Umhlahlandlela Wabaqalayo Wokubizwa

-Delile

• Izinhlobo ezahlukene zokubiza
• Ungakuhlola kanjani ukubizelwa kwakho 
• Ukubaluleka kokuthola isicathulo esifanele
• Ukukutholela isicathulo sokugijima esifanele:
• Izicathulo ezi-3 eziphezulu zokugijimela ukweqisa ngaphezulu
• Izicathulo ezi-3 eziphezulu zokugijimela ukungabhalwa phansi
• Izicathulo ezi-3 eziphezulu zokugijima ezingathathi hlangothi

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Yize ukugijima kubonakala njengomunye wemidlalo elula ngokuya nge-logistics - bopha amateki futhi uhambe, akunjalo? - usazothola izincwadi eziphelele, izindatshana, kanye nezinkulumo mayelana nabo bonke ubuchwepheshe bayo.

Lokhu kuyiqiniso ikakhulukazi uma kukhulunywa ngento yakho eyinhloko: izinyawo zakho.

Isiteleka sesithende, ukusunduza, ukugxisha, kanye ne-arch wonke lawa ngamagama agxile ezinyaweni okungenzeka ukuthi uke wezwa ngawo lapho uzama izicathulo ezimbalwa esitolo. Kepha konke lokhu kubilisa phansi ukuqonda into esemqoka yokuphinyiselwa, aka ukunyakaza kwemvelo kohlangothi nohlangothi.

Ukuqonda lokhu kuhamba kubalulekile ngoba kunquma ukuthi izinyawo zakho zikwamukela kahle kanjani ukwethuka nokuthi ungalinganisa kanjani ngokulinganayo umhlabathi. Uma unyawo lwakho ludlulela ngaphakathi noma ngaphandle kakhulu, ungahle uchithe amandla futhi, okubi nakakhulu, uzibeka engozini yokulimala ngaphandle kwezicathulo zokulungisa ezifanele.

Lokhu kungabonakala kunzima ukuthola. Kodwa ungakhathazeki.Uma usanda kungena endaweni yokugijima kodwa ungaqiniseki ukuthi isitayela sakho sokugijima siyini - noma ukuthi yiziphi izicathulo zokugijima ongazithenga - sebenzisa lo mhlahlandlela ukusiza ukuthi uqalise.

Izinhlobo ezahlukene zokubiza

Ngokuya ngezinto ezifana negxathu lakho kanye ne-arch, ungaba nolunye lwezinhlobo ezintathu zokubiza:

• Ukuphimisa okujwayelekile noma okungathathi hlangothi. Ukuphinyiselwa okungathathi hlangothi kulapho unyawo lwakho luzigibela ngokwemvelo ngaphakathi, cishe amaphesenti ayi-15, ukuvumela ukuthi kubambe ukushaqeka, futhi kugcine amaqakala nemilenze yakho iqondaniswe kahle. Lokhu kukwenza ungabi sengozini yokulimala okuvamile kwezinye izinhlobo zokubiza.
• I-Underpronation (aka supination). Ukungasebenzi kahle kwenzeka lapho unyawo lwakho luphuma luye ngaphandle kusuka eqakaleni futhi lubeka ingcindezi ezinzwaneni zangaphandle. Ngokuvamile kuthinta umuntu onama-arches aphezulu futhi kungadala ama-achilles tendonitis, i-plantar fasciitis, ama-ankle sprains, ama-shin splints, i-iliotibial band syndrome, nokunye ukulimala okuhlobene nokwethuka.
• Ukweqisa ngokweqile. Lapho unyawo lwakho luguqa ngaphezu kwamaphesenti ayi-15 ngaphakathi noma phansi, kubizwa ngokuthi yi-overpronation. Abantu abanalesi simo babhekwa njengabanazo “izinyawo eziyizicaba.” Lokhu kungadala i-iliotibial band syndrome, ebuhlungu ngaphandle kwamadolo.

Ungakuhlola kanjani ukubizelwa kwakho 

Njengoba lokhu kunyakaza konyawo kungaba okucashile kwabaningi (ngubani owaziyo ukuthi ukugoqeka okungamaphesenti ali-15 kunjani?), Uzodinga usizo lwangaphandle ukuthola ukuthi yisiphi isigaba sokuphimisela owela kuso.

“Ziye esitolo sakho esikhethekile sokugijima, lapho abasebenzi [banga] hlaziya ifomu lakho njengoba ugijima [noma uhamba] ku-treadmill,” kusho u-Alison Feller, umgijimi we-marathon futhi ongumnikazi we-Ali on the Run.

Uma, noma kunjalo, ungenakho ukufinyelela esitolo esisebenzayo, kwesinye isikhathi uchwepheshe - ofana nodokotela wezinyawo - angakubuka nje uhamba.

Kunoma isiphi isimo, othile ubheka ukulandelana kokuthi unyawo lwakho lufika kanjani kusuka kwesinye isinyathelo uye kwesinye, esaziwa njenge-gait yakho. Ukuhlolwa kwakho, i-arch, nokuthi isisindo sakho sihlala kanjani ezinyaweni zakho lapho uhamba konke kuhlolwa.

