An sabunta ta ƙarshe 18/03/2022 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

4 Darasi kan Plattfot (Pes planus)

Shin damuwa da jijiyoyin wuya da rauni na ƙafa? Anan akwai kyawawan motsa jiki guda 4 waɗanda zasu iya ƙarfafa argarku, tsokoki na ƙafa da taimako akan ƙafafun lebur. Kuna iya karanta ƙarin game da ƙafafun lebur, wanda kuma aka sani a ƙarƙashin sharuɗɗan likita kamar su pes planus ta - don samun kyakkyawar fahimtar yanayin.

Gungura a ƙasa don don duba manyan bidiyo biyu na horo wanda zai taimake ka ka ƙarfafa baka kuma ka sa ƙafafun ka su yi aiki.

BATSA: Kwarewa 6 akan Plantar Fascitt da Ciwon ƙafa

Wadanda suke da dakunan lebur da kafafun lebur suna yawan fuskantar cutar fasasshi - wanda rauni ne na jijiya a cikin farantin ƙwallon ƙafa a ƙarƙashin ƙafarku. Wadannan darussan guda shida suna taimakawa wajen karfafa baka, kara yaduwar jini na cikin gida da sassauta tashin hankali na tsoka a tafin kafa.

Kasance tare da danginmu kuma kayi subscribe na tashar mu ta YouTube don nasihu na motsa jiki kyauta, shirye-shiryen motsa jiki da ilimin kiwon lafiya. Barka!

BATSA: Darasi na Strearfi 10 don Hips da Flat Arches

Mutane da yawa suna mamakin lokacin da muke magana game da alaƙar da ke tsakanin ƙarfin hip da ƙafa. Wannan saboda kashin kafa da ƙafafun ƙafa suna daga cikin manyan playersan wasa idan ya zo ga sauƙaƙa abubuwa masu firgita lokacin da kuka taka ƙasa. Tare da kwalliyar kafa, ana sanya buƙatu mafi girma a kwatangwalo - wanda haka ke buƙatar zama mai ƙarfi don jure kayan.

Wadannan darussan ƙarfi guda goma zasu iya taimaka muku samun ƙarfi a cikin kwatangwalo yayin da kuke rage aring.

Shin kun ji daɗin bidiyon? Idan ka yi amfani da su, da gaske za mu yi godiya da ka yi rijista ga tasharmu ta YouTube da kuma ba mu babban abin tallata kafafen sada zumunta. Yana nufin abubuwa da yawa garemu. Babban godiya!

A lokaci mai tsawo, ba tare da motsa jiki da yakamata ba, da kuma ɗora sauƙin akan ƙafafu, ƙaramin tsokoki a ƙafa zasu zama mara ƙarfi. Tunda bamu daina yawo kamar lokacin da muke yara ba, kafafunmu zasu rasa karfin fashewar abubuwanda sukeyi. Sabili da haka, a cikin wannan labarin mun mai da hankali akan motsa jiki wanda ke ƙarfafa baka na kafa kuma hakan na iya rage cututtuka da alamomin ƙafafun ƙafafu.

1. "Cunkushe yatsa da tawul"

Kyakkyawan motsa jiki wanda ke ƙarfafa kullun ƙafa da ƙwaƙwalwar ƙafa yadda ya kamata.

• Zauna a kujera kuma sanya ƙaramin tawul a ƙasa a gabanku
• Sanya ƙwallon ƙwallon gaba a saman farkon tawul ɗin da ke nesa da ku
• Miƙe yatsun ku, ku kuma riƙe ɗan tawul da yatsun ku yayin da kuke jan shi zuwa gare ku - har ya narke ƙarƙashin ƙafarku
• Riƙe tawul don 1 na biyu kafin sakin
• Saki kuma sake - har sai kun isa ɗayan tawul ɗin
• Madadin za ku iya yi 10 maimaitawa akan set 3 - zai fi dacewa kullun don kyakkyawan sakamako.

2. liftaga yatsan kafa da daga dunduniya

Liftan ɗaga da ƙaramin ɗan'uwan da aka san shi, dutsen diddige, duka biyu darasi ne da suke da mahimmanci don musamuwar baka da ƙafa. Ana iya yin darasi a ƙasa ko a cikin matakala.

