Iinyawo kunye ne-Ankle

Iinyawo, ithole kunye nokwelula kweengxowa zingasetyenziselwa ukufudumala ngaphambi kokuzivocavoca. Basenokucetyiswa ngamagqirha kunye neengcali zonyango ekwenzeni unyango kunye nokubuyiselwa kwi-fasciitis ye-plantar, i-heel spur, kunye ne-sprains.

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I-Ankle kunye neNkomo isisindo

Enye indlela yokwelula i-ankle isesimweni sokuhlala usebenzisa isalathisi ukuze unyuke unyawo phezulu (i-dorsiflexion ye-bhokisi).

Olu lucalulo lujolise kwiisifuba zethole, i-Achilles tendon, kunye ne-fascia plantar, ephakathi kweenyawo. Akukuphela nje oku kusebenza ngokufudumalayo ngaphambi kokuzivocavoca, kodwa kunceda ukunqanda nokuphatha i- fasciitis ye-plantar ebuhlungu, eyaziwa ngokuba yi-heel spur syndrome.

Landela isincomo somboneleli wakho malunga nendlela elula ngayo kunye nokuhlala ixesha elide kangakanani. Ngokuqhelekileyo kucetyiswa ukuba uqeqesho olwenziweyo lwenziwa ubuncinane kathathu ngosuku, lubambe iqhosha ngalinye ubuncinci bemizuzwana engama-30, phinda kabini.

Ukuba unako okanye unyanzelekile ukutshala i-fasciitis (imbangela yentlungu yesithende), yenza le nto ngaphambi kokuphuma ebhedini okanye emva kokuphumla ixesha elide.

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Lunge

I-lunge, okanye ikhwelo eligobileyo lendolo, linikeza isalathiso esicacileyo kwimisipha yamathole kuba ijolise kwisisu esisodwa sethole elibhetele kunokuba isalathise isigxina. Olu loluhlu lujolise kwi-tendon ye-Achilles kunye ne-fascia plantar yonyawo.

Ukwelula kunokwenziwa kwizitepsi okanye kwi-flat flat ngenkathi uncike eludongeni okanye enye into ukuze uzinze. Gcina ulula ubuncinane imizuzwana engama-30 kwicala ngalinye uze uphinde.

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Inyopho

Awuyi kucinga ngeenzwane njengengxenye ebalulekileyo yenkqubo yokulula. Amalungu ezinzwane zixhomekeke kwi-arthritis, ukulimala kwezicubu ezincinci, kunye neengxaki zesakhiwo ezinjengezonyana zenyundo kunye nama- bunion , kwaye zinokuzuza ngokulula.

Ukunyanzela iinzwane ezifana nokufanekisiwe kunika isalathiso esihle kwi-fascia ye-plantar: isakhiwo esinokuxhaswa kwegilingi esifana nesithambo sesithende kunye nebhola leenyawo. Izinzwane ziyakwazi ukuhlanjululwa ngelixa zihlahlela phantsi okanye kwindawo ehleli kuyo, okanye xa zimi kwindawo yomgili womgijimi.

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I-Ankle

Ukutshintshwa kweenyawo ezantsi kuyaziwa ngokuba yi-plantarflexion. Olu lucalulo lujolise kwiimigqa ezihlangeneyo zeengxowa kunye neetoni ezingaphezulu kweenyawo.

Ukwandisa uluhlu lwesolulelo, ujikeleze unyawo lwakho ngenyawo kunye ne-counter-clockwise, wenze isangqa esicinga ngezwane zakho.

Oku kukufudumala okutshatileyo kwintsimbi ye-ankle, ingakumbi ukuba unyanzelekile kwi- ankle sprains okanye i-tendonitis.

Ukujikeleza nganye inyawo ngemizuzwana engama-30-60 kwaye uphinde uphinde.

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I-Butterfly Stretch

Ulwelwe lwebhathaneli lukhulu kakhulu ekululazeni i-hip kunye neengxube zangaphakathi zethanga, kodwa ikwabekwa i-lateral (incinci encinane) yonyawo kunye neenyawo.

Ukubamba imiqolo yeenyawo ndawonye ngelixa uthabatha amadolo phezulu kwiithagethi zangasemva kunye nemisipha yomnxeba. Le ndawo yokudibanisa kwe-ankle iyakwazi ukuhluma kunye nezinye iintlobo zokulimala, ezinokukhokelela ekubuhlungu okungapheliyo kunye nokuqina okuhlangeneyo.

Ukulandelelana ngoluhlu oluthatha inyawo kwicala eliphambene (nantoni inyawo), eliza kujolisa emacaleni (inyawo elikhulu) kunye neenyawo. Icala eliphakathi kwamanqina kunye neenyawo lixhomekeka kwiimeko ezifana ne- posterior tibial tendonitis kunye nesifo somdla .

Yibambe isithuba ngasinye ubuncinane imizuzwana engama-30 uze uphinde uphindwe kabini.