Ingabe Ukuhamba ngezinyawo unezinzuzo zezempilo?

-Delile

• Ukubuka konke
• Ziyini izinzuzo zokuhamba ungafake zicathulo?
• Yiziphi izingozi ezingaba khona zokuhamba nokuzivocavoca ungafake zicathulo?
• Uhamba kanjani kahle futhi uzivocavoca ngaphandle kwezicathulo?
• Okubalulekile

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

Ukubuka konke

Ukuhamba ungafakile zicathulo kungaba yinto oyenza ekhaya kuphela. Kodwa kwabaningi, ukuhamba nokuvivinya izicathulo kungumkhuba abawenza nsuku zonke.

Lapho usana lufunda ukuhamba, abazali batshelwa ukuthi bayekele le nqubo yenzeke ngokwemvelo, futhi ngaphandle kwezicathulo. Lokho kungenxa yokuthi izicathulo zingathinta indlela ingane esebenzisa ngayo imisipha namathambo ezinyaweni zayo.

Izingane nazo zithola impendulo evela emhlabathini lapho zihamba zingenazicathulo, futhi ithuthukisa amandla azo (ukuqwashisa ngomzimba wazo osemkhathini).

Lapho ingane ikhula, sifaka izinyawo zazo ezicathulweni bese silahlekelwa yinzuzo etholakala ngokuhamba ngezinyawo.

Yingakho abameli bokuhamba ngezinyawo nezicathulo bezivocavoca behlehlela emuva ekugqokeni izicathulo usuku lonke futhi besikhuthaza sonke ukuthi sidedele izinyawo zethu zikhululeke.

Ziyini izinzuzo zokuhamba ungafake zicathulo?

"Inzuzo eqonde kakhulu ekuhambeni ngezinyawo ungafake zicathulo ukuthi ngombono, ukuhamba ngezinyawo kungasondeli eduze kubuyisela indlela yethu yokuhamba 'yemvelo', eyaziwa nangokuthi yi-gait yethu," kuchaza uDkt.Jonathan Kaplan, onguchwepheshe wezinyawo namaqakala kanye nodokotela ohlinzayo wamathambo neHoag Orthopedic Institute.

Kepha uma uya kunoma yisiphi isitolo esigijima noma esihamba ngezinyawo futhi ubuke izicathulo eziningana ezihlukene, uzobona ukuthi eziningi zazo zinokuxoshwa nokusekelwa okweqile.

Ngenkathi le padding yohlobo lomcamelo ingazizwa imangalisa kakhulu lapho uhamba kulezi zinhlobo zezicathulo, udokotela ohlinzeka ngamaphodiatrist nodokotela ohlinzayo wezinyawo uDkt. Bruce Pinker uthi bangakuvimbela ekusebenziseni amaqembu emisipha athile angaqinisa umzimba wakho.

Ezinye izinzuzo zokuhamba ungafake zicathulo zihlanganisa:

• ukulawula kangcono isikhundla sonyawo lwakho lapho lushaya phansi
• ukuthuthuka kokulinganisela, ukwazisa, nokuqwashisa ngomzimba, okungasiza ekunciphiseni ubuhlungu
• imishini yezinyawo engcono, engaholela ekuthuthukisweni kwemishini yezinqulu, amadolo, nengaphakathi
• ukugcina ukunyakaza okufanelekile ezinyaweni zakho nasemalungeni amaqakala kanye namandla anele nokuzinza ngaphakathi kwemisipha yakho nemisipha
• ukukhululeka ezicathulweni ezingafaneleki kahle, ezingadala amabuniyoni, izando noma okunye ukukhubazeka kwezinyawo
• imisipha yomlenze enamandla, esekela indawo engemuva engezansi

Yiziphi izingozi ezingaba khona zokuhamba nokuzivocavoca ungafake zicathulo?

Ukuhamba unganazicathulo endlini yakho kuphephile. Kepha uma uphumela ngaphandle, uzibeka engcupheni engaba yingozi.

"Ngaphandle kwamandla afanele onyaweni, usengozini yokuba nemishini engahambi kahle yokuhamba, ngaleyo ndlela wandise ingozi yokulimala," kuchaza uKaplan.

Lokhu kubaluleke kakhulu ukucabangela lapho uqala ukufaka ukuhamba ngezicathulo ngemuva kokuchitha impilo yakho yonke izicathulo.

Uphinde athi udinga ukucabangela indawo ohamba kuyo. Yize kungaba yinto engokwemvelo ukuhamba noma ukuzivocavoca izicathulo, ngaphandle kokugoqa izicathulo, usengozini yokulimala kusuka endaweni (njengezindawo ezimangele noma ezimanzi noma izingqinamba ezinamazinga okushisa, ingilazi, noma ezinye izinto ezibukhali phansi).

