I-Foot ne-Ankle isondela

Izinyawo, ithole kanye nezinyawo zezinyawo zingasetshenziswa ekufudumele ngaphambi kokuzivocavoca. Kungase futhi kunconywe odokotela kanye nabahlengikazi ngokomzimba ukwelashwa nokubuyiselwa kusuka ku-fasciitis plantar, spel spur, kanye sprains.

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Imisipha ye-Ankle neNkomo

Enye indlela yokwelula isikhumba isesimweni sokuhlala usebenzisa udweshu ukudonsa inyawo phezulu (i-dorsiflexion ye-bhokisi).

Lokhu kunwebezela ukugxilisa izinhlanzi zamathole, i-Achilles tendon, kanye ne-plantar fascia, engaphansi kwonyawo. Akukona lokhu kuphela okufudumala ukushisa ngaphambi kokuzivocavoca, kodwa kusiza futhi ukuvimbela nokuphatha i- fasciitis ye-plantar ebuhlungu, eyaziwa nangokuthi isithende spur syndrome.

Landela isincomo somhlinzeki wakho ngokuthi kaningi kangakanani ukwelula nokuthi kungakanani ukumbamba. Ngokuvamile kunconywa ukuthi ukuzivocavoca umzimba kungenziwa okungenani kathathu ngosuku, ubambe isonto ngalinye ngamaminithi angu-30, uphinde kabili.

Uma unayo noma uzimisele ukutshala i-fasciitis (imbangela yesifo sezithende), yenze lokhu ngaphambi kokuphuma embhedeni noma emva kokuphumula isikhathi eside.

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Lunge

I-lunge, noma ithole eligobile lendondo lithele, linikeza ukujula okujulile emisipha yamathole ngoba ihlose umsila wodwa wethole kangcono kunalolu lugqoko lwezinyawo. Lokhu kunwebezela futhi kuhloswe i-Achilles tendon ne-fasta fasta ezinyaweni.

Ukwelula kungenziwa ezitebhisini noma emhlabathini ophansi lapho uzincike odongeni noma enye into ukuze uzinze. Bamba okungenani imizuzwana engu-30 ohlangothini ngalunye bese uphinda.

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Uthole izinyosi

Ungase ungacabangi ngezwanezwane njengengxenye ebalulekile yendlela yokwelula. Amalunga ezinzwane asuke ehambisana nesifo samathambo, ukulimala kwezicubu ezithambile, nezinkinga zesakhiwo ezinjengezinzwane nezigunci zezintambo , futhi zingazuza ngokusula njalo.

Ukwehlisa izinzwane ezifanekiselwayo kunika ithuba elihle ekutheni i-fasta plantar: isakhiwo se-ligament-like support support to the bone and ball of the foot. Izinzwani zingahle ziguquguquke ngenkathi zihlaselwa phansi noma zihlezi phansi, noma zimile emgodini womgijimi.

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I-Ankle engezansi Yula

Ukukhomba phansi unyawo kuthiwa yi-plantarflexion. Lokhu kunwebezela ukugxilisa ama-ligam joint joint and tendon phezulu kwesinyawo.

Ukuze ukwandise uhla lwe-stretch, ujikeleze unyawo lwakho ngendlela yewashi futhi uphendule ngokuzenzekelayo, wenze umjikelezo ocabangelayo ngezinzwane zakho.

Lokhu kufudumele okuhle kwe-joint ankle, ikakhulukazi uma ujwayele ukuvuthwa kwe-ankle noma i-tendonitis.

Phendulela inyawo ngalinye ngemizuzwana engu-30-60 bese uphinda.

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Butterfly Stretch

I-butterfly stretch is great for stretching hip and interior thigh muscle, kodwa futhi ilula i-lateral (uhlangothi oluncane lwezinyawo) lwenyawo nezinyawo.

Ukufaka izinyawo ezinyaweni ndawonye ngenkathi kudonsa ngamadolo amaphuzu aphezulu ama-ankal lateral kanye nemisipha ephikisanayo yomlenze olandelayo. Le ndawo yokuhlanganiswa kwe-ankle ijwayele ukuhlunga kanye nezinye izinhlobo zokulimala, okungaholela ekubuyeni okungapheli nokuqina okuhlangene.

Ukulandelelana ngendwangu elithinta unyawo ohlangothini oluphambene (olunjalo unyawo), oluzogxila ohlangothini oluphakathi (onobukhulu obukhulu) onyawo nesikhumba. Ohlangothini lwangaphakathi lomlenze kanye ne-ankle lujwayele izimo ezinjenge- tenderioritis posterior tibial kanye ne- neerv entrapment .

Bamba ngokulula okungenani imizuzwana engu-30 bese uphinda izikhathi ezingu-2.