Ngaba iinyawo zakho ziyaqengqeleka ngaphakathi xa uhamba? Masifunde nge-overpronation.

Ngamanye amaxesha xa sihamba okanye sibaleka, sifumana iintlungu ezahlukeneyo emilenzeni nasezinyaweni zethu, akunjalo? Mhlawumbi elinye icala lezihlangu zakho liyaguga ngakumbi. Isizathu soku singaba kukumila kwezihlangu zakho, okanye umahluko omncinci kwindlela ohamba ngayo (ukuhamba). Le yenye yeemeko esiza kuthetha ngazo namhlanje, kwaye yinto ekufuneka uyilumkele. Ukugqithisa umzimba.

Yintoni i-overpronation?

Ngamafutshane, i-overpronation ithetha ukuba i-arch engaphakathi kwenyawo lakho ithambe ngaphezu kwesiqhelo xa uhamba okanye ubaleka (siyibiza ngokuba yindlela ohamba ngayo) okanye iqengqeleka ngaphakathi. Cinga ngayo, xa umi kwaye unyawo lwakho lubetha emhlabeni, olo xinzelelo kufuneka lusasazwe ngokulinganayo. Kodwa kule meko, ngenxa yokuba unyawo luqengqeleka ngaphakathi kakhulu, uxinzelelo olungafunekiyo lufakwa kwimisipha, imisipha, kunye nemisipha exhasa i-arch yenyawo lwakho. Oku kwandisa umngcipheko wokwenzakala okuhlukeneyo ezinyaweni zakho, emadolweni, ezinqeni, kwaye ngamanye amaxesha nasemqolo wakho. Kodwa iindaba ezimnandi zezokuba le meko inokulawulwa kakhulu ngokuzivocavoca okufanelekileyo kunye neenyawo ezikhethekileyo ezixhasayo (insoles ze-orthotic) ezifakwe kwizihlangu .

Ngubani onokuba nethuba elikhulu lokufumana i-overpronation?

Le meko inokwenzeka nakubani na, kodwa abanye abantu basengozini enkulu kancinci.

• Iinyawo Ezithe Tye: Ukuba iinyawo zakho zinemiqolo esezantsi, oko kuthetha ukuba zithe tyaba, unamathuba amaninzi okuba ne-overpronation.
• Ukukhulelwa: Le meko inokwenzeka ngenxa yokwanda kobunzima kunye notshintsho lweehomoni ngexesha lokukhulelwa, nto leyo enokubangela ukuba imisipha ezinyaweni ikhululeke.
• Ukutyeba kakhulu: Ubunzima bomzimba obugqithisileyo bubeka uxinzelelo olongezelelekileyo ezithendeni zeenyawo, nto leyo enyusa umngcipheko wokunyuka kwesisindo somzimba.
• Ukubaleka okanye ukuhamba kwiindawo eziqinileyo ixesha elide: Cinga ngomntu ohlala ezilolonga kwiindawo eziqinileyo ezifana nesamente. Bakwasengozini ngenxa yempembelelo ephezulu ezinyaweni zakhe.
• Eminye imidlalo: Abantu ababandakanyeka kwimidlalo efana nokubaleka umgama omde nabo banokuba nale meko.

Ngaba i-overpronation kunye neenyawo ezithe tyaba ziyafana?

Ewe, kukho umahluko omncinci kodwa obalulekileyo phakathi kwezi zimbini.

I-Overpronation ibhekisa kwindlela ohamba ngayo . Ibhekisa kwindlela unyawo lwakho olubetha ngayo emhlabeni luze luqengqeleke ngaphakathi xa uhamba okanye ubaleka.

Iinyawo ezithe tyaba yimeko yempilo apho umqolo wonyawo lwakho uphantsi kakhulu, okanye ungabikho kwaphela.

Ngamafutshane, ngenxa yendlela yokuhamba ebizwa ngokuba yi-overpronationIinyawo ezithe tyaba zinokukhula, okanye iinyawo ezithe tyaba ezikhoyo zinokuba mandundu. Kwabanye abantu, ii-arches zeenyawo zabo azidalwanga kakuhle ukususela ekuzalweni. Kwezinye iimeko, ii-arches ziyawa okanye ziwa ngequbuliso emva kokwenzakala kwi-tendon ephambili exhasa i-arches yonyawo. Oku kubizwa ngokuba yi-'fallen arches' okanye 'i-adult-acquired flat feet'.

Ngoko ke yintoni umahluko phakathi kwe-overpronation kunye ne-underpronation?

