12 Mazano Okufamba Paunenge Uine Maitiro Akaipa

Ramba Uchisimuka Paunenge Uine Arthritis Nemamwe Mhando dzeKnee Pain

Mabvi akaipa aigona kuva dambudziko rokutamba, asi inzira yakarongedzwa yekuchengeta basa rako uye kuderedza zviratidzo zvako. Kana iwe uine kurwadziwa kwemabvi pamusana pewasteoarthritis kana zvimwe zvinokonzera, haufaniri kurega izvo zvichikuchengetedza kubva pakutanga chirongwa chekufamba .

Purogiramu yenguva dzose yekufamba inogona kuderedza kusagadzikana nekuputika uye hazvizoita kuti zvirwere zvisingaperi zvisingaiti.

Kufamba ndiko kushandiswa kunoitwa nevanhu vane arthritis, uye inogona kukubatsira kuti uwedzere zviratidzo zveArthritis, kufamba nekukurumidza, uye hupenyu hwehupenyu, maererano neCDC. Kufamba chikamu chemararamiro ane hupenyu hunochengetedza mwoyo wako nemapfupa zvakasimba uye mapfundo ako anoshanda. Heano mazano ekufamba kana iwe uine mabvi akaipa.

Sei Kufamba Zvakanaka Kumakumbo Ako

Mabvi ako akabatanidzwa anoumbwa nemapfupa uye maronda. Cartilage haana ropa rinogadziriswa iro rinogara richinyaradza kuburikidza nekupomba kwechiito chemoyo. Cartilage inotenderera pamubatanidzwa wechipfuva chekudya. Kufambisa manotsi ako ndiyo nzira yaunofunga kuti goroti inogamuchira zvokudya zvinoda kugara uine hutano. Iwe unogona kuona kuti mapepa ako akaoma uye akaipa mukati mambakwedza kana kana iwe wakagara uye usingashandisi masikati. Nokufambisa manotsi ako, unovabatsira kuchengetedza basa ravo uye iwe unogona kubatsira kuti varambe vachiita basa kwenguva refu.

Kudzidzira nguva dzose kunogadzirisa uye kunogadzira mitsipa, iyo yaunoda kutsigira bvi rako uye kuchengeta kushanda.

Kuita muviri kunorema zvakadai sekufamba kunobatsirawo kuchengeta utano hwetema.

Kurukurai maitiro ako ekugadzirisa nechiremba wako uye chiremba wepanyama paunenge uine mamiriro ezvinhu ari kukonzera marwadzo. Kunyange zvazvo uchifamba uchikurudzirwa kuvanhu vazhinji, zvingasava zvakakodzera kwauri.

Unofanira Kufamba Kana Une Knee Pain?

Kana uine marwadzo anononoka kuenzanisa mumabvi ako nekuda kweasteoarthritis, kufamba nemamwe masikatiro ekubatsira zvinobatanidza kubatana kwako kwemanzi uye kuisa majoini.

Iwe unofanirwa kufamba uye kuita mamwe maitiro anoita kuti mabvi ako asangane. Iwe unogona kuwana kuti kuoma, kurwadziwa, uye kuneta zvinowedzera nekuita maitiro.

Kana uine hutano husinganzwisisiki mumabvi ako usati watanga kufamba, tora nyore. Ita kufamba kwenguva shoma pane imwe nyore kana kuedza basa risingaiti zvakanyanya kufunganya pamubatanidzwa, zvakadai semvura kudzidzira mudziva. Kana urombo huri pamwe chete huchiri hukuru, simira pakarepo sechiratidzo chekuputika kana kukuvadza kwekubatana kunoda kurapwa.

Kana uchinge uine marwadzo pamwe chete pane imwe nguva mushure mekufamba kana kumhanyira, iwe unofanira kutora zuva rega uye uite bhidhiyo shoma kana imwe isingakonedzi kushamwaridzana. Kana iwe nguva dzose uine marwadzo ekubatana mushure mokunge uchitevedza muviri, unogona kuchinja kune imwe nzira yekuita zvekuita iyo isingaisi kuisa pfungwa pamabvi, zvakadai sebhasikoro kana kushambira.

