Chepetsani, Sinthani, ndi Kuteteza Mabungwe

Zamkati

• Chidule
• Malangizo 15 oyendetsera bunions
• Kukhala ndi mapazi athanzi
• Valani nsapato zoyenera
• Gulani nsapato madzulo
• Onetsetsani kuti phazi lanu lili ndi chithandizo choyenera ndipo likugwirizana moyenera
• Khalani pa thupi lolemera
• Pewani mapazi anu
• Zambiri pazambiri
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chidule

Ngakhale ma bunions alibe zizindikiro, ambiri amakhala ofiira, otupa, komanso opweteka. Zitha kukhala zopweteka kwambiri kwakuti zimakuvuta kuvala nsapato kapena kuyenda. Kuvala nsapato zomwe sizimayenda bwino kapena kukhala ndi nsapato zazitali kumatha kukulitsa mabulu.

Kuchita opaleshoni kumafunika kuthetseratu bunion, koma pali zinthu zomwe mungachite kuti muchepetse zizindikilo zanu ndikukwaniritsa mapangidwe a bunion.

Malangizo 15 oyendetsera bunions

1. Valani nsapato zoyenera. Valani nsapato zoyenera. Nsapato zanu siziyenera kukhala zolimba, gawo lakumapazi liyenera kukhala lotambalala, ndipo chidendene liyenera kukhala lochepera 1 mpaka 2 mainchesi. Iyeneranso kuthandizira bwino phazi lanu.

2. Pewani mapepala. Pewani kuvala zikopa ndi nsapato zina zomwe sizikuthandizira chifukwa zimapanikiza kwambiri chala chachikulu chakuphazi.

3. Dziwani mayeso anu. Funsani wogulitsa kuti aone kutalika ndi kupingasa kwa phazi lanu mukamagula nsapato kuti muthandize kuti mukhale oyenera.

4. Kukula kwa nsapato mosatonthoza osati nambala. Nsapato zamakampani osiyanasiyana zimatha kukula mosiyanasiyana. Nthawi zonse muzipita pazomwe zili bwino, osati kukula kwa phazi lanu.

5. Gwiritsani ntchito zolemba mu nsapato zanu, kotero phazi lanu limayendetsedwa bwino ndipo chipilalacho chimathandizidwa. Mutha kugwiritsa ntchito zomwe zimagulitsidwa m'masitolo ogulitsa mankhwala kapena kukhala ndi mankhwala opangira mankhwala.

6. Tambasulani zala zanu. Chotsani nsapato zanu kwakanthawi ndikugwedeza zala zanu pamene mukugwira ntchito kapena kunyumba kuti muchepetse kupanikizika kwanu.

7. Sungani zala zanu zakunja. Gwiritsani zala zazala usiku kapena mutavala nsapato kuti muchepetse kupanikizika kwanu.

8. Sambani ma bunions anu. Phimbani ma bunions anu ndi ziyangoyango za bunion kapena chikopa cha khungu kuti muchepetse zina ndikupangitsa kuti bunion isakhumudwitsidwe ndi nsapato zanu.

9. Lembani mapazi anu m'madzi ofunda ndi mchere wa Epsom kuti muwatonthoze komanso muchepetse kutupa.

10. Yendetsani phazi lanu. Gwiritsani ntchito mapaketi oundana kuti muchepetse kutupa ndi kutupa khungu lanu likayamba kupweteka.

11. Tengani zothetsa ululu za NSAID. Tengani mankhwala osagwiritsa ntchito steroidal anti-inflammatory, monga ibuprofen kapena naproxen, kuti muchepetse kutupa ndi kupweteka.

12. Kwezani mapazi anu mukakhala pansi kuti muchepetse kutupa ndi kupweteka.

13. Pumulitsani mapazi anu kangapo patsiku, makamaka ngati mwakhalapo tsiku lonse.

14. Sisitani phazi lanu ndipo pamanja sinthanitsani chala chanu chachikulu chakumanja kuti minofu yanu ikhale yofewa komanso chala chofewa. Kupukusa mpira wamiyendo pansi pa phazi lanu ndi njira yabwino yosisita.

