Umbuzo: Ngingumgijimi othuthukise ubuhlungu emadolweni ngenkathi esebenza. Uchwepheshe wezokwelapha wabukela izinyawo zami futhi wabona ukuthi ngiphinde ngiphakamise. Ingabe kufanele ngisebenzise uhlobo olukhethekile lwesicathulo ukuze ngisize ukuvimbela ukulimala kwesikhathi esizayo ngenkathi ngisebenza?
Impendulo:
Ukugijima kuyimidlalo enhle, kodwa futhi kungaba nzima kumajoyini emilenze. Izinkinga ezibandakanya iziqhwa, amadolo, nama-ankle yiziza ezivamile zokulimala .
I-Patellofemoral stress syndrome kanye ne-uliotibial band friction syndrome kukhona ukulimala okungathatha amasonto, noma izinyanga, ukuphulukisa futhi kungadlulisa isimiso sakho sokusebenza. Uma ungumgijimi, kungenzeka ukuthi uhlushwa uhlobo oluthile lokulimala okuhlobene nokusebenza ngesikhathi sokusebenza kwakho, futhi kunezinhlobo eziningi zokwelashwa nezinyathelo ezitholakalayo ukukusiza ukunciphisa ithuba lokulimala.
Ukushintsha izicathulo zakho zokugijima nezicathulo ezigqoke ngokuqondile izinyawo zakho ingumcabango owodwa ovame ukuvimbela ukulimala okusebenzayo. Kodwa ingabe ugqoke izicathulo ezifanele ngenkathi ugijima (noma uhamba) uvimbela ukulimala?
I-Case for Over-Pronation njengoba Isizathu Sokulimala
Ukwedluliselwa kwamagama ngaphezulu kunesimo lapho unyawo noma izinyawo zakho ziphendukela ngokweqile uma ume futhi uhamba noma ugijima. Uma uphawula ngokweqile unyawo lwakho lapho lihlaselwa phansi, ungase ubone ukuthi unyawo lwakho nezinyawo zakho zijikeleza futhi ukuwa kwakho kuwela. Uma lokhu kwenzeka, u-shin wakho nomthanga uphinde ujikeleze ngaphakathi.
Ukujikeleza kwangaphakathi ngokweqile komlenze wakho ngenkathi uhamba noma ugijima kungabangela ukwanda okukhulu ezakhiweni ezungeze unyawo lwakho, amadolo, nesikhumba. Imisipha emlenzeni wakho, okungukuthi i-hamstrings, i-quadriceps, ne-gluteus medius, kumele isebenze kanzima ukuze ulondoloze umlenze wakho endaweni engcono kakhulu yokusebenza.
Ukwehluleka kwalezi misipha ukwenza lokhu kungase kube imbangela yokulimala.
Ngakho-ke uma ukuphinyiswa ngokweqile kungabangela ukujikeleza ngaphakathi kwangaphakathi komlenze wakho, futhi ukujikeleza ngaphakathi kwangaphakathi komlenze wakho kungabangela ukulimala, bese ulungisa inkinga yokudlulisa phambili ngezicathulo ezisekela kanye nama-orthotics, kwesokudla?
Mhlawumbe hhayi.
Eminyakeni eminingi, abagijimi kanye nabanye abagijimi baye bakhetha izicathulo ezifanele ngokusekelwe esikhundleni sezinyawo zabo. Abaphambili-ama-pronator badinga izicathulo zokusekela unyawo, abantu abanezinyawo ezingathathi hlangothi badinga izicathulo ezingathathi hlangothi, futhi abaphathi abangaphansi kwezinguquko (abaphathi) badinga izicathulo ezivumela ukunyakaza okwengeziwe.
Ake sibheke Ubufakazi
Ucwaningo olunyatheliswa ngo-2013 eBritish Journal of Sports Medicine luhlolisise umphumela wokugqoka isicathulo esingathathi hlangothi sokusebenza, kungakhathaliseki ukuthi unyawo luni noma isikhundla.
