Ba Yana Miƙa Ƙafarku Ba Bayan Aiki? Ya Kamata Ku Kasance

Wadatacce

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Ƙafãfunku su ne tushe ga dukan jikinku. Don haka lokacin da ba sa jin daɗi, komai yana shan wahala - maruƙanku, gwiwoyi, kwatangwalo, har ma da baya da kafadu ana iya jefar dasu. Kuma kawai yin yawo a duk rana yana sanya sutura masu yawa a kan toots ɗinku, musamman ma idan kun sanya su cikin takalmin da ba su da girma (muna kallon ku, diddige da flip-flops) ko kuma ku ba su bugun jini yayin motsa jiki. (Hey, kicks masu dadi suna da kyau, don haka yi amfani da amfani-duba duk Stan Smiths, Slip-ons da Ƙarin Sneaker Styles Muke Ƙaunar Yanzu don ba wa ƙafafunku sauƙi.)

Mikewa ƙafafunku, kamar yadda kuke shimfiɗa sauran jikinku, yana da mahimmanci, in ji Emily Splichal, ƙwararriyar likita kuma marubucin Mara Takalmin Karfi. "Saki mafi ƙarfi da kowa zai iya yi shine zuwa kasan ƙafa," in ji ta. Akwai tsokoki da jijiyoyi 18, da kuma kayan haɗin gwiwa waɗanda ke tsallake-tsallake tafin ƙafa, Splichal yayi bayani. Lokacin da waɗannan katunan suka matse sosai, zai iya haifar da ciwo a ƙafafunku, jijiyar Achilles, da maraƙi. Splichal ya ba da shawarar "sakin" ƙafar ƙafafunku ta amfani da Yamuna Foot Wakers ($ 50, amazon.com), amma ya lura cewa daskararrun ƙwallon golf ɗin na iya aiki. Zauna kawai, sanya ƙwallon golf daskararre a ƙarƙashin tafin tafin ku, kuma ku mirgina ƙafarku akansa daga diddige zuwa ƙafar ƙafa da gefe zuwa gefe, yin matsi mai yawa kamar yadda kuke jin daɗi.

Splichal yana ba da shawarar miƙa yatsun ku. "Takalmi da yawa suna da akwatunan kunkuntar, matsattsu, ko yatsun kafa, wanda hakan na iya haifar da yatsun yatsunku." Ko da flops na iya murƙushe yatsun kafa, tunda kuna goge su yayin da kuke tafiya don "riƙe" takalmin. Don sake raba su, zaku iya amfani da mai raba yatsun kafa kamar YogaToes ($ 37, amazon.com). Ko Splichal yana ba da shawarar ɗaukar munduwa na roba (kamar mundayen LiveStrong rawaya) da maɗaɗa shi kusa da kowane yatsa don yin abu ɗaya.

Hakanan yana da mahimmanci: sassauta tsoffin tsoffin maraƙin maraƙin ku, in ji Brian Hoke, mai ilimin motsa jiki na motsa jiki don Vionic Shoes. Wannan yana da mahimmanci musamman idan kuna yawan sa sheqa, wanda ke rage tsokoki na maraƙi kuma zai iya haifar da ciwo mai tsanani da ƙumburi. "Kuskure na gama gari shine a ƙyale baka su faɗi yayin da suke shimfiɗa tsokar maraƙi," in ji Hoke. "Yana haifar da damuwa wanda zai iya ƙara matsalolin ƙafa, kamar fasciitis na shuka."

Don hana wannan, yayin yin shimfidar maraƙi na madaidaiciya madaidaiciya, Hoke yana ba da shawarar ɗaga baka a ƙafarku ta baya, sanya ƙarin nauyi a kan yatsun kafa uku na waje, da ɗaga babban yatsinku da "index" zuwa sama don ɗaga baka har ma da ƙari. Sannan jingina duk nauyin ku gaba kuma ku riƙe kusan daƙiƙa 15 a kowane gefe. Gwada shimfiɗa ɗan maraƙi kamar haka kowace safiya bayan tashi daga gado. (Yatsun yatsunku suna nuna ƙasa da daddare, musamman idan kuna bacci akan cikinku, wanda zai iya ƙwanƙwasa tsokar maraƙi.) Kuma yi amfani da dabarun ƙwallon golf kowane dare bayan fitowa daga takalmanku, ko kuma duk lokacin da ƙafafunku suke jin zafi. Sauran jikinku zai gode muku. (Kyawawan takalmanku ba shine kawai abu a cikin kabad ɗinku ba yana ba ku baƙin ciki - zaɓin salon da kuka fi so yana iya kasancewa ɗaya daga cikin Haɗarin Lafiya 7 Boye a cikin Kabad ɗinku.)

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