Uthatha nethuba lokuveza izinyawo zakho kumagciwane ayingozi noma izifo uma uhamba ungafaké zicathulo, ikakhulukazi ngaphandle.

UChristopher Dietz, DO, iMedExpress, uthi abantu abanesifo sikashukela kufanele ngaso sonke isikhathi babonane nodokotela wabo wokunakekelwa okuyinhloko ngaphambi kokuhamba ngezinyawo. Uyachaza: "Uma benesizungu semizwa, bangakwazi ukuqinisa amanxeba phansi ezinyaweni zabo bangakuqapheli," kuchaza yena.

Uhamba kanjani kahle futhi uzivocavoca ngaphandle kwezicathulo?

Ukwazi ukuhamba nokuvivinya izicathulo kungathathi isikhathi, ukubekezela nolwazi olufanele. Ngakho-ke, ngaphambi kokuthi ulahle izicathulo zakho ngokuthanda indlela engokwemvelo yokuhamba nokuzivocavoca umzimba, kunezinto ezimbalwa okufanele uzicabangele.

• Qala kancane. Udinga ukubekezela futhi uqale ngezikhathi ezimfishane zemizuzu engu-15 kuye kwengama-20 zokuhamba ungafake zicathulo. UKaplan uthi kubalulekile ukuthi uvumele izinyawo namaqakala akho ukujwayela indawo entsha. Njengoba izinyawo zakho zijwayela ukuhamba ngaphandle kwezicathulo, ungakhuphula ibanga nesikhathi.
• Nciphisa uma uzwa ubuhlungu obusha noma ukungakhululeki. "Ngenkathi ukuhamba ungafake zicathulo kuzwakala kuyindlela enhle, kunezingozi okufanele zicatshangelwe," kuchaza uKaplan. “Ngaphandle kwamandla afanele onyaweni, usengozini yokuba nemishini engahambi kahle, ngaleyo ndlela wandise amathuba okulimala. Lokhu kubaluleke kakhulu ukubheka ukuthi ngabe uqala ukufaka ukuhamba ngezicathulo ngemuva kokuchitha impilo yakho yonke izicathulo, ”uyanezela.
• Kuzame ngaphakathi. Ngaphambi kokuthi ushaye umgandayo, kungaba umqondo omuhle ukuvumela izinyawo zakho ezingenalutho zijwayele izindawo eziphephile ezisendlini yakho. UMisiura uthi into engcono ongayenza kungaba ukusebenzisa indawo yangaphakathi owaziyo ukuthi ayinayo into ongayinyathela ngephutha.
• Zijwayeze ezindaweni eziphephile. Uma usukwazi kahle ngaphakathi, zama ukuhamba ezindaweni ezingaphandle eziyingozi kangako, njenge-turf, amathrekhi enjoloba, amabhishi anesihlabathi notshani.
• Cabanga ukusebenzisa isicathulo esincaneNgenkathi izinyawo zakho zijwayela ukwakheka okuncane nokugoqeka ezicathulweni zakho, ungahle uthande ukucabanga ukusebenzisa isicathulo esincane ngaphambi kokuhamba ungafakile zicathulo ngokuphelele.
• Linga ukusebenzisa ibhalansi. UMisiura uncoma ukuthi uqale ngokuzivocavoca ibhalansi okulula njengokuma ngonyawo olulodwa noma ukuzicindezela phezulu ezinzwaneni zakho bese wehlisa phansi kancane.
• Zama umsebenzi odinga ukuthi ungafaki zicathulo. Sebenzisa imisebenzi esivele yenziwe ingenazicathulo, njenge-yoga, i-Pilates, noma ubuciko bempi.
• Hlola izinyawo zakho ukuthi azikho yini ukulimalaNsuku zonke hlola phansi kwezinyawo zakho ukulimala, njengoba abaningi behlise umuzwa ezinyaweni zabo.

Imisebenzi enzima efana nokugijima kungafakwa zicathulo noma ukuhamba izintaba akufanele ifakwe kuze kube yilapho uchithe isikhathi esanele ukulungiselela izinyawo zakho ngalolu hlobo lomsebenzi.

Uma unezinhlungu ezithendeni ngemuva kokuphumula noma unezinhlungu lapho uhamba, kungadingeka ukuthi ubuyele ezicathulweni ezisekelayo bese uqala kancane futhi lapho izinyawo zakho sezilulame.

Okubalulekile

Ukuhamba ungafake zicathulo lapho uhamba nokuzivocavoca kunezinzuzo ezithile, inqobo nje uma ulandela izinyathelo zokuphepha futhi ubambe iqhaza ekulinganiseni.

Uma unokukhathazeka mayelana nokuphepha kwakho noma impilo yonyawo, kuwumqondo omuhle ukukhuluma nodokotela wakho ngaphambi kokuveza izinyawo zakho ezinqunu emvelweni isikhathi eside.