Pronation ndi kuyenda kwachilengedwe cha phazi lanu pakuyenda ndi kuthamanga. Oyenda ndi othamanga nthawi zambiri amamva mawu akuti pronation, overpronation, ndi chronology, makamaka pokambirana za umoyo wanu komanso ngati muyenera kugwiritsa ntchito nsapato zoyendetsa. Phunzirani zambiri za zomwe mawuwa akutanthauza.
Kodi Kutchulidwa Ndi Chiyani?
Pronation imatanthawuza kusuntha kwadongosolo kwa phazi pamene mukuyenda kapena kuthamanga.
Amadziwikanso kuti eversion. Phazi limayenda pang'ono mkati.
Kuchokera pamene chidendene chanu chimagunda pansi, chigoba chanu chimayamba kugwedeza ndi kusokoneza mantha. Kulemera kwanu kumasunthira kunja kwa phazi lanu ndipo kenako kubwerera kumphongo chachikulu. Ngati muli ndi vuto lolondola, phazi lanu liyenera kuyambika kunja. Nkhwangwa imanyamuka ndi kuuma kuti ikhale yolimba pamene phazi limakwera pamwamba ndi kunja. Izi ndizotchulidwa mwachizolowezi. Zilonda zonse zimathandizira kuthamanga pamatchulidwe ovomerezeka koma chala chachikulu ndi chala chachiwiri chimapanga ntchito zambiri pamene enawo akukhazikika.
Pansi pa phazi liri moyang'anizana ndi kumbuyo kwa thupi lanu mu pronation. Minofu yogwira ntchito pamatchulidwe ndi tibialis anterior, extensor digitorium longus, ndi extensor hallicus longus, onse omwe ali oyang'anira phazi.
Mavuto ndi Kugonjetsa
Kwa anthu ena, mabowo amayenderera kwambiri mpaka kutsogolo ndi mkati ndi sitepe iliyonse, yomwe imadziwika kuti kupitirira malire.
Izi zikukhulupilira kuti zimapangitsa kuti pakhale ngozi yowonongeka ndi nsapato zoyendetsa maulendo, insoles, ndi orthotics zokonzekera phazi lanu lopambana. Pakupita patsogolo, chala chachikulu ndi chala chachiwiri chimachotsa zonsezi ndipo izi zimabweretsa mavuto kwa iwo ndi kusakhazikika kwa phazi.
Kuthamanga kwa phazi mofulumira kumabweretsa kusintha kwa tibia m'munsi mwa mwendo, ndipo zotsatira zake zimakhala zowonjezereka kwambiri (zomwe zimatchedwanso medial tibial stress syndrome) ndi kupweteka kwa mawondo.
Zimapangitsa kuti anthu azivutika maganizo kwambiri pazitsulo zomwe zimagwira chidendene, zomwe zimawathandiza kupweteka kwa chidendene.
Kudziwa ngati ndinu woyang'anira wotsogola ndilofunika kuti musankhe nsapato zoyendayenda komanso zoyenda bwino. Mukhoza kudzipenda pang'ono ndikuyang'ana kavalidwe ka nsapato yanu, kenaka muyesedwe pa sitolo yabwino ya nsapato. Otsogolera opindula angapindule ndi nsapato zowonetsera kayendetsedwe kake kuti athetse vuto lawo kuti akhale ndi katchulidwe kawo kosalowerera ndale.
- Nsapato zowonongeka zimamangidwa kuti zigwirizane ndi kupitirira malire. Awonjezereka chithandizo cham'ndondomeko komanso zomangamanga zomangamanga kuti atsogolere phazi kuti likhale loyenera.
- Mankhwala amtundu angapereke kayendetsedwe ka kayendetsedwe kake. Izi zimaperekedwa ndi katswiri wamaphunziro ndipo aliyense payekha amapangidwa kuti akwaniritse zofunikira za phazi lililonse. Ngati muli ndi vuto lalikulu la kupitirira malire, mungafune kuwona katswiri wa masewera olimbitsa thupi.
- Ochita kafukufuku ena akuyenda njira yina ndikuganiza kuti alibe nsapato yothamanga kungakhale yankho la kupitirira malire. Kafukufuku wina amakuwonetsani kuti mumatengera pang'ono pamene mukuvala nsapato.
Mavuto Otsogoleredwa (Kupambana)
Kukonzekera ndi njira yopita kumbuyo kwa phazi pa sitepe. Phazi mwachibadwa limaphatikizapo panthawi yachitsulo pamene chidendene chimakwera pansi mpaka mapeto ake.
Izi zimapereka mphamvu zambiri komanso kuthandiza kuthandizira zala.
Kukonzekera kwakukulu kumapangitsa kupanikizika kowonjezeka pa phazi. Chophimba chachikulu ndi chala chachiwiri sichigwiritsidwa ntchito pazumwa zapamwamba, zomwe zimasiya ntchito yonse kupita kumtunda wa phazi ndi zala zazing'ono. Izi zingachititse kuvulala kwa mitsempha, matenda amtundu wa knee, mawere tendonitis, ndi fasciitis .
Oyang'anitsa amachita bwino ndi nsapato zandale. Ngati mutasintha, simukusowa nsapato zothandizira kuyenda chifukwa simukusowa bata. M'malo mwake, nsapato zothamanga zidzakuthandizani kuyenda bwino ndipo mukhoza kupindula ndi nsapato kapena insoles zomwe zimakhala ndi zovuta zambiri.
Mfundo Yofunika Kwambiri
Kuyenda kwanu ndi kuthamanga kwanu kungakhale kozungulira kwambiri kapena kochepa kwambiri pambali pa gawo lanu. Mukhoza kupeza nthawi yofulumira pa sitolo yogula nsapato kuti muwone ngati mukuposa kapena kupitiliza.
> Zotsatira:
> Donatelli, Robert. "Zojambula Zachilengedwe Zambiri za Mgugu ndi Ankle." Journal of Orthopedic and Sports Physical Therapy. November, 1985.
> Chisoni chachitsulo. Association of Medical Podiatric American.
> Momwe "Muwerenge" Mapazi Anu. American Orthopedic Foot & Ankle Society. http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to- Werengani-Your-Footprint.aspx
> Russell, RM ndi Simmons, S "Zotsatira za Kuwombera Mbalame Zowonongeka kwa Othawa," International Journal of Exercise Science: Conference Proceedings : 2016 Vol. 8: Kodi. 4, ndime 42.
> Tweed JL, Campbell JA, Avil SJ. Zinthu Zowopsa Kwambiri M'chikhalidwe Chakumayambiriro kwa Matenda Omwe Amavutika Kwambiri M'kati mwa Mapiri. Journal of Association of American Podiatric Medical Association: November 2008, Vol. 98, No. 6, mas. 436-444.