Ukuzivocavoca ukuNciphisa nokuVimbela i-Shin Splints

Iingqumbo zeShin ziyingxaki eqhelekileyo kubantu abaninzi, ngakumbi abagijimi kunye nabagijimi. Ngombulelo, ukuba unobunzima obubuhlungu, kukho iindlela ozenzayo zokuncedisa intlungu kwaye ukhusele iingxaki ezizayo. Nazi iindlela ezisi-9 zokukunceda ukunweba nokuqinisa imisipha yomlenze ophantsi .

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Uhleli i-Ankle Dorsiflexion kunye neNkomo

Hlala phantsi phantsi ngamadolo akho ngqo. I-Loop intambo okanye ithawula ngapha nangaphambili kwenyawo lwakho kwaye uphendule ngobumnene. Yenza unyawo lwakho luye phezulu kwi-shin yakho (dorsiflexion) kwaye ubambe imizuzwana engu-10. Emva koko phaya unyawo lwakho phaya ngasezantsi (plantarflexion). Gcina imilenze yakho igqitheke phantsi, isistim sinokuthi sibe sezingxenyeni zakho zamaqaqa. Qala ngeesethi ezintathu zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezintathu zokuzivocavoca ezingama-30. Yenza oku kathathu ngosuku.

Xa usukwazi ukulula, ngoku ixesha lokuqinisa ngokusebenzisa ibhendi yokumelana. Yenza iminyango efanayo, kodwa udibanise ibhanti yokumelana nxamnye neenyawo zakho kunye nomnye ukuphela kwebhanki ejikeleze itafile okanye umlenze wesitulo. Yenza iisethi ezintathu zezifundo ezi-10 kwaye ukwandisa ukuya kwiisethi ezintathu zokuzivocavoca. Yenza oku kathathu ngosuku.

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I-Bent Knee Ankle Dorsiflexion kunye neNkomo

Hlala ebhentshini okanye etafileni ngamadolo akho egugukileyo kwaye imilenze yakho ilenga ecaleni. Gqiba unyawo lwakho ukuya kwi-shin yakho (u-dorsiflexion) kwaye ubambe imizuzwana engama-10, uze unciphise unyawo lwakho ngokukhomba iinzwane zakho emva kwezantsi (plantarflexion). Qala ngeesethi ezintathu zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezintathu zokuzivocavoca ezingama-30. Yenza oku kathathu ngosuku.

Xa usukwazi ukululaza, qhubeka usebenza ngokuqinisa. Gcina indawo efana neyokuqala, kodwa ngoku ufuna ukongeza isisindo kunyawo lwakho. Phakamisa kwaye unciphise unyawo lwakho ngokunyakaza kuphela kwi-joint joint. Zama ukungabi nasiphi na isisombululo emadolweni. Qala ngeesethi ezintathu zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezintathu zokuzivocavoca ezingama-30. Yenza oku kathathu ngosuku.

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Inyawo Ukuhamba - Ukunyanzela nokuqinisa

Qala ngokuma endaweni kunye nokunyuka kwizwane zakho ezinzantathu kunye nezithende zakho eziphantsi komgangatho. Zama ukubamba isikhundla sesigxina se-10 uze uhlawule iindumelwane zakho ngokuya ngaphantsi. Qala ngeesethi ezi-3 zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezingama-30 zokuzivocavoca. Yenza oku 3 amaxesha ngosuku.

Emva kokuba ufunde ukuma kwindawo enye, qala ukuhamba ngezwane zakho. Qala ngezinzwane zakho ezibhekise phambili ngqo, hamba malunga neeyadi ezingama-25. Emva koko, phawula iinzwane zakho ngaphakathi kwaye uhambe iiyadi ezili-25. Ukugqiba ngokukhomba iinzwane zakho ngaphandle uze uhambe iiyadi ezili-25. Khumbula ukugcina izithende zakho zibe phantsi. Qala ngeesethi ezi-3 zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezingama-30 zokuzivocavoca. Yenza oku 3 amaxesha ngosuku.

Emva kokuba ufunde ukuhamba ezinzwaneni zakho, unako ukuqhubela phambili kwimigudu echaphazelekayo efana nokugijima okanye ukunqumla. Qinisekisa ukuba uyenze ngotshani olucothayo.

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Isithende Ukuhamba - Ukuchonga nokuqinisa

Qala ngokuma endaweni kwaye uphakamise phambili kwenyawo lwakho ukusuka phantsi uze ugcine izithende zakho phantsi. Zama ukuthatha indawo yeemitha ezi-10 uze uhlawule ngokukhawuleza phambi kweenyawo zakho ubuyele emzantsi. Qala ngeesethi ezi-3 zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezingama-30 zokuzivocavoca. Yenza oku 3 amaxesha ngosuku.