Matsayi A: Fara da ƙafafunku a cikin tsaka tsaki tsalle kuma ku ɗaga yatsun kafa - yayin da kuke matsawa ƙasa zuwa ƙwallon ƙafa.

Matsayi B: Matsayi guda. Daga nan sai ka ɗaga kafafun ka sama da sheqa - a nan yana iya zama ya dace ka jingina da bango.

- Yi 10 maimaitawa a duka darasin da ke sama Saiti 3.

3. Miƙewa agarar Achilles da tsokoki na kafa

Dangane da bincike, matsanancin akidar Achilles na iya zama sanadin bayar da tasu gudunmawa na katse lebur. Don haka ana ba da shawarar cewa ka shimfida bayan maraƙi da Achilles a kowace rana - inda ka riƙe shimfiɗa ta sakan 30-60 ka maimaita sau 3. Hoton da ke ƙasa hanya ce mai kyau don shimfiɗa bayan ƙafa.

4. Ayyukan motsa jiki na Ballet

Mawaƙa Ballet sun dogara da aiki mai ban sha'awa da ƙwaƙwalwar ƙafa mai ƙarfi. Saboda haka, akwai babban jan hankali tsakanin wadannan masu koyar da aikin zuwa ga karfafa takalmin kafa da baka.

• Zauna a kasa tare da kafafu ka shimfiɗa a gabanka
• Sanya gwiwar ido a gaba ka riƙe sakan uku zuwa biyar
• Komawa wurin farawa
• Daga nan sai a gwada kawai yatsun yatsunku kuma riƙe matsayin na sakan uku zuwa biyar

- Maimaita motsa jiki sau 10.

Flat ƙafa yana haifar da gazawar ƙashin ƙafa

Don rama wannan nauyin kuskuren, muna kuma bada shawara mai ƙarfi cewa kayi amfani da safa mai matsewa don samar da saurin dawowa:

TATTAUNAWA MATAIMAKI / SIFFOFINSA: - Soyayya taushi

An tsara wannan sock musamman don samar da matsin lamba ga daidai wuraren matsalolin ƙafa. Socks matsawa na iya ba da gudummawa ga haɓaka wurare dabam dabam na jini da warkarwa a cikin waɗanda abin ya shafa da rage aiki a ƙafa.

Ba da 'yanci ka raba wannan labarin tare da abokan aiki, abokai da abokan arziki. Idan kuna son labarai, motsa jiki ko makamantansu da aka aiko azaman takaddara tare da maimaitawa da makamantansu, muna tambayarku kamar kuma ku shiga ta hanyar samun shafin Facebook ta. Idan kuna da wasu tambayoyi, kawai sharhi kai tsaye a cikin labarin ko don tuntube mu (gaba daya kyauta) - zamuyi bakin kokarin mu don taimaka muku.

PAGE KYAUTA: - Ciwon kafa? Ya kamata ku san wannan!

Hakanan karanta: - Motsa jiki 4 akan Plantar Fasciitis

Me zan iya yi har ma da tsoka da ciwon haɗin gwiwa?

1. Babban motsa jiki, takamaiman aikin motsa jiki, shimfiɗa kai da aiki ana bada shawarar, amma ku kasance cikin iyakar zafin. Lokaci biyu a rana na mintuna 20 zuwa 40 suna da kyau ga jiki da jijiyoyin wuya.

2. Trigger point / tausa kwallaye muna bada shawara mai karfi - sun zo cikin girma daban-daban don haka zaku iya bugawa sosai har ma a duk sassan jikin mutum. Babu wani taimakon kai da ya fi wannan kyau! Muna ba da shawarar mai zuwa (danna hoton da ke ƙasa) - wanda yake cikakke saiti na maki 5 na wasan / tausa a cikin girma dabam:

3. Training: Takamaiman horo tare da dabarun horo na abokan adawa daban-daban (kamar su wannan cikakke saitin 6 na saurin juriya) zai iya taimaka maka horar da ƙarfi da aiki. Horo na Knit sau da yawa ya ƙunshi ƙarin takamaiman horo, wanda bi da bi na iya haifar da ingantaccen rigakafin rauni da rage ciwo.

