I-Bunions yimeko yonyawo oluqhelekileyo, ngakumbi phakathi kwabasetyhini, nangona ichaphazela amadoda amaninzi.Yintlupheko eqhubekayo enokubangela intlungu enzima kunye nokunciphisa kakhulu ukuhamba. Ngethamsanqa, kukho iindlela ezingabonakaliyo ezinokuthi zicothise ukuqhubeka kwayo, ukunciphisa ukungonwabi kwemihla ngemihla, kwaye, kwiimeko ezininzi, zide zithintele ukuqala kwayo.
Ukudityaniswa kokuzivocavoca okuthe ngqo, utshintsho lwezihlangu, kunye nokwazisa umzimba kunokwenza umahluko omkhulu kwimpilo yeenyawo zethu.Eli nqaku linika iinkcukacha ezona zenzo zisebenzayo zokukhululeka kwe-bunion kunye nokuphucula ukuhamba kweenyawo, ngokusekelwe kwimithombo emininzi yeengcali kunye nezifundo ezihlaziyiweyo.
Yintoni i-bunion kwaye kutheni ibonakala?
I-bunion, ngokwezonyango eyaziwa ngokuba yi-hallux valgus, kukutenxa kwenzwane enkulu ukuya kwezinye iinzwane.Ngenxa yolu phambuko, ithambo le-metatarsal litshintshela kwelinye icala, lidala i-protrusion ebonakalayo kwaye ingakhathazeki kwisiseko senzwane enkulu. Oku kungahambi kakuhle kwethambo kunokutshisa izicubu ezijikelezileyo, kubangele intlungu, utshintsho kwi-gait, kwaye kuchaphazele ibhalansi yomzimba wonke.
Izizathu eziqhelekileyo zokubonakala kwayo ziquka:
- Izinto zofuzo: Ubume be-metatarsal budla ngokufunyanwa njengelifa.
- Ukusetyenziswa kwezihlangu ezingafanelekanga, ngakumbi incinci okanye ngesithende.
- Ukuphelelwa ngamandla kwimisipha yonyawo, ngakumbi xa kuxhwilwa ubhontsi wonyawo.
- Ukuwa kwe-arch plantar, ekhuthaza ukuguqulwa kwamathambo.
Ngokuhamba kwexesha, i-bunion ingaba nzima ngakumbi ukuba ingashiywa ingaphathwa, ide ichaphazele amadolo, i-hips, okanye i-back back., ngenxa yeenguqu ze-biomechanical kwi-gait.
Ukubaluleka kokukhathalela iinyawo zethu ukuphepha iibhuni
Uninzi lwezemidlalo okanye iinkqubo zemihla ngemihla aziyithobeli ingqalelo unyawo, nangona isiseko esisebenzayo somzimba wethu.Iinyawo zethu zixhasa ubunzima bethu ngalo lonke inyathelo esilithathayo, lisivumela ukuba sishukume, sigcine ulungelelwano lwethu, kunye nokwenza iintshukumo ezichanekileyo.
Ukusetyenziswa okuqhubekayo kwezicathulo ezingafanelekanga, ukungabikho kokuhamba ngokubambisana okanye ubuthathaka bemisipha Ziyiguqula indlela unyawo olume ngayo, nto leyo ebangela ukuba kubekho iziphene ezifana neebhuni.. Isinyathelo esingalunganga asigcini nje ukwandisa ingxaki, kodwa inokubangela ukungahambi kakuhle kwamanye amajoyina njengama-ankle, amadolo okanye ama-hips..
Izihlangu zichaphazela njani ukubunjwa kweebhuni
Izihlangu zidlala indima ephambili kwimpilo yeenyawo. I-sneakers okanye izicathulo ezincinci kakhulu, ezineenzwane ezixinzelelweyo okanye izithende eziphezulu zizinto ezibangela. Izihlangu kufuneka zibonelele:
- Indawo eyaneleyo yeminwe yakho.
- Inkxaso ye-arch elungileyo ukuthintela ukuwa kwayo.
- umqamelo owaneleyo kuxhomekeke kuhlobo lomhlaba okanye umsebenzi womzimba.
Ukuhamba unganxibanga zihlangu ujikeleze indlu kulungile, njengoko ikhuthaza ukusebenza kwezihlunu zangaphakathi zonyawo kwaye iphucula ukuqonda, oko kukuthi, ukukwazi kwethu ukubona indawo kunye nokuhamba kwamacandelo ethu omzimba.
Iindlela ezisebenzayo zokukhulula i-bunions
Kukho imithambo enceda ukucotha ukuqhubeka kweebhuni.Abagxininisi kuphela ekuphuculeni ukuhamba kweenzwane ezinkulu, kodwa nasekuqiniseni imisipha ebuthakathaka kunye nokubuyisela ukulungelelaniswa kwe-arch.
Umsebenzi woku-1: Ukwahlukana kwe-hallux
Ibandakanya ukuphakamisa kuphela inzwane enkulu ngelixa ugcina ezinye iinzwane zixhaswa.. Ingenziwa ngonyawo olunye okanye zombini ngexesha. Phinda intshukumo yokunyusa kunye nokunciphisa inzwane yakho enkulu ngamaxesha angama-10 ngeenyawo, kwiiseti ezi-2 okanye ezi-3.
Umsebenzi 2: Iminwe yohlobo lwepiyano
Phakamisa zonke iinzwane zakho kwaye uzithobe nganye nganye, uqale ngencinci ukuya kwenkulu.Kuqhelekile ukuba kube nzima ekuqaleni, ngakumbi ukuhambisa umnwe ngamnye ngokuzimeleyo, kodwa ngokuziqhelanisa kuyaphucuka.
