Umlobi: Eugene Taylor
Usuku Lokudalwa: 7 Agasti 2021
Ukuvuselela Usuku: 22 Ujuni 2024
Anonim
Idlozi- Ancestral Calling Is Not For The Faint Hearted
Ividiyo: Idlozi- Ancestral Calling Is Not For The Faint Hearted

-Delile

Ukuphakamisa nokuphimisela amagama asetshenziselwa ukuchaza ukuma phezulu noma phansi kwesandla sakho, ingalo, noma unyawo. Lapho isandla sakho noma ingalo yakho ibheke phezulu, kuphakanyisiwe. Lapho isandla sakho noma ingalo yakho ibheke phansi, kuyabizwa.

Lapho ukuphakanyiswa nokuphinyiselwa kubhekisela ezinyaweni zakho, kuba nzima ngokwengeziwe. Womabili la magama afaka ukuhamba kwakho nokuthi isisindo sakho sisatshalaliswa kanjani lapho uhamba noma ugijima.

  • Amandla kusho ukuthi lapho uhamba, isisindo sakho sithambekele ekubeni ngaphezulu kunyawo lwakho.
  • Ukuphinyiselwa kusho ukuthi lapho uhamba, isisindo sakho sithambekele ekubeni ngaphezulu ngaphakathi konyawo lwakho.

Indlela elula yokukhumbula umehluko ukuthi ukuphakanyiswa kunegama elithi "phezulu" kuwo.

Unyawo

Ukubizwa nokuphakanyiswa amagama asetshenziselwa ukuchaza iminyakazo ebonwa onyaweni nasemaqakaleni lapho unyakaza.


Ukuphakanyiswa nokuphinyiselwa onyaweni ngamagama asetshenziselwa ukuchaza imishini yokuthi umi kanjani, uhamba kanjani, futhi ugijima kanjani. Okufanelekile, isisindo sakho kufanele silinganiswe ezinyaweni zakho lapho uhamba. Izinyawo zakho akufanele zincike ku- (pronation) noma ngaphandle (supination).

Ngokuhamba kahle, unyawo lwakho kufanele luqhubekele phambili kusuka esithendeni kuye ozwaneni. Ukuphinyiselwa kwakho kufanele kungathathi hlangothi.

Uma ubheka ngemuva konyawo nomlenze wakho, isithende sakho, iqakala nedolo kufanele kwakheke umugqa oqondile.

Ukweqisa ngokweqile

Uma une-supination eyeqile, kubangela ukucindezeleka ohlangothini olungaphandle lonyawo lwakho lapho uhamba noma ugijima. Isicathulo sakho sizokhombisa ukugqoka okungalingani engxenyeni engaphandle yesele.

Uma uphakamisa, kungadala ubunzima obuningi emaqakaleni akho. Kungase kuholele ekuqhekekeni kwe-shin, ama-callus, noma amabunion ohlangothini olungaphandle lonyawo lwakho, nobuhlungu ezithendeni zakho nasemabhola ezinyawo zakho.

Ukweqisa ngokweqile kubizwa nangokuthi ukungasebenzi kahle.

Ukuphinyiselwa okweqile

Ukuphimisa ngokweqile, noma ukubhala ngaphezulu, kusho ukuthi njengoba uhamba, unyawo lwakho luziyela ngaphakathi futhi i-arch yakho ivame ukubhebhetheka. Isicathulo sakho sizokhombisa ukugqoka okungalingani engxenyeni yangaphakathi yesele.


Ukweqisa ngokweqile kuvame kakhulu kunokubhala ngaphansi.

Uma weqa ngokweqile, ungahle uhlakulele ubuhlungu ku:

  • ikhothamo
  • isithende
  • iqakala
  • shin
  • idolo
  • inqulu
  • emuva

Izimbangela

Kungenzeka ukuthi uzalwe unezinyawo ezijwayele ukweqisa ngaphezulu noma ngaphansi. Lokhu kungenzeka ngoba i-arch yakho iphakeme kakhulu noma ubude bomlenze wakho abulingani.

Kepha futhi kungabangelwa ukulimala, ukusetshenziswa ngokweqile, noma ukuhamba noma ukuma ezindaweni ezinzima. Ukweqisa ngokweqile nakho kungabangelwa ukukhuluphala noma ukukhulelwa.

Ukulimala okungenzeka

Uma ungumgijimi, ohamba ngamandla, noma umgijimi futhi ukubizelwa kwakho kungathathi hlangothi, kuwumqondo omuhle ukubona uchwepheshe ukuze ahlole ukuhlolwa nokwelashwa.

Ama-Orthotic noma izicathulo ezikhethekile zingakusiza ukuthi ugweme:

  • ukuqhuma kwamaqakala
  • isithende siyaqubuka
  • plantar fasciitis
  • metatarsalgia
  • i-tendinitis

Udokotela wakho, umqeqeshi, noma umelaphi womzimba futhi angaphakamisa ukwelula nokuzivocavoca umzimba ukukusiza uhambe futhi ugijime kahle.


