Izindlela ezi-2 zokuTape i-Ankle

-Delile

• Okudingayo ukuze uthayiphe iqakala
• Tape
• Iteyipu yezemidlalo
• I-Kinesio tape
• Izesekeli zokusekela
• Izinyathelo zokuthwebula ezemidlalo
• Izinyathelo zokuqala, ezifiselekayo, kodwa ezingadingeki
• Izinyathelo zokuthinta iKinesio
• Ungayisusa kanjani i-tape yezemidlalo
• Izinyathelo zokususa itheyipu yezemidlalo
• Izinyathelo zokususa i-kinesio tape
• Ukuthatha

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

I-Ankle tape ingahlinzeka ngozinzo, ukusekelwa, kanye nokucindezelwa kokuhlangana kweqakala. Kungasiza ekunciphiseni ukuvuvukala ngemuva kokulimala eqakaleni futhi kuvimbele ukuphindaphinda.

Kodwa kukhona umugqa omuhle phakathi kweqakala eliqoshwe kahle, nelinye eliqoshwe kakhulu noma elinganikeli ukusekelwa okudingekayo.

Qhubeka ufundele umhlahlandlela wethu wesinyathelo ngezinyathelo wokuthi ungasiphepha kanjani kahle iqakala.

Okudingayo ukuze uthayiphe iqakala

Tape

Unezinketho ezimbili eziyinhloko zokuthinta iqakala lakho: Ziyi-tape yezemidlalo, umqeqeshi wezemidlalo angayibiza nangokuthi i-strapping noma i-tape eqinile, ne-kinesio tape.

Iteyipu yezemidlalo

Iteyipu yezemidlalo yakhelwe ukunqanda ukunyakaza. Itheyipu ayeluli, ngakho-ke ivame ukufanelekela kangcono ukuzinzisa iqakala elilimele, inikeze ukusekelwa okuphawulekayo ukuvimbela ukulimala, noma ukunqanda iminyakazo ngenye indlela.

Kufanele ugqoke kuphela itheyiphu yezemidlalo isikhathi esifushane - cishe ngaphansi kosuku ngaphandle kokuthi udokotela asikisela okunye - njengoba kungathinta ukusakazwa.

Thenga i-tape yezemidlalo online.

I-Kinesio tape

I-Kinesio tape iyitape enwebekayo, ehambayo. Iteyipu ilungele kangcono uma udinga uhla lokunyakaza eqakaleni, kepha ufuna ukwesekwa okwengeziwe. Ungahle uthande ukugqoka i-kinesio tape uma:

• ubuyele ekusebenzeni ngokomzimba ngemuva kokulimala
• ubuyile enkundleni yokudlala
• unamaqakala angazinzile

I-Kinesio tape ingahlala isikhathi eside kakhulu kunetheyiphu yezemidlalo - imvamisa ifika ezinsukwini ezi-5. Isimo eselulekayo seteyipu ngokuvamile asivimbeli ukugeleza kwegazi futhi asinamanzi, ngakho-ke usengakwazi ukugeza noma ukugeza nge-tape evuliwe.

Thenga i-kinesio tape online.

Izesekeli zokusekela

Abanye abantu bangaphinda basebenzise izesekeli ezikhethekile ukukhuphula ukusebenza kwetheyipu futhi banciphise ukushwabana noma ukungaphatheki kahle okungakubanga kwesinye isikhathi. Izibonelo zifaka:

• isithende nama-lace pads, asetshenziswa ngaphezulu konyawo nangaphezulu kwesithende
• i-taping base spray, esiza ukunciphisa ukungqubuzana ngenkathi futhi ivumela iteyipu ukuthi inamathele kangcono esikhunjeni
• prewrap, okuwukusonga okuthambile, okunwebekayo okusetshenziswe ngaphambi kwetheyiphu yezemidlalo futhi okwenza kube lula ukukhipha iteyipu

Thenga isithende namaphayiphu e-lace, i-taping base spray, bese uqala uku-inthanethi.

Izinyathelo zokuthwebula ezemidlalo

Njengoba ukusebenzisa i-tape yezemidlalo kufaka indlela ehlukile kune-kinesio tape, kunezinyathelo ezimbalwa ezihlukile zendlela ngayinye. Zombili izindlela zizoqala ngesikhumba esihlanzekile nesomile. Qinisekisa ukugwema ukuthinta amanxeba avulekile noma izilonda.

Izinyathelo zokuqala, ezifiselekayo, kodwa ezingadingeki

1. Faka isifutho sesisekelo eqakaleni, ufafaze ngaphezulu konyawo nasemaqakaleni.
2. Bese, faka iphedi yesithende ngemuva konyawo, uqale ngemuva nje kweqakala (lapho izicathulo zivame ukugcoba khona), bese ugoqa ngentambo ngaphambili konyawo (lapho izintambo zezicathulo zivame ukuzihlikihla) uma ufisa.

