Foot Orthotics
Back Clinic Foot orthotics Aya ndiwo mapikisi eshangu ayo akagadzirwa-akagadzirwa kune zvakatemwa zvekurapa. Tsika-yakagadzirwa orthotics inoonekwa seyakanyanya kushanda uye yakagadzirwa yemhando yepamusoro kupfuura pre-yakagadzirwa orthotics.
Nzira dzakagadzirwa nemaitiro dzinogona:
Ruramisa kufamba kusina kujairika kana gwara Deredza marwadzo Kudzivirira uye kuchengetedza tsoka / tsoka kupera Kugadzirisa zviri nani Bvisa kushamiswa kwetsoka / tsoka Kuvandudza ma mechanics etsoka
Kutambudzika kwetsoka kunogona kubva mukukuvara, chirwere, kana chimiro, asi chinokonzera kurwadziwa kwetsoka ndizvo izvo chiremba anoda kuziva kuti anoziva rudzi rweiwo maitiro ekugadzira. Iyo inowanikwa inogadzirwa nokutora pfungwa yetsoka / tsoka kune 3-D scan.
Kutambura kubva mukurwadziwa kwetsoka, izvo zvinogona kutungamirira kumakumbo, chiuno, uye zvinetso zvepona, ipapo nhengo dzinogona kubata kiyi yehutano hwakanaka. Nokutangira kubva pasi kusvika kumusoro netsoka dzinogona kudzivirira matambudziko ose / nyaya uye kugadzirisa marwadzo ose. Icho chisarudzo chokufungidzirwa uye chinofanirwa kukurukurwa nachiremba wako.
by Dr Alex Jimenez Mamiriro Ekutongwa , Foot Orthotics
Ko kubatanidza chirongwa chekurovedza muviri senge Alfredson Protocol kubatsira vatambi uye vanhu vakakuvadza tendon yavo yeAchilles kuwana zororo rekurwadziwa uye kuporeswa kuti vadzokere kumitambo yenguva dzose?
Exercise Protocol Achilles Tendonitis
Achilles tendonitis inoitika apo tendon kuseri kwechidzitiro kunokuvara. Zvinowanzoitika kune vanomhanya. Kune vanhu vane Achilles tendonitis, kufamba uye kumhanya kunogona kurwadza. Ungangofanira kurega kuita maekisesaizi uye mabasa emuviri semitambo. Zvichienderana nebasa rako, kuva nemamiriro acho ezvinhu kunogona kuita kuti ushande nesimba. Heano mashoma ezviratidzo uye zviratidzo zvechirwere ichi:
Marwadzo kumashure kwegumbo rezasi, pamusoro pechitsitsinho.
Marwadzo nekumhanya, kusvetuka, kana kunongedzera zvigunwe.
Bundu diki paAchilles tendon iri pamusoro pechitsitsinho.
Mutsara wekutanga wekurapa ndeyekuzorora uye ice tendon. Anti-inflammatory mishonga inogona kubatsira kuderedza marwadzo. (American Academy yeOrthopedic Surgeons, 2022 ) Physical therapy inogona kusanganisira kusimbisa maekisesaizi, ultrasound heat therapy, uye yakadzika masaja. Kudzidzira kutambanudza mhasuru dziri pedyo kunobatsira zvishoma nezvishoma kuwedzera kushushikana kwetendon inogona kubata, pakupedzisira kuderedza kuzvimba uye kuzvimba. Kutambanudza uye kuchinjika maekisesaizi kuchabatsira iyo Achilles tendon kupora. (Yunivhesiti yeMichigan, 2023 )
Nzira chete yekuona kana munhu akakuvadza tendon yavo yeAchilles ndeyekuona chiremba. Kana kukuvara kuri Achilles tendonitis, murapi wepanyama anogona kukurudzirwa. Murapi wepanyama anogona kudzidzisa vanhu pa Alfredson protocol , chirongwa cheprotocol chekudzidzira kune avo vane Achilles tendonitis (tendinopathy) iyo tsvakurudzo yakaratidza inobatsira kune avo vane chirwere. Murapi anodzidzisa maitiro ekuita maekisesaizi kusimbisa tendon. Iwo maekisesaizi anotambanudza iyo Achilles tendon kuti ibatsire kubata masimba uye kushushikana, inozivikanwa se eccentric kurodha. (Stevens M., uye Tan CW 2014 )
Kupisa
Tendonitis kuzvimba kwetendon. Zvisinei, zvidzidzo zvakaratidza kuti tendon inogona kunge isina kupisa kune avo vane mamiriro acho. Kana imwe nzvimbo yemuviri yakatsva, masero ekuputika aripo. Vanhu vanowanzonzwa kurwadziwa munzvimbo yakatsva. Kune avo vane Achilles tendonitis, iyo tendon ichauya nekurwadziwa, asi kwete hazvo nekuti iyo tendon yakatsva. Pasi pemaikorosikopu, vatsvakurudzi vakaongorora matishu kubva kumisungo yeavo vane Achilles tendonitis. Havana kuwana masero ekuputika munyama. (Stevens M., uye Tan CW 2014 ) Izvi zvinoreva kuti kunyange zvazvo vanhu vainzwa kurwadziwa, havana kutsva. Kana pasina masero ekuputika mutendon, izvi zvinogona kutsanangura kuti nei avo vane Achilles tendonitis kazhinji vasingawani zororo kubva kune-anti-inflammatory treatment ye-non-steroidal anti-inflammatory drugs (NSAIDs). Zvidzidzo zvakaratidza kuti zvinyoro zvinyoro mapuroteni etendon anobatsira zvakanyanya. Zvisinei, vatsvakurudzi havana chokwadi kuti sei zviitwa izvi zvichibatsira. (O'Neill S., Watson PJ, & Barry S. 2015 )
Eccentric Exercise
A chiropractic physical therapy team inogona kubatsira vanhu kuporesa kukuvara ne eccentric loading exercises. Eccentric kurodha maekisesaizi anoshanda mamhasuru nematendon kuti avabatsire kusimba. Kana kupora kwatanga, vanogona kubatsira kusimbisa tendon. Vanhu vanotanga zvishoma nezvishoma nemaekisesaizi ari nyore vozoshanda kusvika kune akasimba. Vachaita kuti murwere arebeswe kana kutambanudza tsandanyama. Sezvo murwere anofamba, mhasuru nemarunda zvinobata kana kupfupika. Iyo Alfredson protocol ine eccentric kurodha maekisesaizi eAchilles uye mhasuru dzinoitsigira.
Alfredson Protocol
Usati waita maekisesaizi, taura nachiremba kana murapi wenyama kuti uzive kana zvisina njodzi. Maitiro ekuita iyo Alfredson protocol:
Kutanga, mira pachinhanho chidiki kana mujinga.
Mira nemabhora etsoka dzako pamucheto.
Zvitsitsinho zvako zvinofanira kurembera pamusoro pemucheto.
Batirira pane chimwe chinhu kuti uwane kuenzanisa.
Chengeta mabvi akatwasuka.
Izvi zvinotakura chikamu chemhasuru yeAchilles tendon inonzi gastrocnemius.
Uchishandisa tsoka mbiri, simudza zvitsitsinho uye simuka pamabhora etsoka.
Chengetedza tsoka ine inorwadza Achilles tendon padanho.
Simudza rutsoka rusina kukuvara kubva padanho.
Zvishoma nezvishoma dzika pasi uchishandisa chimboro chakakuvara.
Chitsitsinho chinofanira kufamba chakananga pasi.
Bhora retsoka rinofanira kuramba rakabatana nemucheto wenhanho.
Dzorera rutsoka rusina kukuvara kune danho.
Dzokorora chiitwa.
Ita matatu matatu e15 reps nemabvi akatwasuka. Zvadaro, ita Alfredson protocol zvakare nemabvi akakotama zvishoma. Izvi zvichashanda tsandanyama inonzi soleus, inobatana negastrocnemius. Ita matatu matatu ekudzokorora gumi nemashanu. Ita zvose zviitwa kaviri pazuva. Izvi zvinogona kuva mangwanani uye manheru. Iyo Alfredson protocol inonyanya kubatsira kana yaitwa kweanenge mavhiki gumi nemaviri. (Stevens M., uye Tan CW 2014 )
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Iyo Alfredson Exercise protocol inogona kuitwa kumba nenhanho kana kusimudza chikuva chekuisa tsoka dzakachengeteka. Vanhu vanofanirwa kufunga nezvekushanda nemurairidzi wega wega kuti vave nechokwadi chekuchengeteka uye kuwana zvakanyanya kubva mukurovedzera muviri. Kukuvadza Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vehutano hwekutanga uye nyanzvi kuvaka hutano hwakakwana uye hutano mhinduro. Isu tinotarisisa pane izvo zvinokushandira iwe kubvisa marwadzo, kudzoreredza basa, kudzivirira kukuvara, uye kubatsira kudzikisira nyaya kuburikidza nekugadzirisa kunobatsira muviri kuzvigadzirisa. Vanogonawo kushanda nevamwe vashandi vezvokurapa kuti vabatanidze chirongwa chekurapa kugadzirisa matambudziko emusculoskeletal.
