Wannan Shine Abinda Ke Faruwa Da Kafarka Yanzu Da Asali Baka Sa Takalmi

Wadatacce

• Riba da Amfanoni na Sanya Takalma Kadan
• Yadda Ake Kiyaye Ƙafafunku Ƙarfi da Kariya
• Kar a cire takalma gaba daya.
• Saka hannun jari a cikin takalmi na cikin gida masu tallafi da silifa.
• Juyawa ta cikin tarin takalmanku.
• Ƙara wasu darussan ƙarfafa ƙafafu a cikin repertoire.
• Saurari ƙafafunka.
• Bita don

Tare da lokaci mai yawa da aka ɓata a cikin gida a cikin shekarar da ta gabata godiya ga barkewar cutar, yana da wahala a tuna abin da ake ji don sanya takalmi na ainihi. Tabbas, zaku iya buga su don gudanar da al'amuran lokaci-lokaci, amma galibi, takalma masu tallafi sun ɗauki wurin zama na baya zuwa silifas masu siffar dabba da sauran abubuwan jin daɗi na sherpa.

"Salon rayuwarmu ta gida ya haifar da gagarumin canji a takalman da muke sawa," in ji Dana Canuso, D.P.M., wani kwararren likita mai kula da lafiyar jiki da kuma likitan lafiyar jiki da ke New Jersey. "Da yawa daga cikin mu sun canza daga sneakers da takalmi zuwa silifa da [kasancewa] takalmi, kuma wannan canjin yana da tasiri sosai ga fannoni da yawa na lafiyar ƙafa."

Duk da cewa ba duk canje -canje ga halayen takalmi sun kasance marasa kyau (watau Canuso ya lura cewa mutane yanzu sun karkata ga sanya takalmi a duk rana don haka yin yawo ya fi dacewa), waɗanda ke saka komai sai takalmi mai daɗi - ko babu takalmi kwata -kwata - na iya gina ginin tushen matsalolin ƙafar gaba a sakamakon haka. Amma tafiya babu takalmi a zahiri yana da muni? Ga abin da masana za su ce game da ɓata lokaci mai yawa ba tare da takalmi ba.

Riba da Amfanoni na Sanya Takalma Kadan

Gabaɗaya, saka takalma abu ne mai kyau saboda suna ba da kariya da tallafi. Amma idan kuna son rayuwa mara takalmi, akwai labari mai daɗi: yana da wasu fa'idodin lafiya.

"Ba tare da tallafi daga takalma ba, ƙafafunku suna aiki tuƙuru don kiyaye daidaito da kwanciyar hankali, wanda da gaske yana ba su ƙarin motsa jiki," in ji Bruce Pinker, DPM.

Yin tafiya ba takalmi yana tilasta maka amfani da tsokoki na ƙafa - na waje da na ciki - fiye da lokacin da takalma ke goyan bayan su. Ƙwayoyin tsoka na ƙafar sun samo asali sama da idon kafa kuma suna sakawa cikin sassa daban -daban na ƙafar, suna ba da izinin motsi kamar nuna saman ƙafarku daga ƙafarku, ɗaga ƙafarku zuwa ƙyallenku, da motsa ƙafafunku daga gefe zuwa gefe. Ana samun tsokoki na ciki a cikin ƙafar ƙafa kuma suna kula da motsin motsi mai kyau kamar lanƙwasa yatsun kafa da daidaituwa yayin tafiya. (Mai Dangantaka: Yadda Ƙarfin Ƙafar ƙafa da Motsin idon Ƙafar ƙafa ke Shafar Jiki Gaba ɗaya)

Abin da ya fi haka, tafiya ƙafar ƙafa a waje - wanda ake kira "earthing" ko "grounding" - musamman ma ana iya amfani da shi azaman yanayin hankali, saboda yana tilasta ku rage gudu da sanin yanayin ku. "Mutane da yawa za su yi tafiya ba takalmi don su kasance da alaƙa da yanayin uwa, kuma wannan haɗin kai na iya zama magani," in ji Pinker. Ko da kimiyya ta goyi bayansa: Bincike ya gano cewa kawai samun hulɗar kai tsaye tare da Duniya (ta hanyar ƙafafunku, alal misali) na iya rage haɗarin matsalolin zuciya, zafi, da damuwa.

Duk abin da aka ce, daidaitawa shine mabuɗin. "A ka'idar, tafiya mara takalmi yana da fa'ida tunda hanya ce ta dabi'a ta tafiya - amma idan an yi shi na dogon lokaci, zai iya haifar da matsaloli," in ji Daniel Cuttica, DO, wata kafa da ƙafar ƙafar ƙafar ƙawancen ƙawancen jirgi da ke tushen Virginia. likitan tiyata don Cibiyoyin Ƙwararrun Ƙwararrun Ƙwararru.