12 Mazano Okufamba Nezvakaipa Zvakaipa

1. Sarudza Zvishongo Zvakakosha : Zvakanakisisa shangu pamabvi ako ndezvipfeko uye zvakanyatsogadzikana, zvakadai seshangu dzemitambo yevatambi vanochera mberi uye vane chidonho chakatsika-chetsinho. Dzivisa zvitsitsinho zvakakwirira, zvigunwe zvigunwe, uye shangu dzine simba. Tarisa shangu dzine bhokisi rakakura. Zvakaipa zvipi zvitsvene? Kunyange musiyano we-1.5-inch muhupamhi hwechitsitsinho kusvika kune zvigunwe zvinogona kuwedzera kukumanikidzwa kune nzvimbo mbiri dzinowanikwa dzemafuro osteoarthritis. Tarisa zvitsvene zvisingasviki pamakiromita matatu emasendimita mukukwirira kwepfeka shangu kana shangu dzisina kukwana.

1. Inosvika : Paunenge uine mabvi akaipa, usapinda mubatsiri uye shangu dzine chikwata chakareba chekusimbisa. Iwe unoda kuti rutsoka rwako rufambe sezvinoitika sezvinobvira. Iwe unogona kushandisa kupfuura-the-counter orthotics iyo inopa kukwira uye kutsigira kana iwe uchifunga kuti izvi zvinokubatsira iwe kana zvakakurudzirwa nachiremba wako kana mupurisa.
2. Kushamwaridzana : Unogona kubatsirwa nokuisa kupisa kumajoi ako usati wafamba, kana kufamba mushure mekutora mvura yakashambidza kana kugeza. Kutanga pazvishoma zvinokurudzirwa kune munhu wese, asi kunyanya kana iwe uine mitsipa yakaoma kana yakaipa. Tanga kunonoka kuti uwedzere kubatana kwako. Ipapo iwe unogona kutora nhanho yako mushure memaminitsi mashomanana.

1. Sarudza Mafambiro Akanyanya Kupfuura : Apo kufamba kunenge kwakaderera zvakanyanya kudarika kushanda, iwe unogona kuwana gorosi neshato imwe neimwe. Kufamba pamusoro pezvisikwa zvepanyika pasi (tsvina, guruva, ganda reraundi) iri nyore pane zvinyorwa. Kunyangwe zvazvo vangave vasina kukwana, izvo zvinokupawo kuwedzera kuenzanisa muviri nenzira yako panguva yekufamba kwako. Nokuti kunyange nzvimbo, sarudza cinder track pachikoro kana paki yemunharaunda. Asphalt iri nyore zvakare pamajoini ako pane yakakiti. Paunenge uine sarudzo, tora nzira yeasphalt pane nzvimbo yekrete yekrete. Cherechedza kuti pasi muzvivako uye zvivako zvinonyanya konkrete.
2. Kuvaka Nguva Yako Yokufamba : Kana iwe uri mutsva kufamba, ramba uchivaka nguva yako yekufamba uchitevera chirongwa chevatangisi . Kufamba kwako kunogona kuputsika kusvika mumaminitsi gumi neminiti, nechinangwa chekufamba kwemaminitsi makumi matatu nezuva. Iwe unogona kutanga pamwero uri nyore kana unononoka sezvaunovaka kutsungirira kwako. Chinangwa chako chikuru chinofanirwa kunge uchitamba kusvika pa2,5 kusvika ku3,5 mph kana kufamba kwaunoita kufema kwakaoma kudarika nguva dzose.
3. Chinangwa chezviuru 6000 Mazuva eZuva : Ongororo yakawana kuti vanhu vane marwadzo emagetsi ehesteoarthritis vanobatsirwa zvikuru kana vachifamba matanho 6000 kana kupfuura pazuva . Kana iwe ukapfeka pedometer kana kushandisa purogiramu yefoni kuti uone nhanho dzako, matanho ako ose panguva yekuverenga kwezuva. Ita icho icho chinangwa chekutanga. Kana iwe unogona pakupedzisira kupfuura izvozvo nguva dzose pasina kuwedzera kukurwa, izvo zvakanaka.
4. Rongedza Mafambiro Eko Kumatambudziko Mashoma Mazuva : Kana uine marwadzo akawanda kana kuoma kwemangwanani, edzai kusimuka nekufamba-famba kweminiti kana maviri imwe hafu yeawa. Iwe unofanirwa kunakidzwa nekufamba kwenguva yakareba panguva yaunenge uine zvishoma, uye izvozvo zvichakubatsira iwe kuti ugare wakafanana.
5. Cold Packs Mushure mekufamba : Wakaita zvakanaka nekuwana yako yejoka inotama ichifamba. Iwe unogona kushandisa kubhadhara mapepa shure kwekubatsira kuderedza kuputika.
6. Shandisa Kufamba Kwemapulisa : Vamwe vanhu vanoona kuti kushandisa mapuranga kana kuti mapuranga eNordic anovabatsira kusimbisa uye kuderedza kusaneta pamwe chete kana uchifamba. Nzira uye mamwe maitiro ekufamba angabatsira, zvichienderana nemamiriro ako.
7. Kushinga-bhiza: Kuwedzera bhasikoro pabhasikoro, mabhasikoro, kana kunyange pasi-davi rezere rinogona kubatsira kuchengetedza mishonga yako inopesana muhumiro hwekutsigira zviri nani mabvi.
8. Kurasika Kuwedzerwa Kurema : Kana uri kunyanya kuwandisa, kurasikirwa kunyange mapaundi mashomanana kunogona kuderedza kushushikana pamabvi ako. Kudya ndiyo nzira yakanakisisa yekurasikirwa nehutemi. Iwe uchakwanisa kufamba uye nekurovedza nekutambudzika kwakanyanya uye kusagadzikana mushure mekunge humwe huwandu hunorema hwakarasika.
9. Ramba Uchifamba Muzuva Rose : Simuka uye famba-famba kana kutambanudza maminetsi gumi nemashanu. Izvi zvichachengetedza kushamwaridzana kwako kushanduka uye kufudza mabvi ako. Kunyangwe kweminiti chete kunogona kubatsira kuderedza hutano hwehutano hwekugara uye huchava hwakanaka kune majoini ako.