Functional Foot Orthotics Kuwana Optimal Performance
VIDEO
References
American Academy yeOrthopedic Surgeons. OrthoInfo. (2022). Achilles Tendinitis. orthoinfo.aaos.org/en/diseases-conditions/achilles-tendinitis/
Yunivhesiti yeMichigan. (2023). Achilles Tendon Kukuvadza: Physical Therapy uye Rehab. www.uofmhealth.org/health-library/tr2261
Stevens, M., & Tan, CW (2014). Kubudirira kweAlfredson protocol kana ichienzaniswa neyakaderera yekudzokorora-vhoriyamu protocol yepakati Achilles tendinopathy: a randomized controlled trial. The Journal of orthopedic uye mitambo yekurapa kwepanyama, 44 (2), 59-67. doi.org/10.2519/jospt.2014.4720
O'Neill, S., Watson, PJ, & Barry, S. (2015). NEI ECCENTRIC EXERCISE INONYANYA KUTI ACHILLES TENDINOPATHY ?. International Journal of sports Physical Therapy, 10(4), 552–562.
by Dr Alex Jimenez Foot Orthotics , Musoro
Ndedzipi nzira dzekurapa kune vanhu vari kubata nekuwedzeredza kwetsoka kana tsoka netsoka zvichifamba zvakanyanya kudzika nemukati?
Kudzora
Pronation ndiyo yakajairika tsoka netsoka kufamba kana uchitora nhanho uye kazhinji inosanganiswa netsoka dzakapfava. Overpronation (Overpronation) inzira yekufamba apo chiziso chemakumbo chinokunguruka chichienda mukati uye chichidzika pasi, zvichiita kuti goko retsoka ridonhe nenhanho imwe neimwe. Kuwedzeredza kunogona kunetsa mhasuru nemarunda mutsoka nemakumbo, zvichitungamira kumarwadzo echitsitsinho, marwadzo echiziso, shin splints, uye kuderera-musana. (Pedorthic Association yeCanada, 2023 ) Kuiswa kweshangu dzeshangu, kutambanudza zvakatemwa, simbi dzepamakumbo, kurapwa kwemuviri, uye kuvhiyiwa zvese zvinogona kubatsira kuderedza kukanganiswa kwekuwedzeredza. (Sánchez-Rodríguez, R. et al., 2020 )
Zviratidzo nezviratidzo
Vamwe vanhu vane overpronation vanogona kunge vasina zviratidzo zvachose. (Pedorthic Association yeCanada, 2023 ) apo vamwe vanonzwa kurwadziwa kana zvimwe zviratidzo mumakumbo avo netsoka. Overpronation haisi yehutano hwehutano asi maitiro ekufambisa ayo, kana akasiyiwa asina kurapwa, anogona kuwedzera njodzi kune mamwe mamiriro ehutano nokuti inoshungurudza tsoka nemakumbo emakumbo, majoini, uye ligaments. (Sánchez-Rodríguez, R. et al., 2020 ) Mamwe mamiriro ekurapa anogona kuve chiratidzo chekuwedzeredza uye anosanganisira: (Pedorthic Association yeCanada, 2023 )
Maguru
Heel pain
Plantar fasciitis
Achilles tendon kurwadziwa
Posterior tibial tendonitis
Shin inopenya
Kurwadziwa kwebvi, kusanganisira patellofemoral pain syndrome
Marwadzo ariotibial kana IT band
Kunzwa kurwadziwa kwepamusoro
Arthritis mutsoka nemakumbo majoini
Kunetseka kwekunetseka
Vanhu vanogonawo kunzwa kurwadziwa pakati petsoka kana muhudyu, izvo zvinogona kuva chiratidzo chetsoka dzakadzika.
Underpronation
Matauriro (Pronation) zvinoreva kufamba kwetsoka netsoka pakufamba. Overpronation uye underpronation ese ari maviri maitiro asina kujairika ekufamba.
Overpronation - apo gumbo rinokunguruka zvakanyanya mukati uye pasi.
Under pronation - inoitika kana tsoka yemunhu isingachinjiki uye ichifamba zvishoma. Ichi chirwere chinonzi supination uye chinowanzobatanidzwa nemhando yepamusoro yetsoka.
Izvi zvinowanzoisa kuwedzera kudzvinyirira kunze kwetsoka, zvichiita kune mamwe matambudziko emakumbo netsoka. (Pedorthic Association yeCanada, 2023 )
Zvinokonzera
Overpronation inogona kukonzerwa kana kuipa ne flatfeet. Nekudaro, vamwe vanhu vane overpronation nekuti tsoka nezviziso zvemakumbo zvinochinjika, saka vanowanzo famba zvakanyanya. Njodzi zvinhu zve flatfeet zvinogona zvakare kuwedzera mikana yekukura overpronation uye inosanganisira:
Zera, kunyanya vanhu vanopfuura makore makumi mana.
Kupfeka shangu dzakaita sezvitsitsinho zvakakwirira uye shangu dzine bhokisi rakamanikana.
Vakadzi vanonyanya kutarisana nepamusoro nekuda kweshangu dzakasiyana-siyana uye zvitsitsinho zvakakwirira zvakapfekwa.
Kuva kunyanyisa
Kuita kudzokorora, mafambiro ane simba sekumhanya.
Kururamisa uye Kurapwa
Kurapa overpronation kunotarisa kuderedza kushushikana kwemhasuru mutsoka, chiziso, uye gumbo kuti ubvise zviratidzo muchitsitsinho, chiziso, mabvi, muhudyu, kana kumashure. Kurapa kwakajairika kupfeka shangu dzinotsigira uye/kana kushandisa tsoka orthotics. Kudzidzira muviri uye kutambanudza kunokurudzirwawo kuchengetedza kushanduka uye simba. Kuvhiya hakuwanzoitiki, asi kugadzirisa tsoka dzakati sandara dzinogona kukonzera kuwedzeredza kunogona kukurudzirwa. (Sánchez-Rodríguez, R. et al., 2020 ) Vanhu vane overpronation vanorayirwa kuona chiremba wemakumbo anokwanisa kutsanangura nzira dzakanakisisa dzokurapa.
Kutsigira Shoes
Nzira yekutanga yekurapa ndeyekupfeka shangu dzakawedzerwa dzinotsigira. Izvi zvinogona kusanganisira bhutsu dzakashongedzwa kana kuiswa zvinotsigira tsoka uye kuderedza kufamba kwechidzitiro. Vanhu vanorayirwa kushandisa shangu dzine chitsitsinho chakasimba uye tsigiro yepakati petsoka kubatsira kudzivirira kufamba kusingaenzaniswi. (Pedorthic Association yeCanada, 2023 )
Orthotic
Mupi wehutano anogona kukurudzira orthotics kune vanhu vane mwero overpronation. Izvi zvinoitirwa kutsigira tsoka, kunyanya arch, uye kuderedza overpronation. (Naderi A. Degens H. uye Sakinepoor A. 2019 ) Vanhu vanogona kutenga orthotics kubva muzvitoro zveshangu uye kumwewo, asi avo vane overpronation yakanyanya vangada tsika orthotics yakaumbwa kutsoka kuti ipe rubatsiro rwemunhu.
Exercises uye Stretches
Maekisesaizi uye kutambanudzira zvinogonawo kubatsira. Chidzidzo chakawana kuti maekisesaizi anonangana netsoka, musimboti, uye chiuno akabatsira kururamisa kududzirwa kwemavhiki mapfumbamwe. Zviitwa zvaisanganisira: (Sánchez-Rodríguez, R. et al., 2020 )
Mapikicha ezvigunwe umo vanhu vanobata zvinhu zvidiki nezvigunwe zvavo uye vozvifambisa kubva pane imwe nzvimbo kuenda kune imwe.
Kuchinjika nekunongedza zvigunwe uchishandisa bhande rekudzivirira rakaiswa kumativi ezvigunwe.
Hip abduction maekisesaizi kunongedza hudyu uye glutes.
Abdominal uye oblique tsandanyama kurovedza muviri kudzikamisa torso.
