Imfashini kwixabiso eliphezulu
Ukugqithisa izithende eziphakamileyo kunokuba zifake imfashini kwaye kunokukwenza uzive ubude, kodwa ngeyiphi intengo? Izithende eziphakamileyo zinokubangela iingxaki zenyawo ngelixa uxinzelele iingxaki zenyawo osusele nazo. Umlenze kunye nentlungu emva kwezona zikhalazo eziqhelekileyo zivela kulabo banxiba izithende eziphezulu .
Iimpawu
Isihlangu sesithende esiphezulu sibeka inyawo lwakho kwisikhundla se-plantarflexed (foot foot)), ukubeka ubuninzi bexinzelelo kwi- forefoot yakho.
Oku kukubangela ukuba ulungelelanise lonke umzimba wakho ukuze ugcine ibhalansi yakho. Icandelo elincinane lomzimba wakho lithembela phambili kwaye lihlawulele oko, inxalenye ephezulu yomzimba wakho kufuneka ixhomekeke ekugcineni ulinganise. Oku akusiko ukuma kwesiqhelo somzimba wakho.
Gait
Xa uhamba, unyawo lwakho lusemgangathweni olusisigxina (plantarflexed) ngoko awukwazi ukukhupha umhlaba ngamandla. Oku kubangela ukuba imisipha yakho ye- hip mafologi kwimilenze yakho isebenze nzima ukuhambisa nokutsala umzimba wakho phambili. Amadolo akho ahlala eninzi (aguquguquke) kwaye aqhube phambili, obangela ukuba izidumbu zakho zibe nzima.
Ukulingana
Ukuhamba kwizicathulo eziphakamileyo zesithende kufana nokuhamba kwinqanaba le-balance. Kuthatha ukulinganisela okuninzi kunye nokugqithisa kwi-boram, akukho ncediso kwisihlangu sesithende esiphezulu ukukubamba ukuba uyawa. Izicathulo eziphezulu zithende zenza ukuba unyawo lwakho neenyawo zihambe kwindawo ephakamileyo. Esi sigxina sikubeka engozini yokulahlekelwa ibhalansi yakho kwaye uhlalise iinyawo zakho.
Buyela
Ubume obuqhelekileyo be-curve ye-back usebenza njengendlela yokumangalisa, ukunciphisa uxinzelelo lokunciphisa kwi-vertebrae. Ukugqithisa izithende eziphakamileyo kubangela i-lumbar (i-back-back) i-spine flattening ne-posterior (backward) ukufuduka kwentloko kunye ne-thoracic (emva emva). Izicathulo eziphakamileyo zithende zikhokelela phambili kwaye umpendulo womzimba kuloo nto kukunciphisa umgca phambili wokubuya wakho ukuza kukuncedisa.
Ukulungelelaniswa kakubi kungakhokelela ekugqithiseni imisipha kunye nentlungu.
I-Hips
Imisipha yexp flexor ifumaneka kwicala eliphambili lamathanga akho. Banyanzeliswa ukuba basebenze nzima kwaye baninzi ukukunceda ukuhamba ngenxa yokuba iinyawo zakho zibanjwe kwindawo ephantsi (plantarflexed) kwaye zinciphise amandla okuhambisa umzimba wakho phambili. Ukuba izihlunu ze-hip ze-flexible zihlala zingasetshenziswanga, imisipha inganciphisa kwaye isivumelwano singenzeka. Ukuba kukho isivumelwano, le nto inokukhokelela ekutshitshiseni i-lumbar (ephantsi-umqolo).
Amathanga
I- osteoarthritis i- Knee iphindwe kabini kwiyabasetyhini. Ezinye zezo zityholo zingabakho ngenxa yezithende eziphezulu. Amadolo ahlala eguquguqukayo (i-bent) kunye ne-tibia (ithambo lesifuba) lijika ngaphakathi (varus) xa begqoka izithende eziphezulu. Esi sikhundla sibeka amandla okuchukumisa ngaphakathi kweedolo (eliphakathi), indawo eqhelekileyo ye-osteoarthritis. Ukuba usunayo i-osteoarthritis, kukulungele ukupheka izicathulo eziphezulu. Izithende eziphakamileyo ziphakamisa umgama ukusuka kumgangatho ukuya emadolweni kwaye kunokubangela ukunyuka kwebhola legolo elingakhokelela kwi-osteoarthritis.
Ankles
Izithende eziphakamileyo zikhawulelisa isindululo kunye namandla okubamba iqhosha. Iimfele zethole (gastrocnemius & soleus) zifutshane ngenxa yokuphakama kwesithende. Izisipha ezincishisiweyo zibenza balahlekelwe amandla xa bezama ukunqumla unyawo emhlabathini.
