Farkon Jagoran Jagora Zuwa Gabatarwa

Wadatacce

• Daban-daban pronation
• Yadda zaka duba pronation dinka 
• Mahimmancin neman takalmin da ya dace
• Neman takalmin gudu mai kyau a gare ku:
• Takalma guda 3 masu gudana don wuce gona da iri
• Takalma guda 3 masu gudana don ƙasa
• Takalma guda 3 masu gudu don tsaka tsaki

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Kodayake gudu kamar ɗaya daga cikin wasanni mafi sauki dangane da kayan aiki - yadin da takalmi guda biyu kuma tafi, dama? - har yanzu zaku sami cikakkun littattafai, labarai, da laccoci game da duk fasaha.

Wannan gaskiya ne idan ya zo ga babban kayan aikinku: ƙafafunku.

Bugun diddige, turewa, takawa, da baka dukkansu kalmomi ne da suka shafi mayar da hankali da watakila ka ji labarin lokacin da kake kokarin yin takalmin a shagon. Amma waɗannan duka suna tafasa don fahimtar maɓallin keɓaɓɓen motsawa, ƙirar ƙirar ƙafa da ƙafa na ƙafa.

Fahimtar wannan motsi yana da mahimmanci saboda yana tantance yadda ƙafafunku suke ɗaukar girgiza da kuma yadda daidai zaku iya ture ƙasa. Idan ƙafarka tana birgima nesa ko kusa, za ka iya ɓarnatar da ƙarfi kuma, mafi munin, haɗarin rauni ba tare da takalmin gyaran da ya dace ba.

Wannan na iya zama kamar abin ƙyama ne don ganowa. Amma kada ku damu. Idan kawai kuna shiga yanayin gudu amma baku da tabbacin menene salon tafiyar ku - ko wanne takalmin gudu zaku saya - yi amfani da wannan jagorar don taimakawa farawa.

Daban-daban pronation

Dogaro da abubuwa kamar matakalarka da baka, zaka iya samun ɗayan nau'ikan pronation guda uku:

• Al'ada ko tsaka-tsaki pronation. Bayyananniyar magana ita ce lokacin da ƙafarku take jujjuyawa ciki, kusan kashi 15 cikin ɗari, tana ba ta damar shanye bugawar, kuma kiyaye ƙafafunku da ƙafafunku daidai. Wannan ya sa ba ku da saurin rauni na yau da kullun na wasu nau'ikan fitowar.
• Parfafawa (aka supination). Parƙashin ƙasa yana faruwa lokacin da ƙafarku ta juye daga ƙafar gwiwa kuma sanya matsin lamba a yatsun kafa na waje. Yawanci yakan shafi wani wanda ke da arches mafi girma kuma zai iya haifar da tendonitis na achilles, tsire-tsire masu tsire-tsire, ƙwanƙwasa idon ƙafa, ƙyallen shin, silio, iliotibial band syndrome, da sauran raunin da ya shafi rauni.
• Wucewa Lokacin da ƙafarka ta mirgine fiye da kashi 15 cikin ciki ko ƙasa, ana kiranta overpronation. Mutanen da suke da wannan yanayin a bayyane ana ɗaukarsu da “ƙafafun kafa.” Wannan na iya haifar da ciwo na iliotibial band, wanda ke cutar da waje na gwiwa.

Yadda zaka duba pronation dinka 

Tunda wannan motsi na ƙafa na iya zama wayo ga mutane da yawa (wa ya san abin da kaso 15 cikin ɗari ke ji?), Mai yiwuwa za ku buƙaci taimako na waje don ƙayyade wane fanni na layin da kuka faɗa ciki.

Alison Feller, mai gudun fanfalaki kuma mai gidan Ali on Run.

Idan, duk da haka, ba ku da damar zuwa shagon da ke gudana, wani lokacin ƙwararren masani - kamar su mai iya iya kallon ku yana tafiya.

A kowane yanayi, wani yana duba jerin yadda ƙafarka take sauka daga mataki daya zuwa na gaba, wanda aka sani da tafiyar ka.Sawayen sawunku, baka, da yadda nauyinku yake zaune a ƙafafunku lokacin da kuke tafiya duk ana bincika su.

Wasu lokuta ma'aikatan kantin sayarwa zasu kama binciken tafiyar ku akan bidiyo. "Sake kunna-motsi zai ba ku damar ganin ko ƙafafunku da ƙafafunku suna birgima, tsayawa a matsayin tsaka tsaki, ko juyawa waje," in ji Feller.

Hakanan, wasu masana za su zaɓi amfani da Fitar da Footafa na (afa (kayan aikin da ke auna ƙafafun tsaye) saboda yana ɗaukar ƙarin bayani fiye da siffar sawun kafa da motsin ƙafa don ƙayyade pronation.

