Tweak Single don Gyara Ciwon Knee Yayin Gudu

Wadatacce

• Bita don

Labari mai dadi: jingina cikin ciwo bayan gudu na iya taimakawa wajen gyara ciwon. Tilging your torso gaba lokacin da kuke gudu na iya taimakawa rage lodin gwiwa, wanda hakan na iya rage ciwon gwiwa (kamar mai gudu) da kuma raunin da ya faru, rahoton sabon bincike a Medicine & Kimiyya a Wasanni & Motsa Jiki.

"Lokacin da kuka juye tsakiyar jikinku gaba, yana rage karfin gwiwa a gwiwa kuma a maimakon sanya nauyi a cikin kwatangwalo," in ji marubucin binciken Christopher Powers, Ph.D., co-darektan Musculoskeletal Biomechanics Research Laboratory a Jami'ar Kudancin California. Ka yi tunani game da tsutsawa: Lokacin da ka rage tare da jikinka a tsaye, za ka ji kuna a cikin quads. Idan ka jingina gaba ka tsuguna, za ka ji a cikin kwatangwalo. Haka yake gudu, ya bayyana.

Yawancin masu tsere suna fuskantar matsanancin ciwo, musamman a gwiwoyin su, a kan da kashe waƙa. (Yi saurin azabtarwa a cikin yini tare da wannan Trick Mai Sauƙi don Hana Ciwon Knee.) Hanyar da ake bi don magance gwiwa mai gudu shine mai da hankali kan rashin saukowa akan diddigin ƙafar ku, amma a maimakon kan ƙafar ku ko ƙafar ƙafa.

Kuma yayin da yake gudana tare da wannan tsarin yajin aikin yana rage lodin gwiwa, hakanan yana sanya matsanancin matsin lamba akan idon sawun, Powers yayi bayani. Wannan na iya haifar da raunin idon sawu kamar achilles tendinitis wanda zai iya nisantar da ku kamar mummunan gwiwa.Jingina gaba lokacin da kuke gudu yana taimakawa cire matsin lamba daga gwiwa, kuma, ta sanya shi cikin kwatangwalo, shima yana taimakawa cire shi daga idon sawun ku, ”in ji shi.

Gyaran yana da sauƙi: Sauƙaƙe ƙari a hip, ƙyale jikin ku ya zo gaba bakwai zuwa digiri 10. "Yana da ƙanƙanta kaɗan, kuma ba kwa son wuce gona da iri kuma ku yi nisa sosai," in ji Powers. (Nuna ƙarin Ciwon gwiwa da Nasihun Gudun tare da Baƙo Blogger Marisa D'Adamo.) Abin baƙin ciki, sai dai idan kuna yin bidiyo akan tef ɗinku, wannan yana nufin tabbas kuna buƙatar wani don kallon ku-da kyau mai ilimin hanyoyin kwantar da hankali ko mai gudanar da aiki.

Ko da zama ɗaya kawai, ko da yake, zai kasance da fa'ida sosai, don haka ƙwararren zai iya bincikar fom ɗin ku kuma ya haskaka kowace babbar matsala, in ji Powers. "Yana iya ɗaukar ɗan lokaci don gyara shi, amma ƙwararre aƙalla zai iya gaya muku abin da ba daidai ba kuma ya taimaka muku ku guji ciwon gwiwa da rauni," in ji shi.

Bita don