Ukuzivocavoca Ukunciphisa Nokuvimbela I-Shin Splints

Ukuqhaqhaza kwesinki kuyinkinga evamile kubantu abaningi, ikakhulukazi abagijimi nabagijimi. Ngokujabulisayo, uma uhlushwa yi-shin splints, kunezivivinyo ongayenza ukuze usize ukunciphisa ubuhlungu nokuvimbela izinkinga zesikhathi esizayo. Nazi izindlela eziyisishiyagalolunye zokusiza ukuthi ulule futhi uqinise imisipha yomlenze ophansi .

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Uhlezi i-Ankle Dorsiflexion neNkomo Yelulela

Hlala phansi phansi ngamadolo akho ngqo. Lungisa intambo noma ithawula eduze komgwaqo wakho bese uphenduka ngobumnene. Hambisa unyawo lwakho phezulu ngase-shin yakho (dorsiflexion) futhi ubambe imizuzwana engu-10. Bese uhambisa unyawo lwakho phansi phansi (plantarflexion). Gcina imilenze yakho iphansi phansi, ukunyakaza kumele kube kuphela emajoyini akho esikhwameni. Qala ngamasethi amathathu wezokuzivocavoca 10 bese ukwandisa kube amaqoqo amathathu ama-exercises angu-30. Yenza lokhu kathathu ngosuku.

Uma usukwazi ukulula, manje yisikhathi sokuqinisa ngokusebenzisa ibhande lokumelana. Yenza ukunyakaza okufanayo, kodwa uhlanganise ibhande lokumelana elingaphambi komunyawo wakho nakolunye uhlangothi lwebhande elizungeze itafula noma umlenze wesitulo. Yenza amaqoqo amathathu okuzivocavoca 10 bese ukwandisa ube amaqoqo amathathu ama-30 umzimba. Yenza lokhu kathathu ngosuku.

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I-Bent Knee Ankle Dorsiflexion Nendlovu Sula

Hlala ebhentshini noma itafula ngamadolo akho egobile futhi imilenze yakho ilenga eceleni. Bendisa unyawo lwakho ngase-shin yakho (dorsiflexion) futhi ubambe imizuzwana engu-10, bese unciphisa unyawo lwakho ngokukhomba izinzwane zakho emuva phansi (plantarflexion). Qala ngamasethi amathathu wezokuzivocavoca 10 bese ukwandisa kube amaqoqo amathathu ama-exercises angu-30. Yenza lokhu kathathu ngosuku.

Uma usuqedile ukulula, qhubeka nokusebenza okuqinisayo. Gcina isimo esifanayo njengangaphambili, kodwa manje ufuna ukwengeza isisindo ezinyaweni zakho. Phakamisa futhi unciphise unyawo lwakho ngokunyakaza kuphela ekuhlanganyeleni kwe-ankle. Zama ukungabi nasisindo emadolweni akho. Qala ngamasethi amathathu wezokuzivocavoca 10 bese ukwandisa kube amaqoqo amathathu ama-exercises angu-30. Yenza lokhu kathathu ngosuku.

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Inyosi Ukuhamba - Ukwehlisa Nokuqinisa

Qala ngokuma endaweni futhi uphakamise ezinzwaneni zakho ngezithende zakho phansi. Zama ukubamba isikhundla samasekhondi angu-10 futhi kancane kancane wehla izithende zakho phansi. Qala ngamasethi ama-3 wokuzivocavoca okungu-10 bese ukwandisa kufika ku-3 amasethi wokuzivocavoca okungama-30. Yenza lokhu izikhathi ezintathu ngosuku.

Uma usufundile kahle endaweni eyodwa, qala ukuhamba ngezinzwani zakho. Qala ngezinzwane zakho ezibhekise phambili ngqo, hamba ngamaydi angu-25. Okulandelayo, phawula izinzwane zakho ngaphakathi bese uhamba ngamamitha angu-25. Qedela ngokukhomba izinzwane zakho ngaphandle bese uhamba ngamamitha angu-25. Khumbula ukugcina izithende zakho phansi. Qala ngamasethi ama-3 wokuzivocavoca okungu-10 bese ukwandisa kufika ku-3 amasethi wokuzivocavoca okungama-30. Yenza lokhu izikhathi ezintathu ngosuku.

Ngemuva kokuthi ufunde ukuhamba ezinzwaneni zakho, ungathuthukela ekuzivocavoca okuphezulu okufana nokugijima noma ukweqa. Qinisekisa ukuthi uyayenza utshani obuluhlaza.

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Isithende Ukuhamba - Ukwehlisa nokuqinisa

Qala ngokuma endaweni futhi uphakamise phambili unyawo lwakho phansi bese ugcina izithende zakho phansi. Zama ukubamba isikhundla semasekhondi angu-10 bese uhlehlisa kancane phansi unyawo lwakho phansi. Qala ngamasethi ama-3 wokuzivocavoca okungu-10 bese ukwandisa kufika ku-3 amasethi wokuzivocavoca okungama-30. Yenza lokhu izikhathi ezintathu ngosuku.