Zombini ezi zinto zibhekisa kwindlela unyawo lwakho olubetha ngayo emhlabeni, okanye 'ukuziphakamisa'. Kubalulekile ukukuqonda oku ngokuchanekileyo.

Ngokwesiqhelo, xa sihamba, siqala ngokubetha umhlaba ngomva wesithende sethu. Emva koko, ubunzima bomzimba wethu buya phambili ngeenyawo zethu, siphakamise unyawo emhlabeni ngebhola yonyawo lwethu. Ngexesha lale nkqubo, inyawo lonyawo lwethu ngokwemvelo liqengqeleka ngaphakathi kancinci. Oku kubizwa ngokuba yi -normal pronation . Oku kwenzeka xa sihamba, kwaye kunceda ukulawula ukufunxwa komothuko emhlabeni.

• Ukuqina kweenyawo: Oku kuthetha ukuba xa uhamba, unyawo lwakho lugoba kakhulu ngaphakathi.
• Underpronation: Oku kukwabizwa ngokuba yi-supination, oku kuchasene noko. Oko kukuthi, intende yonyawo ayijiki ngokwaneleyo ngaphakathi. Endaweni yoko , ubunzima bujoliswe ngakumbi ngaphandle konyawo .

Zombini ezi zinto zinokuba yingxaki kakhulu.

Zithini iimpawu zokugqithisa isantya sokukhulelwa?

Izihlangu zakho zinokuba luphawu lokuqala oluhle lokuba une-overpronation na. Ukuba ingaphakathi leenyawo zezihlangu zakho ligugile kakhulu kunelangaphandle , oko kungaba luphawu lwale meko. Thatha izihlangu zakho ezindala uze uzijonge ngokusondeleyo. Kwakhona, ukuba ubeka isihlangu etafileni, sinokubonakala ngathi sigobile ngaphakathi.

Ukongeza, kukho ezinye iimeko kunye neempawu onokuzifumana ngenxa yokugqithisa i-pronation. Ezi zezona zixhaphakileyo:

• I-Achilles tendinitis: Oku kwenzeka xa uxinzelelo olukhulu lufakwa kwi-Achilles tendon, i-tendon enkulu efumaneka ngaphezulu kwesithende sakho nangaphantsi kwe-shin yakho. Iyadumba, ibuhlungu ukuyichukumisa, kwaye ibuhlungu ukuhamba.
• IiBunions: Ezi ziingqukuva ezibuhlungu ezikhula ngaphakathi (kwaye ngamanye amaxesha ngaphandle) konyawo lwakho olukhulu, ezantsi konyawo lwakho. Zinokuba buhlungu kangangokuba kunokuba nzima ukuzinxiba izihlangu.
• Intlungu yesithende: Intlungu ebuhlungu inokubakho phantsi kwesithende, ingakumbi xa uqala ukuphuma ebhedini kusasa. Oku kudla ngokubangelwa yi -plantar fasciitis .
• I-Plantar fasciitis: Kukho i-band yezicubu (i-plantar fascia) ezantsi kwenyawo lakho eqala esithendeni ukuya ezinzwaneni zakho. Xa oku kuvuvuka, kunokubangela intlungu eyenza kube nzima ukuhamba kusasa.
• Iintsiba zeMingxunya: Oku kukwayintlungu emathanjeni ngaphakathi kweMingxunya. Kuxhaphake kakhulu kubantu abenza umthambo ngokugqithisileyo (abasebenzisa kakhulu), ingakumbi abo babaleka kwiindawo eziqinileyo.
• Isifo sebhendi ye-Iliotibial: Oku kukudumba kwebhendi ye-iliotibial, ibhendi ende yezicubu eqala ngaphandle kwedolo ukuya esinqeni. Iqhelekile kubagijimi nabakhweli beebhayisekile. Intlungu yenzeka xa idolo ligobile okanye landisiwe.
• Intlungu yedolo: Ukudumba kakhulu kunokubangela iintlungu ngaphakathi kwedolo (njenge-patellofemoral pain syndrome).
• Intlungu yesinqe: Ukungabekwa kakuhle kweenyawo kunokubeka uxinzelelo olongezelelekileyo kumathambo esinqe kwaye kubangele intlungu.
• Intlungu yomqolo: Ungamangaliswa, ngamanye amaxesha ukuxhathisa kakhulu umzimba kunokubangela iingxaki zomqolo, njengoko kuchaphazela ukulungelelana komzimba wonke.

Oogqirha baxilonga njani i-overpronation?

