5 Mafarin Ciwon Raunuka (da Yadda Ake Gujewa Kowanne)

Wadatacce

• Gwiwar Runner
• Iliotibial Band Syndrome
• Plantar Fasciitis
• Piriformis Syndrome
• Posterior Tibialis Tendonitis
• Bita don

Idan kun kasance sababbi don yin tsere, kuna da rashin alheri kuma sababbi ne ga duk duniya na ciwo da raɗaɗi waɗanda ke zuwa galibi daga ƙara yawan nisan mil da wuri. Amma farawa ko komawa zuwa tsarin aiki na yau da kullun baya buƙatar haifar muku da matsala. Bayan haka, akwai wasu kayan yau da kullun don guje wa rauni-kuma wasu ba su da wani abin da za su yi da yadda kuka bugi matafiya. (Psst! Waɗannan su ne darussan 5 da suka fi iya haifar da rauni.)

Don haka game da takamaiman ciwon ku, mun warware su. Anan akwai raunuka guda biyar na yau da kullun, da yadda ake gujewa da sauƙaƙa su da zarar sun buge.

Gwiwar Runner

Hotunan Corbis

Ciwon ciwo na Patellofemoral, wanda aka fi sani da "Kwallon Runner," wani bala'i ne ga ciwon da ke bugun gwiwa. Fushin jijiyoyi, guringuntsi, kitse mai ƙyalƙyali a ƙarƙashin patella, ko wasu kyallen takarda na iya zama mai laifin godiya ga kowane adadin cututtuka kamar yawan amfani, rashin daidaiton tsoka, matsalolin ƙafa, gwiwa marar kyau, ko wani abu dabam.

Ka guji shi: Ƙarfafa quadriceps da glutes, in ji Mike Silverman, masanin ilimin motsa jiki a Asibiti don Gyaran Wasanni da Ayyukan Ayyuka na Musamman a Birnin New York. Wannan zai taimaka motsa kaya daga gwiwoyin ku zuwa ƙafafun ku. Yi amfani da abin nadi na kumfa don kiyaye band ɗin IT ɗinku sako-sako da wayar hannu, kuma kiyaye hamstrings, quadriceps, da calves ɗinku tare da miƙewa mai ƙarfi (kamar waɗannan 6 Active Stretches Ya Kamata Ku Yi).

Rage shi: "Idan kun haɓaka gwiwa mai gudu, ƙwanƙwasa kumfa babbar hanya ce don rage alamun," in ji Silverman. Bugu da ƙari, kankara gwiwa kuma yi amfani da tef ɗin warkewa na roba, kamar Kinesio ko KT Tepe, don daidaita patella ɗinku azaman hanya mai fuska uku.

Iliotibial Band Syndrome

Hotunan Corbis

Ƙungiyar iliotibial-ligament da ke miƙawa daga ƙashin ƙugu don haskakawa a bayan cinyar ku yana taimakawa wajen tabbatar da gwiwa yayin da kuke gudu. Idan ya yi matsi sosai, za ku iya jin ciwon gwiwa mai rauni.

Ka guji shi: Kamar gwiwa na mai gudu, ƙarfafa ƙyallen ku shine mabuɗin, tare da yin amfani da abin ƙura don murɗa ƙungiyar IT ɗin ku, in ji Silverman. Ƙara nisan nisan tafiya a hankali, jefar da takalmi da suka tsufa, tafiya cikin sauƙi a kan guje-guje da tsalle-tsalle, kuma canza kwatance akai-akai a hanya.

Rage shi: Idan ba ku yi birgima ba kafin ciwon haɗin gwiwa na IT, lokaci yayi da za a fara. "Yin kumfa zai iya taimakawa da zafi," in ji Silverman. Ƙara a glute, hamstring, da quad shimfiɗa ma. (Yi Saki! Mafi kyawun Maɗaukaki.)

