Iingcebiso ezili-10 ezilula zokunxiba izithende eziphakamileyo ngaphandle kokubandezeleka

Umxholo

• 1. Nxiba isithende esine-5 cm ubuninzi
• 2. Khetha isihlangu esintofontofo
• 3. Nxiba isithende esityebileyo
• 4. Hamba imizuzu engama-30 ngaphambi kokushiya ikhaya
• 5. Nxiba izithende eziphakamileyo ngeeoli zerabha
• 6. Faka insoles ngaphakathi kwesihlangu
• 7. Khulula izihlangu
• 8. Nxiba isihlangu esinezithende ze-anabela
• 9. Nxiba izithende eziphakamileyo ubuninzi bamaxesha ama-3 ngeveki
• 10. Ziphephe izihlangu ezinzwane zalatha kakhulu
• Ukulimaza izithende eziphakamileyo kunokubangela

Ukunxiba isithende esihle ngaphandle kokufumana iintlungu emqolo, emilenzeni nasezinyaweni, kuya kufuneka ulumke xa uthenga. Eyona nto ifanelekileyo kukukhetha isihlangu esithende kakhulu esine-insole edibeneyo kwaye ayicinezeli isithende, i-instep okanye iinzwane.

Elinye icebo elinokukunceda ukhethe izithende eziphakamileyo ezifanelekileyo, kukuthenga izihlangu ekupheleni kosuku, xa iinyawo zakho zidumbile, kuba ke umntu uya kwazi ukuba ngeentsuku zepati okanye ngamanye amaxesha xa kufuneka banxibe izithende eziphakamileyo yonke imini, ziya kulungiswa kwezi meko.

Awona maqhinga alungileyo okunxiba izithende eziphakamileyo ngaphandle kokubandezeleka zezi:

1. Nxiba isithende esine-5 cm ubuninzi

Isihlangu esiphakamileyo sesihlangu akufuneki sigqithe kwiisentimitha ezi-5 ukuphakama, kuba ngale ndlela ubunzima bomzimba buhanjiswe ngcono kunyawo lonke. Ukuba isithende singaphezulu kweesentimitha ezi-5, insole kufuneka ibekwe kwi-instep, ngaphakathi kwesihlangu, ukulinganisa ukuphakama kancinci.

2. Khetha isihlangu esintofontofo

Xa ukhetha izithende eziphakamileyo, kuya kufuneka asonge ngokupheleleyo unyawo, ngaphandle kokucinezela okanye ukucofa nayiphi na inyawo. Ezona zilungileyo zezona zitshixwayo kwaye xa ugoba iinzwane zakho, uziva ngathi ilaphu lezihlangu linika kancinci.

Ukongeza, i-insole inokulungelelaniswa nokwenza isihlangu sikhululeke ngakumbi.

3. Nxiba isithende esityebileyo

Isithende sesihlangu kufuneka sibe ngqindilili ngangokunokwenzeka, kuba ubunzima bomzimba owela esithendeni buhanjiswa ngcono kwaye kuncinci umngcipheko wokujija unyawo.

Ukuba umntu akaxhathisi isithende esinqabileyo, kufanele ukuba akhethe isihlangu esingakhululwanga kakhulu elunyaweni, ukuze singatyibiliki siqeqeshe kakhulu ukuba silinganise kwaye singawi, okanye sijije unyawo.

4. Hamba imizuzu engama-30 ngaphambi kokushiya ikhaya

Eyona nto ilungileyo xa uphuma kwizithende eziphakamileyo kukuhamba malunga nemizuzu engama-30 ekhaya, kuba ngaloo ndlela iinyawo ziqhelana ngcono. Ukuba umntu akakwazi ukuma kwisihlangu ngelo xesha, oko kuthetha ukuba ngekhe bakwazi ukuma ngeenyawo zabo imini yonke okanye ubusuku.

5. Nxiba izithende eziphakamileyo ngeeoli zerabha

Izihlangu eziphakamileyo zezihlangu kufanelekile ukuba zenziwe ngerabha okanye ukuba ayiveli kumzi-mveliso, ukhetho olufanelekileyo kukubeka isirabha sodwa kumenzi wezihlangu.

Olu hlobo lwesole lukhululeke ngakumbi kukuhamba, kuba njengoko lubamba impembelelo yesithende ngomgangatho, lwenza ukubamba konyawo kube lula ngakumbi.

