An sabunta ta ƙarshe 25/04/2023 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

5 Darasi kan tsaftar diddige

Matsala tare da diddige diddige da zafin diddige? Anan akwai kyawawan motsa jiki 5 don diddige na sheqa wanda ke ba da haɓaka motsi, ƙarancin ciwo da aiki mafi kyau. Jin kyauta don rabawa.

Dayawa sun zabi hada wadannan darussan tare da ingantaccen hanyar jiyya Shockwave Mafia - wanda ke da matukar tasiri a kan tsire-tsire da tsire-tsire. Wani abu da ba a ba da shawara game da maganin fasciitis da dusar ƙanƙara shi ne allurar cortisone - kamar yadda bincike ya nuna cewa wannan na iya ƙara matsalar a cikin dogon lokaci.

Bidiyo: Buku'o'i 5 A Wajan Tashin Hannu

A cikin bidiyon da ke sama zaka ga motsa jiki guda biyar da aka bada shawara don diddige spur da plantar fascitis.

Fatan zakuyi subscribe a tasharmu ta youtube kyauta (Latsa nan) inda zaku iya samun shirye-shiryen motsa jiki da yawa a gare ku waɗanda ke fama da rauni da ƙashin diddige.

Mikewa daga tsokar maraƙi

Musclesa musclesan tsokoki na ƙafa da rauni sau da yawa suna da alaƙa kai tsaye da duka ciwon diddige da jijiyoyin Achilles. Wadanda abin ya shafa plantar fasciitis tare da diddige diddige kuma sun san cewa zai iya haifar da canje-canje a cikin tafiya (gami da son rai da gajeren tafiya) wanda hakan zai iya haifar da karin damuwa da matsewa a cikin tsokar marakin mara, gastrocsoleus - da kuma hamstrings. Don haka ana ba ka shawarar ka shimfida bayan kafa kullum - inda za ka ci gaba da mikewa 30-60 seconds kuma ya maimaita Saiti 3 - a garesu. Hoton da ke ƙasa hanya ce mai kyau don shimfiɗa bayan ƙafa. Hakanan wannan na iya zama hanya mai kyau don magance raunin kafa ga waɗanda ke fama da ita.

2. "kafana crunch da tawul"

Kyakkyawan motsa jiki wanda ke ƙarfafa ƙafa da ƙafafun ƙafa ta hanya mai inganci - wanda hakan na iya taimakawa yankin dundun dundun.

• 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.

3. Miƙewar ƙugu da wurin zama

Kamar yadda aka ambata a baya, diddige diddige na iya haifar da canjin tafiya da kuma kara haushi a duka marakin mara da cinyoyin cinya. Sabili da haka, ma'anar wannan aikin shine don samun ƙarin sassauci a cikin tsokoki na hamstring - tsokoki waɗanda aka sani suna taimakawa ga matsalolin ƙashi idan suna da matsi sosai. Kwanta kwance a ƙasa tare da bayanku ƙasa, zai fi dacewa a kan abin motsa jiki tare da tallafi a ƙarƙashin wuyan ku.



Sannan tanƙwara kafa ɗaya zuwa kirjin sannan ka riƙe bayan cinya da hannu biyu. Miqe qafa a cikin abin sarrafawa, nutsuwa, yayin jan kafarka zuwa gare ka. Riƙe motsa jiki na motsawa na dakika 20-30, yayin shan iska mai ƙarfi. Sa'an nan kuma tanƙwara gwiwa baya kuma komawa matsayin farawa. A madadin haka, zaku iya amfani da tawul ko makamancin haka don samun karin shimfiɗawa a bayan cinya (kamar yadda aka nuna a sama) - wannan ma hanya ce mai kyau don samun mai kyau a miƙe ƙafafun kafa.

Maimaita motsa jiki sau 2-3 a kowane gefe.

4. 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.

5. Yin motsa jiki na fitsari

Zauna tare da kafar da abin ya shafa akan daya, sa'annan ka shimfiɗa sashin gaban ƙafar da babban yatsan zuwa sama a juya baya yayin da kake ji da ɗayan hannun a kan diddige da kuma ƙarƙashin ƙafa - don ka ji cewa ya miƙe a cikin ƙafar. Tufafi 10 lokuta na 10 seconds tsawon, sau 3 a rana. A madadin haka, zaku iya shimfiɗa 2 lokuta na 30 seconds tsawon, sau 2 a rana.

Hakanan bada shawarar amfani da matsi na sock da plantar fasciitis / dutsen sheqa don warkar da sauri:

TATTAUNAWA KYAUTATA / SIFFOFINSA

Duk wanda ke da ciwo na ƙafa da matsaloli na iya amfana daga taimakon matsawa. Soarfin safa yana iya ba da gudummawa ga ƙara yawan wurare dabam dabam na jini da warkarwa a cikin waɗanda abin ya shafa da rage aiki a cikin ƙafafun ƙafa.

Jin kyauta don tuntube mu a YouTube ko Facebook idan kuna da wasu tambayoyi ko makamancin haka dangane da motsa jiki ko ƙwayoyinku da matsalolin haɗin gwiwa.

- Wannan shine abin da diddige ya yi kama:

Abubuwan da aka bada shawarar motsa jiki don wannan aikin motsa jiki:

- A'a, anan zaka iya yin daidai da kanka.

PAGE KYAUTA: Maganin matsi - magani mai tasiri don diddige da kuma fasciitis na tsire-tsire

Danna hoton da ke sama don cigaba zuwa shafi na gaba.

Hakanan karanta: - Jin zafi a diddige? Ya kamata ku san wannan!

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

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

- 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

(Mun yi ƙoƙarin amsa duk saƙonni da tambayoyi a cikin sa'o'i 24) Kuna zaɓin ko kuna son amsoshi daga chiropractor, chiropractor, likitan motsa 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.