Mubvunzo: Ndiri mumhanyi uyo akaita marwadzo emabvi paanenge achimhanya. Mumwe chiremba wepanyama akatarisa pamakumbo angu uye akacherechedza kuti ini-pamusoro-kutaura. Ndinofanira kushandisa shangu yakakosha yechangu kuti andibatsire kudzivirira kukuvadzwa mune ramangwana pavanenge vachishanda here?
Mhinduro:
Kumhanyira mutambo mukuru, asi unogonawo kuva wakaoma pamakumbo emakumbo. Matambudziko anosanganisira mahudyu, mabvi, uye maziso emakumbo nzvimbo dzakajairika dzekukuvara .
Patellofemoral stress syndrome uye iriotibial band friction syndrome kune kukuvadza kunogona kutora mavhiki, kana mwedzi, kuporesa uye kunogona kutarisa purogiramu yako yekushanda. Kana iwe uri mumhanyi, iwe unogona kunge uchitambudzika mune imwe nzira yekukuvadza-yakabatana panguva yebasa rako, uye kune mishonga yakawanda uye mazano anowanikwa kuti akubatsire kuderedza mukana wekukuvara.
Kushandura shangu dzako dzinoshanda uye kupfeka shangu dzakagadzirirwa zvakanamatira tsoka dzako ndechimwe pfungwa dzakajairika kuti udzivirire kukuvara kwekukurumidza. Asi kupfeka shangu dzakakodzera paunenge uchimhanya (kana kufamba) kudzivirira kukuvara here?
The Case for Over-Pronunciation As Cause of Injury
Kudarika-kutaurira mamiriro ezvinhu apo tsoka kana tsoka dzinotendeuka zvakanyanya kana iwe wakamira uye uchifamba kana uchimhanya. Kana iwe uchitaura zvakanyanyisa tsoka yako kana yakarova pasi, unogona kuona chitsiko chako uye zvigunha zvadzoka mukati uye arch yako inowira. Kana izvi zvichiitika, chiuno chako nehudyu zvinotenderera mukati.
Kuwedzereka kwemukati kushanduka kwegumbo rako paunenge uchifamba kana kuti uchimhanya kunogona kukonzera kushushikana kune zvivako zvakakomberedza rutsoka rwako, mabvi, uye chiuno. Mishonga mumakumbo ako, iyo hamstrings, quadriceps, uye gluteus medius, inofanira kushanda zvakaoma kuti urambe gumbo rako munzvimbo yakanakisisa inogona kushanda.
Kukundikana kwemisungo iyi kuita izvi kunogona kuva chikonzero chekukuvadza.
Saka kana kudarika-kududzira kunokonzera kupindirana kwemukati kushanduka kwemutsopa wako, uye kukanganisa kwakapinda mukati memakumbo ako kunogona kukuvadza kukuvadza, uye kururamisa dambudziko rinopfuura-kutaurira nehombodo dzinotsigira uye maziso, kurudyi?
Zvichida kwete.
Kwemakore, vanomhanya nevamwe vatambi vakasarudza zvikwereti zvakakodzera zvichienderana nechigaro chetsoka dzavo. Vanopfuura-vatambi vaida shangu kuti vatsigire rutsoka, vanhu vasina mauto vasina zvematongerwo enyika vaidiwa shangu dzisina kwavakarerekera, uye vari pasi-vatongi (vafinisi) vaida shangu dzinobvumira kuti vawedzere kumwe.
Ngatitarisei Uhupupu
Chidzidzo chakabudiswa muna 2013 muBritish Journal of Sports Medicine chakaongorora kugadzirisa kwokupfekedza shangu isina kwaakarerekera yekushanda, pasinei nerutsoka rwemhando kana nzvimbo.
Vatsvakurudzi vakatsvaga 927 vanomhanya nevashanisi uye nzvimbo yakatsika nzvimbo. Vazhinji-vanotaurira, vaisarerekera pasi, kana vari pasi-vatauriri vose vakagamuchira musarudzo vasina kufambidzana mune shangu uye vakateverwa kwegore. Vatori vechikamu vakaongororwa nekuda kwekukuvadza, izvo zvaisanganisira kunyunyuta chero kupi zvako kwemakumbo kana makumbo kana mushure semugumisiro wekushanda.