Short-foot exercise inosimudza arch yetsoka kubva pasi, ichikwevera zvigunwe kune chitsitsinho. (Sulowska I. et al., 2016 )
Surgery
Kashoma kuvhiyiwa kunodiwa kurapa tsoka dzakati sandarara uye kuwedzeredza kwakanyanya. Asi kana zvichidikanwa, kuvaka patsva kunogadzirisa mapfupa kutsigira arch zviri nani uye kuderedza kuwandisa. Kudyara kwesimbi kunoshandiswa kune flatfeet kudzikamisa nzvimbo. Kuvhiya kunogonawo kugadzirisa matendon akabvaruka kana kumwe kukuvadzwa kunokonzera kuwandisa. (Healthline, 2020 )
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Vanhu vane overpronation asi vasina zviratidzo havafanirwe kuona mupi wehutano sezvo ichi chingave chiri chimiro chemuviri chekufamba. Asi kana tsoka , makumbo, mahudyu, kana kumashure anotanga kuratidza kurwadziwa uye zvimwe zviratidzo, ona mupi wehutano anogona kuongorora kufamba uye kukurudzira nzira dzokurapa. Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vehutano hwekutanga uye nyanzvi kugadzira hutano hwakakwana uye hutano mhinduro. Isu tinotarisa pane izvo zvinoshanda kwauri kuti ubvise marwadzo, kudzoreredza basa, uye kudzivirira kukuvara. Nezve marwadzo emusculoskeletal, nyanzvi dzakaita sechiropractors, acupuncturists, uye masaja therapists vanogona kubatsira kudzikisira marwadzo kuburikidza nekuchinja kwemusana kunobatsira muviri kuzvigadzirisa. Vanogonawo kushanda nevamwe vashandi vezvokurapa kuti vabatanidze chirongwa chekurapa kugadzirisa nyaya dzemusculoskeletal.
Kuvandudza Kuita neFuctional Foot Orthotics
VIDEO
References
Pedorthic Association yeCanada. (2023). Overpronation uye Underpronation Correction. pedorthic.ca/services/foot-health/pronation/
Sánchez-Rodríguez, R., Valle-Estévez, S., Fraile-García, PA, Martínez-Nova, A., Gómez-Martín, B., & Escamilla-Martínez, E. (2020). Kugadziriswa kwePronated Foot Posture mushure meChirongwa cheKurapa Kwekudzidzira. International Journal of Environmental Research and Public Health, 17(22), 8406. doi.org/10.3390/ijerph17228406
Naderi, A., Degens, H., & Sakinepoor, A. (2019). Arch-rutsigiro tsoka orthoses inogadzirisa dynamic in-shangu tsoka yekumanikidza kugovera mu medial tibial stress syndrome. European Journal yeSport Sayenzi, 19 (2), 247-257. doi.org/10.1080/17461391.2018.1503337
Sulowska, I., Oleksy, Ł., Mika, A., Bylina, D., & Sołtan, J. (2016). Kufuridzirwa kwePlantar Short Foot Muscle Exercises paMutambo Wetsoka uye Yakakosha Movement Patterns muMarefu-Kure Vanomhanya, A Non-Randomized, Non-Blinded Clinical Trial. PloS imwe, 11(6), e0157917. doi.org/10.1371/journal.pone.0157917
Healthline. (2020). Zvese Nezve Kuvhiyiwa KweFlat Feet: Pros uye Cons. www.healthline.com/health/flat-feet-surgery
by Dr Alex Jimenez Foot Orthotics , Musoro
Kune vanhu vanofarira kufamba nekuda kwekurovedza muviri uye hutano, kuziva nguva yekutsiva shangu dzekufamba kunobatsira kudzivirira tsoka dzavo uye kudzivirira kukuvadzwa kwemasculoskeletal?
Kutsiva Kufamba Shangu
Shangu dzakanakisa dzekufamba dzinofanirwa kutsiviwa kuve nechokwadi chemusculoskeletal hutano uye kudzivirira kukuvara. Kupfeka shangu dzakasakara panguva yakamira kwenguva refu, kufamba chinhambwe kana kumhanya, uye kurovedza muviri kwakanyanya kunogona kuwedzera kuoma kwemusana, kurwadza, uye kurwadziwa. Shangu dzekufamba dzakagadzikana dzinopa rutsigiro rwakakura uye kukwirira kwepamusoro, kushanda kudzikisa kusagadzikana uye kudzivirira kukuvara. Nekudaro, ivo vanopwanya cushion uye tsigiro nedanho rega rega. Kana munhu achifamba kana kumhanya mamaira mazana mashanu, shangu dzemumhanyi zhinji dzinenge dzagadzirira kutsiviwa uye dzinofanira kugadzikiswa kana kuchengetwa nekuda kwezvinangwa zvisiri zvekurovedza muviri.
500-Maira
Dzakawanda shangu dzemitambo dzakavakwa kuti dzigare 350 kusvika 500 mamaira. (Cook, SD, Kester, MA, uye Brunet, ME 1985 ) Tsoka dzevanofamba hadzidzokeri tsoka dzavo sedzevamhanyi, asi vanhu havakwanisi kunzwa tsigiro nekufamba makiromita 500 apfuura. Kurema zvakare chinhu; kana munhu achiwedzera kurema, shangu dzake dzinokurumidza kupera.
Zvinokurudzirwa kuti vanhu vanofamba maminitsi 30 zuva nezuva kana avhareji yemaawa matatu kusvika mana pavhiki kutsiva shangu dzavo mwedzi mitanhatu yega yega.
Vanhu vanofamba maminitsi 60 zuva nezuva kana maawa manomwe pavhiki vanotsiva shangu dzavo mwedzi mitatu yoga yoga.
Tsiva shangu dzekufamba mwedzi mitatu kusvika mitanhatu yega yega kana mazana mashanu mamaira.
Kupfeka Shangu
Kana shangu dzemitambo dzabatanidzwa pamwe chete, dzinotanga kupfeka kubva kufekitari kuenda kuzvitoro sezvo chinonamira chinopera. Homwe dzemhepo mucushioni zvishoma nezvishoma dzinotanga kupera. Shangu dzekufamba dzinowanzo tengeswa kana mhando dzekare dzakaregwa uye dzinogona kunge dzatopfuura gore. Kuti uwane hupenyu hurefu, tenga iyo yazvino modhi uye bvunza vashandi kuti vanga vatora nguva yakareba sei pasherufu.
Shoe Care
Shangu dzinogona kugara kwenguva refu nekutevera nhungamiro shoma:
Shandisa Bhutsu dzekufamba chete Kuekisesaiza Kufamba
Zvinokurudzirwa kuti urege kuvapfekedza kushandiswa kwezuva nezuva.
Vashandise pakufamba chete.
Kuzvipfekedza zuva rose kunoisa pachena kune hunyoro hwetsoka uye mabhakitiriya, kuputsa kukurumidza.
Air Out Shoes Pakati Pekushandisa
Chengetedza shangu dzekufamba apo dzinosangana nemhepo kuitira kuti dziome zvachose pakati pekushandisa.
Kuvachengeta mubhegi rekurovedza muviri hakuvatenderi kufema.
Geza Shangu uye Air Dry
Paunenge uchigeza shangu dzekufamba, shandisa sipo yakapfava nemvura inotonhora kudzivirira guruu kubva pakuputsika.
Nguva dzose mweya wakaoma pane kuaisa muomesa.
Dzivisa kupisa, sezvo izvi zvichabatsira kukurumidza kuparara kweglue.
Dzorera Insoles
Vanhu vanosarudza tsika insoles vanofanira kutsiva iyo nguva imwe neimwe shangu dzinotsiviwa.
Zvisinei, kuchinja insole hakusi kutsiva kutsiva shangu.
Cushioning insoles haipe rubatsiro rwakafanana.
Insole itsva haizogadziri shangu yekufamba yakaputsika.
Kutenderera Kufamba Shangu
Alternate kufamba shangu imwe neimwe kusvika kumwedzi miviri. Tsoka dzinonzwa musiyano apo vaviri vakuru vanotanga kuputsika. Kune vanhu vanofamba kamwechete kana kupfuura zuva nezuva, shangu dzinochinjana dzinobvumira peya yega yega kuti iome zvakazara pakati pekushandisa. Kuva nepeya mbiri dzeshangu dzekufamba dzekuchinjana kunokuchengetedza kubva pakudzitsiva kakawanda.
Zviratidzo Nguva Yakwana
Vakawanda vanomirira kusvikira shangu dzavo dzasakara, dzine maburi uye tambo dzakabvaruka, vasati vafunga kuzvitsiva. Heano mazano mashoma enguva yekutsiva shangu dzekufamba:
Worn Tread
Dzakawanda dzemazuva ano dzekufamba shangu dzinoshandura ruvara kuburikidza neyoga kuti izivise munhu.
