Yilokhu Okwenzeka ezinyaweni Zakho Manje Njengoba Ngokuyisisekelo Ungalokothi Ugqoke Izicathulo

-Delile

• Ubuhle Nebubi Bokugqoka Izicathulo Kaningi
• Indlela Yokugcina Izinyawo Zakho Ziqinile Futhi Zivikelekile
• Musa ukudonsa izicathulo ngokuphelele.
• Faka imali ezicathulweni ezisekelayo zasendlini namaslipper.
• Zungezisa iqoqo lakho lezicathulo.
• Faka ezinye izivivinyo zokuqinisa izinyawo ku-repertoire yakho.
• Lalela izinyawo zakho.
• Buyekeza kwe-

Njengoba isikhathi esiningi esichithwe endlini kulo nyaka odlule ngenxa yalolu bhubhane, kuya kuba nzima ukukhumbula ukuthi kunjani ukugqoka izicathulo zangempela. Impela, ungawavula ukuze wenze umsebenzi wezikhathi ezithile, kodwa ingxenye enkulu, izicathulo ezisekelayo zithathe isihlalo sangemuva kumaslipper amise okwesilwane kanye nokunye okuthokozisayo okunemigqa ye-sherpa.

"Indlela yethu yokuphila ekhaya isenze ushintsho olukhulu ezicathulweni esizigqokayo," kusho uDana Canuso, D.P.M., ongudokotela ohlinzeka ngezithupha nodokotela ohlinzayo ohlonishwa ngamabhodi ozinze eNew Jersey. "Abaningi bethu baye bashiya amateki namabhuzu baya ezinciphiswaneni futhi bengafake zicathulo, futhi lolu shintsho luthinta kakhulu izici eziningi zempilo yezinyawo."

Yize kungezona zonke izinguquko ezenzakalweni zezicathulo ebezingezinhle (okusho uCanuso uphawula ukuthi abantu abaningi manje bathambekele ekugqokeni amateki usuku lonke ngakho-ke ukuhamba amabanga kulula kakhulu), labo abangagqoki lutho ngaphandle kwezicathulo ezinethezekile - noma abangenazo nhlobo - bangakha isakhiwo isisekelo sezinkinga zezinyawo zesikhathi esizayo njengomphumela. Kodwa ingabe kubi ngempela ukuhamba ungafake zicathulo? Nakhu okushiwo ochwepheshe ngokuchitha isikhathi esiningi ngaphandle kwezicathulo.

Ubuhle Nebubi Bokugqoka Izicathulo Kaningi

Ngokuvamile, ukugqoka izicathulo kuyinto enhle ngoba zinikeza isivikelo nokusekela. Kepha uma ubuthanda impilo enganazi zicathulo, kunezindaba ezimnandi: inezinzuzo ezithile zezempilo.

“Ngaphandle kokusekelwa ezicathulweni, izinyawo zakho zisebenza kanzima ukuze ulondoloze ibhalansi nokuzinza, okuzinikeza ukuvivinya umzimba okwengeziwe,” kusho uBruce Pinker, D.P.M., udokotela wezinyawo ogunyazwe yibhodi waseNew York nodokotela ohlinza izinyawo.

Ukuhamba ngezinyawo ungafake zicathulo ukuthi usebenzise imisipha yakho yonyawo - kokubili okwedlulele nangaphakathi - ngaphezulu kunangesikhathi sisekelwa izicathulo. Imisipha yangaphandle yonyawo ivela ngaphezu kweqakala futhi ifaka ezingxenyeni ezihlukahlukene zonyawo, okuvumela ukunyakaza okufana nokukhomba phezulu konyawo lwakho kude nomlenze wakho, ukuphakamisa unyawo lwakho ku-shin yakho, nokuhambisa izinyawo zakho ukusuka kolunye uhlangothi. Imisipha yangaphakathi itholakala ngaphakathi kwendawo yonyawo futhi inakekele ukunyakaza okuhle kwezimoto njengokuguquguqula izinzwane zakho nokuhlala ulinganisela lapho uhamba. (Okuhlobene: Ukuthi Amaqakala Abuthakathaka Nokuhamba Kwezinyawo Okungalungile Kuyithinta Kanjani Yonke Umzimba Wakho)