1. Faka isicelo sokubhalwa phansi onyaweni, uqale ngaphansi kwebhola lonyawo bese ugoqa phezulu kuze kube yilapho iqatha (futhi cishe amasentimitha amathathu ngaphezulu kweqakala) limboziwe.
2. Thatha i-tape yezemidlalo bese usebenzisa imichilo emibili yehange engxenyeni ephezulu kakhulu yokubhala kwangaphambili. Lokhu kufaka phakathi ukuqala ngaphambili komlenze nokugoqa kuze kube yilapho imichilo yeteyipu igqagqana ngamasentimitha angu-1 kuye kwayi-2. Faka umucu owengeziwe maphakathi nomugqa lapho kutholakala umugqa wokuqala.
3. Dala isiqeshana se-stirrup ngokusebenzisa i-tape phezulu esihlokweni esisodwa sehange, uyiqhubekele phambili eqakaleni, udlule isithende, uphele endaweni efanayo ohlangothini lomlenze olubhekene nayo. Lokhu kufanele kubukeke njengesiyaluyalu.
4. Phinda futhi ubeke isiqeshana esingeziwe sesicucu phakathi nendawo engxenyeni engaphezulu yonyawo, uzungeze iqakala, futhi nethephu linamathele entanjeni yehange.
5. Beka omunye umucu okusetshenzwa kulengwa kuwo iteyipu yesiraphu, ugoqe cishe uhhafu kusukela ekuqaleni komucu okusetshenzwa kulengwa kuwo wokugcina. Lokhu kusiza ukubamba ucezu lwesiraphu endaweni yalo. Qhubeka ukusonga ngale ndlela uze ufinyelele phezulu konyawo.
6. Songa isithende usebenzisa inqubo yesishiyagalombili. Ukuqala engxenyeni yangaphakathi ye-arch, letha i-tape ngonyawo, ubheke phansi isithende. Dlula unyawo neqakala, uqhubeke nenombolo-eyisishiyagalombili ngemisongo emibili ephelele.
7. Qedela ngokubeka izingcezu zeteyipu kusuka ngaphambili komlenze ongezansi, uzungeze i-arch noma isithende uye kolunye uhlangothi. Ungadinga futhi imichilo yehange eyengeziwe. Akufanele ube nezindawo ezivulekile zesikhumba.

Izinyathelo zokuthinta iKinesio

I-Kinesio tape ayihlanganisi iningi lonyawo neqakala njengoba kwenza iteyipu yezemidlalo. Ngenkathi izindlela ezahlukahlukene zikhona, nasi isibonelo sendlela ejwayelekile yokuthinta iqakala le-kinesio:

1. Thatha ucezu lwe-kinesio tape, bese uqala ngaphandle kweqakala, cishe amasentimitha ama-4 kuye kwayi-6 ngaphezulu kweqakala. Dala umthelela ofana nokuxokozela njengoba uthatha ucezu lwetheyiphu esithendeni, udonsela itheyipu ohlangothini oluphambene, ngaphezulu kwengxenye yangaphakathi eqakaleni, futhi ume ezingeni elifanayo nocezu lokuqala lwetheyiphu.
2. Beka olunye ucezu lwetheyiphu ngemuva konyawo, uligxilise kuthenda lakho le-Achilles (isithende). Songa itheyiphu uzungeze iqakala ukuyizungeza ngonyawo. Iteyipu kufanele iqinise ngokwanele ukuze unyawo luguqe, nokho lusazizwa lusekelwa.
3. Abanye abantu abayizungezi itheyiphu ezungeza iqakala, kodwa esikhundleni salokho bayinqamule njengo-X. Lokhu kufaka ukufaka isiqeshana seteyipu ngaphansi kwe-arch bese uletha izinhlangothi zombili ngaphesheya komlenze ongezansi ukuze wakhe i-X. itheyiphu ivikeleke ngemuva komlenze.

Ungayisusa kanjani i-tape yezemidlalo

Qiniseka ukuthi ususa noma iyiphi i-tape okungenzeka ukuthi uyisebenzisile uma nganoma yisiphi isikhathi izinzwane zakho zibonakala zikhanyayo noma zivuvukile. Lokhu kungakhombisa ukuthi itheyiphu icinene kakhulu futhi kungathinta ukusakazwa kwakho.

Ngokusho kwendatshana ekulo magazini, amaphesenti angama-28 abantu abaphathwa ngeteyipu babika imiphumela emibi kakhulu engaphatheki kahle kusuka kuthephu eqinile noma ukusabela okweqile noma ukuzwela kwetheyiphu.

Izinyathelo zokususa itheyipu yezemidlalo

1. Sebenzisa isikele se-bandage (isikele esinemikhawulo ebuthuntu kanye nonqenqema olungeluhlaza ohlangothini) ukuslayida isikele ngaphansi kwetheyipu.
2. Sika ithephu ngobumnene uze wenze ukusika okukhulu ngaphezulu kweteyipu eningi.
3. Khipha kancane itheyiphu kude nesikhumba.
4. Uma itheyipu iphikelela ikakhulukazi, cabanga ukusebenzisa isesuli sokunamathela. Lezi zingancibilika okunamathelayo futhi imvamisa ziphephile esikhumbeni inqobo nje uma zibhalwe kanjalo.

Thenga okususa okunamathelayo kusula ku-inthanethi.

Izinyathelo zokususa i-kinesio tape

I-Kinesio tape kuhloswe ngayo ukuthi ihlale izinsuku ezimbalwa - ngakho-ke, kuthatha umzamo owengeziwe ukususa kwesinye isikhathi. Izinyathelo zifaka okulandelayo:

1. Faka umkhiqizo osuselwa ku-oyili, njengoyili wengane noma uwoyela wokupheka, kuthephu.
2. Vumela lokhu ukuhlala imizuzu embalwa.
3. Gobisa ngobumnene onqenqemeni lweteyipu ubheke phansi, udonsele itheyiphu lapho uya khona ekukhuleni kwezinwele.
4. Uma une-glue eyinsalela kusuka kutheyipu ngemuva kokususwa, ungafaka uwoyela ukuze uphinde uyiqede.

Ukuthatha

Ukuthinta iqakala kungasiza ukuvimbela ukulimala futhi kunciphise ukungakhululeki kulandela ukulimala. Izindlela zokuthepha zincike ohlotsheni lweteyipu oyisebenzisayo.

Uma unenkinga ngokuthepha iqakala lakho, khuluma nodokotela wakho noma uchwepheshe wemithi yezemidlalo. Bangancoma ukulimala- noma izindlela zokuthepha eziqondene nomzimba ezingasiza.