Uma usufunde kahle endaweni eyodwa, qala ukuhamba ngezintethe zakho. Qala ngezinzwane zakho ezibhekise phambili ngqo, hamba ngamaydi angu-25. Okulandelayo, phawula izinzwane zakho ngaphakathi bese uhamba ngamamitha angu-25. Qedela ngokukhomba izinzwane zakho ngaphandle bese uhamba ngamamitha angu-25. Khumbula ukugcina phansi unyawo lwakho phansi. Qala ngamasethi amathathu wezokuzivocavoca 10 bese ukwandisa kube amaqoqo amathathu ama-exercises angu-30. Yenza lokhu kathathu ngosuku.

Ngemuva kokuthi ufunde ukuhamba ezithendeni zakho, ungathuthukela ekuzivocavoca okuphezulu okufana nokugijima noma ukweqa. Qinisekisa ukwenza lezi zivivinyo ngotshani otholile.

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Ukuma i-Ankle Dorisflexion Nciphisa

Hlala ubheke odongeni, gcina idolo lakho iqondile futhi isithende sakho phansi bese ubeka phansi phansi ingxenye yonyawo lwakho odongeni. Uzozizwa ulula emisipha yakho yamathole. Ungasebenzisa futhi isiteji esithambekele salesi sondlo. Qala ngamasethi amathathu wezokuzivocavoca 10 bese ukwandisa kube amaqoqo amathathu ama-exercises angu-30. Yenza lokhu kathathu ngosuku.

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I-Straight Knee Calf Wall Stretch

Hlala ubheke udonga nomzimba wakho isikwele odongeni. Phakamisa izandla zakho nezandla bese uncike odongeni. Gcina idolo elilodwa ngqo nezithende nezinyawo zakho phansi phansi futhi ngobumnene ugxile phambili kuze kube yilapho uzwa ukudonsa ngemuva komlenze wakho (ithole). Lapho idolo lakho liqondile, lokhu kukhulisa i-gastrocnemius (isisindo somthola). Qala ngamasethi amathathu wezokuzivocavoca 10 bese ukwandisa kube amaqoqo amathathu ama-exercises angu-30. Yenza lokhu kathathu ngosuku.

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I-Stretch ye-Bent Knee Calf Knee

Hlala ubheke udonga nomzimba wakho isikwele odongeni. Phakamisa izandla zakho nezandla bese uncike odongeni. Gcina idolo elilodwa ligobile isithende nezinyawo zakho phansi phansi futhi ngobumnene ugxile phambili kuze kube yilapho uzwa ukudonsa ngemuva komlenze wakho (ithole). Lapho idolo lakho ligobile, lokhu kunwebezela i-soleus (imfucuza ejulile yamathole). Qala ngamasethi amathathu wezokuzivocavoca 10 bese ukwandisa kube amaqoqo amathathu ama-exercises angu-30. Yenza lokhu kathathu ngosuku.

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Izindwangu Zomfula Ziyakhuphula - Ukuqinisa

Hamba emuva ngemuva kwakho odongeni, gcina izithende zakho phansi bese uphakamisa inyawo lwakho phezulu (dorsiflexion) ngasekuqaleni komlenze wakho ophansi (shin). Bamba leso sikhundla ngamasekhondi angu-10 bese unciphisa phansi unyawo lwakho ukuze ucishe uthinte phansi, bese uqala umsebenzi olandelayo. Qala ngamasethi amathathu wezokuzivocavoca 10 bese ukwandisa kube amaqoqo amathathu ama-exercises angu-30. Yenza lokhu kathathu ngosuku.

Uma usukwazi ukwenza lo mkhuba ngezinyawo zombili ngesikhathi esisodwa, qala ukukwenza umlenze owodwa ngesikhathi. Enye indlela okumele uzame ngayo ukukwenza ngokushesha nezinyawo zonyawo. Khumbula ukugcina isithende sakho sitshalwe ngokuqinile phansi. Qala ngamasethi amathathu wezokuzivocavoca 10 bese ukwandisa kube amaqoqo amathathu ama-exercises angu-30. Yenza lokhu kathathu ngosuku.

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Isinyathelo Sezinyawo Siyabamba - Ukuqinisa

Yima ngokunethezeka ngezinyawo zakho. Thatha isinyathelo esivamile esihamba phambili ngomlenze owodwa bese uvumela isithende sakho ukuba uthinte phansi, kodwa ngaphambi kokuhamba phambili, phansi ingxenye yonyawo lwakho uthinta phansi udinga ukuyeka. Ungavumeli ingxenye yangaphambili yonyawo lwakho iwele phansi. Hamba emuva ukuze izinyawo zakho zihlangene nhlangothi nobubanzi behlombe njengalapho uqale khona. Lokhu kusebenza kusiza ukuqinisa imisipha phambi kwemilenze yakho ephansi. Qala ngamasethi amathathu wezokuzivocavoca 10 bese ukwandisa kube amaqoqo amathathu ama-exercises angu-30. Yenza lokhu kathathu ngosuku.

Uma usufunde isinyathelo sesayizi evamile, thatha isinyathelo esikhulu kakhulu. Uma lokho kube lula, ungathuthuka ekusebenziseni isiteji sesinyathelo. Uma ngezinyawo zombili esitebeleni sesinyathelo futhi unyawo olulodwa luya phansi esitokisini, isithende sakho kufanele sithinte phansi, kodwa kufanele ume ngaphambi kokuba uthintwe phansi unyawo lwakho. Qala ngamasethi amathathu wezokuzivocavoca 10 bese ukwandisa kube amaqoqo amathathu ama-exercises angu-30. Yenza lokhu izikhathi ezintathu ngosuku.