Ngaphezu kwalokho, ukuya ngaphandle ungafake zicathulo ngaphandle - okubizwa ngokuthi "i-earthing" noma "grounding" - ikakhulukazi kungasetshenziswa njengendlela yokucabangela, njengoba kukuphoqa ukuthi wehlise ijubane futhi uqaphele kakhulu indawo ohlala kuyo. "Abantu abaningi bazohamba bengagqokanga zicathulo ukuze baxhumeke kakhulu kuMama Wendalo, futhi lokhu kuxhumeka kungaba yindlela yokwelapha," kusho uPinker. Ngisho nesayensi iyakusekela: Ucwaningo luthole ukuthi ukumane uthintane ngqo noMhlaba (ngezinyawo zakho, isibonelo) kunganciphisa ingozi yezinkinga zenhliziyo, ubuhlungu, nokucindezeleka.

Konke okushiwo, ukulinganisela kuyisihluthulelo. "Ngokwembono, ukuhamba ngezinyawo ungagqokanga kuyazuzisa ngoba kuyindlela engokwemvelo yokuhamba - kodwa uma kwenziwa isikhathi eside, kungaholela ezinkingeni," kusho uDaniel Cuttica, DO, unyawo lwe-orthopedic oluqinisekisiwe ebhodini kanye neqakala. udokotela ohlinzayo weThe Centers for Advanced Orthopedics.

Ngenxa yobunzima bendawo yonyawo neqakala (amathambo angama-28, amalunga angama-33, nemisipha eyi-112 elawulwa yimisipha eyi-13 engaphandle nengama-21 yangaphakathi), cishe akunakwenzeka ukuthi zonke izici zonyawo lomuntu zisebenze ngokungathathi hlangothi ngokwemvelo, kusho uCanuso . Yingakho izicathulo ezihlelwe kahle futhi ezifakiwe ziqhubeka nokuba yingxenye ebalulekile yokwenza izinyawo zakho zisondele kokungathathi hlangothi ngangokunokwenzeka. "Noma ikuphi ukungalingani kwamandla, noma isikhundla semisipha eyodwa kunesinye, kungadala imisipha, eminye imisipha, noma amathambo agudluke, okuholele ekuhlaselweni yisifo samathambo nokulimala okungenzeka," esho.

Ukuhamba noma ukuma ngezinyawo unyawo olungenazicathulo amabanga amade - ikakhulukazi, phansi kanzima - kungaholela ekukhuphukeni kwengcindezi nengcindezi ezinyaweni ngenxa yokushoda komcamelo nokuvikelwa, okungaholela ezinhlungwini zonyawo ezinjenge-plantar fasciitis (ubuhlungu nokuvuvukala ezansi onyaweni lwakho), i-metatarsalgia (ubuhlungu ebholeni lonyawo), kanye ne-tendonitis (ukuvuvukala kwethoni).

"Labo abanendlela yokubiza amagama [ethambekele ekuphimiseni] noma onyaweni oyisicaba bathambekele ekulimaleni kakhudlwana ngokungazigqoki izicathulo ngoba vele baswele ukwesekwa okudingekayo ukukhuthaza ukungathathi hlangothi ngonyawo," kusho uCanuso. Okwamanje, abantu abanemengamo ephakeme badinga isiguqo esengeziwe ukuze sisebenze kahle. Ngenxa yokuthi yonke ingcindezi ibekwe phezu kwebhola nesithende sonyawo ngokumelene nayo yonke i-midfoot yonke lapho i-sans-shoes, ukucindezela okwenyuka kulezi zindawo kungaholela ekuqhekekeni kokucindezeleka nama-calluses. Lapho kudlula

Vele, ukukhetha izicathulo kubalulekile. Uma ujwayele ukugqoka izicathulo ezinamacici noma ama-pointytoes noma izithende ezinkulu kunama-intshi angu-2.5, ukuhamba ngokungenalutho kungase kube okuncane kokubi okubili. "Izicathulo ezineminwe emincane nezicijile zingaholela kuma-hammertoes, amabunion, nezinzwa ezicijile, kuyilapho izicathulo ezinezithende eziphakeme ngokweqile zingadala i-metatarsalgia kanye nama-ankle sprains," kusho uPinker.

