Le yinto eyenzekayo kwiinyawo zakho ngoku ukuba awuze unxibe izihlangu

Umxholo

• Ii-Pros and Cons of Ukunxiba izihlangu kaninzi
• Uzigcina njani Iinyawo Zakho Zomelele kwaye Zikhuselwe
• Musa ukulahla izicathulo ngokupheleleyo.
• Gcina imali ngezihlangu zangaphakathi ezixhasayo kunye neesiliphu.
• Jikelezisa kwingqokelela yezihlangu zakho.
• Yongeza imithambo eyomeleza iinyawo kwireferensi yakho.
• Mamela iinyawo zakho.
• Uphengululo lwe

Ngexesha elininzi elichithwe ngaphakathi kulo nyaka uphelileyo ngenxa yobhubhane, kuya kuba nzima ukukhumbula ukuba kuvakala njani ukunxiba izihlangu zokwenyani. Ngokuqinisekileyo, ungazipopola ukuze usebenze ngamanye amaxesha, kodwa ubukhulu becala, izihlangu ezixhasayo zithathe isitulo esingasemva kwislippers ezimile okwezilwanyana kunye nolunye ugcino olunemigca yesherpa.

"Indlela yethu yokuphila esekhaya ibangele utshintsho olukhulu kwizihlangu esizinxibayo," utshilo uDana Canuso, D.P.M., ugqirha wezilwanyana oqinisekisiweyo webhodi kunye nogqirha wezamayeza oseNew Jersey. "Uninzi lwethu lutshintshile ukusuka kwizihlangu nakwizibhutsi ukuya kwiziliphu kwaye [zingenazihlangu", kwaye olu tshintsho luchaphazela kakhulu imiba emininzi yempilo yeenyawo. "

Ngelixa lungekho lonke utshintsho kwimikhwa yezihlangu engalunganga (okt uCanuso uphawula ukuba abantu abaninzi ngoku bathambekele ekunxibeni izihlangu imini yonke ukuze ukuhamba kube lula ngakumbi), abo banganxibanga nto kodwa izihlangu ezintle - okanye abangenazihlangu kwaphela - banokwakha isiseko seengxaki zeenyawo ezizayo njengesiphumo. Kodwa ngaba ukuhamba ngenyawo kungabi mbi kangako? Nantsi into ethethwa ziingcali malunga nokuchitha ixesha elininzi ngaphandle kwezihlangu.

Ii-Pros and Cons of Ukunxiba izihlangu kaninzi

Ngokuqhelekileyo, ukunxiba izicathulo kuyinto efanelekileyo kuba zibonelela ngokhuseleko kunye nenkxaso. Kodwa ukuba ubuthanda ubomi obunganxibanga zihlangu, kukho iindaba ezimnandi: zinezinto zempilo.

"Ngaphandle kwenkxaso yezihlangu, iinyawo zakho zisebenza nzima ukugcina ibhalansi kunye nozinzo, nto leyo ebanika ukuzilolonga okukhulu," utshilo uBruce Pinker, i-D.P.M, ugqirha wezilwanyana oqinisekisiweyo waseNew York.

Ukuhamba ngenyawo unganxibanga zihlangu ukuba usebenzise izihlunu zakho zonyawo- zombini ezigqithisileyo nezingaphakathi- ngaphezulu kokuba zixhaswe zizihlangu. Imisipha yonyawo lwangaphandle luvela ngaphezulu kweqatha kwaye lufake kwiindawo ezahlukeneyo zonyawo, ukuvumela intshukumo enjengokukhomba umphezulu wonyawo lwakho kude nomlenze wakho, ukuphakamisa unyawo lwakho uye kwi-shin yakho, nokuhambisa iinyawo zakho ngapha nangapha. Izihlunu zangaphakathi zifumaneka ngaphakathi kwendawo yonyawo kwaye zinakekele ukuhamba kakuhle kweemoto ezifana nokuguquguqula iinzwane zakho kunye nokuhlala ulungelelene njengoko uhamba. (Eyeleleneyo: Indlela amaqatha abuthathaka kunye nokuhamba kakubi kwe-Ankle okuchaphazela umzimba wakho uphela)

