Zovulala Zoyambira 5 (ndi Momwe Mungapewere Zonse)

Zamkati

• Bondo la Runner
• Iliotibial Band Syndrome
• Plantar Fasciitis
• Matenda a Piriformis
• Zotsatira za Tibialis Tendonitis
• Onaninso za

Ngati mwangoyamba kumene kuthamanga, mwatsoka ndinu watsopano kudziko lonse la zowawa ndi zowawa zomwe zimabwera makamaka chifukwa chowonjezera mtunda wochuluka posachedwa. Koma kuyamba-kapena kubwerera kuzinthu zothamanga sikuyenera kukuyambitsani mavuto. Kupatula apo, pali zoyambira zingapo zopewera kuvulala-ndipo zina zilibe chochita ndi momwe mumagunda pamsewu. (Psst! Awa ndi Zochita 5 Zomwe Zimayambitsa Kuvulala.)

Ponena za kupweteka kwanu, tathetsa 'em. Nazi zovulala zisanu zomwe zimafala, kuphatikiza momwe mungapewere ndikuzithandizira zikagunda.

Bondo la Runner

Zithunzi za Corbis

Patellofemoral pain syndrome, yomwe imadziwika bwino kuti "Runner's Knee," ndiyomwe imayambitsa ululu womwe umagunda pa kneecap. Kukwiya kwa tendon, cartilage, mafuta opaka pansi pa patella, kapena minofu ina ingakhale chifukwa cha matenda angapo monga kugwiritsira ntchito mopitirira muyeso, kusalinganika kwa minofu, mavuto a phazi, bondo lolakwika, kapena zina.

Pewani izi: Limbitsani ma quadriceps ndi ma glutes anu, akutero Mike Silverman, dokotala wamankhwala pachipatala cha Special Surgery's Sports Rehabilitation and Performance Center ku New York City. Izi zidzakuthandizani kusuntha katunduyo kuchokera m'maondo anu kupita kumapazi anu. Gwiritsani ntchito chopukusira thovu kuti gulu lanu la IT likhale lotayirira komanso loyenda, ndikusunga minyewa yanu, ma quadriceps, ndi miyendo ya ana a ng'ombe ndi matambalo osunthika (monga awa 6 Active Stretches You should be Doing).

Pulumutsani: "Ngati mupanga bondo la wothamanga, kugubuduza thovu ndi njira yabwino yochepetsera zizindikiro," akutero Silverman. Kuphatikiza apo, ikani bondo lanu ndikugwiritsa ntchito tepi yochizira zotanuka, monga Kinesio kapena KT Tape, kuti mukhazikitse patella yanu ngati njira yanjira zitatu.

Iliotibial Band Syndrome

Zithunzi za Corbis

Gulu la iliotibial - ligament yomwe imachokera ku pelvis yanu kuti iwoneke kunja kwa ntchafu yanu imathandizira bondo lanu pamene mukuthamanga. Ngati yayamba kukhala yolimba, mutha kumva kupweteka kwa bondo.

Pewani izi: Monga momwe zilili ndi bondo la wothamanga, kulimbitsa thupi lanu ndilofunika, komanso kugwiritsa ntchito chopukusira thovu kuti muponde gulu lanu la IT, Silverman akuti. Onjezani mileage pang'onopang'ono, ponyani nsapato zatha, pitani mosavuta kutsika kuthamanga, ndikusintha mayendedwe nthawi zambiri pamsewu.

Pulumutsani: Ngati simunayambire matenda a IT band, ndi nthawi yoyamba. "Kupukuta thovu kumatha kuthandizira kupweteka," akutero Silverman. Onjezerani glute, hamstring, ndi quad ikutambalanso. (Khalani Omasulidwa! Gulu Labwino Kwambiri la IT Likutambasula.)

Plantar Fasciitis

Zithunzi za Corbis

The plantar fascia ndi gulu la minofu mu phazi lanu lotambasuka kuchokera ku chidendene mpaka kumapazi anu. Misozi yaying'ono mu fascia imayambitsa kutupa ndipo, nayo, kupweteka kwambiri kwa chidendene. Nthawi zambiri mumamverera m'mawa kapena mutakhala nthawi yayitali kapena kuyimirira.

