Izi Ndi Zomwe Zikuchitika Kumapazi Anu Tsopano Popeza Simumavala Nsapato

Zamkati

• Ubwino ndi Zoipa Zovala Nsapato Nthawi zambiri
• Momwe Mungasungire Mapazi Anu Amphamvu Ndi Otetezedwa
• Osataya nsapato kwathunthu.
• Sakanizani nsapato zothandizira zamkati ndi masilipi.
• Sinthasintha kudzera mukusonkhanitsa nsapato.
• Onjezani zolimbitsa thupi zolimbitsa thupi kwanu.
• Mverani ku mapazi anu.
• Onaninso za

Pokhala ndi nthawi yochuluka m'nyumba chaka chathachi chifukwa cha mliriwu, zimakhala zovuta kukumbukira zomwe zimamveka kuvala nsapato zenizeni. Zachidziwikire, mutha kuwapanga kuti azithamanga nthawi ndi nthawi, koma kwakukulu, nsapato zothandizana nazo zakhala kumbuyo kwa otumphuka owoneka ngati nyama ndi zina zomwe zimakonzedwa ndi sherpa.

"Moyo wathu wakunyumba wasintha kwambiri nsapato zomwe timavala," akutero a Dana Canuso, D.P.M., dokotala wodziwitsa za matenda a podiat ndi dokotala wa ana ku New Jersey. "Ambiri a ife tasiya nsapato ndi nsapato kupita kuzitali komanso [opanda] nsapato, ndipo kusinthaku kumakhudza mbali zambiri zamapazi."

Ngakhale kusintha kwa nsapato sikunakhale koipa (mwachitsanzo, Canuso akulemba kuti anthu ambiri tsopano amakonda kuvala nsapato tsiku lonse kotero kuti kuyenda koyenda kumakhala kosavuta), omwe savala chilichonse koma nsapato zabwino - kapena opanda nsapato - akhoza kupanga maziko azovuta zamapazi mtsogolo chifukwa. Koma kodi kupita opanda nsapato ndikoyipa kwambiri? Nazi zomwe akatswiri akunena za kuwononga nthawi yochuluka popanda nsapato.

Ubwino ndi Zoipa Zovala Nsapato Nthawi zambiri

Mwambiri, kuvala nsapato ndichinthu chabwino chifukwa chimapereka chitetezo ndi chithandizo. Koma ngati mwakhala mukukonda moyo wopanda nsapato, pali nkhani yabwino: ili ndi zabwino zina.

"Popanda kuthandizidwa ndi nsapato, mapazi anu amagwira ntchito molimbika kuti azikhala olimba komanso okhazikika, zomwe zimawapatsa kulimbitsa thupi kwambiri," atero a Bruce Pinker, D.P.M., dokotala wodziwika bwino wopanga matabwa ku New York.

Kuyenda opanda nsapato kumakukakamizani kuti mugwiritse ntchito minofu yanu - zonse zakunja komanso zamkati - kuposa nthawi yomwe amathandizidwa ndi nsapato. Minofu yakunja kwa phazi imachokera pamwendo ndipo imalowa m'malo osiyanasiyana phazi, kulola kusuntha monga kuloza phazi lanu kutali ndi mwendo wanu, kukweza phazi lanu kumayendedwe anu, ndikusuntha mapazi anu mbali ndi mbali. Minofu yamkati imapezeka mkati mwa phazi la phazi ndikusamalira kayendedwe kabwino kagalimoto monga kusinthasintha zala zanu ndikukhalabe bwino mukuyenda. (Zokhudzana: Momwe Mapazi Ofooka ndi Kuyenda Koyipa kwa Ankle Kumakhudzira Thupi Lanu Lonse)

Kuonjezera apo, kupita kunja opanda nsapato - kutchedwa "dothi" kapena "grounding" - makamaka kungagwiritsidwe ntchito ngati malingaliro a cathartic, chifukwa amakukakamizani kuti muchepetse ndikuzindikira malo anu. "Anthu ambiri amayenda opanda nsapato kuti alumikizane ndi Mayi Nature, ndipo kulumikizana kumeneku kungakhale kochizira," akutero Pinker. Ngakhale sayansi imatsimikizira izi: Kafukufuku wapeza kuti kungolumikizana mwachindunji ndi Dziko Lapansi (kudzera pamapazi anu, mwachitsanzo) kungachepetse chiopsezo cha mavuto a mtima, kupweteka, ndi kupsinjika maganizo.

Zonse zomwe zanenedwa, kudziletsa ndikofunikira. "Mwachidziwitso, kuyenda opanda nsapato ndikopindulitsa chifukwa ndimayendedwe achilengedwe - koma ngati atachitika kwakanthawi, atha kubweretsa mavuto," atero a Daniel Cuttica, DO, phazi ndi bondo wovomerezeka ku Virginia dokotala wa opaleshoni wa The Centers for Advanced Orthopedics.