Ngaphezu koko, ukuhamba ngaphandle kweembadada ngaphandle - okubizwa ngokuba "yi-earthing" okanye "grounding" - ngokukodwa kunokusetyenziswa njengendlela ye-cathartic yengqondo, njengoko kukunyanzela ukuba unciphise kwaye uqaphele ngakumbi indawo yakho. "Abantu abaninzi bazakuhamba ngeenyawo benganxibanga ukuze banxibelelane noMama weNdalo, kwaye oku kudibana kunokuba lunyango," utshilo uPinker. Nokuba isayensi iyayixhasa: Uphando lufumanise ukuba ukunxibelelana ngqo noMhlaba (ngeenyawo zakho, umzekelo) kunokunciphisa umngcipheko weengxaki zentliziyo, iintlungu noxinzelelo.

Konke okuthethileyo, ukumodareyitha kubalulekile. "Kwithiyori, ukuhamba ngeembadada kuluncedo kuba yeyona ndlela yendalo yokuhamba - kodwa ukuba yenziwe ixesha elide, ingakhokelela kwiingxaki," utshilo uDaniel Cuttica, DO, unyawo lwamathambo kunye neqatha eqinisekisiweyo eseVirginia. ugqirha wotyando kuMaziko e-Advanced Orthopaedics.

Ngenxa yobunzima bendawo yonyawo kunye namaqatha (amathambo angama-28, amalunga angama-33, kunye nemisipha eyi-112 elawulwa yimisipha eyi-13 engaphandle kunye nezihlunu ezingama-21 zangaphakathi), phantse akunakwenzeka ukuba yonke into yonyawo lomntu isebenze ngokungathathi cala ngokwemvelo, utshilo uCanuso. . Yingakho izicathulo ezicwangcisiweyo kunye nezifakwe ngokufanelekileyo ziqhubeka ziyingxenye ebalulekileyo yokufumana iinyawo zakho ngokusondeleyo ukungathathi hlangothi. "Nakuphi na ukungalingani kwamandla, okanye isikhundla somnye umsipha ngaphezu kwesinye, kunokubangela ukuba iigaments, ezinye izihlunu, okanye amathambo atshintshe, okukhokelela kwi-arthritis kunye nokulimala kunokwenzeka," utsho.

Ukuhamba okanye ukuma ngaphandle kwezicathulo ubude obude - ngokukodwa, kwimigangatho enzima - kunokukhokelela ekunyuseni uxinzelelo kunye noxinzelelo kwiinyawo ngenxa yokungabikho kwe-cushion kunye nokukhusela, oku kunokukhokelela kwiintlungu zeenyawo ezifana ne-plantar fasciitis (intlungu kunye nokuvuvukala ngaphantsi yonyawo lwakho), i-metatarsalgia (intlungu kwibhola yonyawo), kunye ne-tendonitis (ukuvuvukala kwethenda).

"Abo bane-pronatory [i-pronatory to pronantion] okanye uhlobo lonyawo oluthe tye basengozini yokulimala ngakumbi ngenxa yokunganxibanga izicathulo kuba sele beswele inkxaso efunekayo ukukhuthaza indawo engathathi hlangothi," utshilo uCanuso. Okwangoku, abantu abaneengqameko eziphezulu bafuna i-cushion engakumbi ukuze isebenze ngokuchanekileyo. Ngenxa yokuba lonke uxinzelelo lubekwe kwibhola kunye nesithende seenyawo xa kuthelekiswa nayo yonke i-midfoot xa sans-izihlangu, uxinzelelo olonyukayo kwezi ndawo lunokukhokelela kuxinzelelo loqhekeko kunye neefowuni. Xa ushiya

Ewe kunjalo, ukhetho lwezihlangu lubalulekile. Ukuba uhlala unxiba izihlangu ezinamanqwanqwa amancinci okanye amachaphaza okanye izithende ezinkulu kunee-intshi ezi-2,5, ukungabi nantloni kunokuba yinto encinci kububi ezimbini. "Izihlangu ezimxinwa nezinamanqatha zinokukhokelela kwihammertoes, iibunions, kunye ne-pinched nerves, ngelixa izihlangu eziphakamileyo kakhulu zinokubangela i-metatarsalgia kunye ne-ankle sprains," utshilo uPinker.