Shoko Rinobva

Kufamba ndiyo nzira inogamuchirwa zvikuru yekuita basa uye inogona kukubatsira kuchengetedza hutano huri pamwe. Zvisinei, haisi iyo chete yekusarudza. Kana mabheji ako akaipa achikuchengetedza kubva pakufamba, unogona kuwana chiito chekunyama chaunoda kuburikidza nekufambisa mabhasikoro, dzimba dzekudzidzira, kushambira, kana kuti mvura yekudzivirira. Iwe unofanirwawo kusanganisira kushandiswa kwemaitiro ekuvaka nekuchengetedza mishonga, kusanganisira chero maitiro anoitwa anokurudzirwa pamabvi ako nachiremba wako kana murapa wepanyama. Kuenzanisa maitiro kunogonawo kubatsira. Kana uchinge uine chivimbo chekufamba, iwe unogona kuzviisawo mukufamba kwako . Ramba Uchifamba.

> Sources:

> Kuvaka Basa Rokufamba. Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/exercise/workouts/walking/walking-works.php.

> CDC. Kuwedzera-Hurongwa Hwakakwana Hwekufamba pakati pevakuru neAtritis- United States, 2011. Kushungurudza uye Kufa Vhiki Yevhiki. May 3, 2013/62 (17); 331-334.

> Christensen L, Corliss J. Kurarama Zvakanaka NaOsteoarthritis: Mutungamiri wekuchengetedza Majojo ako Utano . Boston, MA: Harvard Health Publications; 2016.

> Pagan CN. Kushanda Nenhamo. Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/exercise/how-to/exercise-pain.php.

> White DK, Tudor-Locke C, Zhang Y, et al. Kufamba Kwezuva Nega uye Njodzi Yechiitiko Chinhu Chinogadziriswa Kushanda muKnee Osteoarthritis: Chidzidzo chekucherechedza. Arthritis Care & Research . 2014; 66 (9): 1328-1336. doi: 10.1002 / acr.22362.