Futhi ngenkathi ukuhamba ngezinyawo ungazizwa ukhululekile, kunokuthile okungashiwo ngokugcina izinyawo zakho ziphephile, ngezinga elithile. "Izicathulo ziphinde zivikele izinyawo zakho ezintweni ezinjengezinto ezicijile phansi nasezindaweni eziqinile," kusho uCuttica. "Noma nini lapho uhamba ungafake zicathulo, ubeka izinyawo zethu kulezi zingcuphe." (Okuhlobene: Imikhiqizo Yokunakekelwa Kwezinyawo Ezisetshenziswa Ngazo Ngokwazo)

Indlela Yokugcina Izinyawo Zakho Ziqinile Futhi Zivikelekile

Unyawo oluqinile yilolo olusebenza ngayo yonke imisipha, amathambo, nemisipha endaweni engathathi hlangothi, elisekela ngokwanele isisindo somzimba wakho futhi likuvumela ukuthi uhambise umzimba wakho lapho uya khona: phambili, emuva, eceleni. Inikeza isisekelo esiqinile somzimba wakho kusuka phansi kuya phezulu. "Noma ibuphi ubuthakathaka onyaweni bungathinta indlela ohamba ngayo, okungaholela ekwandeni kwengcindezi kwezinye izingxenye zomzimba futhi kungadala ubuhlungu noma ukulimala," kusho uCuttica.

Sebenzisa lawa macebiso ukuthola ibhalansi elungile lempilo yezicathulo nezicathulo futhi ufunde ukugcina izinyawo zakho ziqinile.

Musa ukudonsa izicathulo ngokuphelele.

Kulungile ukuvumela izinyawo zakho ziphefumule lapho uphikelela, kepha uma usebenza, upheka, uhlanza futhi uzivocavoca ikakhulukazi, kufanele ngabe ugqoke uhlobo oluthile lwesicathulo noma amateki, kusho uCanuso. Ngaphandle kokunikeza izinyawo zakho ukwesekwa okufanele ezikudingayo ukuze zenze izinto zazo ngempumelelo, kuzivikela nasezintweni zemvelo ezingase zidale ukulimala - isithupha esikhohlakele, ithoyizi elikhohliwe, ibhodwe elichichimayo lamanzi ashisayo, noma umlenze wetafula ongabekwanga kahle. .

Okukodwa okuhlukile kumthetho wokuzivocavoca? Umsebenzi wezinyawo emgodini wokuzivocavoca (noma enye indawo ethambile), njengobuciko bempi noma i-yoga, ingaqinisa izinyawo zakho futhi ikhulise ukuzinza emaphethelweni aphansi. (Bheka: Kungani Kufanele Ucabangele Ukuqeqesha I-Barefoot)

Faka imali ezicathulweni ezisekelayo zasendlini namaslipper.

Njengomthetho ojwayelekile, akufanele ukwazi ukugoba isicathulo sakho esimweni sika "u". "Lokhu kuyinkomba enhle kakhulu yokuthi ayisekeli ngokwanele," kusho uCanuso. "Uhlobo lwenyawo oluvame kakhulu e-U.S. Yizinyawo zokubiza noma ezicabalele, ngakho-ke ukufuna isicathulo esine-arch eyakhelwe ngaphakathi kokufaka noma ematheni esicathulo kungakusekela kakhulu."

Uma ukumodi ye-R&R, hamba nesilipha esimboza phezulu onyaweni, esinomhlane ovalekile, kanye nohlobo oluthile losekelo lwe-arch noma i-cushioning ehlanganisa bonke ubude besiliphu. (Zama noma yimaphi kulawa maslipper nezicathulo zendlu ezenzelwe impilo ye-WFH.)