Pavane 927 vamhanyi vakapinda muchidzidzo, 252 vatori vechikamu vakatambura kukuvadzwa semhaka yekushanda. Apo rutsoka rwekutsvaga kwetsoka rwakaparidzirwa mune data, rakaratidza kuti raisava nehanya nemhando ipi yetsoka dzawaiva nadzo; kuwedzera kwekukuvadza kwaive kuwandisa imwechete pasinei nerutsoka rwemhando.
Muzvokwadi, vanopfuura-vaparidzi vakakurudzirwa pasi pevatori vechikamu vasina maitiro ezvishoma.
Chimwe chidzidzo chakabudiswa mu Journal of the American Medical Association chakaongorora migumisiro yekushandisa imwe rudzi rwekuisa muhombodo yako kuti ubatsire kupora osteoarthritis emabvi. Vaongorori vakaongorora mitsva yezviongorori zvakasiyana-siyana pamusoro pekushandiswa kwebasa rakasvibiswa rinoshandiswa kuti rive nemarwadzo emabvi. Izvi zvinobatsira kushandura nzvimbo yebvi rako uye kutora zvinodzvinyirira kubva mu arthritic mukati memubatanidzwa uye naizvozvo zvinogona kubatsira kubvisa marwadzo.
Zvigumisiro zvekuongorora zvakaratidza kuti kushandiswa kweshure kwechitsinho chekurwa kwemabvi kwakabatsira vamwe vanhu kuderedza marwadzo.
Kana ichienzaniswa nekushandiswa kwekupindira mune zvepamberi mune shangu, pakanga pasina misiyano inonyanya kukosha muhutano hwemabvi. Zvinoratidzika kuti kuchinja nzvimbo yegumbo nekuisa kana shangu dzemhando dzakasiyana hazvipindi kurwadziwa kwemabvi.
Izvi zvinoreva here kuti munhu wose anofanira kungofuka chero shangu dzavanoda? Zvichida kwete. Pepanhau ra2014 rinoitwa neAmerican Academy of Pediatrics rakarongedzwa pamusoro pegumbo sechinhu chinokonzerwa nehutachiona hwehutachiona hwekurwa kwechirwere chinokonzerwa nevhu vaduku. Zvichida kuchengetedza rutsoka mukana wakanakisisa wekuti vatambi vechidiki vangave nemimwe michero.
Pasi Pasi
Kubva pamigumisiro yezvidzidzo, kusarudzwa kwezvipfeko zvako hakuratiki sechinhu chakasiyana chakasimba kuti ubatsire kudzivirira kukuvadzwa paunenge uchimhanya. Iwe unofanirwa kuita zvakanaka chaizvo kusarudza shangu inobhururuka yakakura zvakakwana uye unonzwa wakasununguka paunenge uchifamba uye uchimhanya.
Paunotanga purogiramu inoratidzika, inogona kunge iri pfungwa yakanaka yekushanyira nechiremba wepanyama kuti uongorore zvinhu zvinogona kutungamirira kukuvara. Anokwanisa kuongorora kushandura kwako uye simba uye kuronga chirongwa chekuita zvekushandisa chingabatsira kuchengetedza mapepa ako ane hutano uye kukuchengetedza kuti urege kurwadziwa.
Sources: Nielsen R, et al. "Kutaura kwemaziso hakurevi nehuwandu hwekukuvadza kune vanomhanya vanopfeka shangu risina zvematongerwe enyika: gore rimwe chete rinotarisira boka revanhu." Br J Sports Med. 13 June 2013.
Parkes MJ, Maricar N, Lunt M, et al. Kuwedzeredza Kuwedzera Insoles seChibirative Treatment for Pain in Patients With Medial Knee Osteoarthritis: A Meta-analysis. JAMA. 2013; 310 (7): 722-730