Plantar Fasciitis

Hotunan Corbis

Fascia na shuka shine ƙyallen ƙyallen nama a tafin ƙafarka wanda ke miƙawa daga diddige zuwa yatsun ka. Ƙananan hawaye a cikin fascia suna haifar da kumburi kuma, tare da shi, ciwo mai tsanani na diddige. Sau da yawa za ku ji shi da safe ko bayan dogon lokaci na zaune ko tsaye.

Ka guji shi: Kiyaye ƙananan ƙafafu da ƙafafu tare da mikewa don maruƙanku da fascia na shuka, ban da motsa jiki na ƙarfafa baka.

Rage shi: Idan kun haɓaka haushi a ƙarƙashin ƙafarku, tsinken dare zai iya taimakawa, in ji Silverman. "Mirgina ƙwallon golf ko daskararrun kwalban ruwa a ƙarƙashin ƙafar ƙafarku yana aiki kuma."

Piriformis Syndrome

Hotunan Corbis

Muscle na piriformis a bayanku yana tabbatar da haɗin gwiwa na hip, yana kiyaye daidaiton ku, kuma yana ba ku damar canzawa daga ƙafa zuwa ƙafa. Lokacin da tsoka ta danne jijiyar sciatic da ƙarfi mai yawa, za ku iya jin zafi a cikin ɓacin rai ko tingling wanda ke tafiya har zuwa yatsun kafa.

Ka guji shi: Mun fada a baya kuma za mu sake cewa: "Ƙarfafa glutes don hana piriformis daga samun matsi da fushi," in ji Silverman. Hakanan, babban aiki-gami da ƙashin ku, baya, da tsokar ƙashin ƙugu-shine mabuɗin.

Rage shi: Ɗauki ƙwallon lacrosse ko wasan tennis don mirgine glutes ɗin ku, yin zurfafa cikin tsoka. "Juyawa duka kafin da kuma bayan kun gudu na iya taimakawa rage alamun bayyanar," in ji Silverman. Ci gaba da ƙwallo da hannu don mirgina lokaci -lokaci cikin yini ma. (Gwada ɗayan waɗannan Hanyoyi 6 don Taimakawa Ciwon Ciwon Bayan Bayan Kashewa.)

Posterior Tibialis Tendonitis

Hotunan Corbis

Gyaran tibialis na baya yana da muhimmin aiki guda ɗaya: goyon baya. Jijiya tana haɗa tsokar ɗan maraƙi zuwa cikin idon idon ku. Lokacin da ya fusata, kumburi, ko tsage, kuna iya kallon ƙafar ƙafa da ciwon ƙafar ƙafa, tare da baka waɗanda ke faɗuwa a hankali a kan lokaci wanda ke haifar da ƙafafu.

Guji shi: Kafin siyan waɗancan ƙalubalen masu kyau, ziyarci kantin sayar da kantin ku na gida don a tantance ƙafarku. Tsawon arch ɗin ku yana ƙayyade yawan ƙafar idon ku a ciki ko waje lokacin da kuke gudu, kuma a sakamakon haka, waɗanne takalma ne za su yi muku mafi kyau-takalmi mai tsaka tsaki wanda ke ba da damar ƙafarku ta mirgina cikin halitta, ko kwanciyar hankali ko takalmin sarrafa motsi wanda ke ƙuntata motsi a cikin wata hanya ko wata. "Tabbatar cewa kuna gudana tare da madaidaicin takalmin na iya iyakance yawancin raunin da ya faru ciki har da tendonitis," in ji Silverman. Hakanan, ƙarfafa ƙananan ƙafar ku-da maraƙi musamman-na iya hana wasu ɓacin rai da ke addabar novice masu tsere.

Sauki shi: Massage da kankara yankin don sauƙaƙe alamun cutar, in ji Silverman. Ka huta ko canzawa zuwa motsa jiki mai ƙarancin tasiri wanda ke ɗaukar nauyin ƙafafun ka na ɗan lokaci, kuma yi la'akari da dacewa da orthotics. (Idan kana kawai shiga cikin motsa jiki na yau da kullun, tabbatar da cewa ba za ku ƙetare iyakokin ku ba. Bincika waɗannan Alamomin Tattaunawa guda 5 kuna wuce gona da iri.)

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