Chifukwa cha kuvuta kwa phazi ndi akakolo (mafupa 28, mafupa 33, ndi mitsempha 112 yoyang'aniridwa ndi 13 yakunja ndi minofu 21 yamkati), ndizosatheka kuti mbali zonse za phazi la munthu zizigwira ntchito mosalowerera ndale, atero Canuso . Ichi ndichifukwa chake nsapato zokonzedwa bwino komanso zomangidwa bwino zimapitirizabe kukhala gawo lofunikira kuti mapazi anu akhale pafupi ndi ndale momwe mungathere. "Kusalinganika kulikonse kwa mphamvu, kapena malo a minofu imodzi pamwamba pa inzake, kungayambitse mitsempha, minofu ina, kapena mafupa kuti asunthike, zomwe zimayambitsa nyamakazi ndi kuvulala kotheka," akutero.

Kuyenda kapena kuyimirira wopanda nsapato zazitali - makamaka, pansi pothina - kumatha kubweretsa kukakamizidwa ndi kupsinjika pamapazi chifukwa chosowa khushoni ndi chitetezo, zomwe zimatha kubweretsa ululu wamapazi monga plantar fasciitis (kupweteka ndi kutupa pansi) Kupweteka kwa phazi lanu), metatarsalgia (kupweteka kwa mpira wa phazi), ndi tendonitis (kutupa kwa tendon).

"Awo omwe amatchulidwa [amakonda kutchulidwa] kapena mtundu wa phazi lathyathyathya amakhala ndi chizolowezi chovulala posavala nsapato popeza akusowa thandizo lomwe likufunika kuti alimbikitse kusalowerera ndale," akutero Canuso. Pakadali pano, anthu okhala ndi zipilala zazitali amafuna khushoni yambiri kuti igwire bwino ntchito. Chifukwa kupanikizika konse kumayikidwa pa mpira ndi chidendene cha phazi motsutsana ndi pakati pa phazi lonse pamene sans-nsapato, kupanikizika kowonjezereka pamaderawa kungayambitse kupsinjika maganizo ndi ma calluses. Mukasiya

Zachidziwikire, kusankha nsapato kumafunikira. Ngati mumakonda kuvala nsapato zokhala ndi zingwe zopapatiza kapena zopindika kapena zidendene zazikulu kuposa mainchesi 2.5, kupita opanda nsapato kumatha kukhala zoyipa zochepa. "Nsapato zopapatiza komanso zopindika zimatha kubweretsa ma hammertoes, bunions, ndi misinizo, pomwe nsapato zazitali kwambiri zimatha kuyambitsa metatarsalgia komanso kupindika kwa akakolo," akutero Pinker.

Ndipo ngakhale kuyenda opanda nsapato kungamve kumasuka, pali chinachake choti chinenedwe kuti mapazi anu akhale otetezeka, pamlingo wina wake. "Nsapato zimatetezeranso phazi lanu ku zinthu monga zinthu zakuthwa pansi ndi malo olimba," akutero a Cuttica. "Nthawi zonse mukamayenda opanda nsapato, mumawonetsa mapazi athu ku ngozizi." (Zogwirizana: Ma Foot-Care Products Podiatrists Amadzigwiritsa Ntchito Okha)

Momwe Mungasungire Mapazi Anu Amphamvu Ndi Otetezedwa

Phazi lolimba ndi lomwe limagwira ndi minofu, mafupa, ndi mitsempha yonse mosalowerera ndale, kuthandizira mokwanira kulemera kwa thupi lanu ndikukulolani kuyendetsa thupi lanu m'njira yomwe mukufuna: kutsogolo, kumbuyo, chammbali. Zimapereka maziko olimba a thupi lanu kuyambira pansi mpaka pansi. "Kufooka kulikonse phazi kumatha kukhudza makina amomwe mumayendera, zomwe zimatha kubweretsa zovuta kumadera ena amthupi ndipo zimatha kupweteketsa kapena kuvulaza," akutero a Cuttica.

Gwiritsani ntchito malangizowa kuti mupeze moyo wabwino wopanda nsapato ndi nsapato ndikuphunzira momwe mungasungire mapazi anu olimba.

Osataya nsapato kwathunthu.

Ndibwino kuti mapazi anu azipuma mukamatuluka, koma ngati mukugwira ntchito, kuphika, kukonza, komanso kuchita masewera olimbitsa thupi, muyenera kukhala mukuvala nsapato kapena sneaker, atero Canuso. Kuphatikiza pakuthandizira mapazi anu thandizo lomwe angafunikire kuti achite bwino, zimawathandizanso kuzinthu zachilengedwe zomwe zitha kuvulaza - chala champhamvu, chidole choiwalika, mphika wamadzi otentha, kapena mwendo wapa tebulo wosayikidwa bwino .

