Ngaba ukuhamba ngeenyawo kunesiBonelelo seMpilo?

Umxholo

• Ushwankathelo
• Zithini izibonelelo zokuhamba unganxibanga zihlangu?
• Zeziphi iingozi ezinokubakho zokuhamba nokuzilolonga unganxibanga zihlangu?
• Uhamba njani ngokufanelekileyo kwaye uzilolonge unganxibanga zihlangu?
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Ukuhamba unganxibanga zihlangu kunokuba yinto oyenza ekhaya kuphela. Kodwa kuninzi, ukuhamba nokuzilolonga unganxibanga zihlangu yinto abayenzayo mihla le.

Xa umntwana omncinci efunda ukuhamba, abazali baxelelwa ukuba bayeke le nkqubo yenzeke ngokwendalo, kwaye ngaphandle kwezicathulo. Kungenxa yokuba izihlangu zinokuchaphazela indlela umntwana azisebenzisa ngayo izihlunu kunye namathambo ezinyaweni zakhe.

Abantwana bafumana ingxelo evela emhlabeni xa behamba benganxibanga zihlangu, kwaye kuyabuphucula ubume babo (ukwaziswa komzimba wabo esithubeni).

Njengokuba umntwana esiba mdala, sityhala iinyawo zabo ngezihlangu kwaye siphulukana nezibonelelo ezibangelwa kukuhamba ngeenyawo.

Yiyo loo nto abameli bokuhamba bengenazihlangu kunye nokwenza umthambo betyhalela emva ekunxibeni izihlangu imini yonke kwaye basikhuthaza sonke ukuba sikhulule iinyawo zethu.

Zithini izibonelelo zokuhamba unganxibanga zihlangu?

"Olona ncedo luthe ngqo lokuhamba ngenyawo unganxibanga zihlangu kukuba ithiyori, ukuhamba unganxibanga zihlangu kuyasondela ekubuyiseleni indlela yethu yokuhamba 'yendalo', ekwabizwa ngokuba kukuhamba kwethu," ucacisa uGqirha uJonathan Kaplan, ingcali yeenyawo kunye namaqatha kunye nogqirha wamathambo kunye neHoag Orthopedic Institute.

Kodwa ukuba uya nakweyiphi na ivenkile ebalekayo okanye ehambahambayo kwaye ujonge izihlangu ezininzi ezahlukeneyo, uyakubona ukuba uninzi lwazo luthintela kakhulu kwaye luxhasa.

Ngelixa olu hlobo lomcamelo unokuziva umangalisa xa uhamba kwezi ndidi zezihlangu, ugqirha oqinisekisiweyo webhodi kunye nogqirha ogqirha uGqirha uBruce Pinker uthi banokuthintela ekusebenziseni amaqela athile emisipha anokuqinisa umzimba wakho.

Ezinye izibonelelo zokuhamba unganxibanga zihlangu zibandakanya:

• ulawulo olungcono lwendawo yonyawo lwakho xa lubetha umhlaba
• ukuphuculwa kokulinganisela, ukuqonda, kunye nokwazisa ngomzimba, ezinokukunceda ekuthomalaliseni iintlungu
• ubuchwephesha beenyawo obungcono, obunokukhokelela kuphuculo lobuchwephe besinqe, amadolo, kunye nomongo
• ukugcina uluhlu olufanelekileyo lokunyakaza kunyawo lwakho kunye namalungu amaqatha kunye namandla aneleyo kunye nozinzo ngaphakathi kwezihlunu zakho kunye nemisipha
• ukukhululeka kwizicathulo ezingakulungelanga, ezinokubangela iibunion, ihammertoes, okanye ezinye iimpazamo zonyawo
• izihlunu zomlenze ezinamandla, ezixhasa ingingqi esezantsi ngasemva

Zeziphi iingozi ezinokubakho zokuhamba nokuzilolonga unganxibanga zihlangu?

Ukuhamba unganxibanga zihlangu endlwini yakho kukhuselekile noko. Kodwa xa uphumela ngaphandle, uzibeka emngciphekweni onokuba yingozi.

"Ngaphandle kwamandla afanelekileyo elunyaweni, usemngciphekweni wokuba neendlela ezingalunganga zokuhamba, ngokwandisa umngcipheko wenzakalo," ucacisa uKaplan.

Oku kubaluleke ngakumbi ukuba uqwalasele xa uqala ukubandakanya ukuhamba ngeembadada ngaphandle kokuchitha ixesha elininzi lobomi bakho kwizihlangu.

Ukwatsho ukuba kuya kufuneka ujonge umphezulu ohamba kuwo. Nangona kunokuba yinto engokwemvelo ukuhamba okanye ukuzivocavoca ngaphandle kweembadada, ngaphandle kokufaka i-padding eyongezelelweyo evela kwizihlangu, usengozini yokwenzakala kwindawo (enje ngeendawo ezimanzi okanye ezimanzi okanye imiba enobushushu, iglasi, okanye ezinye izinto ezibukhali emhlabeni).