Xa usiya kugqirha, mhlawumbi ingcali ye-physiotherapist okanye ingcali yeenyawo, baya kuqala bakubuze ngeempawu zakho. Emva koko baya kuhlola iinyawo zakho, amaqatha, namadolo.

• Uvavanyo lwe-Arch: Oku kuya kujonga indlela i-arch eziphatha ngayo xa umi kwaye uthwala ubunzima.
• Uhlalutyo lokuhamba: Ungajonga indlela ohamba ngayo, indlela obaleka ngayo, okanye ukubaleka kwisixhobo esikhethekileyo. Le yindlela onokumisela ngayo inqanaba elichanekileyo lokuhamba kakhulu.
• Ukujonga izihlangu zakho: Ukuguguleka nokukrazuka kwezihlangu ozinxibayo kukwanika ingcaciso ebalulekileyo.

Ziziphi iindlela zonyango zokusebenzisa i-overpronation?

Eyona nto ingcono kukuba kukho unyango loku. Unyango ludla ngokubandakanya oku kulandelayo:

• Ukukhetha izihlangu ezifanelekileyo: Le yeyona nto ibalulekileyo neyona nto ibalulekileyo. Kufuneka ukhethe izihlangu ezifanela uhlobo lweenyawo zakho, ezinenkxaso efanelekileyo kunye ne-cushion . Izihlangu 'zokuzinza' okanye 'zokulawula intshukumo' zilungile kakhulu kwabo bane-overpronation.
• Ii-Orthotics inserts: Ezi zi-inserts ezikhethekileyo ezifakwa ngaphakathi kwezihlangu zakho. Ezinye zifumaneka ngaphandle kwekhawuntara, kodwa ngamanye amaxesha unokufuna ii-orthotics ezenziwe ngokwezifiso. Ezi zibonelela ngenkxaso elungileyo kwi-arch yonyawo lwakho kwaye zinceda ukugcina unyawo lwakho lukwindawo efanelekileyo.
• Ukuzilolonga:Ingcali ye-physiotherapist ingacebisa ukuba kuqiniswe kwaye kolulwe imisipha yonyawo kunye neqatha. Oku kuya kwandisa uzinzo lonyawo.
• Ukufaka umkhenkce kwiindawo ezibuhlungu nezidumbileyo kangangemizuzu eli-15-20 izihlandlo ezininzi ngemini kunokubonelela ngesiqabu.
• Amayeza angengowe-steroidal alwa nokuvuvukala (ii-NSAID): La mayeza (umz., i-ibuprofen) anokusetyenziswa okwethutyana ukunciphisa iintlungu kunye nokudumba njengoko kuyalelwe ngugqirha.
• Ukuncamathelisa okanye ukubambelela ngenkxaso: Kwezinye iimeko, iitheyiphu ezikhethekileyo (ezifana neteyiphu ye-kinesiology) okanye ii-braces zingasetyenziswa ukuxhasa iqatha.
• Ukuphumla kunye nokutshintsha imisebenzi: Kubalulekile ukuhlala kude nemisebenzi eyonyusa iintlungu okwethutyana. Umzekelo, endaweni yokubaleka, ungatshintshela kumthambo obeka uxinzelelo oluncinci ezinyaweni zakho, njengokudada.

Ngaba ukugqithisela kakhulu kunokuthintelwa?

Nangona ingenakuthintelwa ngokupheleleyo, kukho izinto onokuzenza ukunciphisa umngcipheko:

• Sebenzisa izihlangu ezifanelekileyo kwasebuntwaneni: Nxiba izihlangu ezixhasa kakuhle iinyawo zabantwana bakho.
• Ukulawula ubunzima bomzimba.
• Nyusa kancinci kancinci umthambo: Musa ukuqala ukubaleka kakhulu ngaxeshanye, kodwa nyusa kancinci kancinci umgama kunye nesantya.
• Ukugcina imo yokusebenza kakuhle.
• Ukugcina izihlunu ezisezithendeni nasezinqeni ziqinile.

Kuthekani ukuba ndine-overpronation? Ndingazinyamekela njani?

