Tsamba ndi Ankle Zimayang'ana

Mphindi, mwana wa ng'ombe ndi mchimake angathenso kugwiritsidwa ntchito m'mawotchi musanayambe kuchita masewera olimbitsa thupi. Angathenso kulangizidwa ndi madokotala ndi opaleshoni kuti athe kuchiritsidwa ndi kupuma kuchokera ku plantar fasciitis, chitsitsimutso chachitsulo, ndi sprains.

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Ng'ombe ya Ankle ndi Ng'ombe

Njira imodzi yotambasula dzanja kumakhala pamalo ogwiritsira ntchito zingwe kuti akoke phazi kumtunda.

Izi zimaphatikizapo minofu ya mwana wamphongo, Achilles tendon, ndi fascia yolima, yomwe ili pansi pa phazi. Sikuti izi zimakhala zotentha kwambiri asanayambe kuchita masewera olimbitsa thupi, koma zimathandizanso kupewa ndi kulandira matenda a plantacious fasciitis , omwe amadziwikanso kuti matenda osokoneza bongo.

Tsatirani malingaliro a wothandizira anu momwe angatambasulire kangati komanso nthawi yayitali kuti mutsegule. Kaŵirikaŵiri amalimbikitsa kuti machitidwe otambasula azichitidwa katatu patsiku, atagwiritsira ntchito katatu kwa masekondi 30, kubwereza kawiri.

Ngati muli ndi nthawi yowonjezera fassiitis (chifukwa cha kupweteka kwa chidendene), chitani chingwechi musanatuluke kapena mutapuma nthawi yaitali.

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Lunge

Mng'oma, kapena bondo wokhotakhota atambasulidwa, amapereka mowonjezereka kwa minofu ya ng'ombe chifukwa imayang'ana minofu ya mwana wang'ombe bwino kusiyana ndi nsapato ya mawondo. Kutambasula uku kumalowanso tchire la Achilles ndi chomera chokhazikika cha phazi.

Kutambasula kungakhoze kuchitika pa masitepe kapena pamtunda wapansi pamene ukutsamira pa khoma kapena chinthu china chokhazikika. Gwiritsani kutambasula kwa masekondi 30 mbali iliyonse ndikubwereza.

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Zolowa

Simungaganize zala zazing'ono monga mbali yofunikira yakutambasula. Mankhwala a zala zakumaso amachititsidwa ndi nyamakazi, kuvulala kofewa, ndi mavuto okhwima monga nyundo za nyundo ndi nyani , ndipo zimapindula ndi kutambasula nthawi zonse.

Kutambasula zala zakunja monga chithunzi kumapereka bwino kwa planta fascia: chimango chofanana ndi chithandizo chomwe chimagwira chidendene ndi phazi. Zigudumpha zimatha kusinthasintha pamene zimakhala pansi kapena pansi, kapena zimayima pamtunda wa wothamanga.

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Ankle Kumtunda Kutambasula

Kulongosola phazi pansi kumadziwika ngati kusungunula. Kutambasulaku kumaphatikizapo timagulu timene timene timagwiritsa ntchito pamimba.

Kuti muwonjezere kuchuluka kwa kutambasula, sinthirani phazi lanu mofulumira ndi kuyang'ana mozungulira, kupanga chozungulira chozungulira ndi zala zanu.

Izi zimatentha kwambiri pamagulu a bondo, makamaka ngati mumakonda kupopera maatchi kapena tendonitis.

Sinthasintha phazi lililonse kwa masekondi 30-60 ndi kubwereza.

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Ntchentche Ikani

Gulugufe limatambasula kwambiri chifukwa chotseguka m'chiuno ndi m'kati mwa ntchafu, koma limatambasuliranso mbali ina yazendo ndi phazi.

Kusunga mapazi kumbali pamodzi ndikukweza mawondo mmwamba mitsempha yotsalira ndi minofu yowonongeka. Mbali imeneyi ya mgwirizano wa bondo imakhala ndi zovuta ndi zovulaza zina, zomwe zingayambitse kupweteka kolimba ndi mgwirizano.

Kuwongolera ndi kutambasula komwe kumapangitsa phazi kumbali ina (yomwe ilipo phazi), lomwe lidzalumikiza mbali yapakati (chachikulu chala zala za phazi ndi mchira. Mbali yapakati ya phazi ndi minofu zimakhala zovuta monga zizindikiro za posterior tibial tendonitis ndi mitsempha mkati mwake .

Gwiritsani maselo 30 osachepera ndi kubwereza 2 nthawi.