5 Ukuqalisa Ukulimala kwabaQalayo (kunye nendlela yokuKhusela nganye)

Umxholo

• Idolo lembaleki
• I-Iliotibial Band Syndrome
• UPlantar Fasciitis
• IPiriformis Syndrome
• Ngasemva kweTibialis Tendonitis
• Uphengululo lwe

Ukuba umtsha ukubaleka, ngelishwa ulitsha kwihlabathi liphela leentlungu kunye neentlungu eziza ikakhulu ngokongeza imayile ezininzi kungekudala. Kodwa ukuqala-okanye ukubuyela ku-inkqubo yesiqhelo ayidingi kukubangela ingxaki. Emva kwayo yonke loo nto, kukho iziseko ezimbalwa zokuphepha ukwenzakala-kwaye ezinye azinanto yakwenza nendlela obetha ngayo ipavumente. (Psst! Le yimithambo emi-5 enokubangela ukwenzakala.)

Ke malunga neentlungu zakho ezithile, sizisombulule. Nazi iindlela ezintlanu zokulimala okuqhelekileyo, kunye nendlela yokuthintela kunye nokuzikhulula xa sele bexabile.

Idolo lembaleki

Imifanekiso yeCorbis

Isifo seentlungu sePatellofemoral, esaziwa ngcono njenge "Runner's Knee," yintsimbi ebambekayo yokukhathazeka okuthe kwajikeleza idolo. Ukucaphuka kwee-tendon, i-cartilage, i-fat pad phantsi kwe-patella, okanye ezinye izicubu zinokuba ngunobangela wokubulela kuyo nayiphi na inamba yezifo ezifana nokugqithisa, ukungalingani kwemisipha, iingxaki zeenyawo, i-kneecap engafanelekanga, okanye enye into.

Yiphephe: Yomeleza i-quadriceps yakho kunye ne-glutes, utshilo uMike Silverman, ugqirha wezonyango kwiSibhedlele soNyango oluKhethekileyo lwezeMidlalo kunye neZiko lokuSebenza kwiSixeko saseNew York. Oku kuya kunceda ukuhambisa umthwalo ukusuka emadolweni ukuya emilenzeni yakho. Sebenzisa i-roller roller ukugcina i-IT band yakho ikhululekile kwaye ihambile, kwaye gcina imisipha yakho, i-quadriceps, kunye namathole e-limber ezinamandla amakhulu (njengala ma-6 aSebenzayo aSebenzayo ekufanele ukuba uyayenza).

Yincede: "Ukuba ukhulisa idolo lembaleki, ukuqengqeleka amagwebu yindlela elungileyo yokunciphisa iimpawu," utshilo uSilverman. Ukongeza, umkhenkce edolweni kwaye usebenzise i-tape yonyango e-elastic, njengeKinesio okanye i-KT Tape, ukuzinzisa i-patella yakho njengeendlela ezintathu.

I-Iliotibial Band Syndrome

Imifanekiso yeCorbis

Ibhendi ye-iliotibial-ligament esuka kwi-pelvis yakho ukuze ikhanye ngaphandle kwethanga lakho inceda ukuzinzisa idolo lakho xa ubaleka. Ukuba iyaqina kakhulu, unokuva idolo elibuhlungu.

Yiphephe: Njengakwidolo lembaleki, ukomeleza ukubengezela kwakho kubalulekile, kunye nokusebenzisa i-foam roller ukogquma ibhendi yakho ye-IT, utshilo uSilverman. Yongeza i-mileage ngokuthe ngcembe, ukuphosa izihlangu ezigugileyo, uhambe ngokulula ekwehleni kwehla, kwaye utshintshe umkhombandlela rhoqo kumkhondo.

Yikhulule: Ukuba awuzange uqengqe phambi kwesifo se-IT band, lixesha lokuqala. “Ukuqengqeleka kwamagwebu kunokunceda ngeentlungu,” utshilo uSilverman. Yongeza kwi-glute, hamstring, kunye ne-quad yolule nayo. (Khululeka! Elona qela libalaseleyo le-IT lizolulwa.)

UPlantar Fasciitis

Imifanekiso yeCorbis

I-plantar fascia liqhina lethambo kwinyama yonyawo lwakho ololulela isithende sakho ukuya ezinzwaneni zakho. Iinyembezi ezincinci kwi-fascia zibangela ukuvuvukala kwaye, kunye nayo, ubuhlungu obukhulu besithende. Uya kuhlala uziva ngakumbi kusasa okanye emva kwexesha elide lokuhlala okanye lokuma.