Kwaye ngelixa unganxibanga zihlangu unokuziva ukhululekile, kukho into ekumele ithiwe ukugcina iinyawo zakho zikhuselekile, ukuya kuthi ga kwinqanaba elithile. "Izihlangu zikwakhusela iinyawo zakho kwizinto ezinje ngezinto ezibukhali emhlabeni kunye nendawo eqinileyo, utshilo uCuttica. "Nanini na xa uhamba unganxibanga zihlangu, ubeka iinyawo zethu kwezi ngozi." (Idibeneyo: Imveliso yokuNakekelwa kweenyawo iiPodiatrists zisebenzisa zona)

Uzigcina njani Iinyawo Zakho Zomelele kwaye Zikhuselwe

Unyawo olomeleleyo lolunye olusebenza ngayo yonke imisipha, amathambo, kunye nemisipha kwindawo engathathi hlangothi, ukuxhasa ngokwaneleyo ubunzima bomzimba wakho kunye nokuvumela ukuba uhambise umzimba wakho kwicala olifunayo: phambili, ngasemva, ecaleni. Inika isiseko esiluqilima somzimba wakho ukusuka phantsi ukuya phezulu. "Nabuphi na ubuthathaka ezinyaweni bunokuchaphazela i-mechanics yendlela ohamba ngayo, oko kunokukhokelela ekuxinzezeleni okukhulu kwezinye iindawo zomzimba kwaye kunokubangela intlungu okanye ukulimala," kusho uCuttica.

Sebenzisa ezi ngcebiso ukufumana ibhalansi elungileyo yobomi obungenazihlangu kunye nesihlangu kwaye ufunde ukugcina iinyawo zakho zomelele.

Musa ukulahla izicathulo ngokupheleleyo.

Kulungile ukuvumela iinyawo zakho ziphefumle xa uphuma ngaphandle, kodwa ukuba uyasebenza, uyapheka, uyacoca, kwaye ngakumbi uzilolonga, kuya kufuneka unxibe uhlobo oluthile lwezihlangu okanye iteki, utsho uCanuso. Ngaphandle kokubonelela iinyawo zakho ngenkxaso efanelekileyo abayidingayo ukuze benze into yabo ngokufanelekileyo, ikwakhusela nakwizinto ezingqongileyo ezinokubangela ukwenzakala - isithupha esikhohlakeleyo, into yokudlala ekhohliweyo, imbiza ephuphumayo yamanzi ashushu, okanye umlenze wetafile obekwe kakubi .

Omnye ngaphandle komgaqo wokusebenzisa? Umsebenzi we-Barefoot kwi-gym mat (okanye enye indawo ethambileyo), efana ne-karate okanye i-yoga, inokuqinisa iinyawo zakho kwaye ikhulise ukuzinza kwiindawo ezisezantsi. (Jonga: Kutheni kufuneka ucinge ngoQeqesho lweBarefoot)

Gcina imali ngezihlangu zangaphakathi ezixhasayo kunye neesiliphu.

Njengomgaqo ngokubanzi, akufuneki ukwazi ukugoba isihlangu sakho kwisimo se "u". “Olu luphawu oluhle kakhulu lokuba aluxhasi ngokwaneleyo,” utshilo uCanuso. "Olona hlobo lwenyawo luxhaphakileyo e-U.S. Lunyawo lokubiza okanye lokucaba, ke ukukhangela isihlangu esinengqameko eyakhelwe kufakelo okanye kwedwa kwesihlangu kunokuba lolona xhaso."

Xa ukwimo ye-R & R, yiya nesiliphu esigubungela umphezulu wonyawo, sinomva obuyiselweyo, kwaye nokuba loluphi uhlobo lwenkxaso ye-arch okanye i-cushioning edibanisa bonke ubude besiliphu. (Zama nayiphi na kwezi slippers kunye nezihlangu zendlu ezenziwe ngobomi be-WFH.)