Isikhundla se-ankle sinokubangela ukunciphisa (intambo) ye-tendon ye-Achilles. Oku kunokwandisa ukudonsa kwethenda ye-Achille apho ithambela khona kwisithambo sakho sesithende ( calcaneus ) kwaye inokubangela imeko ebizwa ngokuba yi-Achilles tendonitis.
Inyawo
Ngonyawo kwindawo ephantsi, kukho ukunyuka okukhulu kwenkxalabo ephantsi (plantar) ye-forefoot. Uxinzelelo luyanda njengoko ukuphakama kwesithende esikhwameni kwanda. Ukugqoka isithende se-3/4 intshi kwandisa ingcinezelo phantsi kwe-forefoot ngo-76%. Ukunyuswa kwengcinezelo kunokukhokelela entlungu okanye ezinyaweni ezinjengezinzwane zenyundo, ii-bunions, iibunettesettes (bunions) kunye ne-neuromas.
Isikhundla sokunyuka kweenyawo (isityalo se-plantarflexion) senza ukuba unyawo lube lukhulu kakhulu (lujikelelwe ngaphandle). Olu tshintsho kwinqanaba leenyawo litshintsha umgca wokudonsa i-tendon ye-Achilles kwaye kunokubangela imeko ebizwa ngokuba yi-Haglund deformity (pump pump).
Isikhumba kunye neenzwane
Ibhokisi elincinci, elibhekiselwe kwibhokisi leetekisi elisoloko lifumaneka kwizicathulo ezithende kakhulu lenza ukuba kubekho umonakalo onjengeengqolowa, iindwendwe, kunye ne-blisters. Ukuba ubheka umntwana okanye unyawo lomntwana uya kubona ukuba iinzwane zazo zazisasazeka. Ukuba ukhangela inyawo lomntu omdala, iinzwane zabo zihlala zixakwe ndawonye. Amaninzi amaninzi oku kubangelwa izicathulo ezigqityiweyo. Ukuba ulandelela ibhokisi lokuhamba (inxalenye yesangulo apho ubeka khona unyawo lwakho) isicathulo esithende esiphezulu kwiphepha lephepha uze ubeke ingubo ehamba ngeenyawo kuloo mkhondo, mhlawumbi uya kuba neyona nto ininzi. Ingaba kubonakala ngathi yinto efanelekileyo yokubeka unyawo lwakho ngaphakathi kwesi sihlangu?
Gcina Iinyawo Zakho
Ukuba amathayi emoto akho ahambelanisiwe, unokuqhuba kuphela iikhilomitha eziliqela ngaphambi kokuba usengozini yokuvuthela ithayi. Kuyafana kunjalo nomzimba wakho. Izinto kufuneka zilungelelaniswe. Kunconywa ukuba ugqoke izithende eziphakamileyo kwiziganeko ezizodwa kwaye ke ngoko kuphela ukuphakama kwesithende se-1 1/2 intshi. Iinyawo zakho nomzimba uya kukubulela - kwaye uza kusindisa imali ekuhambeni kwiofisi ye-podiatrist.
Imithombo:
> Coughlin MJ. Iindleko eziphezulu zeempahla ezifashisayo. J Musculoskel Med . 1994; 11: 40-53.
> Ebbeling CJ, Hamill J, Crussemeyer JA. Umatshini ophantsi ophantsi kunye neendleko zamandla zokuhamba kwezicathulo eziphezulu. J Orthop Sports Phys Ther . 1994 ngo-Apr; 19 (4): 190-6.
> Esenyel M, Walsh K, Walden JG, iGitter A. Kinetics ye-high-heeled gait. J Am Podiatr Med Assoc . 2003 uJan-Feb; 93 (1): 27-32.
> IKherrigan DC, uJohansson JL, iMantra yaseBryant, i-Boxer JA, uDella Croce u, uRiley PO. Izicathulo ezinokulinganisela kunye neengxowa zamadolo ezihlangeneyo ezichaphazelekayo ekuphuhlisweni nasekuqhubekeni kwe-knee osteoarthritis. IArch Phys Med Rehabil . 2005 ngoMeyi; 86 (5): 871-5.
> IKherrigan DC, Todd MK, uRiley PO. I-oneoarthritis ne-high-heeled izicathulo. Lancet . 1998 Meyi 9; 351 (9113): 1399-401.
> Opila KA, Wagner SS, uSchiowitz S, uKen J. Postural ulungelelwano ngeengubo ezingenanto kunye nesimo esiphezulu. Isihlwele . Ngo-1988 ngoMeyi; 13 (5): 542-7.
> Iqhwa RE, Williams KR. > Iindlebe eziphakamileyo > izicathulo: isiphumo saso kwi > isikhungo > sokuma kwesigxina, ukunyameka, ukunyuswa kwemizimba emithathu, ukunyakaza kwe-rearfoot kunye nemikhosi yokuphendula umhlaba. IArch Phys Med Rehabil . Ngo-1994 ngoMeyi; 75 (5): 568-76.