Kana girinhi ikashanduka kuita pink kana kumwe kusanganiswa, inguva yekutsiva shangu.
Overpronation kana Supination
Izvi zvinogona kuita kuti chitsitsinho cheshangu chipfeke pasi kune rumwe rutivi kupfuura rumwe.
Izvi zvinogona kukanganisa kufamba kwako, zvichiita kuti zvive zvakakosha kutsiva shangu yako yekufamba.
Makwinya Padivi kana Pazasi peSole
Kuputsika kwetsigiro uye cushioning kunogona kukonzera izvi.
Weak Ankle Support
Izvi zvinowanzoitika kubva kumusoro kuri kuputsika pasi pechidzitiro.
Pfeka MaPateni
Kupi uye sei zvitsitsinho uye zvitsitsinho zveshangu dzekufamba zvinopfekwa zvinogona kutaurira nyanzvi yetsoka neshangu shangu izvo munhu anofanira kupfeka. Zvinokurudzirwa kuti shangu dzakashandiswa dziendeswe kuchitoro cheshangu. Vanogona kuratidza overpronation, kufamba kwazvakarerekera, kana supination.
ngozi
Ngozi dzekupfeka shangu dzekufamba dzakasakara dzinosanganisira:
Kushaikwa kwe cushioning uye kutsigirwa kunogona kutungamirira kune rutsoka , kurwadziwa kwebvi, kana gumbo.
Kukuvara kunosanganisira plantar fasciitis uye iliotibial band syndrome. (Rethnam, U., and Makwana, N. 2011 )
Vanhu vanoona kurwadza kutsva uye kurwadziwa vangaratidza kuti shangu dzinoda kutsiviwa.
Recycling
Kuchengeta imwe kana maviri peya dzeshangu dzekufamba dzakashandiswa zvakanaka pamabasa epamba. Anogona zvakare kushandiswa zvakare kana kupihwa. Shangu dzekufamba dzakadzokororwa dzinoshandiswa kugadzira nzvimbo yekutamba nekuronda nzvimbo. Tarisa bhini reshangu panzvimbo inodzokorodza nharaunda kana chitoro cheshangu dzemitambo. Shangu dziri muchimiro chakanaka dzinogona kupihwa kunzvimbo dzembatya dzerudo.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
PaInjury Medical Chiropractic uye Functional Medicine Clinic, nzvimbo dzedu dzekudzidzira dzinosanganisira Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Basa Kukuvara, Kukuvara Kwekudzokera, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, uye in-scope care protocols. Isu tinotarisisa pane izvo zvinokushandira iwe kuzadzisa zvinangwa zvekuvandudza uye kugadzira muviri wakavandudzwa kuburikidza nenzira dzekutsvagisa uye zvirongwa zvehutano hwakakwana. Kana kumwe kurapwa kuchidiwa, vanhu vanozoendeswa kukiriniki kana chiremba anonyatsokodzera kukuvara kwavo, mamiriro, uye / kana hurwere.
Custom Foot Orthotics Benefits
VIDEO
References
Cook, SD, Kester, MA, & Brunet, ME (1985). Shock absorption maitiro ekumhanya shangu. Magazini yeAmerica yemishonga yemitambo, 13 (4), 248-253. doi.org/10.1177/036354658501300406
Rethnam, U., & Makwana, N. (2011). Shangu dzekare dzekumhanya dzinokuvadza tsoka dzako here? Chidzidzo chepedobarographic. BMC tsvakiridzo manotsi, 4, 307. doi.org/10.1186/1756-0500-4-307
by Dr Alex Jimenez Agility & Speed , Foot Orthotics
Kugadzikana kwekumhanya shangu kunogona kubatsira kururamisa mataurirwo etsoka kune vamhanyi, vatambi, uye vanhu vakagwinya vanoita kunge vane nyaya dzemataurirwo etsoka?
Kugadzikana Kumhanya Shoes
Kugadzikana kuve nekudzikama kwakasimba, kwakadzikama mutsoka nezviziso zvemakumbo. Vanhu vane tsoka dzakati sandara kana tsoka dzinoda kupinduka kana kutendeukira mukati vanogona kukanganisa zvakanyanya kugadzikana kwavo, zvichigona kuwedzera njodzi yavo yekukuvara uye kuita kuti kumhanya kusava nyore. Kugadzikana kumhanya shangu kunogona kubatsira nekuti inodzikamisa tsoka uye zviziso zvemakumbo zvinokungurukira mukati. Vanobatanidza kurongeka kwakakodzera, arch support, uye cushioning, uye iyi yakakosha shangu inobatsira kubata tsoka nezviziso zvemakumbo uye inogona kubatsira kuchengetedza kufamba kwakatwasuka.
Pronation
Pronation inoitika kana tsoka uye/kana ankle ichikungurukira mukati kana uchimhanya kana kufamba. Inyaya inowanzoitika, kazhinji inokonzerwa nekusundira pasi nechigunwe chikuru uye chechipiri chigunwe. Arches inogona kuomeswa zvakanyanya kana kududzirwa kana kuwedzeredza kunoitika, zvichikonzera kurwadziwa kwechidzitiro kana shin. Pakupedzisira, kuwedzeredza kunogona kutoita kuti tsoka dziite flat. Vamhanyi vakawanda vanoona kuti kusagadzikana kwetsoka inotenderedza mukati kunoita kuti vanyanye kuomerwa netsandanyama kana kudonha. Zvisinei, chidzidzo chakaona kuti kududzirwa kwetsoka kwakanga kusingabatanidzi nekuwedzera kwengozi yekukuvara muvatambi vekutanga vakapfeka shangu dzisina hunyanzvi. (Nielsen RO et al., 2014 ) Zvisinei, imwe tsvakurudzo yakawana kuti kududzirwa kwetsoka kwakakonzera kutakura pamwe chete kana kuwedzera kushushikana pamajoini emakumbo ezasi mushure mekufamba kwenguva refu. (Mei Q et al., 2019 ) Uku kushushikana kwakawedzerwa kunogona kuva chinhu chinokonzera kukura kweosteoarthritis.
Supination
Mukusiana nokududza, vamwe vamhanyi vanowana chinetso chakapesana chokureurura. Supination inoitika apo chidzitiro kana tsoka inokunguruka ichienda kunze kubva pakati, izvo zvinogona kukonzera marwadzo kana kukuvara sezvo zvichiwedzera mukana wezviziso zvemakumbo kana sprains.
Features
Kugadzikana kumhanya shangu dzine maitiro akakodzera kunogona kubatsira kudzikamisa tsoka uye zvitsitsinho zvekuchengetedza zvakachengeteka, zvakanyanya kumhanya. Izvi zvinogona kuita mutsauko mukuru mumanzwiro anoita vanhu mushure mekumhanya. Semuenzaniso, avo vane zvitsitsinho zvisina simba vanofanirwa kutsvaga shangu dzetsigiro dzeankle dzine kufambisa kwekufamba, arch support, uye grippy traction. Shangu dzekudzikamisa dzinopa zvinotevera zvitsigiro zvechimiro.
Kutsigira kweArch
Tsoka hainyanyi kutendeukira mukati ine yakasimba, yakakwirira arch rutsigiro.
Midsole Cushioning
Kufanana nerutsigiro rwearch, kusungirira iyo yese yepakati-chikamu chetsoka kunobatsira kuti irambe yakasimba.
Semuenzaniso, mukufamba shangu dzetsoka dzakapfava, kuwedzera kunotsigira cushioning pakati petsoka kunobatsira kudzivirira kuwedzera arch kudonha.
Kugadzikana kumhanya shangu kunogona kushambadza kuve nemabhawa, njanji, kana medial posts kubatsira kuchengetedza chiyero uye kuderedza mataurirwo.
Heel Cups uye Heel Counters
Mukombe wakadzika chitsitsinho unogara pasi pechitsitsinho, kunyatsogadzirisa tsoka uye ankle .
Zvitsitsinho zvezvitsitsinho zvigadziro zvepurasitiki zvakaoma zvinosimbisa kumashure kweshangu inomhanya, kuwedzera kutsigirwa kwese uye kubata tsoka panzvimbo.
Wider Base
Chikuva chakapamhama pasi petsoka ndiyo imwe kiyi yekudzivirira kutenderera kwemukati kwekuwandisa.
Icho chinhu chakajairika chekufamba shangu dzevakuru izvo zvinopa kugadzikana kwezviyero nyaya.
