Mafilimu pa Mtengo Wapamwamba
Kuvala zidendene zapamwamba zingakhale zapamwamba ndipo zingakuchititse kuti mukhale wamtali, koma phindu lanji? Zitsulo zapamwamba zingayambitse mavuto a mapazi ndikuwonjezera mavuto a mapazi omwe muli nawo kale. Zowawa zam'mimba ndi zam'mbuyo zimakhalanso zodandaula kwa anthu amene amadya zidendene .
Makhalidwe
Msuti wapamwamba wa chidendene umayendetsa phazi lanu pamalo otsika (phazi lolowera pansi), kuika kuchulukira kwa kuchulukira pamaso anu.
Izi zimakupangitsani kusintha thupi lanu lonse kuti mukhale olimba. Mbali ya pansi ya thupi lanu imatsamira patsogolo ndi kubwezeretsa icho, gawo lapamwamba la thupi lanu liyenera kudalira kuti mukhale oyenera. Umenewu si thupi lanu lokhazikika.
Gawani
Pamene mukuyenda, phazi lanu liri pamalo osasunthika (plantarflexed) kotero simungathe kukankhira pansi ndi mphamvu zambiri. Izi zimapangitsa minofu yanu kusinthasintha miyendo mu miyendo yanu kuti muzigwira ntchito mwakhama kuti musunthire ndikukoka thupi lanu patsogolo. Mabondo anu amakhalanso okonzeka kwambiri (kusinthasintha) ndi kutsogolo, kuchititsa minofu yanu ya mawondo kugwira ntchito mwamphamvu.
Kusamala
Kuyenda nsapato za chidendene kuli ngati kuyenda pamtunda. Zimatengera kuchuluka kwabwino komanso ngati kumangirira pamtanda, palibe chithandizo chilichonse mu nsapato chapamwamba kuti ndikugwire ngati mutagwa. Nsapato zapamwamba zimapangitsa phazi lanu ndi minofu kuti zisamuke pamalo apamwamba. Izi zimakupangitsani inu pangozi yotayika bwino ndikupunthira makutu anu.
Kubwerera
Zomwe zimachitika kumbuyo kumbuyo kwake zimakhala zozizira kwambiri, kuchepetsa kuchepetsa nkhawa m'ma vertebrae. Kuvala zidendene zapamwamba zimayambitsa mpweya wambiri (wam'munsi) kumbuyo kwa msana komanso kumbuyo kwa msana (thopic) ndi mutu wa thoracic (kumbuyo). Nsapato zapamwamba zimakuchititsani kudalira patsogolo ndipo thupi limayankha kutero ndi kuchepetsa kumbuyo kwa msana wanu kumbuyo kuti kukuthandizeni kuti mukhale mzere.
Kusamalidwa kolakwika kungayambitse kupweteka kwa minofu ndi kupweteka kumbuyo.
Njuchi
Minofu ya minofu ya mchiuno ili pamtunda wa mapiko anu. Amakakamizidwa kugwira ntchito molimbika komanso motalika kuti akuthandizeni kuyenda chifukwa mapazi anu amachitikira pansi ndipo amachepetsanso mphamvu. Ngati minofu ya mphuno ya mphuno imagwiritsidwa ntchito mopitirira muyeso, minofu ikhoza kuchepikitsa ndipo mgwirizano ukhoza kuchitika. Ngati mgwirizano ukuchitika, izi zingayambitse kuperewera kwa msana.
Kuponya
Nyamakazi ya osteoarthritis imapezeka kawirikawiri kwa amai. Zina mwazolakwazo zikhoza kukhala chifukwa cha zidendene zapamwamba. Bondo limakhala losinthasintha (bent) ndipo tibia (fupa la fupa) limatembenukira mkati (varus) povala zidendene zapamwamba. Udindo umenewu umapangitsa mkati mwa bondo (wamkati), malo amodzi a osteoarthritis. Ngati muli ndi osteoarthritis, ndi bwino kupewa kuvala nsapato za chidendene. Zitsulo zapamwamba zimapanga mtunda kuchokera pansi mpaka pamadzulo ndipo zingayambitse kuwonjezereka kwa mawondo omwe angathenso kumayambitsa matenda a mitsempha.
Ankles
Zitsulo zapamwamba zimachepetsa kayendetsedwe kake ndi mphamvu ya pakhomo. Minofu ya ng'ombe (gastrocnemius & soleus) imfupikitsidwa chifukwa cha chidendene chake. Minofu yofupikitsa imawapangitsa kuti ataya mphamvu poyesera kukankhira phazi pansi.
Maonekedwe a bondo angayambitsenso kuchepetsa (contraction) ya tendyle Achilles. Izi zikhoza kuonjezera kukoka kwa tendon Achilles komwe imadalira kumbuyo kwa chidendene ( calcaneus ) ndipo ikhoza kuchititsa matenda otchedwa Achilles tendonitis.
Mapazi
Ndi phazi pamalo otsika, pali kuwonjezeka kwakukulu kwa chipsyinjo pansi (plantar) cha kutsogolo. Kupanikizika kumawonjezeka pamene kutalika kwa nsapato za nsapato kumawonjezeka. Kuvala chidendene cha masentimita atatu ndi theka kumapangitsa kuti phokoso likhale pansi pa 76%. Kuwonjezeka kwapangidwe kungayambitse kupweteka kapena kupweteka kwa mapazi monga nyundo za nyundo, mabunions, bunionettes (mabuniketi a mchere) ndi neuromas.
Malo otsika pansi (kubzala) amachititsanso kuti phazi likhale loposa (kutembenuzidwa kunja). Kusintha kumeneku pa malo a phazi kumasintha mzere wa kukopa kwa Achilles ndipo imayambitsa matenda otchedwa Haglund (kutulutsa bump).
Khungu ndi Zala
Bokosi lochepetsetsa, lomwe limapezeka nthawi zambiri pa nsapato za chidendene, limapangitsanso kuwonongeka monga chimanga, ziphuphu, ndi zotupa. Ngati mutayang'ana mwana kapena phazi lakale mudzawona kuti zala zawo zafalikira. Ngati muyang'ana phazi la munthu wamkulu, zala zawo zimagwidwa pamodzi. Nthaŵi zambiri izi zimachokera ku nsapato zomwe zavala. Ngati mukutsatira phazi lanu (mbali ya nsapato pomwe mumayika phazi lanu) nsapato yapamwamba pa pepala ndipo kenako muimirire nsapato pazomwe mukuyendetsa, mungakhale nawo pang'ono. Kodi zikuwoneka kuti ndibwino kuti uike phazi lako mkati mwa nsapato?
Sungani Mapazi Anu
Ngati matayala anu am'galimoto sakugwirizana, mungangoyendetsa makilomita ambirimbiri musanakumane ndi chiopsezo chothamanga tayala. N'chimodzimodzinso ndi thupi lanu. Zinthu ziyenera kukhala zofanana. Ndibwino kuti muzingokhala ndi zidendene zapadera pa nthawi yapadera komanso ngakhale chitende chazitali cha 1 1/2 mainchesi. Mapazi ndi thupi lanu zikakuthokozani - ndipo mudzasunga ndalama paulendo ku ofesi ya podiatrist.
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