Yiphephe: Gcina imilenze yakho engezantsi kunye neenyawo zakho zilula kunye nolulo lwamathole akho kunye ne-plantar fascia, ukongeza kwi-arch yokuqinisa imithambo.

Yikhulule: Ukuba uhlakulela ukucaphuka phantsi kweenyawo zakho, ubusuku obunokunceda, utshilo uSilverman. "Ukuqengqeleka ibhola yegalufa okanye ibhotile yamanzi engumkhenkce ngaphantsi konyawo lwakho kusebenza nako."

IPiriformis Syndrome

Imifanekiso yeCorbis

Imisipha ye-piriformis kwi-posterior yakho iqinisa amalunga akho e-hip, igcina ibhalansi yakho, kwaye ikuvumela ukuba utshintshe ukusuka ezinyaweni ukuya ezinyaweni. Xa imisipha icinezela i-nerve ye-sciatic ngamandla amakhulu, unokuziva ubuhlungu kwi-derriere yakho okanye kwi-tingling ehamba yonke indlela kwiinzwane zakho.

Yiphephe: Sitshilo ngaphambili kwaye siza kuphinda sitsho kwakhona: "Yomeleza ubuqaqawuli bakho ukuthintela i-piriformis ekubeni iqine kwaye icaphuke," utshilo uSilverman. Kwakhona, umsebenzi ongundoqo-kubandakanya i-abs yakho, umva, kunye nezihlunu ze-pelvic-yinto ebalulekileyo.

Yikhulule: Thatha i-lacrosse okanye ibhola ye-tennis ukuze ukhuphe i-glutes yakho, ukumba nzulu kwisihlunu. “Ukuqengqeleka phambi nasemva kokubaleka kunokunceda ukunciphisa iimpawu,” utshilo uSilverman. Gcina ibhola ikufutshane ukuze iqengqeleke ngokunqamkileyo imini yonke. (Zama enye yeendlela ezi-6 zokuNcedisa ukukhulula izihlunu emva kokugqithisa.)

Ngasemva kweTibialis Tendonitis

Imifanekiso yeCorbis

I-posterior tibialis tendon inomsebenzi omnye obalulekileyo: inkxaso ye-arch. I-tendon idibanisa isihlunu sakho sethole ngaphakathi kwe-ankle yakho. Xa ithukuthele, ivutha, okanye ikrazukile, unokuba ujonge iinyawo kunye neentlungu, kunye neerches eziwa kancinci ixesha elingaphezulu zikhokelela kwiinyawo ezisicaba.

Yiphephe: Ngaphambi kokuthenga ezo zikhaba zintle, ndwendwela ivenkile yakho ebalekayo ukuze uvavanywe iinyawo zakho. Ukuphakama kwe-arch yakho kunquma ukuba i-ankle yakho iqengqeleka kangakanani ngaphakathi okanye ngaphandle xa ubaleka, kwaye ngenxa yoko, zeziphi izihlangu ezinokusebenza kakuhle kuwe-isihlangu esingathathi hlangothi esivumela ukuba unyawo lwakho luqengqeleke ngokwemvelo ngaphakathi, okanye uzinzo okanye isihlangu sokulawula ukunyakaza esithintela ukunyakaza ngaphakathi. icala elinye okanye elinye. "Ukuqinisekisa ukuba ubaleka nesihlangu esichanekileyo kunokunciphisa umonzakalo omninzi kubandakanya i-tendonitis," ucacisa uSilverman. Kwakhona, ukomeleza umlenze wakho osezantsi kunye nethole ngokukodwa-kunokuthintela ezinye zeentlungu ezikhathaza iimbaleki ezisakhasayo.

Yikhulule: Ukuphulula kunye nokukhenkceza indawo ukunciphisa iimpawu, utshilo uSilverman. Ukuphumla okanye ukutshintshela kwimithambo enefuthe eliphantsi ethatha umthwalo kwiinyawo zakho okwexeshana, kwaye ujonge ukuyilungela i-orthotic. (Ukuba ungena kuqheliselo lokuzilolonga, qiniseka ukuba awuzinyanzeli ukuba ugqithe kwimida yakho. Khangela ezi mpawu zi-5 zokuthi Uyayibaxa.)

Uphengululo lwe