Saboda sarkakiyar ƙafar ƙafa da ƙafar idon (kasusuwa 28, haɗin gwiwa 33, da jijiyoyin jiki 112 waɗanda 13 ke fita da tsokoki na ciki guda 21), kusan ba zai yiwu ba ga kowane ɓangaren ƙafar mutum don yin aiki a tsaka tsaki a zahiri, in ji Canuso . Wannan shine dalilin da ya sa madaidaiciyar madaidaiciya da madaidaitan takalmi suna ci gaba da zama muhimmin sashi na samun ƙafafunku kusa da tsaka -tsaki. "Duk wani rashin daidaituwa na ƙarfi, ko matsayi na tsoka ɗaya akan wani, na iya haifar da jijiyoyi, wasu tsokoki, ko ma ƙasusuwa don canzawa, wanda ke haifar da amosanin gabbai da yiwuwar rauni," in ji ta.

Tafiya ko tsayawa ba takalmi na tsayi mai tsayi - musamman, a kan benaye masu wuya - na iya haifar da ƙara matsa lamba da damuwa akan ƙafafu saboda rashin kwanciyar hankali da kariya, wanda zai iya haifar da ciwon ƙafa kamar fasciitis na shuke-shuke (zafi da kumburi a fadin kasa). na ƙafarka), metatarsalgia (ciwo a ƙwallon ƙafa), da kuma tendonitis (ƙumburi na tendon).

Canuso ya ce "Wadanda ke da alaƙa [mai saurin yaduwa] ko nau'in ƙafar ƙafa suna da haɗarin samun ƙarin rauni daga rashin sanya takalmi tunda sun riga sun rasa taimakon da ake buƙata don haɓaka matsayin kafa na tsaka tsaki," in ji Canuso. A halin yanzu, mutanen da ke da manyan baka suna buƙatar ƙarin matashi don yin aiki daidai. Domin ana sanya duk matsa lamba akan ƙwallon ƙafa da diddige na ƙafar gaba ɗaya a duk tsakiyar ƙafar lokacin da ba tare da takalma ba, ƙara matsa lamba akan waɗannan wuraren na iya haifar da karyewar damuwa da kira. Lokacin gafartawa

Tabbas, zaɓin takalma yana da mahimmanci. Idan kun saba sa takalmi da ke da kunkuntar ko tsintsiya ko diddige sama da inci 2.5, rashin takalmi zai iya zama mafi ƙarancin mugunta biyu. Pinker ya ce "Takalmi kunkuntar-yatsu da yatsan yatsa na iya haifar da guduma, bunions, da jijiyoyi masu tsinke, yayin da tsayin daka mai tsayi da yawa zai iya haifar da metatarsalgia da kuma raunin idon sawu," in ji Pinker.

Kuma yayin tafiya ba takalmi na iya jin walwala, akwai wani abu da za a ce don kiyaye ƙafafu, zuwa wani ɗan lokaci. Cuttica ta ce "Takalma kuma suna kare ƙafarku daga abubuwan da ke faruwa, kamar abubuwa masu kaifi a ƙasa da filayen da ke da ƙarfi." "Duk lokacin da kuke tafiya ba tare da takalmi ba, kun fallasa ƙafafunmu ga waɗannan haɗarin." (Masu Alaka: Kayayyakin Kula da Ƙafafun Likitan Kaya Ke Amfani Da Kansu)

Yadda Ake Kiyaye Ƙafafunku Ƙarfi da Kariya

Ƙafar ƙafa mai ƙarfi ita ce wacce ke aiki tare da duk tsokoki, ƙasusuwa, da haɗin gwiwa a cikin tsaka tsaki, dacewa da tallafawa nauyin jikin ku kuma yana ba ku damar motsa jikin ku a cikin hanyar da ake so: gaba, baya, gefe. Yana ba da tushe mai ƙarfi ga jikinka daga ƙasa zuwa sama. "Duk wani rauni a ƙafa zai iya shafar injiniyoyin yadda kuke tafiya, wanda hakan na iya haifar da ƙara damuwa a wasu sassan jiki kuma yana iya haifar da ciwo ko rauni," in ji Cuttica.

Yi amfani da waɗannan shawarwari don nemo madaidaicin ma'auni na rayuwar takalma da takalma kuma koyi yadda za ku ci gaba da ƙarfafa ƙafafunku.

Kar a cire takalma gaba daya.

Yana da kyau ku bar ƙafafunku su yi numfashi lokacin da kuke fita waje, amma idan kuna aiki, dafa abinci, tsaftacewa, musamman motsa jiki, yakamata ku sanya takalmi ko takalmi, in ji Canuso. Bayan samar da ƙafarku da madaidaicin goyon baya da suke buƙata don yin abin su yadda yakamata, yana kuma kare su daga abubuwan muhalli waɗanda zasu iya haifar da rauni-babban yatsa mai yatsa, abin wasa da aka manta, tukunya mai cike da ruwan zafi, ko kafar tebur mara kyau. .