Ingalo

Ingalo yingxenye engezansi yengalo yakho, kusukela esihlangini sendololwane kuye esandleni sakho. Iqukethe amathambo amabili amade: i-ulna ne-radius. I-ulna ihlala izinzile, ngenkathi i-radius ijikeleza ukuphakamisa noma ukuphakamisa isandla sakho.

Lapho isundu sakho nengalo yakho zibheke phezulu, ziphakanyisiwe. Lapho zibheke phansi, ziyabizwa.

Ukulimala

Ingalo iyindawo ejwayelekile yokulimala ekuweni, ekuphahlazekeni nakwezemidlalo. Ukulimala ngengalo kuvame kakhulu ezinganeni. Ukuphuka kwengalo kwelinye noma womabili amathambo kulandisa ngokuphuka kwamalungu amaningi.

Ukulimala ngengalo kuvamile kwezemidlalo, ikakhulukazi i-racquet noma ezemidlalo zokujikijela. Ukusetshenziswa ngokweqile nokunye ukulimala kwengalo ethinta izinzwa endololwaneni noma esihlakaleni kungenza kube buhlungu ukuphakamisa noma ukuphakamisa ingalo yakho.

Ingozi nokulimala esihlakaleni nakho kungavela ekusetshenzisweni ngokweqile kokudlala insimbi yomculo, ukuthunga, noma omunye umsebenzi ophindaphindiwe ngezingalo nezandla zakho.

Kokubili i-radial tunnel syndrome kanye ne-pronator syndrome ukulimala okuvamile kokusebenzisa ngokweqile ingalo kwezemidlalo okubandakanya ukujija okweqile kwesandla sakho noma ukunyakaza kwegama lakho.

  • I-Pronator syndrome kubangelwa lapho imisipha engalweni yakho icindezela imizwa ephakathi engalweni yakho. Kubangela ubuhlungu nokuba ndikindiki engalweni yakho okungadlulela entendeni yesandla sakho. Kungaba buhlungu ukwenza uphawu OK.
  • I-Radial tunnel syndrome kubangelwa ukubanjwa kwemizwa ye-radial.

Isihlakala

Isihlakala sakho siyisandiso sesandla sakho. Ayikwazi ukuphakama noma ukuphimisa yodwa. Ukuphakama nokubizwa kwengalo kuvela ekunyakazeni kwengalo, hhayi ukunyakaza kwesihlakala.

Ukunyakaza okuqondile kwesihlakala kufaka phakathi ukujiya, ukunwebeka, nokunyakaza kwesandla.

Ukulimala kwesihlakala okuhlobene nezemidlalo kuvamile. Cishe amaphesenti angama-25 akho konke ukulimala okuhlobene nezemidlalo kubandakanya isihlakala noma isandla.

Ukulimala kwesihlakala okungathinta ukunyakaza kwengalo kufaka phakathi i-carpal tunnel syndrome, evela ekucindezelweni kwe-nerve median esihlakaleni.

Ukwelashwa

Unyawo

Ukuphimisela ngokweqile noma ukuphakamisa ngokweqile onyaweni kufundwe kahle kwezokwelapha kwezemidlalo. Kungadala ukungalingani kokulungiswa komzimba wakho okuholela ebuhlungwini ku:

  • izinyawo
  • imilenze
  • amadolo
  • okhalweni
  • emuva

Ukwelashwa kuvame ukulondolozwa, futhi kuzoya ngobukhulu benkinga. Inhloso kuzoba ukulungisa ukungalingani futhi kukusize ugweme ukulimala.

Uchwepheshe wonyawo angahlaziya indlela ohamba ngayo nobungako bokubiza kwakho ngokweqile noma ukuphakanyiswa. Bangaphakamisa ama-insoles orthotic ukulungisa ukungalungi kwakho noma ukuphakamisa isithende ngonyawo olulodwa, uma imilenze yakho inobude obuhlukile. Kwezinye izimo, ungadinga izicathulo ezikhethekile noma izingcezu.

Ezinye izinhlobo zokulimala, njenge-plantar fasciitis, ziphendula i-kinesiology taping.

Izicathulo ezifanele

Ukugqoka izicathulo ezilingana kahle, ezisekelayo kubalulekile. Abantu abane-supination ngokweqile noma ukubiza amagama badinga izicathulo ezinesikhumba esifanele kanye negumbi eliningi lezinzwane. Ngenhlanhla, namuhla kunezinto eziningi zokukhetha izicathulo zezemidlalo.

Abantu abane-supination eyeqile badinga ukubanjwa, ukuguquguquka, nokusekelwa esithendeni ukulinganisa umqulu wangaphandle wonyawo. Labo abanokubizwa ngokweqile badinga isicathulo esizinze kakhudlwana nge-midsole eqinile nokugudluzwa kwesithende.

Uma udokotela wakho encome ama-orthotic, uzodinga ukuthola isicathulo esilingana nawe futhi esingahlala i-orthotic.