6. Faka insoles ngaphakathi kwesihlangu

Elinye icebo lokuphucula intuthuzelo kukubeka ii-insoles ze-silicone ngaphakathi kwesihlangu, ezinokuthengwa kwiivenkile zezihlangu, kwikhemesti okanye kwi-intanethi.

Eyona nto ilungileyo kukuzama i-insole ngaphakathi kwesihlangu oza kusisebenzisa, kuba ubukhulu bayo buhluka kakhulu, okanye uthenge i-insole eyenziwe ngokwesiko, eboniswe ngugqirha wamathambo kwaye yenziwa ngokobungakanani bonyawo kunye neendawo eziphambili zoxinzelelo unyawo.

7. Khulula izihlangu

Ukuba umntu kufuneka achithe imini yonke nesihlangu, kufuneka asikhuphe amaxesha ngamaxesha, ukuba kuyenzeka, aphumle okwethutyana okanye axhase i-instep kwimfumba yeencwadi okanye amaphephandaba okanye abeke kwesinye isitulo kunokuba yinto elungileyo naye.

8. Nxiba isihlangu esinezithende ze-anabela

Ukunxiba isihlangu ngesithende sika-Anabela okanye iqonga eliphambili ukuhlawulela ukuphakama kwesithende kukhululeke ngakumbi kwaye umntu akanakufane ahlupheke ngumqolo okanye iinyawo.

9. Nxiba izithende eziphakamileyo ubuninzi bamaxesha ama-3 ngeveki

Eyona nto ifanelekileyo kukudibanisa ukusetyenziswa kwezithende eziphakamileyo kunye nokusetyenziswa kwesinye isihlangu esikulungeleyo ukunika iinyawo zakho ixesha lokuphumla, kodwa ukuba akunakwenzeka, umntu kufuneka akhethe izihlangu ezinobude obahlukeneyo.

10. Ziphephe izihlangu ezinzwane zalatha kakhulu

Kuphephe ukunxiba izihlangu ezinzwane zikhombe kakhulu, unike ukhetho kwabo baxhasa ngokupheleleyo i-instep ngaphandle kokucinezela iinzwane. Ukuba umntu kufuneka anxibe kwanesihlangu seenzwane esitsolo, kufuneka athenge inani elikhulu kunelakho, ukuqinisekisa ukuba iminwe ayixinene.

Ukuba uqhubeka uva iintlungu ezinyaweni zakho, jonga ukuba ungazitshisa njani iinyawo zakho kunye nendlela yokuthambisa iinyawo zakho eziqaqambayo.

Ukulimaza izithende eziphakamileyo kunokubangela

Ukunxiba izithende eziphakamileyo kunokwenzakalisa iinyawo zakho, konakalise amaqatha akho, amadolo kunye nomqolo, kubangele ukukhubazeka kunye notshintsho lomzimba olunokuba nzima kwaye ludinga unyango oluthile. Kungenxa yokuba ubunzima bomzimba abuhambiswanga kakuhle elunyaweni kwaye njengoko kukho utshintsho kumbindi womxhuzulane womzimba, kukho utyekelo lokuphosa amagxa ngasemva nentloko phambili, kunye nokwandisa i-lumbar lordosis, ukutshintsha ukubekwa komzimba kwikholamu.

Eminye imizekelo yotshintsho olunxibe ngokugqithiseleyo izithende eziphakamileyo, ngaphandle kokulandela izikhokelo ezingentla, kunokubangela zezi:

• Bunion;
• Ukuma kakubi;
• Umqolo neenyawo iintlungu;
• Ukunciphisa 'kwiitapile zomlenze', ezibangela iintlungu kulo mmandla xa ususa isithende;
• Ukuncipha kokuguquguquka kwethenda yeAchilles;
• Isithende esivuthayo;
• Claw iminwe, iifowuni kunye neenzipho ezingenayo,
• I-tendonitis okanye i-bursitis elunyaweni.

Nangona kunjalo, ukusetyenziswa kweflip flops kunye neembadada ezisicaba nako kuyingozi emqolo, kuba kule meko i-90% yesisindo somzimba siwela kuphela esithendeni, ke kuyacetyiswa ukuba unxibe izihlangu ezintle ezine-3 ukuya kwi-5 cm isithende. Iislippers kufuneka zisetyenziswe ekhaya kuphela, izihlangu ezithe tyaba zokuphuma ngokukhawuleza kunye neziteki zilungele ukusetyenziswa kwemihla ngemihla kunye nokwenza umthambo, kodwa kufuneka babenendawo elungileyo yokufumana iimpembelelo.