Mabhuni itsoka yakajairika, kunyanya pakati pevakadzi, kunyangwe ichibatawo varume vazhinji.Kuremara kunofambira mberi kunogona kukonzera kurwadziwa kwakanyanya uye kudzikamisa zvakanyanya kufamba. Sezvineiwo, kune nzira dzisiri dzekushandisa dzinogona kubatsira kunonoka kufambira mberi kwayo, kuderedza kusagadzikana kwezuva nezuva, uye, kazhinji, kunyange kudzivirira kutanga kwayo.
Kubatanidzwa kwezviitwa zvakananga, kuchinja kweshangu, uye kuziva kwemuviri kunogona kuita mutsauko mukuru muhutano hwetsoka dzedu.Ichi chinyorwa chinotsanangudza maekisesaizi anonyanya kushanda ekuyamura bunion uye kuvandudza kufamba kwetsoka, zvichibva pane akawanda nyanzvi masosi uye zvidzidzo zvemazuva ano.
Chii chinonzi bunion uye nei ichionekwa?
Bunion, inozivikanwa nekurapa se hallux valgus, kutsauka kwechigunwe chikuru chakananga kune zvese zvigunwe.Somugumisiro wekutsauka uku, pfupa remetatarsal rinoshandura kune rimwe divi, richigadzira kuoneka uye kusingafadzi kuburitsa pazasi pechigunwe chikuru. Uku kukanganiswa kwebhonzo kunogona kupisa matishu akatenderedza, kukonzera marwadzo, kuchinja kwekufamba, uye kukanganisa chiyero chemuviri wese.
Zvikonzero zvakanyanya zvekuonekwa kwayo zvinosanganisira:
- Majini: Chimiro che metatarsal chinowanzogara nhaka.
- Kushandisa shangu dzisina kufanira, kunyanya nhete kana nechitsitsinho.
- Kupera simba mumhasuru dzetsoka, kunyanya mukubvuta chigunwe chikuru.
- Kudonha kwe plantar arch, iyo inokurudzira kushanduka kwemapfupa.
Nokufamba kwenguva, mabhuni anogona kuwedzera kana akasiyiwa asina kurapwa, achitokanganisa mabvi, mahudyu, kana kuderera kumashure., nekuda kwekuchinja kwebiomechanical mukufamba.
Kukosha kwekuchengeta tsoka dzedu kudzivirira mabhuni
Mitambo yakawanda kana maitiro ezuva nezuva haateereri kutsoka, kunyange zvazvo iri nheyo inoshanda yemuviri wedu.Tsoka dzedu dzinotsigira uremu hwedu nenhanho imwe neimwe yatinotora, ichitibvumira kufamba, kuchengetedza kuenzanisa kwedu, uye kunyange kuita mafambiro chaiwo.
Kuenderera mberi kushandiswa kweshangu dzisina kukodzera, kusava nekubatana kwekubatana kana kushaya simba kwemhasuru Vanoshandura maumbirwo etsoka, zvichiita kuti pave nekuremara semabhuni.. Nhanho isina kururama haisi kungowedzera dambudziko, asi inogona kukonzera kusagadzikana mune mamwe majoini akadai semakumbo, mabvi kana mahudyu..
Kuti shangu dzinokanganisa sei kuumbwa kwebunion
Shangu inoita basa rinokosha muhutano hwetsoka. Masneaker kana shangu dzakatetepa zvakanyanya, dzine zvigunwe zvakamanikidzwa kana zvitsitsinho zvakakwirira ndizvo zvinokonzeresa. Shangu dzinofanira kupa:
- Nzvimbo yakakwana yeminwe yako.
- Tsigiro yakanaka arch kudzivirira kuwa kwayo.
- cushioning yakakwana zvichienderana nerudzi rwenzvimbo kana kuita zvemuviri.
Kufamba usina shangu uchitenderedza imba kwakanaka kwazvo, sezvo inosimudzira kushandiswa kwemukati memhasuru yetsoka uye inovandudza proprioception, ndiko kuti, kukwanisa kwedu kuona nzvimbo uye kufamba kwezvikamu zvemuviri wedu.
Zviitiko zvinobudirira zvekubvisa mabunion
Pane maekisesaizi anobatsira kunonotsa kufambira mberi kwemabunioni.Ivo vanotarisa kwete chete pakuvandudza hukuru hwezvigunwe kufamba, asiwo pakusimbisa mhasuru dzisina simba uye kudzoreredza arch alignment.
Exercise 1: Kuparadzaniswa kwehallux
Zvinosanganisira kusimudza chigunwe chikuru chete uchichengeta zvimwe zvigunwe zvakatsigira.. Inogona kuitwa nerutsoka rumwe kana maviri panguva. Dzokorora kufamba kwekusimudza nekudzikisa chigunwe chako chikuru ka10 netsoka, mumaseti maviri kana matatu.
Exercise 2: Pianist-mhando yeminwe
Simudza zvigunwe zvako zvese uzvidzikise chimwe nechimwe, uchitanga nediki uchidzika kune hombe.Zvakajairika kuti zvive zvakaoma pakutanga, kunyanya kufambisa chigunwe chega chega, asi nekudzidzira zvinovandudza.
