Isigqibo sasemva kwezixhobo ezi-5 zokubaleka ezithandwayo

Umxholo

• I-Kinesio Athletic Tape
• Uxinzelelo lwe Wear
• Abagudli begwebu
• Idolo Braces
• Amabhafu eI Ice
• Uphengululo lwe

Kwinto onokuthi (ngokucinga) wenze unganazi zihlangu kwaye uhamba ze, uqinisekile ukuba uza nezinto ezininzi. Kodwa ngaba iya kukunceda ubaleke okanye wenzakalise nje isipaji sakho? Siye sachwetheza iingcaphephe eziphezulu kwezemidlalo kunye nophando lwamva nje lokufumanisa ukuba zisebenza kakuhle kangakanani na iziqwenga ezintlanu ezishushu-ekunene ngoku.

I-Kinesio Athletic Tape

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Xa usiya kulo naluphi na ugqatso kumgca wokuqala, uya kubona abantu begqunywe kule micu yeetape ezinemibala eqaqambileyo ethembisa ukukunceda ukuba usebenze nge-shin splints, amadolo amabi, nolunye ukonzakala ngeentlungu ezincinci. Ukusuka kwelinye icala ukuya kolunye umsipha, kuthiwa unokulungiselela okanye ukuthintela ukuba umsipha ungadubuli ngokunika ingxelo evakalayo, ngokutsho kwengcali yezonyango uMichael Silverman, umququzeleli weZiko lokuSebenza leTisch kwiSibhedlele soNyango olukhethekileyo. "Ukuba isihlunu sisebenza kakhulu, uyasivala. Okanye ngokuphambeneyo."

Isigwebo: Uphando lupapashwe kwi Ijenali ye-Manipulative Physiotherapy icebisa ukuba itheyiphu inokubonelela ngeziphumo ezifanayo zokubuyisela kwimo yesiqhelo kunyango olufana nokuthanjiswa. "Iteyipu esetyenziswe ngokufanelekileyo inokunceda ekuvuseleleni ukwenzakala ngokukhuthaza iipateni zokuhamba ezithandekayo," utshilo uJanet Hamilton, ugqirha womzimba eRunning Strong eAtlanta. Ngezona ziphumo zibalaseleyo, uSilverman ucebisa ngokundwendwela iNgcali yeKinesio Taping Practitioner-okanye i-CKTP ngokufutshane.

Uxinzelelo lwe Wear

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Ukuqina kunye nokunwebeka koxinzelelo kunxiba iimbaleki-nokuba zikwimo yekawusi, ibhulukhwe emfutshane, okanye ingalo okanye umkhono wethole-usebenza ngokucinezela ilungu lomzimba elichaphazelekayo ukugcina igazi lingadibani, utshilo uHamilton. Kwaye ngegazi elininzi elibuyisela ezintliziyweni zokuphinda ziphindaphindwe, iimbaleki abazinxibileyo balindele ukubaleka kude, ngokukhawuleza, kwaye ngaphandle kwentlungu.

Isigwebo: Olu phando luxubene, kodwa zintle kakhulu iingcali ziyavuma iikawusi zoxinzelelo (okanye nayiphi na into yokucinezela loo nto) ayisiyiyo kanye into etshintsha umdlalo. Sekunjalo, oko akuthethi ukuba abanakunceda. Ngokomzekelo, uphando oluthile lweembaleki ezikhuphisanayo kwi Ijenali yamandla kunye nemeko bafumene abo babenxibe ezantsi kwamadolo uxinzelelo lokunxiba abangakhange babaleke ngokukhawuleza, kodwa banamandla amakhulu emlenzeni emva kokugqiba ixesha le-10-km. Uphando lubonisa ukuba iimbaleki ezinxiba izixhobo zokucinezeleka zinamava okuqaqamba komlenze okungaqondakaliyo kunye namanqanaba asezantsi e-lactate yegazi emva kokuzilolonga. "Ukuba uziva ngathi iyasebenza kuwe, yiya kuyo."

