Izeluleko ezilula eziyi-10 zokugqoka izithende eziphakeme ngaphandle kokuhlupheka

-Delile

• 1. Gqoka isithende esinobude obungu-5 cm
• 2. Khetha isicathulo esintofontofo
• 3. Gqoka isithende esijiyile
• 4. Hamba imizuzu engama-30 ngaphambi kokushiya ikhaya
• 5. Gqoka izithende eziphakeme ezinamasoli enjoloba
• 6. Faka ama-insoles ngaphakathi kwesicathulo
• 7. Khumula isicathulo sakho
• 8. Gqoka isicathulo esinezithende ze-anabela
• 9. Gqoka izithende eziphakemeyo izikhathi eziphindwe kathathu ngesonto
• 10. Gwema izicathulo ngozwane olucijile
• Ukulimaza ukuthi izithende eziphakeme kungadala

Ukuze ugqoke isithende esiphakeme esihle ngaphandle kokuthola ubuhlungu emhlane, emilenzeni nasezinyaweni, kufanele uqaphele lapho uthenga. Okufanelekile ukukhetha isihlangu esinesithende esiphakeme kakhulu esine-insole egxiliwe futhi engacindezeli isithende, i-instep noma izinzwane.

Elinye icebo elingakusiza ukhethe izithende eziphakeme ezilungile, ukuthenga izicathulo ekupheleni kosuku, lapho izinyawo zakho zivuvukile kancane, ngoba lapho-ke umuntu uzokwazi ukuthi ngezinsuku zephathi noma ngezikhathi lapho kudingeka agqoke khona izithende eziphakeme usuku lonke, zizofanelaniswa nalezi zimo.

Amasu amahle kakhulu wokugqoka izithende eziphakeme ngaphandle kokuhlupheka yile:

1. Gqoka isithende esinobude obungu-5 cm

Isithende esiphakeme sesicathulo akufanele seqe amasentimitha ama-5 ukuphakama, ngoba ngale ndlela isisindo somzimba sisatshalaliswa kangcono ngaphezu kwalo lonke unyawo. Uma isithende singaphezu kwamasentimitha ama-5, kufanele kufakwe i-insole ku-instep, ngaphakathi kwesicathulo, ukulinganisa ukuphakama kancane.

2. Khetha isicathulo esintofontofo

Lapho ukhetha izithende eziphakeme, kufanele asonge ngokuphelele unyawo, ngaphandle kokukhama noma ukucindezela noma iyiphi ingxenye yonyawo. Izona ezihamba phambili yilezo ezigwedlisiwe nokuthi uma ugoba izinzwane zakho, uzizwa indwangu yesicathulo inika kancane.

Ngaphezu kwalokho, i-insole nayo ingashintshwa ukwenza isicathulo sikhululeke ngokwengeziwe.

3. Gqoka isithende esijiyile

Isithende sesicathulo kufanele sibe sikhulu ngangokunokwenzeka, ngoba isisindo somzimba esiwela esithendeni sisatshalaliswa kangcono futhi kunamathuba amancane okugoqa unyawo.

Uma lo muntu engamelani nesithende esiqinile, kufanele akhethe isicathulo esingakhululi kakhulu onyaweni, ukuze singashibiliki futhi siqeqeshe kakhulu ukulinganisela futhi singawi, noma ukusonta unyawo.

4. Hamba imizuzu engama-30 ngaphambi kokushiya ikhaya

Okufanelekile lapho uphuma ngezithende eziphakeme ukuhamba cishe imizuzu engama-30 ekhaya, ngoba ngaleyo ndlela izinyawo zijwayela kangcono. Uma umuntu engakwazi ukuma isicathulo ngaleso sikhathi, kusho ukuthi ngeke futhi akwazi ukuma naso ngezinyawo usuku lonke noma ubusuku.

5. Gqoka izithende eziphakeme ezinamasoli enjoloba

Izicathulo eziphakeme zezicathulo kufanele ngokukhethekile zenziwe zenjoloba noma uma zingaveli efektri, inketho enhle ukubeka isele elinerabha kulowo owenza izicathulo.

Lolu hlobo lwesole lukhululeke ngokwengeziwe ekuhambeni, ngoba njengoba lubamba umthelela wesithende phansi, lwenza ukuthinta konyawo kube mnandi.