Sarudza Shangu Dzakanaka
Kusarudza shangu yakanakisa yenyaya dzemataurirwo hazvifanirwe kuve zvakaoma. Muzvitoro zvakawanda zvemitambo, vatengi vanotanga ne-in-store gait, tsoka yechimiro, uye kumhanya maitiro ekuongorora. Overpronators anofanirwa kutarisa shangu dzine zvimwe zvezvinhu zvakanyorwa, senge arch support, cushioning, heel cups, counters, kana base base. Kune tsoka dzakatetepa kana dzakafara, tsvaga shangu dzakagadzirirwa zvakanangana nenyaya idzi. Mune chero shangu yekumhanya, nyaradzo ndiyo yekutanga yekutanga. Tsoka dzinofanira kunzwa dzakatsigirwa zvakasimba pasina kudzvanya, uye shangu dzezvigunwe dzinofanira kunge dziine nzvimbo yakawanda yekutamba uye kukwanisa kusungirira pasina kunetseka.
Benefits
Kugadzikana kumhanya shangu kunogonawo kuvandudza kushanda. Shangu yakanyatso shongedzwa, yakanyatsokodzera kugadzikana inogona kukwidziridza kumhanya, zvichiita kuti maekisesaizi awedzere kunakidza. Paunenge uchimhanya pasina kurwadziwa, vanhu vanogona kuramba vachimhanya kwenguva refu. Shangu yakagadzikana inodzivirira kuwedzeredza inogona kuvandudza fomu, ichibvumira kukurumidza uye kushanda nesimba kumhanya. Chidzidzo muJournal yeOrthopedic uye Sports Physical Therapy yakaongorora zvingangoita zvekufamba-zvinodzora shangu, idzo dzakati dzikamei pane kudzikama shangu dzine chekuita nekukuvara kwekumhanya. Vanyori vakagumisa kuti shangu idzi dzinogona kuderedza ngozi yekukuvara kwakabatana nekudarika. (Willems TM et al., 2021 ) Imwe ongororo yakaenzanisa shangu dzakagadzikana kune dzisina kwazvakarerekera uye dzinodzora shangu mumhanyi wechikadzi ane madhigirii akasiyana etsoka. Vaya vaimhanya vakapfeka shangu dzakagadzikana vakashaya mazuva mashomanana ekudzidzira, chiratidzo chokuti vakawana kukuvara kuduku, asi avo vaipfeka shangu dzakagadzikana vakarondedzera kurwadziwa kwakanyanya pavanenge vachimhanya kupfuura avo vaipfeka shangu dzisina kwazvakarerekera. (Ryan MB et al., 2011 )
mhedziso
Kugadzikana kwekumhanya shangu inogona kunge iri mhinduro yekumhanya marwadzo nekukuvara. Nzira chete yekuziva ndeyekuzviedza iwe pachako. Tarisa shangu dzine yakasimba arch rutsigiro, yakawanda cushioning mukati memidsole, chitsitsinho chitsigiro, uye yakafara sole. PaInjury Medical Chiropractic uye Functional Medicine Clinic, isu tinotarisa pane izvo zvinokushandira iwe uye kuedza kugadzira kusimba uye zvirinani muviri kuburikidza nenzira dzekutsvagisa uye zvirongwa zvehutano hwakakwana. Zvirongwa izvi zvinoshandisa kugona kwemuviri kuzadzisa zvinangwa zvekuvandudza, uye vatambi vanogona kuzvigadzirisa kuti vagone kubudirira kuburikidza nekusimba kwakaringana uye kudya kunovaka muviri. Vapepi vedu vanoshandisa nzira yakabatanidzwa kugadzira zvirongwa zvemunhu, zvinosanganisira Functional Medicine, Acupuncture, Electro-Acupuncture, uye Mitambo Mishonga misimboti.
Rutsoka Rwakarurama Pronation
VIDEO
References
Nielsen, RO, Buist, I., Parner, ET, Nohr, EA, Sørensen, H., Lind, M., & Rasmussen, S. (2014). Mataurirwo etsoka haaenderane nekuwedzera njodzi yekukuvara muvamhanyi vanomhanya vakapfeka shangu isina kwayakarerekera: 1-gore rinotarisirwa cohort kudzidza. Magazini yeBritish yemishonga yemitambo, 48 (6), 440-447. doi.org/10.1136/bjsports-2013-092202
Mei, Q., Gu, Y., Xiang, L., Baker, JS, & Fernandez, J. (2019). Kududzirwa Kwetsoka Kunobatsira Kuchinjira Kudzika Kwekuremedza Kurodzwa Mushure meKumhanya Kwemufambo Wakareba. Miganho mune physiology, 10, 573. doi.org/10.3389/fphys.2019.00573
Willems, TM, Ley, C., Goetghebeur, E., Theisen, D., & Malisoux, L. (2021). Motion-Control Shoes Inoderedza Dambudziko rePronation-Related Pathologies muRecreational Runners: Chechipiri Kuongorora kweRandomized Controlled Trial. The Journal of orthopedic uye mitambo yekurapa kwepanyama, 51 (3), 135-143. doi.org/10.2519/jospt.2021.9710
Ryan, MB, Valiant, GA, McDonald, K., & Taunton, JE (2011). Mhedzisiro yezvikamu zvitatu zvakasiyana-siyana zvekugadzikana kweshangu pamigumisiro yemarwadzo kune vakadzi vanomhanya: chirongwa chekutonga chisina kujairika. Magazini yeBritish yemishonga yemitambo, 45 (9), 715-721. doi.org/10.1136/bjsm.2009.069849
by Dr Alex Jimenez vatambi , Foot Orthotics
Shangu dzakakodzera dzinokurudzirwa zvikuru pakutamba mitambo, ingave nyanzvi kana yekutandara. Kupfeka shangu dzepickleball kunogona kubatsira kuwedzera kuita kwakanyanya uye kudzivirira kukuvara?
Pickleball Footwear
Pickleball yave yakakurumbira nekuti vanhu veese mazera uye kugona vanogona kuitamba. Kunyange zvazvo uri mutambo mutsva, wakabuda muna 1965. (USA Pickleball, 2021 ) Wave mumwe wemitambo iri kukurumidza kukurumidza, ine vatambi vanopfuura mamirioni masere munyika yose. (Brandon, 2023 ) Mutambo uyu unogona kutambwa neshangu zhinji dzakagadzirirwa mitambo, sekumhanya kana bhutsu dzakachinjika. Kune shangu dzakanangana nepickleball inovandudza traction, inosimudzira kugadzikana uye cushioning, uye inowedzera kukanganisa kunyura. Kune avo vanopinda mumutambo kwenguva refu, kuisa mari mumhando yepamusoro yepickleball shangu imari yakakosha iyo inogona kubatsira mukunakidzwa kwenguva refu nekudzivirira kukuvara.
Zvinodiwa zvePickleball
Kufanana netennis kana tenisi yetafura, pickleball inosanganisira mafambiro ane simba uye anokurumidza, anosanganisira nhanho dzepashure, kutenderera, uye nekukurumidza kuchinja nzira. Muviri unofanirwa kuenda kumberi, kumashure, uye kudivi kune rimwe divi kune dare uye pivot. Pakudzingirira bhora, kudzora pfuti, kuburitsa simba, kuderedza njodzi yekukuvara, uye kushandura kwairi kuita uchichengetedza, tsoka, muviri, uye shangu zvinofanirwa kushanda pamwechete kuti zvese izvi zviitike. Kufunga kumwe kunotsamira pakuti mutambo uchatambirwa kupi, ingave ivhu rakati sandara kana kuti nzvimbo yakaoma. Kupfeka sneakers kana tennis shangu zvinokurudzirwa kutamba-pasi-kutamba, sezvo vachipa kutsigira cushioning uye kuvhunduka kubatwa. Kune nzvimbo dzakaomarara senge kongiri kana matanda akaomarara, bhutsu dzakashongedzwa senge dzakagadzirirwa pickleball dzinokurudzirwa.
Benefits
Mamwe emabhenefiti ekudyara mune pickleball shangu anosanganisira.
Optimal Traction
Kudhonza kwakakosha zvakanyanya mupickleball. Optimal traction inogona kubatsira vatambi kuita nekukurumidza mafambiro, kuchengetedza kugadzikana, uye kudzivirira kutsvedza uye kudonha. Paunenge uchitsvaga bhutsu dzakakodzera, funga nezve traction-chaiyo zvinhu zvakaita serabha, naironi, uye dehwe. Vanhu vanokwanisa kuwana shangu dzepickleball dzerabha nekuti dzakachipa uye dzinowanzo shandiswa mune dzimwe shangu dzekunze dzemitambo, senhabvu. Nylon inodhura zvakanyanya asi inopa traction iri nani pane rabha uye inowanzoshandiswa mumatekiniki epamusoro-soro nekuti inopa kunyura kwakakosha uye kusimba kwenguva refu. Leather ndiyo inodhura zvakanyanya asi inopa yakanakisa kubata. Nekuda kwekutaridzika kwayo kwechisikigo uye kunzwa, iri kuwedzera kuve yakakurumbira mune sneakers.
