophansi oma lapho wehlisa noma uyeka. Bona izimbangela nezilungiso zezingqimba ze-shin .
- Isithende Spurs / Plantar fasciitis Forcum uthi kukhona isifo se-fasciitis nesitshalo esithende. Yilokho buhlungu phansi kwezinyawo zakho okulimaza ikakhulu into yokuqala ekuseni uma uzama ukuphuma embhedeni futhi uhlale kuwo, noma emva kokuhlala isikhathi esithile. Kubangelwa ukulimaza i-fascia enzima phansi kweenyawo zakho. Kungathatha amasonto amaningana ukuze alulame kusuka ku-fasciitis plantar. Uzodinga ukuphumula nokunciphisa ukuhamba kwakho. Bheka izinketho eziphezulu ze-heel spur kanye nokukhululeka kwe-plantar fasciitis
Ukuvimbela Ukulimala Ukuhamba
Kunezinto eziningana ongazenza ukuze unciphise ingozi yokulimala ekuhambeni. Iningi lazo izinto owake wazizwa kuwo wonke umuntu kusuka kumama wakho kuya othisha bakho bezemidlalo nabaqeqeshi bezemidlalo esikhathini esidlule:
- Izicathulo ezifanele: Yiya kuchwepheshe ofanelekile futhi uthole izicathulo ezifanele ezinyaweni zakho . Ukulimala okuningi kubangelwa ukudluliselwa kwamagama amaningi , okungaqondiswa izicathulo zokugijima zanamuhla. Ukulimala okuningi kubangelwa ukugqoka izicathulo zakudala, ezifile. Udinga ukufaka izicathulo zakho zokuhamba ngezinyawo ngamakhilomitha angu-500. Nakuba izicathulo ezinhle ziyizindleko, zithengeka kakhulu kunokudinga ukwelashwa.
- Ukufudumala: I- Tight, imisipha ebandayo iyisethaphu sokulimala. Vumbela ngezinga elilula ngaphambi kokuba uhlanganyele emisebenzini enamandla kakhulu. Ngenkathi ucwaningo lungazange lisekelwe ukuthungatha ngaphambi komsebenzi ukuvimbela ukulimala, ukwenza ezinye izimo eziguquguqukayo ezithatha ukuthatha izingxenye zakho ngokusebenzisa uhla olugcwele lokunyuswa kunconywa abanye abaqeqeshi.
- Ukudla okunomsoco: Ingabe unikeza umzimba wakho ezihlukahlukene ukudla okwanele ezakhiweni ukuze ukwazi ukwakha nokulungisa imisipha? I-multi-vitamin amaningi elula futhi engabizi kungenzeka ukuthi konke okudingayo kunezingxenye ze-fad.
- Phindela isisu sakho: Yazi umzimba wakho futhi usebenze ekuqondiseni ukuhamba kwakho kokuhamba . Lokhu kungavimbela ukuqina entanyeni yakho, emuva, emahlombe, nasezinkalweni.
- Iqhwa: Gwema njalo ukulimala noma uhlobo lokugcina ukuvuvukala ekubhubhiseni izicubu.
- Ukulala: Udinga ukulala ukuze unike umzimba wakho isikhathi sokwakha imisipha nokulimala kokulungisa.
- Izinguquko ezincane ekuqeqesheni: Ukwandisa ibanga lakho kungabi ngaphezu kwamaphesenti ayishumi ngesonto. Ungabi isosha sempelasonto , usebenze kulo lonke isonto.
- Ifomu elifanele: Amaphutha okuhamba okujwayelekile njengamahloni kakhulu, ebuka phansi, egoqa izingalo zakho phezulu kwesifuba sakho konke kungabangela ukucindezeleka nokulimala. Hamba ubude nge-chin up up futhi amehlo phambili, izingalo zigobile ama-degree angu-90 futhi ungagudluki ngaphezu kwesifuba sakho.
- Ukweqa ngaphezulu : Lokhu kungukuthi uphonsa umlenze wakho kude kakhulu, ungakhulumi ngokungahambisani nesigcawu sakho futhi ukhululeke ngokweqile isisindo sakho lapho unyawo lwakho luhlasela. Ungase uzizwe lokhu ekukhuphukeni ngenxa yento efanayo. Ukuze ulungise lokhu, wehlisa futhi ufinyelele isiteleka sakho. Gxila ekuxosheni ngezinyawo zakho ezinyaweni kunokuba ukhulise umlenze wakho wangaphambili kuze kube manje ngeqhaza ngalinye. Inyawo lakho lokuhola kufanele lisondele emzimbeni wakho, uqhubekele isinyathelo bese uphaqa ngezandla zakho. Lokhu kuzothuthukisa amandla akho kanye nesivinini somkhawulo futhi ususe umkhuba owandayo. Isandiso sakho kufanele sibe ngemuva, hhayi ngaphambili.
- Izindwangu eziphakeme: Ukweqa ngaphezulu kungenziwa kubi kakhulu ngokugqoka izicathulo ngesithende esiphezulu (uma kuqhathaniswa ne-forefoot). Izicathulo zokuhamba ezihamba phambili ziyoba nomthelela omkhulu kakhulu phakathi kokuphakama kwesithende nokuphakama kwe-forefoot.
- Ukwedlulisa okuphezulu : Lona lapho unyawo lugxila ngaphakathi ngokweqile kwisinyathelo ngasinye. Uma uvame ukukwenza lokhu futhi ugqoke izicathulo ezindala kanye nokuthi zidiliziwe, uzibekele ukulimala. Thola ukulawula okusha okuhamba phambili okugijima izicathulo.
U-Ted Forcum uye wakhonza njenge-chiropractor yeqembu emaphandleni asePortland Winterhawks, ePortland Timbers, nakwezemidlalo ze-PGA Tour, futhi wayekade esebenza bezokwelapha kwiTy Olympic Team ka-2007-2008.
Ukhonza eMkhandlwini weMidlalo Yezemidlalo yaseMelika.
> Imithombo:
> Plantar Fasciitis, i-American Orthopedic Foot & Ankle Society (AOFAS)
> Moen MH, Tol JL, Weir A, Steunebrink M, De Winter TC. "Umuthi we-tialal stress stress: ukubuyekezwa okubucayi." I-Med Med . 2009; 39 (7): 523-46. i-doi: 10.2165 / 00007256-200939070-00002.