6. Faka ama-insoles ngaphakathi kwesicathulo

Elinye icebo lokwenza ngcono ukunethezeka ukubeka ama-silicone insoles ngaphakathi kwesicathulo, okungathengwa ezitolo zezicathulo, ekhemisi noma kwi-inthanethi.

Okufanelekile ukuzama i-insole ngaphakathi kwesihlangu ozoyisebenzisa, ngoba osayizi bayohluka kakhulu, noma thenga i-insole eyenziwe ngokwezifiso, ekhonjiswe ngudokotela wamathambo futhi yenziwa ngosayizi wonyawo namaphuzu amakhulu okucindezela unyawo.

7. Khumula isicathulo sakho

Uma umuntu kufanele achithe usuku lonke nesicathulo, kufanele asikhiphe ngezikhathi ezithile, uma kungenzeka, ukuphumula isikhashana noma ukusekela i-instep enqwabeni yezincwadi noma amaphephandaba noma ukufaka kwesinye isihlalo kungaba yindlela enhle futhi.

8. Gqoka isicathulo esinezithende ze-anabela

Ukugqoka isicathulo ngesithende sika-Anabela noma ipulatifomu ngaphambili ukunxephezela ukuphakama kwesithende kukhululeke kakhulu futhi lowo muntu mancane amathuba okuthi ahlushwe yizinhlungu zasemhlane noma ezinyaweni.

9. Gqoka izithende eziphakemeyo izikhathi eziphindwe kathathu ngesonto

Okufanele ukuhlanganisa ukusetshenziswa kwezithende eziphakeme nokusetshenziswa kwesinye isihlangu esinethezeke kakhudlwana ukunikeza izinyawo zakho isikhathi sokuphumula, kepha uma kungenzeki, umuntu kufanele akhethe izicathulo ezinokuphakama okungafani.

10. Gwema izicathulo ngozwane olucijile

Gwema ukugqoka izicathulo ngozwane olucijile, unikeze ukukhetha kulabo abasekela ngokugcwele i-instep ngaphandle kokucindezela izinzwane. Uma umuntu kufanele afake ngisho isicathulo sezinzwane esikhonjiwe, kufanele athenge inombolo enkulu kuneyakho, ukuqinisekisa ukuthi iminwe ayiqinile.

Uma uqhubeka uzwa ubuhlungu ezinyaweni zakho, bona ukuthi ungazishisa kanjani izinyawo zakho nokuthi ungazihlikihla kanjani izinyawo zakho ezibuhlungu.

Ukulimaza ukuthi izithende eziphakeme kungadala

Ukugqoka izithende eziphakeme kakhulu kungakulimaza izinyawo, kulimaze amaqakala, amadolo nomgogodla, kubangele ukukhubazeka nokuguquka kwesimo okungaba nzima futhi kudinge ukwelashwa okuthile. Lokhu kungenxa yokuthi isisindo somzimba asisatshalaliswanga kahle onyaweni futhi njengoba kukhona ushintsho maphakathi namandla adonsela phansi omzimba, kunokuthambekela kokuphonsa amahlombe emuva nenhloko phambili, nokwandisa i-lumbar lordosis, kushintsha ukuma komzimba ikholomu.

Ezinye izibonelo zezinguquko ezigqokwa ngokweqile izithende eziphakeme, ngaphandle kokulandela imihlahlandlela engenhla, ezingadala ukuthi:

• UBunion;
• Isimo esibi;
• Ubuhlungu emuva nangezinyawo;
• Ukunciphisa 'amazambane omlenze', okwenza ubuhlungu kule ndawo lapho kususwa isithende;
• Ukwehla kokuguquguquka kwethenda le-Achilles;
• Isithende esibuhlungu;
• Claw iminwe, izingcwecwe nezinzipho ezingenile,
• I-tendonitis noma i-bursitis onyaweni.

Kodwa-ke, ukusetshenziswa kwama-flip flops nezimbadada eziyizicaba nakho kuyingozi emgogodleni, ngoba kulokhu i-90% yesisindo somzimba iwela esithendeni kuphela, ngakho-ke kungakuhle ukuthi ugqoke izicathulo ezikhululekile ezinesithende esingu-3 kuye ku-5 cm. Ama-slippers kufanele asetshenziswe ekhaya kuphela, izicathulo eziflethi zokuphuma ngokushesha neziteki zilungele ukusetshenziswa nsuku zonke kanye nokwenza umsebenzi womzimba, kepha kufanele futhi babe netende elihle lokuthola imithelela.