Wataƙila ma kuna iya gaya muku yadda ake gudanar da aikinku a gida. Dubi sawun sawunku. Idan ƙafarka ta bayyana a fili, akwai yiwuwar ka wuce gona da iri. Idan kuna iya ganin baka mai tsayi, to kuna iya zama ƙasa da ƙasa.

Hakanan zaka iya dubawa ka ga yadda takalmanka suka karkata. Idan sun karkata a ciki to wannan ya wuce gona da iri, a waje yana nufin a ƙasa.

Mahimmancin neman takalmin da ya dace

Yanzu da ka gano wane nau'in fitowar da kake ciki, me ya kamata ka yi game da shi?

Nemo madaidaicin takalmin gudu.

"Sa takalmin da ya dace yana da matukar mahimmanci don hana rauni," in ji Feller. “Idan kun kasance a cikin takalmin da ba ya bayar da cikakken kwanciyar hankali, ba girmansa daidai ba ne, ko kuma dai ba ku da dadi, za ku ƙare canza fom ɗinku na gudu kuma, mai yiwuwa, ku ji rauni. Kuma babu wani mai tsere da yake so ya ji rauni! ”

Wancan ya ce, kowane takalmin an ƙirƙira shi da adadi daban-daban da wuraren sanya tallafi da matashi don gyara juyawar motsi ko dai a ciki ko a waje.

Misali, alal misali, suna buƙatar takalmin gudu mai matashi wanda yake da matsakaiciyar matsakaiciyar tsakiya, a waje, da kuma diddige don daidaita ƙafafun ke juyawa zuwa waje. Ganin cewa masu wuce gona yakamata su nemi takalmi da matsakaiciyar kwanciyar hankali, matsakaiciyar matsakaiciya, da ƙarin matashi mai tsari a karkashin diddige.

Ko da idan kana da al'ada ta al'ada kuma da alama zaka iya amfani da kewayon takalmin gudu a sanyaye, yana da kyau ka tsaya tare da mai tsaka tsaki. Wannan yana nufin cewa an sanya matashi don ba da izinin wannan motsi na ƙafa na halitta kuma ba zai tura shi zuwa gefe ɗaya ko ɗayan kamar sauran nau'ikan zaɓuɓɓukan takalmin gyara.

Idan kun yi gunaguni game da fasciitis na tsire-tsire, tendonitis na achilles, matsalolin band ɗin IT, ko wasu cututtuka, zai iya zama sakamakon rashin sanya takalmin da ya dace.

Ba za ku iya jin zafi da raɗaɗi ba a farkon lokutan da kuka fita don wasa, amma a tsawon lokaci za ku iya haɓaka ƙananan ƙananan zuwa raunin da ya fi tsanani idan ba ku sa takalmin da ke daidai don yanayin yanayinku ba.

Abin takaici, gyara ne mai sauƙi.

Neman takalmin gudu mai kyau a gare ku:

Tunda lafazin wannan matsala ce ta gama gari ga mutane, yawancin kamfanonin yin takalmi sun ƙera kuma sun tallata takalma don daidaita rashin daidaituwa.

Feller ya ce "Takalmin da ke daidai ya kamata ya ji ba shi da matsala," in ji Feller. "Idan yana jin kadan babba, kadan kadan, kadan fadi, kadan matse, wani abu kadan, ci gaba da gwada abubuwa a kan [saboda] ba ku sami madaidaitan [ma'aurata] ba."

Feller ya kara da cewa yana da mahimmanci a tuna cewa watakila ka gwada kan wasu samfuran kasuwanci da tsari kafin ka sami wanda ya dace da kai. "Kada ku yi imani da duk abin da kuka karanta wanda ya ce wani samfurin shi ne 'mafi kyawun takalmi ga masu gudu.' Kowane mai gudu ɗaya ya banbanta, kuma a zahiri babu wata hanyar da ta dace da duka a nan," in ji ta.

Don nuna maka hanyar da ta dace don nemo takalmin da ya dace da nau'in kiranku, ga wasu da za ku yi la'akari da su:

Takalma guda 3 masu gudana don wuce gona da iri

Asics GEL-Kayano 24 Nunin-Nuna

Wannan takalmin na Asics yana mai da hankali kan manyan yankuna biyu inda masu wuce gona da iri ke buƙatar tallafi: diddige da tsakiyar tsakiya. Duk da yake akwai ƙarin matashi a cikin waɗannan maɓallan maɓalli, sauran takalmin an tsara shi don ya zama mai sassauƙa da nauyi. Don haka, kuna da kwanciyar hankali ba tare da jin kunyi rauni ba. Kuna iya samun sa anan.