15. Chitani masewera olimbitsa thupi. Kukhala ndi minofu yafooka yophatikizika kumatha kuphatikizidwa ndi zovuta zambiri komanso kuyenda kwamavuto omwe ali ndi ma bunions. Zochita zina zabwino zolimbitsa minofu yanu ndi:

• Ndi chidendene chanu ndi phazi lanu (mpira wa phazi lanu) pansi, kwezani zala zanu mmwamba. Gwiritsani masekondi asanu ndikumasulidwa.
• Ndi chidendene chanu ndi phazi lanu pansi, kwezani zala zanu ndikuziwaza padera. Fikitsani chala chanu chakumanja pansi, kenako ndikusuntha chala chanu chachikulu mkati mwa phazi lanu. Gwiritsani masekondi asanu ndikumasulidwa.
• Ndi mapazi anu pansi ndikugwada mawondo anu, kwezani zidendene zanu pamene mukukanikiza pansi ndi chala chanu chachikulu. Gwirani masekondi asanu ndikumasulidwa.

Mapazi anu ayenera kukhala opanda kanthu mukamachita masewera olimbitsa thupi. Bwerezani zolimbitsa thupi zilizonse mpaka minofu yanu itatopa. Zochitazo zitha kuchitika mutakhala pansi, kuyimirira pamapazi awiri, kapena kuyimirira ndi phazi limodzi. Yambani pamalo aliwonse abwino ndikukwera pamalo otsatirawo momwe mungathere. Muyenera kuyesa kuzichita tsiku lililonse.

Kukhala ndi mapazi athanzi

Mutha kukhala pachiwopsezo chachikulu chotenga mabungu ngati:

• bunions amathamanga m'banja lanu
• phazi lanu silinayendetsedwe bwino kotero mkati mwake mumathandizira kulemera kwanu konse kapena phazi lanu lili ndi chipilala chakugwa (lathyathyathya)
• muli ndi vuto lotupa, monga nyamakazi ya nyamakazi
• muli ndi ntchito pomwe muli pamapazi anu kwambiri

Ngati zina mwa izi zikukukhudzani kapena mukuyamba kukhala ndi bunion, pali zinthu zomwe mungachite kuti muteteze mabulu kapena kuwaletsa kuti asawonjezeke. Malangizo ena othandiza ndi awa:

Valani nsapato zoyenera

Mwina chinthu chofunikira kwambiri chomwe mungachite kuti mapazi anu azikhala osangalala ndikuthandizira kupewa bunions ndikumavala nsapato zoyenera. Nsapato zabwino kwambiri zamiyendo yathanzi ndizotayirira pang'ono phazi lanu, khalani ndi bokosi lamiyendo yayikulu, chithandizo chabwino cha arch, ndi zidendene zosakwana mainchesi 1 mpaka 2.

Ngati mumakonda nsapato zazitali, ndibwino kuvala nthawi zina, koma simuyenera kuvala tsiku lililonse.

Zidendene za blocky, wedges, ndi nsapato papulatifomu ndizosankha bwino nsapato zokhala ndi kutalika pang'ono chifukwa izi zimatha kugawa kulemera kwanu moyenera kupondera phazi lanu kapena kukhala ndi mbali yopepuka yomwe simakukankhirani ku mipira ya mapazi anu.

Nsapato zomwe muyenera kumangirira zili bwino kuposa zotchinga chifukwa zingwe zimalepheretsa phazi lanu kupita mtsogolo ndi sitepe iliyonse. Kuyenda uku kumapanikiza chala chanu chakuphazi.

Gulani nsapato madzulo

Ino ndi nthawi yabwino kuyang'ana nsapato. Mapazi anu nthawi zambiri amatupa masana, chifukwa chake amakhala akulu kwambiri madzulo. Ngati mumagula nsapato m'mawa kwambiri, amatha kukhala olimba madzulo.

