Imfashini Ngenani Eliphakeme
Ukugqoka izithende eziphakeme kungenziwa imfashini futhi kungenza uzizwe ubude, kodwa ngaluphi inani? Izithende eziphakeme zingabangela izinkinga zenyawo ngenkathi zandisa izinkinga zonyawo osuvele unayo. Ubuhlungu bomlenze nobuhlungu bubuye bube nezikhalazo ezivamile kulabo abagqoka izithende eziphakeme .
Ukuthutha
Isihlangu esithende kakhulu sibeka unyawo lwakho esimweni se-plantarflexed (foot foot pointed down), sibeka inani elinyuka lokucindezela phambili.
Lokhu kukubangela ukuthi ulungise wonke umzimba wakho ukuze ugcine ibhalansi yakho. Ingxenye engezansi yomzimba wakho incike phambili futhi ihlawulele lokho, ingxenye engaphezulu yomzimba wakho kumele ixhomeke ukuze uhlale ulinganisiwe. Lokhu akuyona ukuma komzimba wakho okujwayelekile.
Gait
Uma uhamba, unyawo lwakho lusesikhundleni esiphansi kakhulu (plantarflexed) ngakho-ke awukwazi ukususa phansi ngamandla amakhulu. Lokhu kubangela imisipha yakho ye- hip nezimpande emilenzeni yakho ukuze usebenze kanzima ukuhambisa nokudonsa umzimba wakho phambili. Amadolo akho futhi ahlale egobile kakhulu (eguquguqukayo) nangaphambili, okwenza izidumbu zakho zamadolo zisebenze kanzima.
Ukulinganisela
Ukuhamba ngezicathulo ezinjengezithende eziphakeme kufana nokuhamba ngesibalo sokulinganisela. Kuthatha ibhalansi eningi futhi kufana nokufakela emgqeni, akusekho ukusekelwa esikhwameni esithendeni esiphezulu ukukubamba uma uwe. Izicathulo ezithende kakhulu zidala izinyawo zakho nezinyawo zakho ukuba zihambe endaweni ephakeme (evulekile). Lesi sikhundla sikubeka engozini yokulahlekelwa ibhalansi yakho futhi uchithe izinyawo zakho.
Emuva
Ukuma kwe-s-curve yangemuva kwe-back kwenza njengendlela yokumangalisa, ukunciphisa ukunciphisa ukucindezeleka kuma-vertebrae. Ukugqoka izithende eziphakemeyo kubangela ukugoba okuphansi kwe-back and back and back post (backward) of the head and thoracic (mid-back) umgogodla. Izicathulo ezisithende eziphakeme zikwenza ukuthi uncike phambili futhi impendulo yomzimba kulokho kunganciphisa ijika elingaphambili le-back your back ukuze ikusize uhlale emgqeni.
Ukulungiswa okungahambi kahle kungabangela ukuhlukunyezwa kwemisipha nokubuyiselwa emuva.
I-Hips
Imisipha ye-flexible ye-hip itholakala engxenyeni engenhla yamathanga akho. Baphoqeleka ukuba basebenze kakhudlwana futhi kube nzima ukukusiza ukuthi uhambe ngoba izinyawo zakho zisezingeni eliphansi (plantarflexed) futhi zinciphise amandla okuhambisa umzimba wakho phambili. Uma imisipha yakho ye-hip flexible isetshenziswa ngokweqile, imisipha inganciphisa futhi isivumelwano singenzeka. Uma kwenzeka isivumelwano, lokhu kungaholela ekutheni uphazamise umgogodla we-lumbar (low-back).
Amaqhubu
I-oneoarthritis ye-knee iphindwe kabili kubesifazane. Ezinye zezosolo zingase zibe ngenxa yezithende eziphakeme. Ibhande lihlala liguquguqukile (i-bent) kanti i-tibia (ithambo lesifuba) liphendukela ngaphakathi (varus) uma igqoke izithende eziphakeme. Lesi sikhundla sibeka amandla okucindezela ngaphakathi kwamadolo (okuphakathi), indawo ejwayelekile ye-osteoarthritis. Uma usuvele une-osteoarthritis, kungcono ukugwema ukugqoka izicathulo ezithendeni. Izithende eziphakeme zikhulisa ibanga ukusuka phansi kuya emadolweni futhi zingabangela ukwanda kwegolo okwandisiwe okungase kuholele nasifo se-osteoarthritis.
Ama-Ankles
Izithende eziphakeme zikhawulela ukunyakaza namandla okuhlangene kwe-ankle. Imisipha yamathole (gastrocnemius & soleus) ifushane ngenxa yokuphakama kwesithende. Imisipha encishisiwe ibangela ukuba balahlekelwe amandla lapho bezama ukususa unyawo emhlabathini.
