Kunyoresa kurwirwa kwetsoka kwetsoka dzako panguva yekufamba uye kumhanya. Vatambi uye vanomhanya vanowanzonzwa mazwi ekududzirwa, kudongorera, nekugadzirisa pasi, kunyanya pavanokurukura nezvekuita kwenyu uye kana iwe uchifanira kushandisa shanduro yekudzora shangu. Dzidza zvakawanda nezvemashoko aya anorevei.
Chii chinonzi Pronation?
Shoko rokuti Pronation rinoreva chimiro chezvakasvibirira kune rumwe rutivi rutsoka kana iwe uchifamba kana kumhanya.
Iyo inozivikanwawo so eversion. Rutsoka runopinda mukati mukati mega rega.
Kubva panguva iyo chitsitsinho chako chichivhuvhuta pasi, bhodhi yako inotanga kupera uye kuvhara kushamiswa. Uremu hwako hunoenda kune kunze kwetsoka dzako uye zvakare kudzokera kumakona makuru. Kana iwe une gwara rakarurama gumbo rako rinofanira kutanga kubuda kunze nechingwe. Icho chinyamukichi chinomuka uye chikaoma kuti chigadzikane sezvo gumbo rinopfuurira kumusoro uye kunze. Izvi zvinoreva chirevo. Zvose zvigunwe zvinobatsira pakusundira muzvinyorwa zvemazuva ose asi chigunwe chechipiri uye chechipiri chinowedzera zvimwe zvebasa apo vamwe vanogadzikana.
Rutsoka rutsoka runotarisana nechemuviri wemuviri wako mukududzira. Mishonga inoshanda panguva yekududzirwa ndeye anterior tibialis, extensor digitorium longus, uye extensor hallicus longus, iyo yose iyo inotungamirira pasi petsoka.
Zvinetso neKutsvaga
Kune vamwe vanhu, makumbo anotsvaira kure nechomukati nechomukati nechikamu chimwe nechimwe, icho chinozivikanwa sekupfuura.
Izvi zvinofanirwa kuti zvinokonzera kutyisidzira kwekukuvara nekugadzirisa kufamba kwemashangu, insoles, uye zvipfeko zvakagadzirirwa kururamisa tsoka yako yekufambisa. Mukukwirira kwepamusoro, chikuru cheto nezvigunwe zvechipiri zvinokanganisa zvose uye izvi zvinotungamirira kumatambudziko pavari uye kusagadzikana mutsoka.
Kushandura kwakanyanya kwetsoka pakupfuura kwepamusoro kunotungamirira kune kutenderera kwakawanda kwetibia mumutsipa wakaderera, uye chigumisiro chiri chiitiko chikuru chemafuta (anonzi medial tibial stress syndrome) uye kurwadziwa kwemabvi.
Inoisa kudzvinyirira zvakanyanya pamagetsi nemakumbo etsoka inosungirirwa chitsitsinho, zvichiita kuti matambudziko echitsinho awedzere.
Kusarudza kuti iwe uri mukuru wepamberi ndiro chinhu chikuru chekusarudza shangu dzakanaka dzinofamba uye dzinoshandisa shangu. Iwe unogona kuita zvishoma kuti uzviongorore uchitsvaga shangu yako yekufuka purogiramu, ipapo uongororwe pane imwe yakashambadza yakashambadzira shoe shoe. Vanokonzeresa ruzivo vanogona kubatsirwa nekusimudzira kufamba kweshangu kuti vabatsire kugadzirisa mararamiro avo kuitira kuti vawane chirevo chekusarerekera chakanaka.
- Motion control shoes rinogadzirirwa kururamisa kudarika. Vakatowedzera rubatsiro rwemukati uye kushingaira kwekuvaka kutungamirira rutsoka mumutengo wakakwana wemutauro.
- Nzira dzechimiro dzinogona kupa shanduro yekusimudzira. Izvo zvinorayirwa nechediatist uye mumwe nomumwe akagadzirirwa kuti asangane nezvinodiwa zvetsoka imwe neimwe. Kana uine dambudziko rakaoma nekupedza simba, iwe ungada kuona chimiro chechimiro.
- Vamwe vanotsvakurudza vari kutora nzira yakasiyana uye vanofunga vasina shangu dzomutambo vanogona kunge vari mhinduro yekudarika. Zvimwe zvidzidzo zvinokuratidza kuti utatate zvishoma kana uchitamba usina shangu.
Zvinetso neChirongwa Chinoitwa (Kupindira)
Kuongororwa inzira inofambisa kudivi rekunze kwetsoka panguva yechiito. Rutsoka rwechimiro rinowanzosimudza panguva yechipupuriro chechigunwe sezvo chitsitsinho chichikwira kubva pasi kusvikira pakuguma kwechitsika.
Izvi zvinopa zvakawanda zvakakosha uye kubatsira kubvisa zvigunwe.
Kunyanya kunakidza kunowedzera kudzvinyirira kune rutsoka. Chigunwe chikuru uye zvigunwe chechipiri hazvisati zvashandiswa muzvigunwe zvakanyanyisa, izvo zvinosiya basa rose kumucheto wekunze kwetsoka uye zviduku zviduku. Izvi zvinogona kukonzera kukuvadzwa kwechikwama, iriotibial band syndrome yemabvi, Achilles tendonitis, uye plantar fasciitis .
Vanotarisa vanoita zvakanaka nejasi risina kusimba. Kana iwe ukasimudza, haufaniri kutora shangu yekudzora shangu nokuti haudi kumira kwakasimba. Pane kudaro, shangu dzinoshandura dzichakubvumira humwe huri nani hwekufamba uye iwe unogona kubatsirwa nezvikwereti kana insoles zvinowedzera kukanganisa.
The Bottom Line
Kufamba kwako uye kumhanya kunogona kunge kune zvakawanda kana kuti zvishoma zvishoma kurutivi kusvika kune rumwe rutivi panguva dzezvikamu zvekutsvaga kwako. Iwe unogona kazhinji kuwana kuongororwa nokukurumidza pachitoro cheshuga chinoshambadzira kuti uone kana iwe usati wanyanyisa here kana kuti upinate.
> Sources:
> Donatelli, Robert. "Kazhinji Biomechanics yeMakumbo neAnkle." Journal of Orthopedic uye Sports Physical Therapy. November, 1985.
> Heel Pain. American Podiatric Medical Association.
> 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
> Russell, RM uye Simmons, S "Migumisiro yeBarefoot Running on Overpronation in Runners," International Journal of Exercise Science: Conference Proceedings : 2016 Vol. 8: Iss. 4, Chitsauko 42.
> 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.