Umsebenzi wesi-3: Qhwaba itawuli ngeminwe yakho
Beka itawuli emgangathweni kwaye, ngaphandle kokuhambisa isithende sakho, zama ukusitsalela ngakuwe ngokunqanda iinzwane zakho.Lo msebenzi womeleza i-plantar kunye nezihlunu zangaphakathi zonyawo.
Umsebenzi 4: Ukuhamba ngeencam
Yima ngeencam zakho uze uhambe malunga nezinyuko ezili-10 ukuya kwezili-15 ukuya phambili kwaye ezinye ezili-10 ubuye umva.. Yenza kwiindlela ezahlukeneyo ukuze usebenze zonke izihlunu ezibandakanyekayo ekuxhaseni nasekulinganiseni.
Isenzo sesi-5: Ukuhamba ngezithende zakho
Yenza okufanayo nangasentla, kodwa uhamba ngezithende zakho.. Inceda ukwenza imisipha ye-tibial isebenze kwaye ilinganise amandla ngaphambili nangasemva konyawo.
Ukuzivocavoca okuphezulu konyango lomzimba ukunyanga iibhuni
Ukusuka kwiphysiotherapy yanamhlanje, Kukho ubuchule bezandla kunye nokuzivocavoca okuthe ngqo okunceda ukunciphisa uxinzelelo kwi-hallux kunye nokuphucula ukwandiswa ngokubambisana.. Phakathi kwazo kukho:
- Ukuhlanganiswa okungahambiyo kwe-metatarsal yokuqala, ubukhulu becala ekujikweni komqolo.
- Ukutsalwa kwenzwane enkulu ukukhulula umdibaniso.
- Ukwahlula iminwe ngebhanti e-elastic okanye ngaphandle kwayo, ukuqeqesha kwakhona ulungelelwaniso lwakho lwendalo.
- Ukuphakamisa isithende ngesiphawuli phakathi kweminwe yakho ukuphumza izihlunu ezixineneyo.
- Ukusebenzisa intonga ukuxhasa ukuthatha amanyathelo amancinci okanye iifeints ukuphucula inkxaso.
Iimasaji kunye nokwelula ukubuyisela ukuhamba
Ngaphambi kokwenza umthambo osebenzayo, kuyacetyiswa ukuba ukhulule imisipha ezixineneyo okanye ziqinile. I-massage elungileyo:
- Yehlisa ukuxinezeleka kwintende yonyawo.
- Iququzelela ukuhamba komnwe.
- Iphucula ukujikeleza.
Sebenzisa igalufa okanye ibhola yentenetya ukuqengqeleka phantsi kwento yonyawo lwakho. Ungadibanisa iminwe kunye neenzwane zakho kwimilo "yokuxhawula izandla" ukuzihambisa ngobunono emva naphambili.
Ukusebenza i-arch plantar kunye nezihlunu eziphambili
Esinye sezihlunu ezibalulekileyo zokuxhasa i-arch kunye nokuthintela ukutenxa kwinzwane enkulu yi-abductor hallucis.Ungayiqeqesha ngokuphakamisa zonke iinzwane zakho, ugcine isithende sakho kunye ne-metatarsal ixhaswe, kwaye emva koko usebenze kuphela ngeenzwane zakho ezinkulu, uzise phantsi njengokungathi uzama ukucofa iqhosha. Ukuba ungathanda ukufunda ngakumbi malunga nendlela yokuphucula inkxaso yeenyawo, sincoma ukutyelela Eli nqaku malunga nokulimala kwe-instep kunye neentlungu ze-ankle.
Ikwasebenza ne-tibialis anterior, isihlunu esidibanisa inzwane enkulu phambi kwe-shinbone. Ukuyivula, zama ukuphakamisa i-napkin phantsi emgangathweni ngeminwe yakho kwintshukumo elawulwayo.
I-Yoga ibeka enceda ukunyanga kunye nokuthintela iibhuni
I-Yoga sisixhobo esihle kakhulu sokuqinisa iinyawo zakho kumbono wehlabathi. Ukuma okunje ngenja ejonge ezantsi, igorha le-I kunye ne-II, okanye ukumisa ibhulorho yomeleza i-arches kunye nokuphucula ukulungelelaniswa kweenzwane ezinkulu.. Kwakhona, Banceda ukukhulula uxinzelelo kumaqatha kunye nezihlunu ezikhuphayo, ngakumbi ukuba sibadibanisa kunye nokuzivocavoca okuchazwe ngaphambili.
Kuthekani ukuba imithambo ayonelanga?
Kwiimeko eziphambili, xa i-bunion iphuhliswe kakhulu kwaye izicubu zifutshane kakhulu, unyango olulondolozayo lunokwanela.. Ukujija i-extensor kunye ne-flexor muscle kunokuthintela ukunyakaza okukhululekile kwenzwane enkulu.
Kwezi meko, utyando lunokuba lolona khetho luyimfuneko, rhoqo phantsi kokuxilongwa kwengcali kwaye njengento yokugqibela. Nangona kunjalo, ukugcina inkqubo yokuzivocavoca emva kokuhlinzwa kubalulekile ukunqanda ukubuyela kwakhona.
Nangaphandle kokukhubazeka okucacileyo, Ukuzivocavoca kunegalelo ekuphuculeni impilo yonyawo jikelele, ukukhusela ukulimala, kunye nokugcina ukulinganisela komzimba.Ukuzibandakanya kwindlela yakho yemihla ngemihla kuyafaneleka, njengoko kunceda ukunciphisa intlungu, ukuqhubela phambili okucothayo, kunye nokuthintela ukubonakala kweebhuni.