Daya banda dokar motsa jiki? Ayyukan da ba takalmi a kan abin motsa jiki (ko wani wuri mai laushi), irin su wasan motsa jiki ko yoga, na iya ƙarfafa ƙafafunku da kuma ƙara kwanciyar hankali a ƙananan sassan. (Duba: Me ya sa ya kamata ku yi la'akari da Horar da Takalmi mara Takalmi)

Saka hannun jari a cikin takalmi na cikin gida masu tallafi da silifa.

A matsayinka na gaba ɗaya, bai kamata ka iya tanƙwara takalminka zuwa siffar "u". "Wannan alama ce mai kyau da ke nuna cewa ba ta da isasshen tallafi," in ji Canuso. "Nau'in ƙafar da aka fi sani da ita a Amurka ita ce ƙafar ƙafa ko leɓe, don haka neman takalmi tare da baka da aka gina a cikin saka ko tafin takalmin zai fi dacewa."

Lokacin da kake cikin yanayin R&R, tafi tare da siliki wanda ke rufe saman ƙafar, yana da rufaffiyar baya, ko dai wani nau'i na goyan bayan baka ko matashin kai wanda ya kai tsayin silifas. (Gwada kowane ɗayan waɗannan slippers da takalman gida waɗanda aka yi don rayuwar WFH.)

Kuma maye gurbin su akai -akai: "Slippers suna lalacewa da sauri kuma yakamata a maye gurbin su da yawa fiye da sauran takalma," in ji Canuso.

Juyawa ta cikin tarin takalmanku.

Ana ba da shawarar yin amfani da takalmin ku don kada ku wuce gona da iri ɗaya. Sanya guda ɗaya a kowane lokaci na iya ƙara ɓarna duk wani rashin daidaituwa a cikin tsokoki da jijiyoyin ƙafafunku kuma yana ƙara haɗarin sake raunin damuwa, in ji Canuso.

Bugu da ƙari, sau da yawa kuna sa su, cikin sauri za su gaji: “Ci gaba da saka takalmi guda ɗaya na iya haifar da raguwa cikin sauri na ingancin tsakiyar ko waje (ko duka biyun),” in ji Pinker. "Idan waɗannan abubuwan da ke cikin takalmin sun ƙare, yana yiwuwa a fuskanci raunin da ya faru, irin su raunin damuwa ko sprains."

Ƙara wasu darussan ƙarfafa ƙafafu a cikin repertoire.

Muddin ba a halin yanzu ba ku da wani zafi, yin motsa jiki na ƙafa - irin waɗannan daga Cibiyar Nazarin Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙungiyoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙasa na Amirka a halin yanzu na iya taimakawa wajen ƙarfafa tsokoki na ƙafa. Ayyukan motsa jiki masu taimako sun haɗa da sanya ƙafar ƙafa a ƙarshen ƙaramin tawul ko kayan wankewa da yin amfani da yatsun kafa don karkatar da shi zuwa gare ku ( gwada maimaitawa 5 tare da kowace ƙafa) da kuma zana haruffa tare da yatsun kafa yayin motsa ƙafar ƙafa ta hanyoyi daban-daban.

Hakanan kuna iya shimfiɗa jijiyoyin ku na fascia (ƙwayoyin haɗin gwiwa a ƙasan ƙafafun). Gwada shimfiɗa tawul ɗin (madaidaicin tawul a kusa da ƙafarku, yana jan kafa zuwa gare ku kuma yana riƙe na daƙiƙa 30, yana maimaita sau 3 a ɓangarorin biyu). Kuma idan ƙafafunku sun yi zafi, ba da kwalban ruwa mai daskarewa yana jujjuyawa don rage jin zafi: daskare kwalban ruwa cike da ruwa sannan mirgine shi ƙarƙashin ƙafarku, ku mai da hankali musamman ga bakunan ku, na kusan mintuna 2 da ƙafa. (Ko gwada ɗaya daga cikin sauran mashin ɗin ƙafafun da mutane ke rantsuwa da shi.)

"Tunda yawancin matsalolin ƙafafu suna da alaƙa da matsananciyar tsokoki na maraƙi ko rashin daidaituwa, motsa jiki da aka mayar da hankali kan waɗannan wurare na iya taimakawa wajen rage haɗarin ciwo," in ji Cuttica. Gwada waɗannan shimfida na maraƙi da motsa jiki na maraƙi don ƙarfafawa da shimfida yankin jijiyoyin Achilles (ƙungiyar nama da ke haɗa tsokar maraƙi zuwa ƙashin diddigin ku).

Saurari ƙafafunka.

Idan ciwo ya taso, saurari karnukan ku masu haushi kuma rage dabarun ƙarfafa ƙafafunku ko gyara su. Pinker ya ce "Yin amfani da yawa abu ne da ke haifar da rauni." "Motsa jiki a hankali wanda ke ƙara yawan aiki a kan lokaci, bisa ga haƙuri, yawanci shine hanya mafi aminci don kiyaye ƙafafunku da karfi."

Bita don