Abacwaningi bahlola abagijimi abangu-927 nabadlali abathintekayo. Abaningi-abahumushi, izinyawo ezingathathi hlangothi, noma abangaphansi kwe-pronator bonke banikwe isisindo esifanayo sokugijima futhi balandelwa unyaka. Ababambe iqhaza baqashwe ngokulimala, okuhlanganisa noma yisiphi isikhalazo semishuloskeletal imilenze noma emuva ngenxa yokusebenza.
Kulabo abagijimi abangu-927 ababambe iqhaza kulolu cwaningo, abangu-252 abahlanganyeli babhekene nokulimala ngenxa yokusebenza. Ngenkathi uhlobo lokuhamba ngezinyawo lwalufakwa phakathi kwedatha, kubonise ukuthi akukhathaleki ukuthi yiluphi uhlobo lonyawo onalo; Amazinga okulimala ayebalwa ngokufanayo ngaphandle kokungena kwezinyawo.
Eqinisweni, abakwa-over-pronators balimala ngaphansi kwabathintekayo abanomkhondo onyawo olungathathi hlangothi.
Esinye isifundo esashicilelwe kuyi- Journal of the American Medical Association sihlole imiphumela yokusebenzisa uhlobo oluthile lokufaka esikhwameni sakho ukusiza ukwelapha i-osteoarthritis yamadolo. Abahloli bahlaziya imiphumela yezifundo eziningi ezihlukene ekusetshenzisweni kokufakwa komgodla wokugwedla ukuguqulwa kwamadolo. Lezi zifaka usizo ekuguquleni isikhundla semadolo akho futhi uthathe ingcindezi yezinhlaka ze-arthritic ngaphakathi kokubambisana ngakho-ke kungasiza ekunciphiseni ubuhlungu.
Imiphumela yokuhlaziywa kubonise ukuthi ukusetshenziswa kwezintambo ze-lateral zezinhlungu zamadolo kusiza abanye abantu ukuba banciphise ubuhlungu bamadolo.
Uma kuqhathaniswa nokusetshenziswa kokufaka hlangothi hlangana nesihlangu, bekungekho umehluko obalako wokukhulula emadolweni. Kubonakala sengathi ukuguquka kwesimo sezinyawo ngokufaka noma izinhlobo zezinwele ezikhethekile akuthinti ubuhlungu bendondo.
Ingabe lokhu kusho ukuthi wonke umuntu kufanele nje agqoke noma yisiphi isicathulo abayifunayo? Mhlawumbe hhayi. Iphepha le- 2014 le-American Academy of Pediatrics lihlehlisiwe ukunyatheliswa kwezinyawo njengento eyingozi engozini yokulimala kwangaphakathi kwe-ligament kubantu abasha. Mhlawumbe ukugcina unyawo esimweni esihle kunazo zonke abagijimi abasha bangase bazuze.
Ngaphansi
Ngokusekelwe emiphumeleni yezifundo, ukukhethwa kwezicathulo zakho akubonakali ukuthi kuyinguquko eqinile ukusiza ukuvimbela ukulimala ngenkathi kusebenza. Kufanele wenze kahle ngokukhetha isihlangu esikhwameni esisezingeni elifanele futhi uzizwa ukhululekile ngenkathi uhamba futhi usebenza.
Uma uqala uhlelo oluhle, kungase kube umqondo omuhle ukuvakashela nomhlengikazi womzimba ukuhlola izinto ezingabangela ukulimala. Angakwazi ukuhlola ukuguquguquka nokuqina kwakho futhi unikeze uhlelo lokuzivocavoca olungasiza ukugcina amalunga akho aphilile futhi akugcine uhamba kahle.
Imithombo: Nielsen R, et al. "Ukunyakaza kwama-foot akuhlobene nokufaka ingozi yokulimala kakhudlwana kubagijimi abahamba phambili abagqoke isihlangu esingathathi hlangothi: isifundo seqembu labafundi abaneminyaka engu-1." I-Br J Sports Med. 13 Juni 2013.
Parkes MJ, Maricar N, uLunt M, et al. I-Lateral Wedge Insoles njenge-Treatment Conservative for Pain in Patients With Medial Knee Osteoarthritis: Ukuhlaziywa kwe-Meta. I-JAMA. 2013; 310 (7): 722-730