Kwesinye isikhathi abasebenzi besitolo bazobamba ukuhlaziywa kwakho kwividiyo. "Ukudlala okuhamba kancane kuzonivumela ukuthi nobabili nibone ukuthi amaqakala nezinyawo zenu ziyaginqana yini, ukuhlala endaweni engathathi hlangothi, noma ukuphuma ngaphandle," kuchaza uFeller.

Ngokunjalo, abanye ochwepheshe bazokhetha ukusebenzisa i-Foot Posture Index (ithuluzi elilinganisa ukuma kokuma kwezinyawo) ngoba kuthatha imininingwane eminingi kunokwakheka kwezinyawo nokunyakaza kwamaqakala ukucacisa ukubizwa.

Ungahle ukwazi ukusho ukubiza kwakho ekhaya. Bheka isinyathelo sakho. Uma unyawo lwakho lubonakala luyisicaba, kungenzeka ukuthi weqe ngokweqile. Uma ukwazi ukubona i-arch ephakeme, khona-ke kungenzeka ukuthi ungaphansi.

Ungabheka futhi ubone ukuthi izicathulo zakho zitsheka kanjani. Uma zithambekele ngaphakathi lapho lokho kweqa ngokweqile, izindlela zangaphandle zingaphansi.

Ukubaluleka kokuthola isicathulo esifanele

Manje njengoba usuthole ukuthi yisiphi isigaba sokuphinyiselwa ongena kuso, yini okufanele uyenze ngakho?

Thola izicathulo ezifanele zokugijima.

"Ukugqoka izicathulo ezifanele zokugijima kubaluleke kakhulu ekuvimbeleni ukulimala," kusho uFeller. “Uma izicathulo ezingakuniki ukuzinza okwanele, azilingani kahle, noma nje ungakhululekile, uzogcina ushintshe ifomu lakho lokugijima futhi, ngokunokwenzeka, ulimale. Futhi akekho umgijimi ofuna ukulimala! ”

Lokho kusho ukuthi, izicathulo zombili zidalwa ngamanani ahlukile nokubekwa kosekelo nomqamelo ukulungisa ukunyakaza okugoqayo kungaba ngaphakathi noma ngaphandle.

Abaphathi abangaphansi, ngokwesibonelo, badinga isicathulo esigijimayo esinama-midsole amaningi aguquguqukayo, ngaphandle, kanye nokuxhaswa kwesithende ukulinganisela unyawo olugingqelekela ngaphandle. Ngenkathi abasebenza ngaphezulu kufanele babheke isicathulo esinokuzinza okuphezulu, i-midsole eqinile, nokuqinisa okwakhiwe ngaphansi kwesithende.

Noma unesibizo esijwayelekile futhi kungenzeka usebenzise uhla lwezicathulo zokugijima ngokunethezeka, kungcono ukunamathela kokungathathi hlangothi. Lokhu kusho ukuthi ukugoqwa kubekwe eceleni ukuze kuvunyelwe lokho kunyakaza konyawo lwemvelo futhi ngeke kuyisunduzele kolunye uhlangothi noma kolunye uhlangothi njengezinye izinhlobo zezinketho zezicathulo zokulungisa.

Uma ngabe ukhononde nge-plantar fasciitis, ama-achilles tendonitis, izinkinga zebhendi le-IT, noma ezinye izifo, kungaba umphumela nje wokungasigqoki isicathulo esifanele.

Ungahle ungabuzwa ubuhlungu nezinhlungu izikhathi ezimbalwa zokuqala lapho uphumela ekugijimeni, kepha ngokuhamba kwesikhathi ungathuthukisa inani lokulimala okuncane kuya kokubi kakhulu uma ungafaki isicathulo sokugijima esifanele sesimo sakho sokubiza.

Ngenhlanhla, kulula ukulungisa.

Ukukutholela isicathulo sokugijima esifanele:

Njengoba ukubiza kuyinkinga ejwayelekile kubantu, izinkampani eziningi zezicathulo zenze futhi zathengisa izicathulo ukulungisa ukungalingani.

"Isicathulo sokugijima esifanele kufanele sizizwe singabonakali kahle," kusho uFeller. "Uma izwakala inkulu kancane, incanyana, ibanzi kancane, icinene kancane, noma yini encane, qhubeka uzama izinto [ngoba] awutholanga [umbhangqwana] ofanele."

UFeller unezela ngokuthi kubalulekile ukukhumbula ukuthi kungadingeka ukuthi uzame izinhlobo eziningi zemikhiqizo nezitayela ngaphambi kokuthola okulungele. "Ungakholelwa noma yini oyifundayo ethi imodeli ethile 'iyisicathulo esihle kunazo zonke kubagijimi.' Wonke umgijimi oyedwa uhlukile, futhi empeleni alikho ikhambi elilingana nobukhulu obulodwa lapha," uyanezela.

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