Kugadzikana uye Kutsigira
Kufamba kubva kune rumwe rutivi uchienda kune rumwe rutivi mune lateral fashoni kunoda kuti vatambi vange vari pamusoro pechiyero chavo uye kuchengetedza kugadzikana pakuita mapfuti. Shangu dzePickleball dzakagadzirirwa kutsigira kugadzikana uye dzinogona kubatsira kuderedza kukuvara senge sprains.
Impact Absorption Cushioning
Zvipfeko zvePickleball zvakagadzirirwa zvakafanana neshangu dzekumhanya, ine cushioned comfort uye midsole inopa kuvhunduka uye inoderedza kukanganiswa kunonzwa mumajoini, kusanganisira mabvi, kuzasi kumashure, uye tsoka. Vanhu vanogona kuwana shangu dzepickleball dzinoshandisa tekinoroji dzakasiyana siyana dzemitambo, senge kuisirwa gel kana furo rinopindura, izvo zvinogona kubatsira cushion uye kuderedza kukanganiswa pamajoini. Kana wakasungirirwa, muviri unogona kuchengetedza kuenzanisa, kukurudzira maitiro akanaka ekufambisa, kudzivirira kuneta kwemascular uye kurwadziwa kwemajoini, kubatsira kuderedza kushushikana kwese, uye kubvumira vanhu kutamba zvakasimba pasina kurwadziwa. Kubatsira kwenguva refu kunoguma nemuviri wakasimba, unoshanduka.
Kukodzera Kwakakodzera uye Kufunga
Ita shuwa kuti pickleball shangu dzinokwana zvakanaka uye dzinopa rubatsiro rwakakwana. Eresa tsoka dzako uchishandisa mutongi kana tepi yekuyeresa, uye iva nezviyero zviri nyore paunenge uchitenga. Mazano anosanganisira:
Tarisa shangu dzinokwana zvakasimba asi usabvumira tsoka kufamba zvakanyanya panguva yekutamba.
Teerera kune arch rutsigiro.
Vanhu vane arches akakwirira vanofanira kutarisa shangu dzine tambo dzinogadziriswa kana zvimwe zvinhu zvinotsigira zvakavakwa muchete.
Kushandisa nzira yakabatanidzwa yekurapa nekudzivirira kukuvara uye kusingaperi kurwadziwa syndromes, kunatsiridza kuchinjika, kufamba, uye agility, uye kubatsira vanhu kuti vadzokere kumabasa akajairwa, Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vekutanga vehutano hwehutano uye nyanzvi kuti vagadzire chirongwa chemunhu chemuviri. . Mhosva yega yega yakasiyana uye inoda kuongorora nhoroondo yekurapa yega uye kuongororwa kwemuviri kuti uone chirongwa chakakodzera chekudzidzisa. Dr. Jimenez akabatana nevadzidzisi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye vatapi vekugadzirisa kuti vape mishonga inobatsira zvikuru kana kumwe kudzidziswa kuchidiwa.
Tsika Yetsoka Orthotic
VIDEO
References
USA Pickleball. (2021). Nhoroondo yemutambo. usapickleball.org/what-is-pickleball/history-of-the-game/
Mackie, B. Pickleheads. (2024). Pickleball nhamba. www.pickleheads.com/blog/pickleball-statistics#h-key-pickleball-statistics
by Dr Alex Jimenez Foot Orthotics , Pasi Pasi Pain
Shangu dzinogona kukonzera kurwadziwa kumashure uye matambudziko kune vamwe vanhu. Kunzwisisa kuwirirana pakati peshangu uye matambudziko ekumusana kunogona kubatsira vanhu kuwana shangu dzakakodzera kuchengetedza hutano hwemusana uye kubvisa marwadzo?
Footwear Back Pain
Musana unopa simba rekuita zvemuviri. Kurwadziwa shure kunokanganisa hupenyu hwezuva nezuva uye kunogona kuva nezvikonzero zvakasiyana-siyana. Mamiriro asina kunaka, kufamba, kumonyoroka, kutendeuka, kukotama, uye kusvika zvinogona kukonzera matambudziko ekumusana anokonzera kurwadziwa. Maererano neCDC, 39% yevanhu vakuru vanotaura kurarama nemarwadzo ekudzokera shure (Centers yeChirwere Kudzivirira uye Kudzivirira, 2019 ). Zvipfeko zvisina kukodzera zvinogonawo kukonzera kurwadziwa shure. Kunyatsosarudza shangu kunogona kubatsira kuunza marwadzo uye kubatsira kuchengetedza hutano hwemusana. Vanhu vanogona kunakidzwa nekurwadziwa kushoma uye kugadzirisa zviratidzo nekusarudza shangu dzinochengetedza musana uye kudzivirira tsoka kubva pakukanganisa.
Kunzwisisa Back Pain-Footwear Connection
Zvipfeko zvisina kukodzera zvinogona kuva chikonzero chekurwadziwa kwepazasi. Chii chinokanganisa mapfupa ari pasi peiyo neuromusculoskeletal system inopenya kumusoro uye inokanganisa musana uye musana nemhasuru. Ndezvipi shangu dzinoshandiswa dzinofamba dzichikwira, dzichikanganisa kufamba, kumira, kurongeka kwemusana, nezvimwe. Kana matambudziko ekumusana anobva kutsoka, idzi inyaya dzebiomechanical. Biomechanics inoreva mashandiro anoita mapfupa, majoini, uye tsandanyama kushanda pamwe chete uye kuti shanduko mumasimba ekunze anokanganisa sei muviri.
mufambo
Kana tsoka dzichirova pasi, ndiwo magumo ekutanga kutora kuvhunduka kwemuviri wese. Vanhu vachatanga kufamba zvakasiyana kana vane dambudziko kana kuchinja mutsoka dzavo. Kupfeka shangu nerutsigiro rusina kufanira kunogona kuwedzera kupfeka uye kubvarura pamamhasuru nemajoini, zvichiita kuti zvisafambe zvakanaka uye zvisingaite. Semuenzaniso, funga musiyano uripo pakati pekumira pane zvitsitsinho mune zvitsitsinho zvakakwirira uye yepanyama flat-footed state. Shangu dzakasungirirwa zvakanaka dzinobatsira kutora maitiro uye kuderedza marwadzo ekunzwa. Izvo zvinodzvinyirira pane imwe neimwe yezvibatanidza zvinoshandura kuenzana, izvo zvinokonzera kusagadzikana matambudziko nekuderera kuderera kune vamwe uye kune vamwe. Izvi zvinogadzira kusaenzana kunotungamirira kumarwadzo uye majoini mamiriro.
Musoro
Kuchengeta chimiro chine hutano chimwe chinhu mukudzivirira kana kuderedza marwadzo ekudzokera shure. Neshangu dzakakodzera, muviri unogona kuchengetedza hutano hwakanaka uye curvature chaiyo mumusana wese, uye inobatsira kugovera huremu zvakaenzana. Izvi zvinoguma nekuderera kwekunetseka pamarunda, tsandanyama, uye majoini. (Harvard Health Publishing. 2014 ) Zvinokurudzirwa kuona chiremba wemapfupa kuti usvike pamudzi wemamiriro emunhu. Kune vamwe, herniated disc, sciatica, kudhumhana kwemotokari, kudonha, ergonomics isina kunaka, kana kusanganiswa, pamwe chete nezvimwe zvinokonzeresa, zvinogona kunge zvichikonzera kurwadziwa kwavo kumashure.
Shangu dzakasiyana-siyana dzinokanganisa sei kumira, zvinogona kukonzera kana kubvisa kurwadziwa shure.
Gogo
Zvitsitsinho zvepamusoro zvinogona kunyatsoita kuti pave nemarwadzo ekudzokera shure. Vanoshandura chimiro chemuviri, zvichiita kuti domino iite pamusana. Kurema kwemuviri kunoshandurwa kuti kuwedzere kudzvinyirira pamabhora etsoka, uye kurongeka kwemusana kunoshandurwa. Zvitsitsinho zvepamusoro zvinokanganisawo kuti zvitsitsinho, mabvi, uye chiuno zvinofamba sei kana uchifamba, kuenzanisa, uye kuti misumbu yemusana inoshanda sei, iyo yose inogona kuwedzera marwadzo ekudzokera shure.