Futhi uwashintshe njalo: "Ama-slippers aguga ngokushesha futhi kufanele ashintshwe kaningi kunezinye izicathulo," kusho uCanuso.

Zungezisa iqoqo lakho lezicathulo.

Kunconywa ukushintshanisa ukusetshenziswa kwezicathulo zakho ukuze ungasebenzisi ngokweqile noma iziphi izicathulo. Ukugqoka i-pair efanayo ngaso sonke isikhathi kungakhuphula noma yikuphi ukungalingani phakathi kwezicubu nemisipha yezinyawo zakho futhi kwandise ubungozi bokulimala okuphindaphindiwe kokucindezeleka, kusho uCanuso.

Futhi, uma uzigqoka kaningi, zizoguga ngokushesha: "Ukugqokwa okuqhubekayo kwesicathulo esisodwa kungaholela ekwehliseni okusheshayo kwekhwalithi ye-midsole noma i-outersole (noma yomibili)," kusho uPinker. "Uma lezi zingxenye zesicathulo ziguga, kungenzeka ukuthi uzwe ukulimala, njengokuphuka kwengcindezi noma ukuqobeka."

Faka ezinye izivivinyo zokuqinisa izinyawo ku-repertoire yakho.

Uma nje ungekho ezinhlungwini, ukwenza izivivinyo zonyawo - njengalezi ezivela e-American Academy of Orthopedic Surgeons - kungasiza ukuqinisa imisipha yonyawo futhi kunciphise i-hiatus yakho yokugqoka izicathulo. Ukuzivocavoca okuwusizo kufaka phakathi ukubeka unyawo lwakho ekugcineni kwethawula elincane noma indwangu yokuwasha nokusebenzisa izinzwane zakho ukuze uzisonge ngakuwe (zama ukuphindaphinda okungu-5 ngonyawo ngalunye) kanye nokudweba izinhlamvu zamagama ngezinzwane zakho ngenkathi uhambisa iqakala ezindaweni ezahlukene.

Ungaphinda welule imigqa yakho ye-fascia plantar (izicubu ezixhumanisayo ezansi kwezinyawo). Zama ukwelula ithawula (bopha ithawula uzungeze unyawo lwakho, udonsele unyawo ngakuwe futhi ubambe imizuzwana engu-30, uphinda izikhathi ezingu-3 nhlangothi zombili). Futhi uma izinyawo zakho zibuhlungu, nikeza ibhodlela lamanzi ayiqhwa eligoqekayo ukuze unciphise ubuhlungu: friza ibhodlela lamanzi eligcwele amanzi bese uligoqa ngaphansi kwezinyawo zakho, unake ngokukhethekile amakhothamo akho, cishe imizuzu emi-2 ngonyawo ngalunye. (Noma zama enye yalezi ezinye zokubhucunga izinyawo abantu abafunga ngazo.)

"Njengoba izinkinga eziningi zezinyawo zihlobene nemisipha eqinile yamathole noma ukungalingani, ukuzivocavoca okugxile kulezi zindawo kungasiza ekunciphiseni ingozi yobuhlungu," kusho uCuttica. Zama lokhu kwelula kwethole kanye nokuzivocavoca kwethole ukuze uqinise futhi welule i-Achilles tendon region (ibhande lezicubu ezixhuma umsipha wethole nethambo lakho lesithende).

Lalela izinyawo zakho.

Uma ubuhlungu buqala, lalela izinja zakho ezikhonkotha futhi unciphise amasu akho okuqinisa unyawo noma uwaguqule. "Ukusebenzisa ngokweqile kuyimbangela evamile yokulimala," kusho u-Pinker. "Ukuvivinya umzimba kancane kancane okwandisa umsebenzi ngokuhamba kwesikhathi, ngokusekelwe ekubekezeleni, ngokuvamile kuyindlela ephephile yokugcina izinyawo zakho ziqinile."

Buyekeza kwe-