Target Your Shins
Kana iwe uine mishonga yakaoma kana marwadzo, ungada kupedza nguva yakati uchitarisa yako anterior tibialis muscle. Iyi misungo iri pamberi pegumbo rako rezasi. Chiito chayo ndechokugadzirisa rutsoka kusvika kumusoro, pamwe nekudzora rutsoka sezvaanoderedza zvakare pasi. Iyi misumbu inowanzoita basa rokuvhima paunenge uchimhanya, uchifamba, uye mumitambo yakadai se tennis uye basketball, ine zvakawanda zvishoma zvishoma.
Iyo anterior tibialis inotanga kunyunyuta kana iwe kamwe kamwe kuwedzerwa nguva yako yenguva kana kukurumidza kumhanya kana kufamba, kazhinji kusvika pakuguma kwekunetseka kunokonzera .
Zvinogona kuva zvakaoma kutambanudza musungo wemukaka zvakakwana nekuda kwehutano hwahwo. Ichokwadi, dzimwe nyanzvi dzinoti iwe haugoni kutambisa mutsara uyu, iwe unogona kungozvipa imwe soro, sezvo iwe rutsoka haruzoshanduki zvakakwana kuti utaure chokwadi.
Kumira kwakatambanudzwa ndiko nyore kune vanhu vakawanda kuita. Iwe haudi chero midziyo kana chero chero nzvimbo; zvinoitwa nekutama nyore.
Chimiro Anterior Tibialis Shin Stretch
Iwe unogona kudana kuti izvi zvigunwe zvikande.
- Simuka. Iwe unogona kushandisa kushandisa ruoko pamadziro kana zvimwewo rubatsiro rwekuenzanisa.
- Bend zvose mabvi zvishoma.
- Rimwe rutsoka rinoramba ruchigara pasi. Rutsoka runotambanudzwa runoiswa mushure mechando ichi chakasimba, uye rutsoka rutsoka rwakatambanudza ruchibata pasi.
- Kuchengeta zvigunwe zvako zvakasimba pasi, tora rutsoka rwakatambanudza mberi kuitira kuti iwe unzwe uchibva kubva kumusoro kwetsoka yako yakatambanudza kuburikidza nemakumbo ako.
- Kana uchinge uchinzwa zvakanaka, chibatisise kwemaminitsi 15 kusvika ku30.
- Dzokorora kutenderera kune rumwe rutivi.
- Iwe unogona kushandisa kutambanudza uku sechikamu chekudziya-up-kutambanudza chiitiro , kana sechikamu chechinotonhora-pasi. Iwe unogonawo kungozviita panguva ipi zvayo mukati mezuva.
Kneeling Shin Stretch
Kneeling haisi yechechi chete, unogona kuishandisa zvakare kunyatsotarisa shins.
Iwe unofanirwa kuva nemafungiro akanaka emabvi kuita izvi kutambanudza sezvo iwe uchange uchingogara pazvitsitsinho zvako.
- Gurudza pamubhedha une zvigunwe zvetsoka dzako zvakadzika pasi nepasi uye zvigaro zvako pamusoro pezvitsitsinho zvako
- Gara kwemaminitsi 15 kusvika ku20.
Akagara Shin Stretch
Iwe haufaniri kutombobuda kunze kwedeskisi yako chigaro nekuda kwekusiyana kwei anterior tibialis shin kutambanudza. Uyu unoshanda zvakanakisisa nedhesi chairo apo iwe unogona kufamba nemakumbo ako pasi uye shure kwako pawakagara.
- Dhorera bhandi rako kune pasi kuitira kuti zvigunwe zvetsoka dzako zviwedzere muvhu sezvinenge zvakamira.
- Donhedzera mberi zvishoma apo rutsoka rwakasimwa muvhu, rakafanana nekumira rakatambanudzwa asi rakagara.
- Gara kwemaminitsi 15 kusvika ku20.
- Dzokorora rutsoka rumwe nerimwe.
- Iwe unogona kuda kuita izvi kutambanudza kanoverengeka zuva nezuva.
Kureva Shin Shinisa
Izvi zvakatonyanya kufanana neanonzi quadriceps kutambanudza. Kana iwe ukafambisa mabvi kumashure panguva imwechete, iwe uri kuita chikamu chenhema chinotambanudza.
- Nhema kudivi rako nemabvi akotama pamakumbo okumusoro kuitira kuti rutsoka rwako ruve kumashure kwako.
- Dzokera kumashure uye ubate pamberi pako, uzvikwevera kumashure kwako.
- Gara kwemaminitsi 15 kusvika ku20.
- Dzokorora rutsoka rumwe nerimwe.
Kudzidzira kweShin Splint Relief
Iwe unogona kushandisa ruzivo rwakawanda rwekudzidzira kutambanudza nekusimbisa mhuru yako uye kumira misumbu nenzira dzakasiyana.
Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine hutano hwakanaka. Icho chirongwa chakanaka chekudzidzira kwakasimbiswa uye kusimbisa kuti ubatsire kudzivirira kubwinya.
- Chigaro chechikwangwani chinonzi dorsiflexion nemhuru yakatambanudza
- Bent bondo chechipiro chechikwereti uye mhuru yakatambanudza
- Toe kufamba
- Heel walking
- Chimiro chemakumbo dorsiflexion stretch
- Yakananga mabvi mhuru yakasununguka yakatambanudza
- Bent bondo mhuru murusvingo kutambanudza
- Rutsoka rwemakumbo rinomuka
- Nhanho yemakumbo inobata
Kurapa Kwepanyama Kwezvinetso Zviripo
Kana uchinge uine zvinetso zvinoramba zvichiitika nekurwadziwa kukuru, iwe unogona kufunga nezvekurapa kwepanyama nokuda kwekugadzikana kwemafuta.
Mumwe mushonga achakwanisa kukupa sarudzo yakarongeka yekutarisa uye maitiro anogadzirirwa kubatsira zvido zvako. Muongorori wako anogonawo kutsvaga nzira dzokugadzira. Kumbira chiremba wako kana chirongwa chezvechiremba kuti utumire kana kutarisa vheti vemahara munharaunda yako.
Shoko Rinobva
Kubwinya uye kuora kunorwadza kunogona kukuchengetedza zvizere nekufadzwa nekushanda nemimwe mitambo. Zororo uye kuzorora ndiyo nzira huru dzekuzvirapa. Dzorera zvakare mumabasa ako uye iva nechokwadi chekudziya-famba usati washanda nesimba.
> Kwakabva:
> Shin splints - kuzvitarisira. MedlinePlus NIH. https://medlineplus.gov/ency/patientinstructions/000654.htm.