Abagudli begwebu

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Ukuba ukhe wakhutshwa, uyazi ukuba kulunge kangakanani-kwaye kufuneka ukuba unciphise iintlungu kunye nokubuyisa ngokukhawuleza. Kodwa isebenza njani? Uhlobo lokukhutshwa kwe-myofascial, kufanele ukuba igudise kwaye yandise izihlunu eziqinileyo ngokwaphula i-adhesions kunye nezicubu ezibomvu ezenza izicubu ezinzulu ngexesha lokuzilolonga, ucacisa uSilverman.

Isigwebo: Iingcali ziyavuma ngazwinye ukuba iyasebenza. "Xa kusenziwa rhoqo, ukuqengqeleka amagwebu kunokunyusa ukuhamba, kunciphise ukukhathazeka kwesihlunu, kwaye kuphucule ubhetyebhetye," utshilo u-Anthony Wall, ugqirha womzimba kunye nomlawuli wemfundo yobungcali kwi-American Council on Exercise. Khawukhumbule nje: Ukuhambelana kubaluleke ngakumbi kunokuba ungene nzulu kangakanani. Kwaye-nangona kunokuba lucelomngeni ekuqaleni-kubalulekile ukuphefumla ngeentlungu ukuze uphumle izihlunu zakho. "Xa ukhululeka, uyakwazi ukufumana inqanaba elingcono loxinzelelo. Isihlunu sakho asilwi naloo mandla," utshilo uWall, ophawula ukuba ungaqengqeleka kancinci phambi kokuba uzilolonge ukwandisa ukuhamba kwegazi kunye nokufudumeza izihlunu zakho. .

Idolo Braces

Ifoto: Getty

Kukho isizathu sokuba "idolo elibi" lifana kakhulu "nedolo lomgijimi": malunga neepesenti ze-40 zazo zonke iingozi ezihamba edolweni. Kwaye i-brace brace-ngelixa yahluka ngokobukhulu, imilo, kunye nezinto ezibonakalayo- ngaba konke kunokunceda ukubonelela ngenkxaso ukunciphisa iintlungu, akunjalo?

Isigwebo: LuNcedo lweBhanti, ayisiyonyango konke. "Yisebenzise kancinci," ucebisa uWall, noqaphela ukuba ukubonelela ngenkxaso yangaphandle kungathatha kuphela idolo lakho ukuza kuthi ga ngoku. Kuya kufuneka ukuba uqonde ukuba yintoni ingxaki kwaye uyilungise. U-Hamilton uthi: "Eyona nto ibaluleke kakhulu kwihlabathi lonke ngamandla omelele kwiimisipha ezenzelwe ukuxhasa idolo." "Oko kuthetha ukuba isethi eyomeleleyo yemisipha engundoqo, i-glutes eqinile, i-quads, kunye ne-hamstrings. Kwaye ungalibali malunga nezihlunu zethole. Ziwela emadolweni nazo!"

Amabhafu eI Ice

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Umgca wokuqala wokuzikhusela malunga nokulimala okusebenzayo yi-RICE (Ukuphumla, iQhwa, ukunyanzelwa, ukuphakama). Kodwa kule minyaka idlulileyo, iimbaleki zisukile ekusebenziseni ipakethi yomkhenkce kwiqatha elibalekileyo ukuze zihlale kabuhlungu ebhafini yomkhenkce ukuthintela ukulimala kunye nokubuyisa isantya sokusebenza, uSilverman.

Isigwebo: "Umzimba wakho uvutha ngokwenene emva kwexesha elide, kwaye umkhenkce uya kunceda ukulawula oko," utsho uSilverman, othi ukuvuvukala kunokubangela ukuba izihlunu ezithile ziyeke ukusebenza, nto leyo enokukhokelela ekuqhwaleleni, ukungalingani kunye nokwenzakala. Awunakuyimela ingqele? UHamilton ufumanise ukuba iimbaleki zakhe ziziva isiqabu kumanzi apholileyo njengokubanda. "Uninzi lwabadlali bam baxela ukuba imizuzu eyi-10 ibonakala isebenza njenge-20," utshilo.

Uphengululo lwe