Flat Shoes
Flat shangu inogona kunge isiri iyo yakanakisa sarudzo yehutano hwemusana. Kana vakashaya arch rutsigiro, vanogona kukonzera tsoka kukungurukira mukati, inozivikanwa se pronation. Izvi zvinogona kukonzera kukanganisa, izvo zvinogona kukanganisa mabvi, mahudyu, uye kuderera shure. Nekudaro, ivo vanogona kuve sarudzo yakanaka kana vakapa arch rutsigiro. Paunenge uchipfeka shangu dzakadzika nerutsigiro rwehutano, uremu hunogoverwa zvakaenzana pamakumbo uye musana. Izvi zvinobatsira kuchengetedza kumira kwakanaka, izvo zvinogona kubatsira kudzivirira uye / kana kuderedza marwadzo ekudzokera shure.
Sneakers, Tennis, uye Athletic Shoes
Sneakers, tenisi, uye shangu dzemitambo inogona kuderedza marwadzo ekudzokera shure nekunyatso simudza uye kutsigirwa. Kusarudza zvakarurama kunosanganisira kuona basa richaitwa mazviri. Kune tenisi, kumhanya, basketball, pickleball, shangu dzeskating nezvimwe. Tsvakurudza kuti ndezvipi zvinodikanwa pamutambo kana chiitiko. Izvi zvinogona kusanganisira:
Zvitsitsinho makapu
Insole cushioning
Wide base
Zvimwe zvinhu zvinosangana netsoka dzega dzega.
Zvinokurudzirwa kuti shangu dzemitambo dzishandurwe makiromita ose e300 kusvika ku500 ekufamba kana kumhanya kana nezviratidzo zvekusaenzana pazvinenge zvakaiswa panzvimbo yakadzikama, sezvo mazamu akasakara uye zvinhu zvakasvibiswa zvinogona kuwedzera njodzi yekukuvara uye kurwadziwa shure. (American Academy yePodiatric Sports Medicine, 2024 ). Kana vamwe vaviri vakaisa makumbo, zviuno, kana kuti zviziso zvemakumbo munzvimbo isiri yomuzvarirwo kana kuti vachidzivisa kufamba kwenguva dzose, ingava nguva yokuvatsiva.
Kusarudza Shangu Dzakanaka
Mhinduro yakakodzera yekusarudza kupfeka shangu ndeyokuwana gait kuongororwa uye kuongororwa kwekufamba uye kumhanya. Vashandi vehutano vakasiyana-siyana vanogona kupa sevhisi iyi kuti igadzirise kutsvaga kwemunhu wega shangu dzakakodzera dzemarwadzo ekumusana. Mukuongorora gait, vanhu vanokumbirwa kumhanya uye kufamba, dzimwe nguva pakhamera, nepo nyanzvi inocherekedza maitiro emuviri, senge tsoka painorova pasi uye kana ichikunguruka mukati kana kunze. Izvi zvinopa data pamusoro pezvakakanganiswa posture, kufamba, marwadzo mazinga, yakawanda sei arch arch inodiwa, uye rudzii rwekupfeka kubatsira kudzivirira kurwadziwa shure. Kana iyo ongororo yapera, ichakutungamira pane yekutarisa, senge ndeipi nhanho yekutsigira arch, kureba chitsitsinho, kana zvinhu zvakakunakira iwe.
Injury Medical Chiropractic uye Functional Medicine Clinic inonyanya kufambira mberi, yekucheka-kumucheto marapirwo uye maitiro ekugadzirisa maitiro akatarisana nekiriniki physiology, hutano hwakakwana, inoshanda kudzidziswa kwesimba, uye kugadzirisa kwakakwana. Isu tinotarisa pakudzoreredza mabasa emuviri akajairwa mushure mekukuvadzwa uye kukuvara kwematishu akapfava. Isu tinoshandisa Specialized Chiropractic Protocols, Wellness Programs, Functional and integrative Nutrition, Agility uye mobility Fitness Training, uye Rehabilitation Systems kune mazera ose. Zvirongwa zvedu ndezvemuzvarirwo uye zvinoshandisa kugona kwemuviri kuzadzisa zvinangwa zvakayerwa pane kuunza makemikari anokuvadza, zvinonetsa kutsiva mahormone, maoparesheni asingadiwe, kana zvinodhaka zvinopinda muropa. Takabatana nevakuru veguta vanachiremba, varapi, uye varairidzi kuti vape marapiro emhando yepamusoro anopa varwere vedu simba rekuchengetedza mararamiro ane hutano uye kurarama hupenyu hunoshanda hune simba rakawanda, mafungiro akanaka, kurara zviri nani, uye kurwadziwa kushoma. .
Zvakanakira Kushandisa Custom Foot Orthotics
VIDEO
References
Centers for Disease Control and Prevention. (2019). Kumashure, nhengo dzezasi, uye kurwadziwa kwepamusoro pakati pevakuru veUS, 2019. Yakadzorerwa kubva www.cdc.gov/nchs/products/databriefs/db415.htm
Harvard Health Publishing. (2014). Mamiriro uye musana utano. Harvard Health Dzidzo. www.health.harvard.edu/pain/posture-and-back-health
American Academy yePodiatric Sports Medicine. Ayne Furman, DF, AAPSM. (2024). Ndinoziva sei kana yave nguva yekutsiva shangu dzangu dzemitambo?
by Dr Alex Jimenez Chiropractic , chisingaperi Pain , Foot Orthotics , Hip Pain & Dambudziko , Mishonga , Viscerosomatic Reflex
Varwere veplantar fasciitis vanogona kubatanidza kurapwa kusiri kwekuvhiya kuderedza marwadzo ehudyu uye kudzoreredza kufamba?
ziviso
Wese munhu ari patsoka dzake nguva dzose sezvo zvichibatsira vanhu kuti vagare vachifambisa uye vachivabvumira kubva kune imwe nzvimbo kuenda kune imwe. Vanhu vazhinji vanogara vari patsoka dzavo kubva pauduku kusvika pakukura. Izvi zvinodaro nekuti tsoka dziri chikamu chepasi musculoskeletal extremities inodzikamisa hudyu uye inobvumira sensory-motor basa kumakumbo, zvidya, uye mhuru. Tsoka dzinewo mhasuru dzakasiyana-siyana, tendon, uye marunda akatenderedza skeletal chimiro kudzivirira marwadzo uye kusagadzikana. Nekudaro, kana kudzokorora mafambiro kana kukuvadzwa kunotanga kukanganisa tsoka, zvinogona kutungamirira kune plantar fasciitis uye, nekufamba kwenguva, kukonzera kupindirana kwengozi profiles inotungamirira kumarwadzo ehudyu. Kana vanhu vachinge vachisangana nekurwadziwa-semamiriro ezvinhu, zvinogona kukanganisa zvakanyanya mabasa avo ezuva nezuva uye hupenyu hwese hwese. Kana izvi zvikaitika, vanhu vazhinji vanotsvaga marapirwo akasiyana-siyana kuti vaderedze marwadzo-sezviratidzo zvinokonzerwa neplantar fasciitis uye kudzorera hudyu kufamba. Nyaya yanhasi inotarisa kuti plantar fasciitis inopindirana sei nemarwadzo ehudyu, kuwirirana pakati petsoka uye mahudyu, uye kuti kune nzira dzisiri dzekuvhiya kuderedza plantar fasciitis. Isu tinotaura nevarapi vane hunyanzvi vanosimbisa ruzivo rwevarwere vedu kuti vaongorore maitiro ekuderedza plantar fasciitis uye kudzorera hudyu kufamba. Isu tinozivisawo uye kutungamira varwere kuti akawanda sei asiri ekuvhiya marapirwo anogona kubatsira kusimbisa mhasuru dzisina simba dzakabatanidzwa ne plantar fasciitis uye kubatsira nekudzorera kugadzikana kubva mukurwadziwa kwehudyu. Tinokurudzira varwere vedu kubvunza avo vanobatana navo vezvokurapa mibvunzo yakaoma uye yakakosha pamusoro pekubatanidza shanduko diki kuderedza marwadzo-semhedzisiro inokonzerwa neplantar fasciitis. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer .
