Zomwe Mungachite Kuti Mupewe Kuvulala Kwambiri
Uthenga wabwino ndi wakuti kuyenda kumabweretsa kuvulala kochepa kwambiri kusiyana ndi masewera olimbitsa thupi. Nkhani yoipa ndi yakuti kuvulaza kungachitike. Katswiri wa zamagulu a masewera Ted L. Forcum, DC, DACBSP, adalankhula ndi oyendayenda ku Ero-Fit Racewalk Retreat za kuvulala kofanana.
Kuvulala Kwachizolowezi Kawirikawiri
- Zigawo za Shin: Ichi ndichizolowezi chodziwika bwino cha oyenda atsopano, makamaka ngati akuyesera kuyenda mofulumira. Zithunzi za Shin zimapweteka m'munsi mwendo umene umasiya pamene mukuchedwa kapena kuima. Onani zowonongeka ndi zowonongeka kwa maonekedwe okhwima .
- Chida Spurs / Plantar fasciitis Forcum akuti pali mliri wa fasciitis ndi chitsulo chamatsenga. Ndikumva ululu pansi pa phazi lanu lomwe makamaka limapweteka chinthu choyamba mmawa mukayesa kuchoka pa bedi ndi kuyima pa iyo, kapena mukatha kukhala kanthawi. Zimayambitsidwa ndi kuvulaza fascia yolimba pansi pa phazi lanu. Zitha kutenga masabata angapo kuti zibwezeretse ku plantar fasciitis. Muyenera kupuma ndi kuchepetsa kuyenda kwanu. Onani zojambula zapamwamba za chidendene ndi mpumulo wa fasciitis
Kupewa Kuvulala Kwakuyenda
Pali zinthu zingapo zimene mungachite kuti muchepetse chiopsezo chanu choyenda. Zambiri mwazinthu zomwe mwamva kuchokera kwa amayi anu kupita ku masewera olimbitsa thupi ndi masewera a masewera akale:
- Nsapato zoyenera: Pitani ku katswiri wodziwa bwino ndi kupeza nsapato zolondola za mapazi anu . Kuvulala kwambiri kumayambitsidwa ndi kutchulidwa kwamtundu , komwe kungasinthidwe ndi nsapato za masiku ano. Kuvulala kochuluka kumabwera chifukwa chovala nsapato zakale, zakufa. Muyenera kusinthitsa nsapato zanu zoyenda maola 500. Ngakhale nsapato zabwino ndi ndalama, zimakhala zotchipa kwambiri kusiyana ndi kusowa chithandizo chamankhwala.
- Wotentha: Zolimba, minofu yozizira ndiyongokhala yowonongeka. Limbikitsani mofulumira musanayambe ntchito yamphamvu. Ngakhale kuti kafukufuku sanagwire ntchito kutambasula ntchito zisanachitike kuti zisavulaze, kuchita zinthu zina zomwe zimasintha kuti mutenge nawo mbali yanu yonse ikulimbikitsidwa ndi makosi ena.
- Zakudya zabwino: Kodi mumapatsa thupi lanu chakudya chokwanira chomwe chimakhala ndi zakudya zamtundu wa zakudya kotero kuti chingamange ndi kukonza minofu? Vitamini wambiri ndi wotsika mtengo ndizofunikira zonse m'malo mwa zowonjezereka.
- Limbikitsani kutengera kwanu: Dziwani thupi lanu ndipo yesetsani kukonza kuyenda kwanu. Izi zingalepheretse kupweteka pamutu, mmbuyo, mapewa, ndi m'chiuno.
- Chipale chofewa : Nthawi zonse perekani kuvulaza kapena kupsinjika kuti musamawonongeke.
- Kugona: Mukufunikira kugona kuti mupatse thupi lanu nthawi yokonza minofu ndi kuwonongeka.
- Kusintha kwakumapeto kwa maphunziro: Kuwonjezera patali kuposa 10 peresenti pa sabata. Musakhale msilikali wamlungu , khalani omangika sabata.
- Fomu yoyenera: Zolakwitsa zomwe zimakhala zovuta kwambiri, kuyang'ana pansi, kutambasula mikono yanu kudutsa pachifuwa chanu, zonsezi zingayambitse mavuto ndi kuvulaza. Yendani wamtali ndi chinkhuni mmwamba ndi maso, manja akugunda madigiri 90 ndipo sagwedezeka kuposa chifuwa chanu.
- Kuwongolera : Apa ndi pamene mukuponyera mwendo wanu kutsogolo kutsogolo, osakulanso mwendo wanu wambiri ndikuwongolera mwendo wanu kwambiri pamene phazi lanu likugwera. Mwinanso mungamve zimenezi pamtunda chifukwa cha chinthu chomwechi. Kuti mukonze izi, pang'onopang'ono ndi kufupikitsa mzere wanu. Ganizirani pa kukankhira kutali ndi phazi lanu lakumbuyo kusiyana ndi kutambasula mwendo wanu kutsogolo ndi mbali iliyonse. Phazi lanu loyendetsa liyenera kumenyana pafupi ndi thupi lanu, pendani muyeso ndikupitilira ndi chala chanu. Izi zidzakuthandizani mphamvu yanu ndi liwiro la magawo ndikuchotsa chizoloŵezi choposa. Kuwonjezera kwanu kukhale kumbuyo, osati kutsogolo.
- Zitsulo zapamwamba: Kuwonjezera pa mimba kumatha kuwonjezeka povala nsapato ndi chidendene (poyerekezera ndi kutsogolo). Nsapato zoyenda bwino zidzakhala ndi kusiyana kwakukulu pakati pa msinkhu wa chitsendene ndi kutalika kwake kwazitali.
- Kuthamanga kwambiri : Apa ndipamene phazi limalowa mkati mopitirira muyeso iliyonse. Ngati mumakonda kuchita izi komanso kuti mukuvala nsapato zakale zomwe zawonongeka, mwakhala mukudzivulaza. Pezani nsapato zatsopano zoyendetsa.
Ted Forcum wagwira ntchito ya chiropractor ku timu ya Portland Winterhawks, Portland Timbers, ndi zochitika za PGA Tour, ndipo anali adokotala ku US Olympic Team ya 2007-2008.
Amatumikira ku American Chiropractic Association Sports Council.
> Zotsatira:
> Plantar Fasciitis, American Orthopedic Foot & Ankle Society (AOFAS)
> Moen MH, Tol JL, Weir A, Steunebrink M, De Winter TC. "Matenda a pakati pa tibial stress: ndemanga yovuta." Masewera a Masewera . 2009; 39 (7): 523-46. lembani: 10.2165 / 00007256-200939070-00002.