Nsapato zanu ziyenera kukhala zabwino mukangogula. Simuyenera kuwaswa asanakhale omasuka.

Yendani mozungulira ndikuonetsetsa kuti nsapato ndizabwino komanso zikuyenda bwino musanagule. Mu nsapato zokwanira bwino, zala zanu sizimakhudza kutsogolo kwa nsapatoyo ndipo mutha kuzigwedeza bwino.

Onetsetsani kuti phazi lanu lili ndi chithandizo choyenera ndipo likugwirizana moyenera

Ngati phazi lanu silinagwirizane bwino kapena muli ndi mapazi athyathyathya (mabango ogwa), valani pa-counter kapena ma orthotic a mankhwala mu nsapato zanu. Izi zimatsimikizira kuti phazi lanu limayendetsedwa molondola komanso mothandizidwa bwino.

Wodwala (wopita kumapazi) kapena wina wogulitsira kunyumba amatha kutenga miyeso ya phazi lanu ndikupangira nsapato yabwino ndikupangira phazi lanu.

Palinso zidutswa zomwe mungagule zomwe zimapangitsa kuti chala chanu chachikulu chilunjika koma chimakupatsani mwayi woyenda. Kuyika ndi ma orthotic kumathandizanso kugawa kulemera kwanu moyenera pamapazi anu.

Pezani okonza bunion pa intaneti.

Khalani pa thupi lolemera

Kulemera kwa thupi lanu kumakakamiza kumapazi anu nthawi iliyonse mukatenga sitepe. Ngati mukulemera kwambiri, phazi lanu ndi zala zazikulu zakumapazi zimapanikizika kuposa momwe ziyenera kukhalira.

Kutalika kwapanikizika kophatikizana ndi chala, kumakulitsa mwayi wopanga bunion kapena kutupa ndi zilonda.

Pewani mapazi anu

Samala mapazi ako. Aviike m'madzi ofunda ndi mchere wa Epsom akatopa kapena kupweteka. Gwiritsani ntchito mafuta kuti asaume kwambiri. Khalani ndi winawake wadzisita kapena kuzipaka nthawi ndi nthawi. Ayikeni ndi kuwapumula kumapeto kwa tsiku lalitali.

Mukamayesetsa kusamalira mapazi anu, ndizochepa kuti mudzapeza mabulu kapena mavuto ena. Mapazi athanzi ndi osangalala mapazi.

Zambiri pazambiri

Bunions ndizofala kwambiri. Malinga ndi Journal of Orthopedic and Sports Physical Therapy, ku United States, anthu opitilira 64 miliyoni ali nawo.

A bunion ndi boney bump yotuluka kunja kwa cholumikizira yolumikiza chala chanu chachikulu kumapazi anu.Kwenikweni kukulitsa kwa cholumikizacho chifukwa cha kusinthasintha kwa fupa lanu lalikuru lakumapazi, ndi pansi pa fupa likusunthira panja pamene mutu ukupita kuzala zina.

Madokotala sakudziwa kwenikweni zomwe zimayambitsa mabulu, koma amaganiza kuti mavuto omwe ali ndi phazi, kuphatikiza kutchulidwa kwambiri, amachititsa kuti thupi lanu lisinthe, ndikupanikizika pachala chanu chakumapazi. Kupanikizika uku kumapangitsa fupa kusuntha. Madotolo amaganiza kuti pang'ono pang'ono amabadwa.

Kutenga

Popeza atha kulandira pang'ono, simungatsimikizire kuti simudzapeza mabungu, koma pali zinthu zambiri zomwe mungachite kuti muwateteze. Mukayamba kukhala ndi bunion, yambani kugwiritsa ntchito mankhwala apanyumba mwachangu momwe mungathere.

Simungathe kuzichotsa popanda opareshoni, koma mutha kuchepetsa zizindikirazo ndikuwathandiza kuti asawonongeke.