4. Jin kai na Jin zafi - Sanyaya: Halittun iska samfuri ne na halitta wanda zai iya kawar da jin zafi ta hanyar kwantar da yankin a hankali. Ana ba da shawarar sanyaya musamman lokacin da zafin ya yi ciwo sosai. Idan sun kwantar da hankalinsu to ana bada magani don zafi - saboda haka yana da kyau a sami sanyi da dumin dumin.

5. Taimako Mai Rauni - Zafi: Arfafa tsokoki mai ɗorawa na iya ƙara yawan jini da rage zafi. Muna bada shawara masu zuwa reusable gas / sanyi mai gas (latsa nan don ƙarin karantawa game da shi) - wanda za'a iya amfani dashi duka biyu don sanyaya (ana iya daskarewa) da kuma dumama (ana iya mai da wuta a cikin microwave).

Abubuwan da aka ba da shawarar don sauƙin ciwo don tsoka da haɗin gwiwa

Halittun iska (Cold / cryotherapy)

Shahararren labarin: - Sabon magani na Alzheimer ya dawo da cikakkiyar aikin ƙwaƙwalwar ajiya!

Hakanan karanta: - AU! Shin Karshen Jima'i ko Raunin Late?

Hakanan karanta: - 8 shawarwari masu kyau da matakai kan sciatica da sciatica

Hakanan karanta: - lotlotlotlotlotlot iseslotlotises lotiseslot isesises 4 isesisesises ises XNUMX XNUMX XNUMX ises ises XNUMX XNUMXisesisesisesises ises XNUMX XNUMX Exerc ises XNUMXises XNUMXises ises iseslot Exercisesises ises isesises isesisesisesisesises ises iseslot Exercises ises ises isesisesisesiseslot C XNUMX Exercisesises Exercises lot ises Exercisesises Exercises C ises Exercisesisesisesises C ises ises Exerc isesisesiseslotises ises ises Exerc isesisesisesises Exerc C Exerc Exerc Exercisesisesisesises lot ises ises ises ises ises ises Daramar Clothes akan Stiff Back

Shin kun san cewa: - Cutar sanyi tana iya ba da jin zafi ga raɗaɗin wuya da tsokoki? Daga cikin abubuwan, Halittun iska (zaka iya yin odar sa anan), wanda ya ƙunshi samfuran halitta, sanannen samfurin ne. Tuntube mu a yau ta hanyar shafinmu na Facebook idan kuna da tambayoyi ko buƙatar shawarwari.

- Kuna son ƙarin bayani ko kuna da tambayoyi? Tambayi ma'aikacin kiwon lafiya na kwararrun mu kai tsaye (gaba daya kyauta) ta namuFacebook Page ko ta hanyar “TAMBAYA - SAMUN AMSA!"-Spalte.

VONDT.net - Da fatan za a gayyaci abokanka don son shafinmu:

Mu daya ne free sabis inda Ola da Kari Nordmann zasu iya amsa tambayoyinsu game da matsalolin lafiyar ƙwayoyin musculoskeletal - gaba ɗaya ba a san su ba idan suna son hakan.

Da fatan za a tallafawa aikinmu ta hanyar bin mu da raba abubuwanmu akan kafofin sada zumunta:

- Da fatan za a bi Vondt.net akan Youtube

(Biyo kuma sharhi idan kuna son muyi bidiyo tare da takamaiman darussan ko karin bayani game da ainihin al'amuran ku).

- Da fatan za a bi Vondt.net akan FACEBOOK

(Munyi ƙoƙarin amsa duk saƙonni da tambayoyi a cikin sa'o'i 24) Kuna zaɓin ko kuna son amsoshi daga chiropractor, masseur, therapist ta jiki, mai ilimin hanyoyin kwantar da hankali tare da ci gaba da ilimin a cikin ilimin likita, likita ko likitan jiki .. Hakanan zamu iya taimaka muku in gaya muku abin da darasi wanda ya dace da matsalar ku, taimaka muku neman likitocin da aka bada shawarar, fassara amsoshin MRI da makamantan su. Tuntuɓe mu yau don kiran abokantaka)

Hotuna: Wikimedia Commons 2.0, Creative Commons, Freestockphotos da kuma gudummawar mai karatu.