Abantu abaninzi abane-overpronation banokwenza utshintsho oluncinci kubomi babo bemihla ngemihla baze balawule iimpawu zabo kakuhle. Nazi ezinye izinto onokuzenza:

• Landela imiyalelo kagqirha wakho okanye yonyango lomzimba ngokuchanekileyo. Ingakumbi ukuba usebenzisa izinto zokufaka i-orthotics, zigcine endaweni yazo.
• Nxiba izihlangu ezixhasa i-arch yakho kwaye zikulungele. Cinga ngentuthuzelo kunye nenkxaso, kungekuphela nje ngenkangeleko.
• Ukuba ubaleka okanye uhamba rhoqo, khetha iindawo ezithambileyo (ingca, iindlela zomhlaba) kangangoko unako. Nciphisa ukubaleka kwiindawo eziqinileyo zekhonkrithi.
• Musa ukuyityeshela intlungu xa ifika. Phumla kancinci. Faka umkhenkce ukuba kuyimfuneko.
• Yenza imithambo ecetyiswayo ngokuchanekileyo.

Eyona nto ibalulekileyo kukumamela umzimba wakho. Ukuba uziva iintlungu, musa ukuzibetha ngoyaba. Isenokuba luphawu lomzimba wakho kuwe lokuba kukho into engalunganga.

Ndifanele ndimbone nini ugqirha?

Kwiinyawo zakho, emaqatheni, emadolweni, okanye emilenzeni:

• Ukuba unentlungu engapheliyo ngokuphumla kwaye ihlala iintsuku ezininzi,
• Ukuba kukho ukudumba, ukuba bomvu, okanye kuvakala kushushu xa uchukumisa,
• Ukuba unentlungu eyenza kube nzima ukuhamba, ukuma, okanye ukwenza imisebenzi eqhelekileyo,
• Ukuba ubona into engaqhelekanga okanye eyahlukileyo ngendlela ohamba ngayo,

Ngokuqinisekileyo bonana nogqirha. Musa ukulibazisa.

Ndingayibuza yiphi imibuzo ugqirha?

Xa undwendwela ugqirha wakho, ungabuza imibuzo efana nale ukuze uqonde ngcono imeko:

• Ngaba ndinayo i-overpronation ngokwenene? ​​Okanye kukho enye into eyenzekayo?
• Yintoni isizathu sale nto? Ingaba kungenxa yokuba ndineenyawo ezisicaba?
• Zeziphi iindlela zonyango ezilungileyo zoku? Ngaba ndifuna ii-orthotics inserts?
• Zeziphi izihlangu endifanele ndizinxibe?
• Ngaba kukho naziphi na iindlela zokuzilolonga ezikhethekileyo ekufuneka ndizenze?
• Zeziphi iinguqu ekufuneka ndizenze kwimisebenzi yam yemihla ngemihla?
• Ingaba le meko iza kunyangeka ngokupheleleyo? Kuza kuthatha ixesha elingakanani?
• Ngaba kufuneka ndiyeke ukubaleka nokuzilolonga? Okanye ndingakutshintsha?

Umyalezo Wokugqibela Wokuya Ekhaya

Kulungile, ngoku unombono olungileyo ngento ebesithetha ngayo, i-overpronation. Ngamafutshane, le meko, ebangelwa lutshintsho oluncinci kwindlela ohamba ngayo, inokukhokelela kwiintlungu ezahlukeneyo kunye neengxaki ezihlala ixesha elide ezinyaweni, emaqatheni, emadolweni, ezinqeni nasemqolo ukuba ayinyangwa.

• Soloko uqaphela indlela ezinxitywa ngayo izihlangu zakho. Oko kunokukunika ingcaciso.
• Qaphela iintlungu ezingaqhelekanga ezintendeni zeenyawo, ezithendeni, emaqatheni nasemadolweni.
• Ukukhetha izihlangu ezifanelekileyo yeyona nto ibalulekileyo ekulawuleni le meko.
• Ukunceda nokulungisa kunokufezekiswa ngezinto ezifana "ne-Orthotic inserts", njengoko kumiselwe ngugqirha.
• Yomeleza iinyawo zakho ngomthambo ocetyiswa yingcali yezonyango.
• Ukuba kukho ingxaki, ukuba kukho intlungu, musa ukuyityeshela. Musa ukulibazisa ukufuna ingcebiso kagqirha.

Iinyawo zakho zikuthwalela yonke indawo, zithwele ubunzima bomzimba wakho wonke. Ngoko ke luxanduva lwakho ukuzigcina zisempilweni kwaye zikhululekile. Akunjalo? Ngoko ke zinyamekele iinyawo zakho!

Ukuqaqamba kweenyawo , Umqolo, Igophe lonyawo, Iinyawo ezithe tyaba, Unyawo oluthe tyaba, Ukuhamba, Iintlungu zesithende, I-Plantar Fasciitis, I-Achilles Tendinitis, I-Orthotics, Izihlangu, Iintlungu zeenyawo, Iintlungu zomlenze, Ukugoba