Njira 2 Zogwiritsa Ntchito Ankle

Zamkati

• Zomwe mufunika kujambula bondo
• Tepi
• Tepi yothamanga
• Tepi ya Kinesio
• Chithandizo chothandizira
• Masitepe othamanga
• Zofunikira, koma zosafunikira, masitepe oyamba
• Masitepe aku Kinesio
• Momwe mungachotsere tepi yothamanga
• Njira zothetsera tepi yothamanga
• Masitepe ochotsa tepi ya kinesio
• Kutenga

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

Tepi yamakolo imatha kupereka kukhazikika, kuthandizira, komanso kupanikizika kwa olumikizana ndi bondo. Ikhoza kuthandizira kuchepetsa kutupa pambuyo povulala kwa bondo ndikupewa reinjury.

Koma pali mzere wabwino pakati pa bondo lodzigwedeza bwino, ndi lomwe limamangiriridwa kwambiri kapena silipereka chithandizo chofunikira.

Pitilizani kuwerenga kuti mutitsogolere tsatane-tsatane momwe tingagwiritsire bwino bondo.

Zomwe mufunika kujambula bondo

Tepi

Muli ndi njira ziwiri zikuluzikulu zogwiritsa ntchito bondo lanu: Ndi tepi yothamanga, yomwe wophunzitsira masewera amathanso kuyitanitsa zomata kapena tepi yolimba, ndi tepi ya kinesio.

Tepi yothamanga

Tepi yothamanga idapangidwa kuti iziletsa kuyenda. Tepiyo siyotambasula, motero nthawi zambiri imakhala yoyenera kukhazikika pabondo lovulala, kupereka chithandizo chofunikira popewa kuvulala, kapena kuletsa mayendedwe.

Muyenera kuvala tepi yothamanga kwakanthawi kochepa - osakwana tsiku pokhapokha dokotala atapereka lingaliro lina - popeza lingakhudze kufalikira.

Gulani tepi yothamanga pa intaneti.

Tepi ya Kinesio

Tepi ya Kinesio ndi tepi yotambasula, yosunthika. Tepi ndiyabwino kwambiri mukamafuna mayendedwe angapo mu akakolo, koma mukufuna thandizo lina. Mungafune kuvala tepi ya kinesio ngati:

• wabwerera kuzolimbitsa thupi pambuyo povulala
• wabwerera kumalo osewerera
• muli ndi akakolo osakhazikika

Tepi ya Kinesio imatha kukhala nthawi yayitali kwambiri kuposa tepi yothamanga - nthawi zambiri mpaka masiku asanu. Kutambasula kwa tepiyi nthawi zambiri sikuletsa kuyenda kwa magazi ndipo kulibe madzi, kotero mutha kusambitsabe kapena kusamba ndi tepi.

Gulani tepi ya kinesio pa intaneti.

Chithandizo chothandizira

Anthu ena amathanso kugwiritsa ntchito zida zapadera kuti azikulitsa kugwira bwino ntchito kwa tepi ndikuchepetsa kupindika kapena kusapeza bwino komwe kumatha kubweretsa nthawi zina. Zitsanzo ndi izi:

• chidendene ndi zingwe zazingwe, zomwe zimagwiritsidwa ntchito pamwamba pa phazi komanso pamwamba pa chidendene
• kutsitsi kutsitsi, komwe kumathandiza kuchepetsa kukangana komanso kulola kuti tepiyo izitsatira bwino khungu
• prewrap, yomwe ndi yofewa, yotambasula yomwe imagwiritsidwa ntchito musanachitike tepi yamasewera ndipo imapangitsa kuti tepiyo ikhale yosavuta kuchotsa

Gulani zidendene za chidendene ndi zingwe, matepi opopera, ndikulumikiza pa intaneti.

Masitepe othamanga

Popeza kugwiritsa ntchito tepi yothamanga kumaphatikizapo njira ina kuposa kinesio tepi, pali njira zingapo panjira iliyonse. Njira zonsezi zimayamba ndi khungu loyera, louma. Onetsetsani kuti mukupewa kugunda mabala kapena zilonda.

Zofunikira, koma zosafunikira, masitepe oyamba

1. Ikani mafuta opangira m'munsi mwendo, kupopera pamwamba pa phazi komanso pamiyendo.
2. Kenako, pezani chidendene kumbuyo kwa phazi, kuyambira kumbuyo kwa akakolo (pomwe nsapato zimafinya), ndikukulunga zingwe kutsogolo kwa phazi (komwe nsapato zimafinya) ngati zingafunike.

