I-Foot and Ankle Ukuzivocavoca Ukuvuselela Ukulimala Nokuvimbela

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I-Ankle Pump Up

Lo msebenzi usiza ukwandisa i-ankle dorsiflexion futhi uqinise imisipha phambi komlenze wakho ophansi (shin). Yenza unyawo lwakho phezulu njengoba uzama ukuthinta izinzwane zakho phambi kwe-shin yakho. Bamba lesi sikhundla imizuzwana engu-10. Qala ukwenza amaqoqo amathathu okuzivocavoca 10 futhi usebenze ngendlela yakho kuze wenze amaqoqo amathathu ama-exercises angu-30. Zama ukwenza izivivinyo izikhathi ezintathu ngosuku.

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I-Ankle Pump Ngaphansi

Lokhu kusebenza kusiza ukwandisa i-ankle plantarflexion futhi kuqinisa imisipha ngemuva komlenze wakho ophansi (ithole). Gcwalisa unyawo lwakho phansi njengoba ukhomba izinzwani zakho phansi. Bamba lesi sikhundla imizuzwana engu-10. Qala ukwenza amaqoqo amathathu okuzivocavoca 10 futhi usebenze ngendlela yakho kuze wenze amaqoqo amathathu ama-exercises angu-30. Zama ukwenza izivivinyo izikhathi ezintathu ngosuku.

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I-Bent Knee Wall Stretch

Lokhu kusebenza kusiza ukwelula enye yemisipha yamathole ebizwa ngokuthi i-soleus. Zibhalele ngqo phambi kwodonga oluqinile. Phakamisa izingalo zakho ukuze uncike odongeni. Hambisa inyawo elilodwa phambili. Enye inyawo kufanele ihlale emuva. Khonta kancane emadolweni (emlenzeni obuyele emuva) uze uzizwe unwelele ngemuva kwethole lakho. Bamba leso sikhundla ngamasekhondi angu-30. Qala ukwenza amaqoqo amathathu okuzivocavoca 10 futhi usebenze ngendlela yakho kuze wenze amaqoqo amathathu ama-exercises angu-30. Zama ukwenza izivivinyo izikhathi ezintathu ngosuku.

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I-Straight Knee Wall Stretch

Lokhu kusebenza kusiza ukwelula enye yemisipha yamathole ebizwa ngokuthi i-gastrocnemius. Zibhalele ngqo phambi kwodonga oluqinile. Phakamisa izingalo zakho ukuze uncike odongeni. Hambisa inyawo elilodwa phambili. Enye inyawo kufanele ihlale emuva. Lungisa idolo (emlenzeni obuyele emuva) kuze kube yilapho unomuzwa wokuthi ululale ngemuva kwethole lakho. Bamba leso sikhundla ngamasekhondi angu-30. Qala ukwenza amaqoqo amathathu okuzivocavoca 10 futhi usebenze ngendlela yakho kuze wenze amaqoqo amathathu ama-exercises angu-30. Zama ukwenza izivivinyo izikhathi ezintathu ngosuku.

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I-Toe Pick Ups

Lokhu kusebenza kusiza ukuqinisa izinzwane zakho nokuthuthukisa ukuguquguquka kwazo. Beka inqwaba yezinto phansi futhi usebenzise izinzwane zakho ukuze uzikhethe futhi uzihambise ukwenza enye inqwaba. Zenza izivivinyo ezintathu kathathu ngosuku.

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Inyosi ivuke

Lokhu kusebenza kusiza ukuqinisa izinzwane zakho nezinyosi zamathole. Hlala endaweni ezinzile bese usukuma ezintweni zakho ngokuphakamisa izithende zakho emhlabathini. Bamba isikhundla samasekhondi angu-10. Qala ukwenza amaqoqo amathathu okuzivocavoca 10 futhi usebenze ngendlela yakho kuze wenze amaqoqo amathathu ama-exercises angu-30. Zama ukwenza izivivinyo izikhathi ezintathu ngosuku. Uma ungaguquki, ubambe esihlalweni noma odongeni ngokulinganisela.

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Plantar Fascia Massage

Lokhu kusetshenziselwa ngokucophelela ngokucophelela umzimba we- fasc plantar . Hlala phansi uphinde uwele umlenze wakho phezu kwedolo lakho. Ngesandla esisodwa, donsela izinzwane zakho emuva ekhaleni lakho. Ngakolunye uhlangothi, hlaziya indawo engaphansi kwezinyawo zakho phambi kwesithende sakho. Yenza lokhu imizuzu engu-10 kathathu ngosuku.

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I-Bottle Bottle Massage

Lokhu kusebenza kusiza ukusikhipha kanye nokuqhwala unyawo lwakho ngesikhathi esisodwa. Gcwalisa ibhodlela ngamanzi bese uyigwinya. Roll unyawo lwakho ebhodleleni imizuzu engu-10 kathathu ngosuku.

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Ithawula ithawula

Lokhu kusebenza kusiza ukwandisa i-ankle dorsiflexion futhi welula izintuthwane zamathole. Hlala phansi noma embhedeni bese uguqa kahle. Vula ithawula eduze nonyawo lwakho bese udonsa ithawula kuze kube yilapho uqala ukuzizwa ulele emisipha yakho yamathole. Bamba isikhundla semasekhondi angu-30. Qala ukwenza amaqoqo amathathu okuzivocavoca 10 futhi usebenze ngendlela yakho kuze wenze amaqoqo amathathu ama-exercises angu-30. Zama ukwenza izivivinyo izikhathi ezintathu ngosuku.