Nike LunarGlide 9

Ba duk masu magana suke ƙirƙira daidai ba, wanda shine dalilin da yasa Nike ke amfani da tallafi mai ƙarfi a tsakiya da diddige. Abin da hakan ke nufi shi ne yayin da kafar ke kara fitowa, takalmin yana ba da kwanciyar hankali tare da kwancen Lunarlon mai kusurwa. Kuna iya samun shi anan.

Mizuno Wave Ya Yi wahayi zuwa 14

Duk da yake za ku sami ƙarin matsakaiciyar tallafi irin wanda aka samu a sauran takalman, wannan na Mizuno yana da ƙarin filastik ɗin da aka fi sani da "kalaman" wanda ke tabbatar kuna da miƙaƙƙiyar miƙaƙƙiya daga diddige zuwa ƙafa. Wannan yana da kyau musamman ga masu buga diddige. Kuna iya samun shi anan.

Takalma guda 3 masu gudana don ƙasa

Saucony Triumph ISO 4

Cikakken matse dindindin da ci gaba da takawa a kan waɗannan takalman ta Saucony yana ba da sassaucin tafiya ga waɗanda ke son bugawa a ƙafafunsu. Akwai wayoyin ginannen ginannen ma a sama na takalmin don kiyaye ƙafarka daga zamiya a kusa. Kuna iya samun shi anan.

Adidas Ultraboost ST Takalma

Wannan takalmin ta Adidas ya kasance game da matashi, matashi, da ƙari matashi. Me ya sa? Idan kai mai tsananin ƙarkashin ƙasa ne wanda ke sauka a ƙasan ƙafafunsu koyaushe, ba za ka sami nutsuwa da yawa ba. Amma zaka tare da wadannan. Kuna iya samun shi anan.

Sabon Balance Fresh Kumfa 1080v8

Yayinda zaku sami kwalliya da yawa tare da wannan sabon Balance takalmin, zaku sami ƙarin tallafi na kari a ɓangaren sama (ɓangaren takalmin da ke rufe ƙafar) don kiyaye ƙafarku a wurin yayin da kuke gudu akan abin da kuka ji kamar mini girgije Kuma idan har yanzu kuna jin kamar kuna buƙatar ƙarin tallafi, takalmin kuma ya zo tare da ƙarin abun sakawa don ƙara ƙarin layin. Kuna iya samun shi anan.

Takalma guda 3 masu gudu don tsaka tsaki

Salomon S / Lab Sense

An yi shi ne don masu gudu waɗanda ke neman tunkarar wani yanki sama da daɓen hanya, wannan takalmin na Salomon ya yi daidai kamar safar hannu kuma an ƙirƙira shi don jin kamar "fatarku ta biyu." Kuna da ƙasa mai wuya don ɗaukar duwatsu, tushe, da ƙasa mai ƙyalƙyali, amma sauran aikin yana da nauyi da ƙarami. Kuna iya samun sa anan.

Brooks Ghost Gudun

A matsayinka na mai tsaka-tsaki, kana da zabi na takalmin gudu. Idan kun fi son matashin takalmin da ke ƙasa, amma ba ku buƙatar tallafi na sama, wannan haɗin da Brooks ya yi daidai ne. Hadadden tsarin masu daukar hankali ya sanya canji mai dunduniya zuwa dungurmin sannu yayin da babban raga ya bada damar sassauci. Kuna iya samun shi anan.

Adidas UltraBoost Parley

Wataƙila ba za ku ji kamar kuna sanye da takalma tare da waɗannan sneaks na Adidas ba. Heaƙashin diddige da cikakken raga saman suna yin gini mai kama da safa wanda zai ba ku damar jan kunnenku su bi yadda yake. Kuna iya samun shi anan.

Jordi Lippe-McGraw marubuci ne kuma masanin kiwon lafiya, wanda ya kwashe kusan shekaru 10 a matsayin mai ba da labarai na nishaɗi. Yayin da ya kasance abin jin dadi na wani lokaci, ta gaji da rubutu game da rayuwar wasu mutane maimakon ta yi rayuwarta. Don haka ta bar aikinta, ta fara tafiye-tafiye, kuma ta kammala karatu a Cibiyar Ingantaccen Kayan Abinci. Jordi ya riga ya rubuta don Conde Nast Traveler, Travel + Leisure, da New York Times (don suna kaɗan), kuma ya bayyana a YAU, MSNBC, da E !. Ita ma ta ƙirƙiri gidan yanar gizon To Matafiyi don musayar labarai daga ko'ina cikin duniya, don ƙarfafa mutane don gina rayuwa mai farin ciki da ƙoshin lafiya ta kansu.