1. Ikani cholembapo phazi, kuyambira pansi pamiyendo ya phazi ndikukulunga kumtunda mpaka bondo (ndi pafupifupi mainchesi atatu pamwambapa) ataphimbidwa.
2. Tengani tepi yothamanga ndikugwiritsa ntchito zingwe ziwiri za nangula pamwamba kwambiri pachimake. Izi zimaphatikizapo kuyambira kutsogolo kwa mwendo ndikukulunga mpaka matepiwo atalikirana ndi mainchesi 1 mpaka 2. Ikani mzere wina wopitilira theka pomwe mzere woyamba ulipo.
3. Pangani chidutswa chogwedeza pogwiritsira ntchito tepi pamwamba pa chingwe chimodzi cha nangula, kuyendetsa pamwamba pa bondo, kudutsa chidendene, ndikumaliza pamalo omwewo mbali yina ya mwendo. Izi zikuyenera kuwoneka ngati zoyambitsa.
4. Bwerezani ndikuyika chidutswa chowonjezera pang'ono pakatikati pa phazi, mukuzungulira bondo, ndikukhala ndi tepi yolumikizira chingwe cha nangula.
5. Ikani chingwe china cha nangula pa tepi yotsekemera, kukulunga pafupifupi theka kuyambira koyambirira kwa chingwe chomaliza cha nangula. Izi zimathandizira kugwira chidutswacho m'malo mwake. Pitilizani kukulunga mwanjira iyi mpaka mutafika pamwamba phazi.
6. Manga chidendene pogwiritsa ntchito njira yachisanu ndi chitatu. Kuyambira pakatikati pa chipilalacho, bweretsani tepiyo phazi lanu, ndikuyang'ana chidendene. Dutsani phazi lanu ndi akakolo, pitilizani chiwerengedwechisanu ndi chitatu cha zokutira ziwiri zonse.
7. Malizitsani mwa kuyika zidutswa za tepi kuchokera kutsogolo kwa mwendo wapansi, mozungulira Chipilala kapena chidendene kupita mbali inayo. Mwinanso mungafunike zingwe zowonjezera za nangula. Simuyenera kukhala ndi malo otseguka pakhungu.

Masitepe aku Kinesio

Tepi ya Kinesio sikuphimba phazi komanso akakolo ambiri monga tepi yamasewera. Ngakhale njira zosiyanasiyana zilipo, nachi chitsanzo cha njira yodziwika bwino yothandizira ma kinesio:

1. Tengani chidutswa cha tepi ya kinesio, ndikuyamba kunja kwa bondo, pafupifupi mainchesi 4 mpaka 6 pamwambapa. Pangani zovuta ngati momwe mumatenga tepi pamwamba pa chidendene, kukoka tepiyo mbali inayo, mkati mwamkati mwa akakolo, ndikuyimilira pamlingo wofanana ndi tepi yoyamba.
2. Ikani chidutswa china cha tepi kumbuyo kwa phazi, ndikuyikapo ndi tendon yanu ya Achilles (chidendene). Lembani tepi kuzungulira bondo kuti muzizungulire mozungulira phazi. Tepi iyenera kukhala yolimba mokwanira kotero kuti phazi limapindika, komabe limamvekabe kuthandizidwa.
3. Anthu ena samazungulira tepi kuzungulira bondo, koma m'malo mwake amangodutsa X. Izi zimaphatikizapo kuyika tepi pansi pa chipilala ndikubweretsa malekezero awiriwo kutsogolo kwa mwendo wapansi kuti apange X. Mapeto a tepiyo ndiyotetezedwa kumbuyo kwa mwendo.

Momwe mungachotsere tepi yothamanga

Onetsetsani kuti muchotse tepi iliyonse yomwe mungagwiritse ntchito ngati nthawi iliyonse zala zanu zikuwoneka zofiira kapena zotupa. Izi zitha kuwonetsa kuti tepiyo ndiyothina kwambiri ndipo mwina ingakhudze mayendedwe anu.

Malinga ndi nkhani munyuzipepalayi, anthu 28 pa anthu 100 aliwonse omwe amathandizidwa ndi tepi amafotokoza zovuta zoyipa zomwe zimachitika chifukwa cha tepi yolimba kwambiri kapena zomwe zimachitika chifukwa cha tepiyo.

Njira zothetsera tepi yothamanga

1. Gwiritsani lumo (lumo lokhala ndi malekezero osongoka ndi mbali ina yosakhazikika mbali) kuti muthe kuyika lumo pansi pa tepiyo.
2. Dulani tepiyo mofatsa mpaka mutadula kwambiri tepi yambiri.
3. Pepani pang'onopang'ono tepiyo pakhungu.
4. Ngati tepiyo ikulimbikira makamaka, lingalirani kugwiritsa ntchito chopukutira chomatira. Izi zimatha kusungunula zomatira ndipo nthawi zambiri zimakhala zotetezeka pakhungu bola zitalembedwa motero.

Sakani zotsalira zomata.

Masitepe ochotsa tepi ya kinesio

Tepi ya Kinesio imapangidwa kuti izikhala masiku angapo - chifukwa chake, pamafunika kuyesetsa kwina kuti muchotse nthawi zina. Izi ndi izi:

1. Ikani mankhwala opangira mafuta, monga mafuta amwana kapena mafuta ophikira, ku tepi.
2. Lolani izi kukhala kwa mphindi zingapo.
3. Pendekera m'mphepete mwa tepiyo pansi, ndikukoka tepiyo kutali ndikukula kwa tsitsi.
4. Ngati muli ndi zomatira zotsalira kuchokera pa tepi mutachotsa, mutha kuyikapo mafuta kuti musungunuke.

Kutenga

Kujambula ma ankle kumathandizira kupewa kuvulala komanso kuchepetsa mavuto pambuyo povulala. Njira zopezera matepi zimadalira mtundu wa tepi yomwe mumagwiritsa ntchito.

Ngati mukuvutika kujambula bondo lanu, lankhulani ndi dokotala kapena katswiri wazamasewera. Atha kulangiza njira zovulaza kapena zovuta za thupi zomwe zitha kuthandiza.