Kwaye ubeke endaweni yazo rhoqo: "I-slippers zinxiba ngokukhawuleza kwaye kufuneka zitshintshwe rhoqo kunezinye izihlangu," utshilo uCanuso.

Jikelezisa kwingqokelela yezihlangu zakho.

Kuyacetyiswa ukuba ujikelezise ukusetyenziswa kwesihlangu sakho ukuze ungasebenzisi kakhulu nasiphi na isihlangu esinye. Ukugqoka isibini esifanayo ngexesha lonke kunokunyusa ukungalingani ngaphakathi kwemisipha kunye nemigqa yeenyawo zakho kwaye ukwandise umngcipheko wokulimala okuphindaphindiweyo, utshilo uCanuso.

Kwaye, kokukhona uzinxiba, ngokukhawuleza bazokunxiba: "Ukunxiba izihlangu ngokuqhubekayo kunokukhokelela ekunciphiseni okukhawulezayo kumgangatho we-midsole okanye yangaphandle (okanye zombini), utshilo uPinker. "Ukuba ezi zixhobo zesihlangu zigugile, kunokwenzeka ukuba ufumane ukulimala, njengokuphuka koxinzelelo okanye i-sprains."

Yongeza imithambo eyomeleza iinyawo kwireferensi yakho.

Ngethuba nje ungekho kuyo nayiphi na intlungu, ukwenza iinyawo-ezifana nalezi ezivela kwi-American Academy ye-Orthopedic Surgeons-inokukunceda ukuqinisa imisipha yangaphakathi yonyawo kunye nokucima i-hiatus yakho yokugqoka izicathulo. Imithambo eluncedo ibandakanya ukubeka unyawo lwakho kwelinye icala letawuli encinci okanye ilaphu lokuhlamba kwaye usebenzise iinzwane zakho ukuyisonga ngakuwe (zama ukuphindaphinda ka-5 ngonyawo ngalunye) kunye nokuzoba ialfabhethi ngeenzwane zakho ngelixa uhambisa iqatha kumacala ahlukeneyo.

Ungasolula isityalo sakho se-fascia ligaments (izicwili ezinxibelelanayo emazantsi eenyawo). Zama ukolula itawuli (jikeza itawuli ujikeleze unyawo lwakho, ukutsalela unyawo ngakuwe kwaye ubambe imizuzwana engama-30, uphinda amaxesha ama-3 kumacala omabini). Kwaye ukuba iinyawo zakho zibuhlungu, nika ibhotile yamanzi emkhenkcezini ukuqengqeleka ukuze unciphise iintlungu: yiba ngumkhenkce ibhotile yamanzi ezele ngamanzi uze uyiqengqe phantsi kweenyawo zakho, unike ingqwalasela ekhethekileyo kwiindonga zakho, malunga nemizuzu emi-2 ngenyawo. (Okanye zama enye yezi massager zeenyawo abantu abafunga ngazo.)

Kuba iingxaki ezininzi ezinyaweni zinxulumene nemisipha yenkomo okanye ukungalingani, imithambo egxile kwezi ndawo inokunceda ukunciphisa umngcipheko weentlungu, utshilo uCuttica. Zama oku kululwa kwethole kunye nokuzilolonga kwethole ukomeleza kunye nokwolula indawo ye-Achilles tendon (ibhendi yethishu edibanisa umsipha wethole kwithambo lesithende sakho).

Mamela iinyawo zakho.

Ukuba iintlungu ziyakhula, mamela izinja ezikhonkothayo kwaye unciphise iindlela zokuqinisa iinyawo okanye uziguqule. "Ukusebenzisa kakhulu unobangela wokwenzakala," utshilo uPinker. "Ukuzilolonga ngokuthe ngcembe okwandisa kancinci umsebenzi ngokuhamba kwexesha, ngokusekwe kunyamezelo, yeyona ndlela ikhuselekileyo yokugcina iinyawo zakho zomelele."

Uphengululo lwe