Sei Plantar Fasciitis Inopindirana neHip Pain
Iwe unonzwa kurwadziwa muzvitsitsinho zvako nguva dzose mushure mekufamba kwenguva refu here? Iwe unonzwa kuoma muhudyu yako paunenge uchitambanudza? Kana kuti unonzwa shangu dzako dziri kukonzera kukakavara uye kurwadziwa mutsoka dzako nemhuru? Kazhinji, mazhinji ezviitiko izvi zvinorwadza-sezvinoita nekuda kwevanhu vanobata plantar fasciitis, inoratidzwa nekurwadza kwechitsitsinho nekuda kwekuzvimba kana kushatirwa kweiyo plantar fascia, bhendi rematishu akakora ari kumhanya nechepazasi petsoka uye akabatana kune iyo. chitsitsinho pfupa kune zvigunwe mumucheto wezasi. Iri bhendi rematishu rinoita basa rakakosha mumuviri, richipa yakajairwa biomechanics kutsoka ichitsigira arch uye ichibatsira nekuvhunduka kubatwa. ( Buchanan et al., 2024 ) Plantar fasciitis inogona kukanganisa kugadzikana kwemakumbo ezasi sezvo kurwadziwa kunobata tsoka uye kunokonzera kurwadziwa kwehudyu.
Saka, plantar fasciitis ingabatana sei nekurwadziwa kwehudyu? Ne plantar fasciitis, vanhu vazhinji vari kurwadziwa mutsoka dzavo. Inogona kutungamirira kune chimiro chetsoka chisina kujairika, kushaya simba kwepamuviri kwepasi, uye kushungurudzika kwemisimba kunogona kuderedza kugadzikana kwemakumbo uye mhasuru dzehudyu. ( Lee et al., 2022 ) Nekurwadziwa kwehudyu, vanhu vazhinji vanogona kusangana nekusashanda kwegait kunokonzera kushaya simba kwemhasuru muzasi uye kunokonzera mhasuru dzekugonesa kuita mabasa ekutanga mhasuru. Kusvika ipapo, izvi zvinomanikidza vanhu kuti vaparadze pasi kana vachifamba. ( Ahuja et al., 2020 ) Izvi zvinodaro nokuti mamiriro ezvinhu akadai sekukwegura kwepanyama, kunyanya kushandiswa kwemhasuru, kana kushungurudzika kunogona kukonzera marwadzo-sezviratidzo kuhudyu, kusanganisira kusagadzikana pazvidya, kugomera, uye nzvimbo yebuto, kuoma kwekubatana, uye kuderedzwa kwekufamba. Marwadzo ehudyu anogona kukonzera kupindirana kwengozi profiles izvo zvinogona kusanganisira kudzokorora kunetseka patsoka, zvichizotungamira kune zviratidzo zvekupinza kusvika kugomarara aches pachitsitsinho.
Kubatana Kwetsoka Nemahudyu
Izvo zvakakosha kuti unzwisise kuti matambudziko etsoka senge plantar fasciitis anogona kukanganisa mahudyu uye zvakasiyana, sezvo ese ari maviri matunhu emuviri ane hukama hwakanaka mukati memusculoskeletal system. Plantar fasciitis patsoka dzavo inogona kuchinja basa ravo rekufamba, izvo zvinogona kutungamirira kumarwadzo ehudyu nekufamba kwenguva. Izvi zvinokonzerwa nezvakawanda zvezvakatipoteredza zvinogona kukanganisa hudyu netsoka nekufamba kwenguva, zvichiita kuti plantar fasciitis iwirirane nemarwadzo ehudyu. Kubva pamabasa akawandisa ekuremerwa kusvika kune microtrauma muhudyu kana plantar fascia, vanhu vazhinji vanowanzotsvaga kurapwa kuti vaderedze migumisiro ye plantar fasciitis yakabatana nemarwadzo ehudyu nekugadzirisa kuti mararamiro avo ari kukanganisa sei plantarflexion uye mutoro wavo pane simba. -kubvisa zvimiro zvepasi pevhu zvinogona kunge zvakanaka zvekutangira mukudzivirira uye kurapwa kweplantar fasciitis yakabatana nekurwadziwa kwehudyu. ( Hamstra-Wright et al., 2021 )
Chii chinonzi Plantar Fasciitis? -Vhidhiyo
VIDEO
Kwete-Kuvhiya Solutions Kuderedza Plantar Fasciitis
Kana zvasvika pakuderedza plantar fasciitis mumuviri, vanhu vazhinji vanotsvaga kurapwa kusiri kwekuvhiya kunogona kuderedza marwadzo kubva kuplantar fascia. Mishonga isiri-yekuvhiya inodhura uye inogona kuderedza marwadzo kubva kuplantar fasciitis uye zviratidzo zvayo zvinosanganiswa, sekurwadziwa kwehudyu. Zvimwe zvezvibatsiro zveasina-kuvhiya marapirwo ari kuvimbisa, sezvo vane njodzi yakaderera yezvipingamupinyi, kusvikika kwakanaka, uye kunyange nehupamhi hwekurerutsa mutoro wema mechanical pa plantar fascia pavanenge vachiita mabasa enguva dzose. ( Schuitema et al., 2020 ) Mamwe ekurapa asiri ekuvhiya anogona kusanganisirwa nevanhu vazhinji anosanganisira:
Kutarisa maitiro Orthotic zvishandiso Chiropractic care Massage therapy Acupuncture/electroacupuncture Spinal decompression
Aya marapirwo asiri ekuvhiya haangobatsiri kuderedza plantar fasciitis asiwo anobatsira kuderedza kurwadziwa kwehudyu. Semuenzaniso, kupera kwepelinha kunogona kubatsira kudzoreredza hudyu kufamba nekutambanudza lumbar musana uye kusunungura migumo yepasi kubva pakushaya chiveve uchisimbisa mhasuru dzakasimba. ( Takagi et al., 2023 ) Electroacupuncture inogona kukurudzira acupoints emuviri kuburitsa endorphins kubva kumucheto wezasi kuderedza kuzvimba kweplantar fascia. ( Wang et al., 2019 ) Apo vanhu vanotanga kuita shanduko duku mumararamiro avo, sekupfeka shangu dzakakodzera uye kusatakura kana kusimudza zvinhu zvinorema zvinorema, zvinogona kufamba nenzira yakareba kudzivirira plantar fasciitis uye kurwadziwa kwehudyu kubva pakudzoka zvakare kunogona kuenda kure. Kuve nehurongwa hwekurapa hwemunhu hunogona kuita kuti vanhu vazhinji vari kutsvaga marapirwo asiri ekuvhiya vave nemhedzisiro iri nani pahutano hwavo uye kufamba uku vachidzivirira matambudziko enguva refu.
References
Ahuja, V., Thapa, D., Patial, S., Chander, A., & Ahuja, A. (2020). Chirwere chehudyu kurwadziwa muvakuru: ruzivo rwezvino uye ramangwana rinotarisira. J Anaesthesiol Clin Pharmacol , 36 (4), 450-457. doi.org/10.4103/joacp.JOACP_170_19
Buchanan, BK, Sina, RE, & Kushner, D. (2024). Plantar Fasciitis. In StatPearls . www.ncbi.nlm.nih.gov/pubmed/28613727
Hamstra-Wright, KL, Huxel Bliven, KC, Bay, RC, & Aydemir, B. (2021). Njodzi Zvinokonzera Plantar Fasciitis muPhysically Active Individuals: A Systematic Ongororo uye Meta-analysis. Mitambo Hutano , 13 (3), 296-303. doi.org/10.1177/1941738120970976
Lee, JH, Shin, KH, Jung, TS, & Jang, WY (2022). Lower Extremity Muscle Performance uye Foot Pressure muVarwere Vane Plantar Fasciitis vane uye vasina Flat Foot Posture. Int J Maererano neHurumende yeHurumende , 20 (1). doi.org/10.3390/ijerph20010087
Schuitema, D., Greve, C., Postema, K., Dekker, R., & Hijmans, JM (2020). Kubudirira kweMechanical Kurapa kwePlantar Fasciitis: Ongororo Yakarongeka. J Sport Rehabil , 29 (5), 657-674. doi.org/10.1123/jsr.2019-0036
Takagi, Y., Yamada, H., Ebara, H., Hayashi, H., Inatani, H., Toyooka, K., Mori, A., Kitano, Y., Nakanami, A., Kagechika, K., Yahata, T., & Tsuchiya, H. (2023). Decompression ye lumbar spinal stenosis pane intrathecal catheter yekuisa nzvimbo panguva ye intrathecal baclofen therapy: nyaya yenyaya. J Med Case Rep , 17 (1), 239. doi.org/10.1186/s13256-023-03959-1
Wang, W., Liu, Y., Zhao, J., Jiao, R., & Liu, Z. (2019). Electroacupuncture versus manual acupuncture mukurapa plantar chitsitsinho kurwadziwa syndrome: kudzidza protocol kune inouya randomized controlled trial. BMJ Open , 9 (4), e026147. doi.org/10.1136/bmjopen-2018-026147
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