Ukwafumana ithuba lokuveza iinyawo zakho kwiintsholongwane eziyingozi okanye usulelo xa uhamba unganxibanga zihlangu, ngakumbi ngaphandle.

UChristopher Dietz, DO, MedExpress, uthi abantu abanesifo seswekile kufuneka bahlale benxibelelana nogqirha wabo ngaphambi kokuba bahambe benganxibanga zihlangu. "Ukuba bane-peripheral neuropathy, banokugcina amanxeba emazantsi eenyawo zabo kwaye bangayiqondi," ucacisa.

Uhamba njani ngokufanelekileyo kwaye uzilolonge unganxibanga zihlangu?

Ukwazi indlela yokuhamba nokuzilolonga unganxibanga zihlangu kuthatha ixesha, umonde kunye nolwazi oluchanekileyo. Ke, ngaphambi kokuba ulahle izihlangu zakho endaweni yendlela yendalo yokuhamba nokuzilolonga, zikho izinto ezimbalwa ekufuneka uziqwalasele.

• Qala kancinci. Kufuneka ube nomonde kwaye uqale ngeseshoni emfutshane eyi-15 ukuya kwengama-20 yokuhamba unganxibanga zihlangu. U-Kaplan uthi kubalulekile ukuba uvumele iinyawo kunye namaqatha akho ukuba aqhelane nobume obutsha. Njengokuba iinyawo zakho zikuqhela ukuhamba ngaphandle kwezihlangu, ungawonyusa umgama kunye nexesha.
• Nciphisa ukuba uziva unentlungu okanye ungonwabanga. "Ngelixa uhamba unganxibanga zihlangu kuvakala ngathi lolona khetho lufanelekileyo, kukho iingozi ekufuneka ziqwalaselwe," ucacisa uKaplan. “Ngaphandle kwamandla afanelekileyo elunyaweni, usemngciphekweni wokungakwazi ukuhamba kakuhle, ngaloo ndlela unyusa umngcipheko wokulimala. Oku kubaluleke ngakumbi xa ucinga ukuba uqala ukubandakanya ukuhamba ngeembadada ngaphandle kokuchitha ixesha elininzi lobomi bakho ezihlangwini, ”uyongeza.
• Yizame ngaphakathi. Ngaphambi kokuba ubethe i-pavement ebalekayo, kunokuba ngumbono olungileyo ukuvumela iinyawo zakho ezingenanto ziqhele indawo ekhuselekileyo endlwini yakho. UMisiura uthi eyona nto unokuyenza kukusebenzisa indawo yangaphakathi owaziyo ukuba ayinanto onokuyinyathela ngengozi.
• Ziqhelanise nomhlaba okhuselekileyo. Nje ukuba ufunde kakuhle ngaphakathi, zama ukuhamba kwiindawo ezingaphandle eziyingozi, ezinje nge-turf, imikhondo yerabha, iilwandle ezinesanti nengca.
• Cinga ukusebenzisa isihlangu esincinciNgelixa iinyawo zakho zihlengahlengisa kulwakhiwo oluncinci kunye nokutshixwa kwezihlangu zakho, unokufuna ukusebenzisa isicathulo esincinci ngaphambi kokuhamba unganxibanga zihlangu.
• Uvavanyo lokuzilolonga. I-Misiura icebisa ukuba uqale ngokuzivocavoca okulula njengokuma ngonyawo olunye okanye uzicinezele kwiinzwane zakho uze wehle kancinci.
• Zama umsebenzi ofuna unganxibanga zihlangu. Thatha ithuba lemisebenzi esele yenziwe ngaphandle kweembadada, njengeyoga, Pilates, okanye ubugcisa bemfazwe.
• Vavanya iinyawo zakho ukuba azenzakalanga naYonke imihla jonga emazantsi eenyawo zakho ukulimala, njengoko uninzi lunciphisile uvakalelo ezinyaweni zabo.

Imisebenzi enzima ngakumbi enjengokubaleka kweembadada ezinyaweni okanye ukunyuka intaba akufuneki ibandakanywe de uchithe ixesha elaneleyo ulungiselela iinyawo zakho ukwenza olu hlobo lomsebenzi.

Ukuba unentlungu kwizithende zakho emva kokuphumla okanye unentlungu xa uhamba, unokufuna ukubuyela kwizicathulo ezixhasayo kwaye uqale kancinci kwakhona xa iinyawo zakho ziphilile.

Umgca wezantsi

Ukuhamba unganxibanga zihlangu xa uhamba kwaye uzilolonga kunezibonelelo, ukuba nje ulandela amanyathelo okhuseleko kwaye uthathe inxaxheba kumodareyitha.

Ukuba unayo nayiphi na inkxalabo malunga nokukhuseleka kwakho okanye impilo yonyawo, ngumbono olungileyo ukuthetha nogqirha wakho ngaphambi kokuveza iinyawo zakho ezingenanto kwindalo kangangexesha elide.