Emva kokuba ufunde ukuma kwindawo enye, qala ukuhamba kwizithende zakho. Qala ngezinzwane zakho ezibhekise phambili ngqo, hamba malunga neeyadi ezingama-25. Emva koko, phawula iinzwane zakho ngaphakathi kwaye uhambe iiyadi ezili-25. Ukugqiba ngokukhomba iinzwane zakho ngaphandle uze uhambe iiyadi ezili-25. Khumbula ukugcina inyawo lakho lingaphantsi komgangatho. Qala ngeesethi ezintathu zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezintathu zokuzivocavoca ezingama-30. Yenza oku kathathu ngosuku.

Emva kokuba ufunde ukuhamba kwizithende zakho, unako ukuqhubela phambili kwimigudu echaphazelekayo efana nokugijima okanye ukunqumla. Qinisekisa ukuba wenze le mizobo eluhlaza.

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I-Ankle Dorisflexion

Yima ebhekise eludongeni, gcina igulo lakho ngqo kunye nesithende sakho phantsi kwaye ufake indawo yangaphambili yeenyawo zakho eludongeni. Uya kuziva ululale kwiimfumba zakho zethole. Ungasebenzisa kwakhona iqonga elithambekeleyo lo kulula. Qala ngeesethi ezintathu zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezintathu zokuzivocavoca ezingama-30. Yenza oku kathathu ngosuku.

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I-Straight Knee Calf Wall Stretch

Yima ejongene nodongeni kunye nesigcawu somzimba wakho eludongeni. Thulisa iingalo zakho nezandla uze uxhomekeke eludongeni. Gcina igulo elinye ngqo kunye nesithende kunye neenyawo zakho ngokuqinisekileyo phantsi kunye nokunyamekela ngokukhawuleza uze uvalelwe ukutsala emlenzeni wakho (ithole). Xa idolo lakho lichanekile, le nto ilula i-gastrocnemius (isifuba esingamanzi). Qala ngeesethi ezintathu zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezintathu zokuzivocavoca ezingama-30. Yenza oku kathathu ngosuku.

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I-Bent Knee Calf Wall Stretch

Yima ejongene nodongeni kunye nesigcawu somzimba wakho eludongeni. Thulisa iingalo zakho nezandla uze uxhomekeke eludongeni. Gcina elinye idolo ligobile isithende kunye neenyawo ngokuqinisekileyo phantsi kwaye ubeke phambili ngokunyanisekileyo uze uvalelwe ukutsala emlenzeni wakho (ithole). Xa idolo lakho ligobile, le nto ilula i-soleus (i-calf muscle). Qala ngeesethi ezintathu zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezintathu zokuzivocavoca ezingama-30. Yenza oku kathathu ngosuku.

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Iintonga Zomdonga Ziphakamisa - Ukuqinisa

Yima emva kwakho emdongeni, gcina izithende zakho phantsi uze uphakamise phambili kweenyawo zakho phezulu (dorsiflexion) phambi kwentsholongwane yakho engezantsi (shin). Gcina eso sikhundla imizuzwana eyi-10 uze unciphise unyawo lwakho phantsi ukuze uchukumise umgangatho, uze uqalise umsebenzi olandelayo. Qala ngeesethi ezintathu zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezintathu zokuzivocavoca ezingama-30. Yenza oku kathathu ngosuku.

Xa usukwazi ukwenza umsebenzi kunye neenyawo zombini ngexesha elinye, qalisa ukwenza umlenze owodwa ngexesha. Olunye uhlobo oluzama ukuzama ukukhawuleza nokuhla kweenyawo. Khumbula ukugcina isithende sakho sitshalwe ngokusesikweni phantsi. Qala ngeesethi ezintathu zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezintathu zokuzivocavoca ezingama-30. Yenza oku kathathu ngosuku.

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Isinyathelo seenyawo sibamba - Ukuqinisa

Yima ngokukhululekile ngeenyawo zakho. Thatha inyathelo eliqhelekileyo elihamba phambili ngomlenze owodwa uze uvumele isithende sakho sithintele phantsi, kodwa ngaphambi kwephambili, inxalenye engaphantsi kweenyawo zakho ichukumisa umgangatho kufuneka ume. Ungavumeli ukuba inxalenye yangaphambili yonyawo lwakho ifakwe phantsi. Phindela emuva ukuze iinyawo zakho zihlangene kunye kunye nobubanzi begxala ngaphandle njengoko uqale. Lo mzekelo unceda ukuqinisa imisipha phambi kwemilenze yakho ephantsi. Qala ngeesethi ezintathu zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezintathu zokuzivocavoca ezingama-30. Yenza oku kathathu ngosuku.

Emva kokuba ufunde isinyathelo esiqhelekileyo sesayizi, thabatha inyuko enkulu. Ukuba loo nto ilula, unokukwazi ukuqhubela phambili ekusebenziseni isitebhisi sesinyathelo. Umi kunye neenyawo zombini kwizitebhisi zesinyathelo kwaye unyawo olulodwa unyuke esitini, isithende sakho kufuneka sithinte umgangatho, kodwa kufuneka uyeke phambi kokuba unyawo lwakho luchukumise phansi. Qala ngeesethi ezintathu zokuqeqeshwa kwe-10 kwaye ukwandisa ukuya kwiisethi ezintathu zokuzivocavoca ezingama-30. Yenza oku 3 amaxesha ngosuku.