Njira Imodzi Yothetsera Kupweteka kwa Knee Pamene Mukuthamanga

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Uthenga wabwino: kutsamira mu zowawa pambuyo pothamanga kungathandize kuthetsa ululu. Kukwezera torso kutsogolo pamene mukuthamanga kungathandize kuchepetsa kuthamanga kwa mawondo, komwe kungathe kuchepetsa kupweteka kwa bondo (monga bondo la wothamanga) komanso mwina kuvulala, lipoti kafukufuku watsopano mu Mankhwala & Sayansi mu Masewera & Kuchita masewera olimbitsa thupi.

"Mukasunthira pakati pakatikati pa thupi lanu, imachepetsa mphamvu ya bondo lanu m'malo mwake imayika kulemera m'chiuno mwanu," akufotokoza wolemba mabuku Christopher Powers, Ph.D., director director wa Musculoskeletal Biomechanics Research Laboratory ku Yunivesite ya Southern California. Ganizirani za squatting: Mukatsika ndi torso molunjika, mumamva kutentha kwa quads. Mukamatsamira kutsogolo ndi squat, mumamva m'chiuno mwanu. Zomwezo zimathamanga, akufotokoza.

Ochita masewera othamanga ambiri amamva kupweteka kosalekeza, makamaka m'maondo awo, panjira kapena panjirayo. (Kutenthetsa mazunzo tsiku lonse ndi Njira Yosavuta Yopewera Kupweteka kwa Knee.) Njira yabwino yochitira bondo la wothamanga ndikuyang'ana osati kutera pa chidendene cha phazi lanu, koma m'malo mwa phazi lanu kapena pakati.

Ndipo kuthamangitsa njira yomenyera iyi kumachepetsa kukweza kwa bondo, kumapangitsanso kupanikizika kwambiri pamapazi, akutero Powers. Izi zitha kubweretsa kuvulala kwamavolo ngati achilles tendinitis omwe amatha kukuyimitsirani moyipa ngati bondo lophwanyika."Kutsamira kutsogolo pamene mukuthamanga kumathandiza kuchotsa kupanikizika pa bondo, ndipo, poyiyika m'chiuno, imathandizanso kuchotsa pachimake," akuwonjezera.

Kukonzekera kwake ndikosavuta: Flex zambiri m'chiuno, kulola kuti thupi lako libwere patsogolo madigiri asanu ndi awiri kapena khumi. "Ndizochepa kwambiri, ndipo simukufuna kuchita mopitirira malire ndikutsamira patali kwambiri," a Power akufotokoza. (Pezani zambiri Zowawa za M'mabondo ndi Malangizo Othamanga ndi Mlendo Blogger Marisa D'Adamo.) Tsoka ilo, pokhapokha mutakhala mukujambula mavidiyo anu, izi zikutanthauza kuti mudzafunika wina kuti akuwoneni-bwino chipatala kapena mphunzitsi wothamanga.

Ngakhale gawo limodzi lokha, lingakhale lopindulitsa modabwitsa, kotero katswiri amatha kusanthula mawonekedwe anu ndikuwonetsa zovuta zazikulu, akutero a Mphamvu. "Zitha kukutengerani nthawi kuti mukonze, koma katswiri akhoza kukuuzani chomwe chili cholakwika ndikukuthandizani kupewa kupweteka kwa mawondo ndi kuvulala," akuwonjezera.

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