Basa rechitatu: Kupwanya tauro neminwe yako
Isa tauro pasi uye, usingafambisi chitsitsinho chako, edza kuchikwevera kwauri nekubata zvigunwe zvako.Ichi chiito chinosimbisa plantar uye intrinsic tsandanyama dzetsoka.
Basa rechina: Kufamba netsoka
Mira pazvigunwe zvako wofamba nhanho dzinenge gumi kusvika gumi neshanu kuenda mberi uye dzimwe gumi nhanho kumashure.. Iite nenzira dzakasiyana kuti ushande mamhasuru ese anobatanidzwa mukutsigira uye kuenzanisa.
Exercise 5: Kufamba nezvitsitsinho zvako
Ita zvakafanana nepamusoro, asi uchifamba pazvitsitsinho zvako.. Inobatsira kumisikidza tibial tsandanyama uye kuenzanisa simba kumberi uye kumashure kwetsoka.
Advanced physiology therapy maekisesaizi ekurapa mabunion
Kubva pamazuva ano physiotherapy, Kune manyorerwo maitiro uye chaiwo maekisesaizi anobatsira kuderedza kudzvanywa pane hallux uye kunatsiridza kuwedzera kwemajoini.. Pakati pavo pane:
- Passive mobilization yekutanga metatarsal, kunyanya mukukwenya kwemusana.
- Kubata zvigunwe zvinyoro zvinyoro kusunungura mubatanidzwa.
- Kuparadzanisa minwe ine elastic band kana pasina iyo, kudzorera kurongeka kwako kwechisikigo.
- Zvitsitsinho zvinosimudza uine mucherechedzo pakati pezvigunwe zvekuzorodza tsandanyama dzakasimba.
- Kushandisa kamuti kutsigira kutora nhanho diki kana feints kuvandudza rutsigiro.
Massages uye kutambanudza kudzorera kufamba
Usati waita maekisesaizi anoshanda, zvinokurudzirwa kuzorodza tsandanyama dzakasimba kana dzakaoma. Massage yakanaka:
- Inoderedza tension pazasi petsoka.
- Inobatsira kufamba kwemunwe.
- Inovandudza kutenderera.
Shandisa gorofu kana tennis bhora kukunguruka pasi petsoka dzako. Iwe unogona zvakare kubatanidza zvigunwe zvako nezvigunwe mu "handshake" chimiro kuti uzvifambise zvinyoro nyoro kumashure nekudzoka.
Kushanda plantar arch uye key muscles
Imwe yemamhasuru akakosha ekutsigira arch uye kudzivirira kutsauka kwechigunwe chikuru ndeye abductor hallucis.Iwe unogona kuidzidzisa nekusimudza zvigunwe zvako zvose, kuchengetedza chitsitsinho chako uye metatarsal zvakatsigirwa, uye wozoshanda chete nechigunwe chako chikuru, uchichiunza pasi sekunge uri kuedza kudzvanya bhatani. Kana iwe uchida kudzidza zvakawanda nezve nzira yekuvandudza tsoka rutsigiro, tinokurudzira kushanya Ichi chinyorwa pamusoro pekukuvadzwa kwemakumbo uye kurwadziwa kwemakumbo.
Inoshandawo tibialis anterior, mhasuru inobatanidza chigunwe chikuru kumberi kweshinbone. Kuti uishandise, edza kusimudza napkin kubva pasi neminwe yako mukufamba kunodzorwa.
Yoga inomira iyo inobatsira kurapa uye kudzivirira bunions
Yoga chishandiso chakanakisa chekusimbisa tsoka dzako kubva pakuona kwepasirese. Mamiriro akaita sembwa yakatarisa pasi, murwi I uye II, kana bhiriji positi inosimbisa maarches uye inonatsa kurongeka kwezvigunwe zvikuru.. Uyewo, Vanobatsira kusunungura kushushikana mumakumbo uye extensor tsandanyama, kunyanya kana tikazvibatanidza nezviitwa zvakatsanangurwa kare.
Ko kana maekisesaizi asina kukwana?
Muzviitiko zvepamberi, kana mabunion akagadzirwa zvakanyanya uye matishu akanyanya kupfupikiswa, inochengetedza kurapa inogona kunge isina kukwana.. Kumonyorora kweextensor uye flexor muscles kunogona kudzivirira kufamba kwakasununguka kwechigunwe chikuru.
Panguva idzi, kuvhiyiwa kungava ndiyo yega sarudzo inodiwa, nguva dzose pasi pekuongororwa kwenyanzvi uye sechisarudzo chekupedzisira. Zvisinei, kuchengeta muitiro wokurovedza muviri pashure pokuvhiyiwa kunokosha kuti udzivise kudzokerazve.
Kunyangwe pasina hurema huri pachena, Iwo maekisesaizi anobatsira kuvandudza hutano hwetsoka, kudzivirira kukuvara, uye kuchengetedza muviri.Kuvabatanidza mumuitiro wako wezuva nezuva kwakakosha, sezvo vachibatsira kuderedza marwadzo, kufambira mberi zvishoma nezvishoma, uye kudzivirira kuonekwa kwemabhuni.