Isikhundla se-ankle singase sibangele ukunciphisa (ukwehlukaniswa) kwethenda ye-Achilles. Lokhu kungandisa ukwanda kwethenda ye-Achilles lapho ihlanganisa khona ngemuva kwethambo lakho lentende ( calcaneus ) futhi lingabangela isimo esibizwa ngokuthi i-Achilles tendonitis.
Izinyawo
Ngonyawo endaweni ephansi, kunokunyuka okukhulu komfutho wezansi (plantar) we-frontfoot. Ucindezelo luyanda njengoba ukuphakama kwesithende esikhwameni kukhula. Ukugqoka isithende esingama-3/4 intshi kukhulisa ukucindezela phansi kwe-forefoot ngo-76%. Ukucindezela okwenyuka kungabangela ubuhlungu noma izinyawo ezinjengezinzwane, izinkinobho, izikhwama zamabhononi (amabhiliyoni we-tailor) ne-neuromas.
Isikhundla sezinyawo eziphansi (plantarflexion) senza futhi unyawo lube lukhulu kakhulu (luphendukele ngaphandle). Lolu shintsho ezinyaweni lonyawo lushintsha umugqa wokudonsa kwethenda ye-Achille futhi kungabangela isimo esibizwa ngokuthi u-Haglund's deformity (pump bump).
Isikhumba Nezinyosi
Ibhokisi elincane elinesibhaxu elivame ukutholakala ezicathulweni eziphezulu zezithende liphinde lenze umonakalo onjengezimboni, ama-callouses nama-blisters. Uma ubheka ingane noma unyawo lomncane uzobona ukuthi izinzwani zabo zisakaze eceleni. Uma ubheka unyawo lomuntu omdala, izinzwani zazo zivame ukuqhutshwa ndawonye. Izikhathi eziningi lokhu kungenxa yezicathulo ezigugile. Uma ulandelela i-footbed (ingxenye yesigqoko lapho ubeka khona unyawo lwakho) esikhwameni esiphakeme esithende ephepheni bese usukuma ungenazicathulo kulokho kulandelwa, cishe uzobe uhamba kancane. Ingabe kubonakala sengathi kuwumqondo omuhle ukubeka unyawo lwakho ngaphakathi kulolu dada?
Londoloza Izinyawo Zakho
Uma amathayi wakho emoto ayiphumelelanga, ungakwazi ukushayela kuphela amamayela amaningi ngaphambi kokuba usengozini yokushaya ithayi. Kuyafana nomzimba wakho. Izinto zidinga ukulungiswa. Kunconywa ukuba ugqoke izithende eziphakeme kuphela ngezikhathi ezikhethekile futhi ngisho kuphela ukuphakama kwesithende se-1 1/2 amasentimitha. Izinyawo nomzimba wakho kuzokubonga - futhi uzogcina imali ngokuya ehhovisi lika-podiatrist.
Imithombo:
> Coughlin MJ. Izindleko eziphezulu zezingubo ezifashisayo. J Musculoskel Med . 1994; 11: 40-53.
> Ebbeling CJ, uHamill J, Crussemeyer JA. Imishini engezansi engezansi kanye nezindleko zamandla okuhamba ngezicathulo eziphezulu. J Orthop Sports Phys Ther . 1994, 19 (4): 190-6.
> Esenyel M, Walsh K, Walden JG, Gitter A. Kinetics we-high-heeled gait. J Am Podiatr Med Assoc . 2003 Jan-Feb; 93 (1): 27-32.
> Kerrigan DC, Johansson JL, Bryant MG, Boxer JA, Della Croce U, Riley PO. Izicathulo ezilinganiselwe nezigqoko zamadolo ezihlangene eziphathelene nokuthuthukiswa nokuqhubeka kwe-knee osteoarthritis. I-Arch Phys Med Rehabil . 2005 Meyi; 86 (5): 871-5.
> Kerrigan DC, Todd MK, Riley PO. I-osteoarthritis ne-high-heeled izicathulo. I-Lancet . 1998 Meyi 9; 351 (9113): 1399-401.
> Opila KA, Wagner SS, uSchiowitz S, Chen J. Postural ukulungiswa ngezingubo ezingenamikhono kanye nesimo high-heeled. Isiphetho . 1988 Meyi; 13 (5): 542-7.
> Iqhwa RE, Williams KR. > Izindwangu eziphezulu > izicathulo: umphumela wazo > isikhungo > sokuma komumo, ukuma, izici ezintathu-dimensional, motion rearfoot, kanye nemithombo yokusabela komhlaba. I-Arch Phys Med Rehabil . 1994 May; 75 (5): 568-76.