Funa isitolo esihle sezicathulo esinokulungisa okuhlangenwe nakho ukukusiza. Noma ulethe izicathulo zakho ezintsha kudokotela wezinyawo noma kungoti ozihlola ukuze uzihlole ngaphambi kokuthi uziqale.

Ukwelashwa ngokomzimba

Udokotela wakho angakudlulisela kumelaphi womzimba wokuhlaziywa kwe-gait kanye nokwelulwa nokuzivocavoca umzimba ongakwenza ekhaya. Ukwelashwa ngesandla kungasiza futhi uma unezinhlungu ezinyaweni noma emlenzeni ezihlobene nokuphakanyiswa kwakho noma ukubizwa kwakho.

Ingalo kanye nesihlakala

Ulayini wokuqala wokwelashwa kokulimala kwengalo kanye nesihlakala uyagcinwa:

  • vikela noma uzinzise indawo ngokuqina noma ngendwangu, ikakhulukazi ebusuku
  • shintsha imisebenzi yakho
  • ukuphumula
  • iqhwa indawo
  • phakamisa ingalo yakho
  • sebenzisa izidakamizwa ezingezona ukuvuvukala (ama-NSAID) ukusiza ngezinhlungu nokuvuvukala
  • sebenza nodokotela womzimba ekuzilolongeni nasekuqiniseni izivivinyo

Isazi sezempilo singasebenzisa ithuluzi elibizwa ngokuthi i-goniometer ukukala ibanga lokunyakaza kwengalo yakho, kufaka phakathi ukuncoma nokuphimisela, ngaphambi nangemva kokwelashwa nokwelashwa ngokomzimba. Umgomo ukuthi uphinde uthole uhla oluphelele lokunyakaza.

Lapho ukwelashwa okulondolozayo kunganele

Uma unengalo eyaphukile noma ukuphuka esihlakaleni, izingcezu zamathambo kuzofanele ziqondaniswe ukuze zikhule zibuyele kahle. Ingalo yakho izobe ingenamandla okugoqeka ku-splint, brace, cast, noma indwayimane ukusiza ekwelapheni.

Udokotela angancoma ukwelashwa ngokomzimba ngenkathi ingalo yakho isalulama. Ngemuva kokuthi ukukhishwa noma ukusakazwa kususiwe, kungenzeka baphakamise ukwelashwa ngokomzimba ukukusiza ukuthi uphinde uthole amandla nokuguquguquka engalweni yakho.

Izinzwa ezisengalweni yakho nazo zingalimala noma zicindezelwe ngenxa yokusebenzisa ngokweqile. Uma izindlela ezilondolozayo zingabudambisi ubuhlungu, udokotela wakho angase asikisele:

  • isihlakala sokuvimbela ingalo noma isihlakala sakho
  • ukudutshulwa kwe-corticosteroid yezinhlungu nokunciphisa ukuvuvukala
  • njengesinqumo sokugcina, udokotela wakho angancoma ukuhlinzwa

Ukubonana nodokotela nini

Kungumqondo omuhle ukubona udokotela uma unezinhlungu zonyawo. Lokhu kungaba udokotela wakho ojwayelekile noma uchwepheshe wezinyawo, obizwa nangokuthi yi-podiatrist. Ungase futhi uthole usizo kumelaphi womzimba, umqeqeshi wezemidlalo, noma i-chiropractor.

Ukuhlaziywa kokuhamba kochwepheshe kungasiza:

  • thuthukisa indlela ohamba ngayo noma ogijima ngayo
  • nquma ama-orthotic ukwenza ukubiza kwakho kungathathi hlangothi
  • ngikweluleke ngezinhlobo ezinhle kakhulu zezicathulo
  • ikunikeze izivivinyo zokunweba nokuqinisa ukubhekana nokuphinyiselwa ngokweqile noma ukuphakanyiswa

Uma unezinhlungu ezingalweni nasezihlakaleni, uchwepheshe angahle anikeze isinqamu noma isibopho sokuzinzisa ingalo yakho nesihlakala. Bangakunika nokuzivocavoca okuqondile nokwelula ukusiza ukuqinisa izingalo zakho.

Okubalulekile

Ukuphakamisa nokuphimisela amagama asetshenziselwa ukuchaza ukuma phezulu noma phansi kwesandla sakho, ingalo yakho, noma unyawo.

Uma izinyawo zakho ziphakanyisiwe noma zibizwa ngokweqile, ingalahla ukuqondanisa komzimba wakho ikwenze uthambekele ekulimaleni. Kubalulekile ukubona udokotela futhi uthole ukwelashwa okungakusiza ukulungisa ukuma kwakho.

Kubasubathi noma abantu abadlala imidlalo efaka ama-racquets noma ukuphonsa, ukusebenzisa ngokweqile kungadala izinkinga ngokuncoma nokuphinyiselwa kwezingalo zakho. Ukusetshenziswa ngokweqile nakho kungaholela ekulimaleni kwemizwa, okudinga ukwelashwa.

-Nconyisile

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