Okuqukethwe
I-flat-footedness ithinta u-50% wabantu bomhlaba. Kodwa iphesenti elincane kuphela labantu elikhalayo futhi lizama ukulwa nalesi sifo. Cabangela indlela izinyawo eziyisicaba.
Izinhlobo zezinyawo eziyisicaba
Izinyawo eziyisicaba yilezi:
1. Ukuzalwa
Ingatholwa njengefa, ivele ngesikhathi sokuzalwa ngenxa yobuthakathaka bemisipha kanye nethoni ye-ligament, ne-atrophy yamaphethelo aphansi omzimba.
2. Okutholiwe
Yakhiwe ngemithwalo eqhubekayo emilenzeni: ngomsebenzi onzima emilenzeni, kubasubathi abanokuphakanyiswa njalo kwezisindo. Futhi, izinyawo eziyisicaba zivamile kubantu abakhuluphele ngokweqile. Ingase yakheke ngesikhathi sokukhulelwa. Izicathulo ezingakhululekile, ikakhulukazi izingane ezenza inkonzo yezempi, nazo zinomthelela ekubukeni kwalesi sifo.
Kunezinhlobo ezahlukene zezinyawo eziyisicaba: eziqinile nezihambayo, ezinde futhi eziphambene.
Masingangeni sijule ku-anatomy kanye ne-physiology. Kungcono ukubonana nodokotela ngale ndaba: i-orthopedist kanye ne-osteopath.
Ukuzivocavoca kwelashwa kanye nokuvinjelwa kwezinyawo eziyizicaba
Into ebaluleke kakhulu ekulweni nezinyawo eziyisicaba ukuqeqesha imisipha yonyawo ukuthuthukisa i-arch yonyawo nokuhamba kwayo.
Ukuze uzilolonge, uzodinga ama-massage amabhola obunzima obuhlukene, ama-massage, ama-rollers, amatshe amancane, ithawula ngisho namapensela.
1. Zifudumeze izinyawo
Hlala phansi, uqondise imilenze yakho, donsa amasokisi akho ngakuwe, usakaze izinzwane zakho ngangokunokwenzeka. Manje donsa izinzwane zakho phambili, njengokungathi ufuna ukuthinta phansi ngezinzwani zakho. Phinda umsebenzi izikhathi ezingu-20.
2. Bhele ukuhamba
Yima ngaphandle kwezinyawo zakho bese uhamba nje. Kulo msebenzi, iminwe idwetshwa futhi i-arch yonyawo yenziwe kahle kakhulu.
3. Ukuvivinya ithawula
Hlala esihlalweni, wendlala ithawula phansi phambi kwakho. Ngezinzwane zakho, qala ukuqoqa ithawula ngaphansi konyawo lwakho. Ukuzivocavoca kwenziwa ngokushintshana ngomlenze owodwa.
4. Zivocavoce ezinzwaneni ngamabhola okubhucunga
Hlala esihlalweni, ubeke amabhola e-massage ngaphansi kwamakhothamo ezinyawo zakho. Gcina amasokisi akho phansi. Hambisa izithende zakho ezinhlangothini, uzehlisele phansi ngangokunokwenzeka. Umsebenzi awukona ukuwisa ibhola ngaphansi konyawo.
5. Ukujikijela ibhola
Hlala phansi ubeke izandla zakho phansi. Thatha ibhola le-massage ngezinyawo zakho bese uphonsa phezulu ngangokunokwenzeka.
6.Imiqingo
Kulo msebenzi, okulandelayo kufanelekile: induku yokuzivocavoca, i-massage roller, izimpawu ezijwayelekile. Beka noma iyiphi into phansi, beka unyawo lwakho kule nto futhi wenze ama-roll-to-toe rolls. Umsebenzi uwukugcoba i-arch yonyawo.
7. Ukubamba ngezinzwane
Ukudweba nokubamba izinto ngezinzwane zakho kungenye yezivivinyo zezinyawo eziphumelela kakhulu.
- Thatha iphepha. Thatha ipensela, ipeni noma ipeni elizwakalayo ngezinzwane zakho bese uqala ukudweba.
- Amatshe amatshe, amaduku, ama-noodle amakhulu, konke kuzokwenza. Hlakaza futhi uqoqe.
8. Ukuhamba ungafake zicathulo
Thenga ama-massage asekhaya futhi uhambe kuwo ngezinyawo ezingenalutho. Nganoma yiliphi ithuba emvelweni, ezweni, ogwini lolwandle, khumula izicathulo zakho uhambe ungafake zicathulo futhi.
Ukuzivocavoca okuchazwe kufanelekile kokubili izingane kanye nabantu abadala. Umsebenzi wabo oyinhloko ukukhulisa ukuhamba kwezinyawo nokwenza imisipha ye-arch isebenze. Ukuqeda izinyawo eziyisicaba kuwumsebenzi omude futhi onzima, ukuzivocavoca kufanele kwenziwe nsuku zonke. Kungaleso sikhathi kuphela lapho umphumela oyifunayo uzovela.