Pewani izi: Sungani miyendo yanu yakumunsi ndi miyendo yolumikizana ndi ana anu amphongo ndi plantar fascia, kuwonjezera pazolimbitsa zolimbitsa thupi.

Pepani: Ngati mukuyamba kukwiya pansi pa phazi lanu, kupindika usiku kungathandize, akutero Silverman. "Kugubuduza gofu kapena botolo la madzi ozizira kumunsi kwa phazi lanu kumagwiranso ntchito."

Matenda a Piriformis

Zithunzi za Corbis

Minofu ya piriformis kumbuyo kwanu imakhazikika pamalumikizidwe anu amchiuno, imakuthandizani kuti musamawonongeke, ndipo imakupatsani mwayi wosunthira phazi lanu. Minofu ikamapanikiza mitsempha ya sciatic ndi mphamvu yochulukirapo, mutha kumva kupweteka pakunena kwanu kapena kukuwa komwe kumayenda mpaka kumapazi anu.

Pewani izi: Tanena kale ndipo tidzanenanso kuti: "Limbitsani glutes kuti muteteze piriformis kuti ikhale yolimba komanso yokwiya," akutero Silverman. Komanso, ntchito yayikulu-kuphatikiza abs yanu, kumbuyo kwanu, ndi minofu ya m'chiuno-ndichinsinsi.

Pepani: Tengani mpira wa lacrosse kapena tenisi kuti mutulutse ma glutes anu, kukumba mozama mu minofu. "Kuyenda koyambirira komanso pambuyo mutathamanga kumatha kuthandiza kuchepetsa zizindikilo," akutero a Silverman. Pitirizani kuti mpirawo ukhale wosavuta kuti upitirire nthawi zonse tsiku lonse. (Yesani imodzi mwanjira izi 6 Zokuthandizani Kuchepetsa Minofu Yotupa Pambuyo Podzionetsera.)

Zotsatira za Tibialis Tendonitis

Zithunzi za Corbis

The posterior tibialis tendon ili ndi ntchito yofunikira: thandizo la arch. Tendon imagwirizanitsa minofu yanu ya ng'ombe mkati mwa bondo lanu. Mukakwiya, kutupa, kapena kung'ambika, mukhoza kuyang'ana phazi ndi kupweteka kwa akakolo, pamodzi ndi ziboda zomwe zimagwa pang'onopang'ono pakapita nthawi zomwe zimapangitsa kuti mapazi aphwanyidwe.

Pewani: Musanagule zokankha zabwinozi, pitani ku sitolo yogulitsira yakomweko kuti muyesedwe phazi lanu. Kutalika kwa chiwombankhanga kumatsimikizira kuchuluka kwa mapiko anu mkati kapena kunja pamene mukuthamanga, choncho, ndi nsapato ziti zomwe zingakuthandizireni bwino-nsapato yopanda ndale yomwe imalola phazi lanu kugudubuza mwachibadwa mkati, kapena kukhazikika kapena kusuntha nsapato zomwe zimalepheretsa kuyenda. njira imodzi kapena imzake. "Kuonetsetsa kuti mukuyenda ndi nsapato yolondola kumatha kuchepetsa kuvulala komwe kungachitike kuphatikizapo tendonitis," akufotokoza Silverman. Komanso, kulimbitsa mwendo wanu wam'munsi-ndi mwana wa ng'ombe makamaka-kutha kuteteza ena mwa zowawa zomwe zimavutitsa othamanga omaliza.

Pepani: Kutikita ndi kuzizira malowa kuti muchepetse zizindikilo, akutero a Silverman. Pumulani kapena sinthani zolimbitsa thupi zomwe zimakusiyitsani phazi lanu kwakanthawi, ndipo ganizirani kukhala oyenera mafupa. (Ngati mukungoyamba kuchita masewera olimbitsa thupi, onetsetsani kuti simukudzikakamiza kuti muchepetse malire anu. Fufuzani Zizindikiro 5 Izi Mukuzigwiritsa Ntchito.)

Onaninso za