Kupatula kumodzi kogwiritsa ntchito lamuloli? Zochita nsapato pamapazi ochitira masewera olimbitsa thupi (kapena zina zofewa), monga masewera a karati kapena yoga, zitha kulimbitsa mapazi anu ndikuwonjezera kukhazikika kumapeto kwenikweni. (Onani: Chifukwa Chake Muyenera Kuganizira Maphunziro Opanda Nsapato)

Sakanizani nsapato zothandizira zamkati ndi masilipi.

Monga mwalamulo, simuyenera kupendeketsa nsapato zanu mu "u". "Ichi ndi chisonyezo chabwino kuti sichikuthandizira mokwanira," akutero Canuso. "Mtundu wa phazi wofala kwambiri ku U.S.

Mukakhala mu R&R mode, pitani ndi slipper yomwe imakwirira pamwamba pa phazi, yokhala ndi kumbuyo kotsekeka, komanso mtundu wina wa chithandizo cha arch kapena cushioning chomwe chimayenda kutalika konse kwa slipper. (Yesani iliyonse mwa masilipi ndi nsapato zapanyumba zopangira moyo wa WFH.)

Ndipo m'malo mwawo pafupipafupi: "Slippers amatha msanga kwambiri ndipo amayenera kusinthidwa pafupipafupi kuposa nsapato zina," akutero Canuso.

Sinthasintha kudzera mukusonkhanitsa nsapato.

Ndikulimbikitsidwa kuti musinthane ndi nsapato zanu kuti musagwiritse ntchito nsapato iliyonse. Kuvala awiri omwewo nthawi zonse kumatha kukulitsa kusamvana kulikonse mkati mwa minofu ndi minyewa ya mapazi anu ndikuchulukitsa chiopsezo chanu chovulala mobwerezabwereza, atero Canuso.

Kuonjezera apo, mukamavala nthawi zambiri, amathamanga mofulumira: "Kuvala nsapato imodzi mosalekeza kungayambitse kutsika kwapamwamba kwa midsole kapena outersole (kapena zonse ziwiri)," akutero Pinker. "Ngati zigawo za nsapatozi zatha, ndizotheka kuvulala, monga kupsinjika maganizo kapena sprains."

Onjezani zolimbitsa thupi zolimbitsa thupi kwanu.

Malingana ngati simukumva zowawa, kuchita masewera olimbitsa thupi - monga awa ochokera ku American Academy of Orthopedic Surgeons - kungathandize kulimbikitsa minofu ya phazi ndikuthetsa hiatus yovala nsapato. Zochita zothandiza zimaphatikizapo kuyika phazi lanu kumapeto amodzi a chopukutira chaching'ono kapena chovala chotsuka ndikugwiritsa ntchito zala zanu kuzipiringa kwa inu (yesani kubwereza 5 ndi phazi lililonse) komanso kujambula zilembo ndi zala zanu mukuyendetsa bulu mbali zosiyanasiyana.

Muthanso kutambasula mitsempha yanu yolumikizira (yolumikizira yomwe ili pansi pamapazi). Yesani kutambasula (tambasulani chopukutira phazi lanu, kukokera phazi kwa inu ndikugwiritsanso masekondi 30, ndikubwereza katatu mbali zonse). Ndipo ngati mapazi anu ali ndi zilonda, perekani botolo lamadzi lachisanu kuti muchepetse ululu: sungani botolo lamadzi lodzaza ndi madzi kenako ndikuliyika pansi pa mapazi anu, kuyang'anira makoma anu, pafupifupi mphindi ziwiri phazi. (Kapena yesani imodzi mwama massage awa omwe anthu amalumbirira.)

"Popeza mavuto ambiri a phazi amakhudzana ndi minofu yolimba ya ng'ombe kapena kusalinganika, masewera olimbitsa thupi omwe amayang'ana m'maderawa angathandizenso kuchepetsa ululu," anatero Cuttica. Yesani kutambasula kwa ng'ombe ndi masewera olimbitsa thupi kuti mulimbikitse ndi kutambasula chigawo cha Achilles tendon (gulu la minofu yomwe imagwirizanitsa minofu ya ng'ombe ndi fupa la chidendene chanu).

Mverani ku mapazi anu.

Ngati mukuyamba kupweteka, mverani agalu anu akukuwa ndikuchepetsa njira zolimbikitsira phazi kapena kusintha. "Kugwiritsa ntchito mopitirira muyeso ndi chinthu chomwe chimayambitsa kuvulala," akutero Pinker. "Kuchita masewera olimbitsa thupi pang'onopang'ono komwe kumawonjezera zochitika pakapita nthawi, kutengera kulolerana, ndiyo njira yabwino kwambiri yopezera mapazi anu mphamvu."

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