Sarudza Zvishandiso Zvokufamba Kwako kana Kuti Mhanya
Kunyoresa, kudongorera, uye kukura ndiwo mazwi anotaura nezvetsoka rwako uye kufamba kwepakumbo paunenge uchifamba kana kumhanya. Rutsoka rwako rakagadzirirwa kupwanyika kana rakakoromoka pasi uye rinopinda mukati nhanho imwe neimwe, iyo inozivikanwa semutauro. Izvi zvinoparadzira kushamiswa kwekurova pasi. Asi vanhu vazhinji vane gait ine zvishoma zvishoma mukati-roll-supination, kana kuti yakawanda mukati mutsva-kutarisana.
Uyewo hazvina kunaka kune vanofamba nevatambi asi mhando dzehombodo kana kuti insoles dzinogona kubatsira kutungamirira rutsoka kune rumwe rutivi rusingatsigiri.
Iwe unogona kuita zvinyorwa zvishoma nekuongorora hupfeko pahupamhi hwehangu shangu , sezvo kudarika kwepamusoro uye kupupurirwa kuchave kwakasiyana nemaitiro. Kana ukatengesa pane imwe nzvimbo yepamhando yepamutambo yezvigadzirwa zvechengeti, nyanzvi dzehombodo dzinowanzotarisa pamatombo eeshangu dzako uye dzinokuona iwe uchifamba uye unomhanyira usati watsigira rudzi rwechifukidzo chaunofanira kupfeka .
Pronation
- Mushure mekutanga kwekubatana kwepasi, rutsoka rwakagadzirirwa kuvhara mukati kuti kupararira kushamiswa
- Vanokonzera pasi vanowedzera zvakanyanya. Izvi zvinokonzera kufamba kwakanyanyisa kwetsoka uye gumbo rezasi. Motion control shots and orthotics yakagadzirirwa kururamisa kufamba uku kwakawandisa.
- Underpronators (vatungamiri) vane tsoka dzisingatenderi zvakakwana mushure mekubatana pasi. Vanobatsirwa zvikuru kubva kune shangu dzakashandurwa.
- Nzvimbo yako inogona kunge isingatongori, neine chiyero chakanaka chekutaura. Kana zvakadaro, iwe unogona kungotenga kusatenderera kana kushamba shangu.
Kudzora
- Tsanangudzo: Kufambisa kwepamusoro kune zvakanyanya mukati mukati megumbo shure kwekutsika danho. Rutsoka ruchiri kuenderera mberi kana ruchifanira kunge ruchikurira. Izvi zvinokanganisa rutsoka, chiwande, uye mabvi uye zvinogona kukonzera marwadzo munzvimbo dzose idzi.
- Zviratidzo: Uchaona kuwedzerwa kupfeka nechomukati chemakumbo ako. Shangu dzako dzichaputira mukati kana ukazviisa panzvimbo yakadzika. Knock mabvi kana kuti makumbo akareba zvinobatsira kukunda. Ona dzimwe nzira dzekuziva kana iwe uri mukuru wepamusoro .
- Mhinduro: Shfeka shangu dzakananga kana dzakasara-dzakapoteredza dzinoguma. Kutungamira-kudzora kana kugadzikana shangu dzine yakasimba, miviri yakawanda ye midsoles uye kunze kwezvinhu zvinogadzirisa zvinogadzirisa matanho ari nani. Pasi-the-counter orthotics kana mabheki anobatsira zvinogona kubatsirawo. Kukwirira kwepamusoro kunokonzera kuwedzera kudzvinyirira uye kusimba kumisungo, saka ita zvishoma zvishoma.
Kuongorora (Underpronation)
- Tsanangudzo: Kuwedzerwa hakusi kukwana mukati mutsutso mushure mekutsika danho. Izvi zvinowedzera kushungurudzika kune netsoka uye gumbo sezvo kushamisika kusina kuparadzirwa mukati meutsoka rose.
- Zviratidzo: Zvipfeko zvako zvicharatidzika zvakanyanya kupfeka pamucheto wose wekunze, uye rutivi rwechipfuva ichiwedzerwa. Shangu dzako dzichaputika kunze apo dzichaiswa panzvimbo yakadzika. Masheche akakwirira uye akasimba Achilles tendons anobatsira pakupa.
- Mhinduro: Shfeka shangu dzakatenderera dzinotanga kubvumira kududzira. Vadzidzisi vanoreruka vanobvumira kufamba kwetsoka. Chengetedza kushanduka kwepamusoro kune rumwe rutivi rwomukati. Iwe unogonawo kutsvaga shangu dzakasungwa pane minimalist maitiro kuitira kuti iwe uwedzere kunetseka-kunyanya. Vatariri vanofanirwa kuwedzera kutarisa kumhuru, hamstrings, quads uye iriotibial band.
Nyanzvi Dzinokubatsira Iwe Sarudza Zvaunowana
Kuzvinyatsoongorora ndiko chimwe chinhu, asi hapana chinokurova kuwana nyanzvi kuti uongorore gait yako.
Unogona kupi kupi? Mashoko akanaka ndeokuti iwe unogona kazhinji kuwana cheat cheit chengetedzo yekusununguka pazvokutengesa zvishande zvechikwata uye zvimwe zvekuchengetedzwa kwemasango.
Tsvaga muchengeti wezvigadzirwa zvemashandi munzvimbo yako. Ichi chichava chechitoro chinokonzera vatambi vakakurumbira uye vanofamba. Vatengesi vachava nyanzvi mukukugadzirirai yezvidzidzo zvematambo akanaka. Chinangwa chavo ndechekukutengesa iwe shangu yakarurama panzvimbo pane inodhura zvikuru kana yakawanda. Vanoda kudzokorora vatengi. Kazhinji, awa mabhizimusi anotsigira kumhanya kwemunharaunda uye marathons. Dana kana kutumira mameseji kuti vabvunze kana chengetedza gait yako kana yakakodzera iwe shangu.
Zvimwe zvinoshandiswa muhope yepamusoro uye netsoka dzezvoutano zvinogona kupawo kuongorora kwetsoka uye chengetedza maitiro ako senhengo yekukurudzira insoles kana shangu kuchinja.
Zvimwe zvivako zvekunze, zvakadai seRei, zvichaongororawo mararamiro ako apo vanokurudzira zvipfeko.
Shoko Rinobva
Kana iwe unonakidzwa nokufamba kana kumhanyira kuti uve wakasimba, shangu dzako ndiro chidimbu chako chinonyanya kukosha. Hazvinei kuti chii chaunowana, iwe uchabatsirwa nokuwana shangu dzakagadzirwa zvakanaka. Dzidza kuti ungasarudza sei kufamba shangu kuti uwane izvo zvichakushandira zvakanaka.
> Sources:
> Nzira yekuti "Verenga" Zvinyorwa Zako. American Orthopedic Foot & Ankle Society. http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Read-Your-Footprint.aspx
> Tweed JL, Campbell JA, Avil SJ. Biomechanical Risk Factors muKuchengetedzwa kweMidal Tibial Stress Syndrome muChancer Runners. Nyaya yeAmerican Podiatric Medical Association: November 2008, Vol. 98, Nha. 6, mapeji 436-444.