Ukumemezela kuyinto ukunyakaza kwemvelo yonyawo lwakho ngesikhathi uhamba nokugijima. Abahamba ngezinyawo nabagijimi bazovame ukuzwa amagama okubiza amagama, ukugadlulela, nokuphambana phansi, ikakhulukazi lapho bexoxa ngemikhakha yakho nokuthi kufanele usebenzise izicathulo zokulawula ukuhamba. Funda kabanzi ngalokho okushiwo la magama.
Kuyini ukubizwa ngegama?
I-Pronation ibhekisela ekuhambeni komzimba ngezinyawo lapho uhamba noma ugijima.
Kuyaziwa nangokuthi i-eversion. Unyawo luhamba kancane ngaphakathi ngesinyathelo ngasinye.
Kusukela ngesikhathi isithende sakho sishaya phansi, umcibisholo wakho uqala ukuphazamisa futhi ukhiphe ukushaqeka. Isisindo sakho sishintsha ngaphandle kwenyawo lwakho bese ubuyela emuva emlenzeni omkhulu. Uma unezinyawo ezifanele, unyawo lwakho kufanele luqale ukuphuma ngaphandle nge-toe-off. I-arch iphakama futhi iyanqaba ukunikeza ukuzinza njengoba unyawo ludlulela phezulu nangaphandle. Lokhu kukubiza okuvamile. Zonke izinzwane zisiza ekuqashulweni ekukhusheni okujwayelekile kodwa inzwane emikhulu neyesonto eliyisithupha yenza umsebenzi omningi ngenkathi abanye bezinzile.
Inye yonyawo ibheke ngemuva komzimba wakho ekubizeni. Imisipha esebenzayo ngesikhathi sokumemezela i-tibialis yangaphakathi, i-extensor digitorium longus, ne-extensor hallicus longus, konke okuyizona eziphezu kwezinyawo.
Izinkinga Nokunciphisa Ngaphezulu
Kubantu abathile, i-ankle iqhubekela phezulu kakhulu ngaphakathi nangaphakathi ngesinyathelo ngasinye, esaziwa ngokuthi ukuphelelwa yisikhathi.
Lokhu kukholakala ukuthi kufaka engozini yokuzilimaza kanye nezicathulo zokulawula ukuhamba, ama-insoles, nama-orthotics aklanyelwe ukulungisa ukunyakaza kwesinyawo sakho sokudlula isikhathi. Ngokuphelelwa yisikhathi, izinzwane ezinkulu nezinyawo zombili zenza konke okushiya futhi lokhu kuholela ekucindezelweni kwabo nokungazinzi ngezinyawo.
Ukujikeleza ngokweqile kwezinyawo ekuhambeni kwezinto kuholela ekujikelezeni okuningi kwe-tibia emlenzeni ongezantsi, kanti umphumela ube yinkinga enkulu yezingqimba ze- shin (ebizwa nangokuthi i-medial tibial stress syndrome) kanye nobuhlungu bamadolo.
Ibeka ukucindezeleka okukhulu emigqeni nasemithanjeni yonyawo olunamathiselwe esithendeni, okufaka izinkinga zokuhlukunyezwa kwesithende.
Ukunquma ukuthi ungumuntu owedlula phambili kuyisihluthulelo sokhetha izicathulo ezihamba kahle nezihambayo . Ungenza ukuzivikela okuncane ukubuka iphethini lakho lokugqoka izicathulo, bese uhlola ukuhlolwa kwesitolo sezinyawo. Abakwa-Overpronators bangase bazuze ezicathulweni zokulawula ukuhambisa ukusiza ukulungisa umphumela wabo ukuze babe namazwi ajwayelekile angathathi hlangothi.
- Izicathulo zokulawula umjikelezo zakhiwe ukulungisa ukuphambana. Bakhulise ukwesekwa okuphakathi futhi ukwakhiwa okunamandla ukuqondisa unyawo ngendlela enhle yokubiza.
- Ama-custom orthotics anganikeza ukulawula kokuhamba. Lezi zinqunywe ngumculi wezobuciko futhi zenzelwe ukuhlangabezana nesidingo esithile sonyawo ngalunye. Uma unenkinga enkulu ngokuphelelwa yisikhathi, ungase ufune ukubona umculi we-podiatrist.
- Abanye abacwaningi bathatha umzila ohlukile futhi bacabanga ukuthi abagijimayo bangenazicathulo bangase kube impendulo yokudlula isikhathi. Ezinye izifundo zibonisa ukuthi u-pronate kancane uma ugijima ngaphandle kwesihlangu.
Izinkinga Ngaphansi Kwenkambiso (Ukuqapha)
Ukuphakanyiswa ukunyakaza okunyakaza kuya enqenqemeni wangaphandle kwonyawo ngesikhathi sesinyathelo. Ngokwemvelo unyawo lugcizelela ngesikhathi sesiteji sokuqothula njengoba isithende siqala ukukhuphuka phansi kuze kube sekupheleni kwesinyathelo.
Lokhu kunikeza amandla amaningi futhi ukusiza ukugoqa izinzwane.
Ukuphakanyiswa okuningi kunokwengeziwe ukucindezeleka onyaweni. Izinzwane ezincane nezinzwane ezimbili azisetshenziswanga kuzinyosi ezithintekayo, ezishiya wonke umsebenzi ohlangothini lwangaphandle lwenyawo nezinzwani ezincane. Lokhu kungabangela ukulimala kwe-ankle, i-bandoti syndrome ye-ankotibial, i-Achilles tendonitis, ne- fasciitis plantar .
Abaphathi baphatha kahle izicathulo ezingathathi hlangothi. Uma uphakamisa, awudingi izicathulo zokulawula ukuhamba ngoba awudingi ukuzinza komphakathi. Esikhundleni salokho, izicathulo eziguquguqukayo zizokuvumela ukuhamba okungcono kakhulu futhi ungase uzuze ezicathulweni noma ezi-insoles ezinamathenda amaningi.
Okubalulekile
Ukuhamba kwakho nokugijima kungase kube nokushintshanisa okuncane kakhulu noma okuncane kakhulu phakathi kwezigaba zesiteleka sakho. Ungakwazi ukuthola ukuhlolwa okusheshayo esitolo sesigqila esikhwameni ukuze ubone ukuthi ungaqedi noma upheqa.
> Imithombo:
> Donatelli, uRobert. "I-Biomechanics evamile ye-Foot and Ankle." I-Journal ye-Orthopedic and Sports Physical Therapy. Novemba, 1985.
> Insipho yesithende. I-American American Medical Association.
> Indlela yokufunda "Impendulo yakho". I-American Orthopedic Foot & Ankle Society. http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Funda-Your-Footprint.aspx
> Russell, RM kanye noSimmons, S "Imiphumela Ye-Barefoot Running on Overpronation in Runners," International Journal of Exercise Science: Izinkomfa Zomhlangano : 2016 Vol. 8: Iss. 4, Isigaba 42.
> Tweed JL, uCampbell JA, Avil SJ. Izimo zeengozi ze-Biomechanical ekuthuthukiseni i-Medial Tibial Stress Syndrome kuma-Run Runners. Umagazini we-American Podiatric Medical Association: November 2008, Vol. 98, No. 6, iphe. 436-444.