5 Kutanga Kumhanya Kukuvara (uye Maitiro Ekudzivirira Imwe neimwe)

Zvemukati

• Runner's Knee
• Iliotibial Band Chirwere
• Plantar Fasciitis
• Piriformis Syndrome
• Posterior Tibialis Tendonitis
• Ongororo ye

Kana iwe uri mutsva kumhanya, iwe zvinosuruvarisa zvakare mutsva kune nyika yese yeaches nemarwadzo anouya zvakanyanya kubva pakuwedzera yakawandisa mileage nekukurumidza. Asi kutanga-kana kudzoka ku-maitiro ekumhanya hakudi kukukonzera dambudziko. Mushure mezvose, pane zvishoma zvekutanga zvekudzivirira kukuvara-uye vamwe havana kana chekuita nemabatiro awakaita nzira yako. (Psst! Aya ndiwo Maekisesaizi mashanu Anonyanya Kukonzera Kukuvadza.)

Saka nezve ako chaiwo maronda, isu takagadzirisa 'em. Heano mashanu akakuvara zvakajairika, uyezve nzira yekudzivirira uye kuvasunungura ivo pavanorova.

Runner's Knee

Mifananidzo ye Corbis

Patellofemoral pain syndrome, inonyatsozivikanwa se "Runner's Knee," inobata kusuruvara kunowira kumativi emabvi. Kutsamwiswa kwetendonisoni, shwashwa, mafuta padanho repatella, kana zvimwe zvinyama zvinogona kuve mhosva nekuda kwenhamba ipi neipi yezvirwere sekunyanyisa, kusaenzana kwemhasuru, matambudziko etsoka, kneecap yakasarudzika, kana chimwewo chinhu.

Nzvenga: Simbisa yako quadriceps uye glutes, anodaro Mike Silverman, murapi wepanyama kuChipatara cheSpecial Surgery's Sports Rehabilitation uye Performance Center muNew York City. Izvi zvinobatsira kufambisa mutoro kubva pamabvi ako kuenda kumakumbo ako. Shandisa foam foam kuti uchengete yako IT bhendi yakasununguka uye nhare, uye chengetedza yako hamstrings, quadriceps, uye mhuru matanda ane simba anotambanudza (senge aya matanhatu Anoshanda Anotambanudza Iwe Unofanirwa kunge Uri Kuita).

Sunungura iyo: "Kana iwe ukagadzira ibvi remumhanyi, kupupuma furo inzira huru yekudzikisa zviratidzo," anodaro Silverman. Pamusoro pezvo, chando ibvi rako uye shandisa elastic therapeutic tepi, seKinesio kana KT Tape, kudzikamisa patella yako senzira ine mativi matatu.

Iliotibial Band Chirwere

Mifananidzo ye Corbis

Iyo iliotibial bhendi-ligament iyo inotambanuka kubva pamapapiro ako kuti ipenye kunze kwekunze kwehudyu yako inobatsira kudzikamisa ibvi rako paunomhanya. Kana ikanyanya kuomarara, unogona kunzwa kurwadziwa kwemabvi.

Nzvenga: Sezvo nemabvi emumhanyi, kusimbisa kubwinya kwako kwakakosha, pamwe nekushandisa furo roller kukanda yako IT band, Silverman anodaro. Wedzera mileage zvishoma nezvishoma, kukanda shangu dzakasakara, enda nyore pakadzika kumhanya, uye shandura mafambiro kazhinji munzira.

Sunungura iyo: Kana iwe usina kutenderera pamberi peIT band syndrome, inguva yekutanga. "Kupenga furo kunogona kubatsira nemarwadzo," anodaro Silverman. Wedzera mu glute, hamstring, uye quad inotambanudza futi. (Sununguka! Iyo Yakanakisa IT Bhendi Inotambanudzwa.)

Plantar Fasciitis

Mifananidzo ye Corbis

The plantar fascia ibhande rine fibrous retishu mupasi petsoka yako rinotambanudzira kubva pachitsitsinho chako kusvika kuzvigunwe zvako. Misodzi miduku mu fascia inokonzera kuzvimba uye, pamwe nayo, kurwadziwa kwakanyanya kwechitsitsinho. Iwe unowanzozvinzwa zvakanyanya mangwanani kana mushure menguva refu yekugara kana kumira.

Nzvenga: Chengetedza makumbo ako epasi uye tsoka tsoka dzakatambanudzira mhuru dzako uye plantar fascia, kuwedzera kune arch inosimbisa kurovedza muviri.

Zvisunungure: Kana iwe ukatanga kushatirwa pasi petsoka yako, splint yehusiku inogona kubatsira, Silverman anodaro. "Kutenderedza bhora regorofu kana bhodhoro remvura yakagwamba nechando pazasi petsoka dzako rinoshanda futi."

Piriformis Syndrome

Mifananidzo ye Corbis

Iyo piriformis muscle iri kumashure kwako inodzikamisa majoini ako ehudyu, inochengetedza chiyero chako, uye inokubvumira kuti uchinje kubva kutsoka kuenda kutsoka. Kana tsandanyama ikatsimbirira tsinga ine simba rakawandisa, unogona kunzwa kurwadziwa mukunzwa kwako kana kurira kunofamba kuenda kumagunwe ako.

Zvidzivise: Takazvitaura kare uye tichazvitaura zvakare: "Simbisa glutes yako kudzivirira piriformis kubva pakusimba uye kutsamwiswa," anodaro Silverman. Zvakare, musimboti webasa-kusanganisira yako abs, kumashure, uye pelvic mhasuru-ndiyo kiyi.

Zvisunungure: Bata lacrosse kana tenisi bhora kuburitsa yako glutes, kuchera zvakadzika mukati mesumbu. "Kutenderera zvese usati uye mushure mekunge wamhanya kunogona kubatsira kudzikisa zviratidzo," anodaro Silverman. Chengetedza bhora riri nyore kuti ritenderere nguva nenguva mukati mezuva rose zvakare. (Edza imwe yeidzi Nzira 6 dzekubvisa Maronda Anorwadza Mushure mekuwedzeredza.)

Posterior Tibialis Tendonitis

Mifananidzo ye Corbis

Iyo yekumashure tibialis tendon ine rimwe basa rakakosha: arch rutsigiro. Iyo tendon inobatanidza yako mhuru mhasuru kune iyo mukati memakumbo ako. Kana ikashatirwa, yakatsva, kana kubvaruka, unogona kunge wakatarisa marwadzo etsoka nemakumbo, pamwe chete nematanho anodonha zvishoma nezvishoma nekufamba kwenguva zvichikonzera tsoka dzakadzikama.

Zvidzivise: Usati watenga kurova kwakanaka, shanyira chitoro chako chemuno kuti tsoka dzako dziongororwe. Yako arch kureba inotarisa kuti ankle yako inokunguruka sei mukati kana kunze kana uchimhanya, uye nekudaro, ndedzipi shangu dzinogona kukushandira zvakakunakira-shangu isina kwayakarerekera inobvumira tsoka yako kukungurukira nemukati mukati, kana kugadzikana kana kufamba kwekudzora shangu inorambidza kufamba mukati. imwe nzira kana imwe. "Kuita chokwadi chekuti uri kumhanya neshangu chaiyo kunogona kudzikisira kukuvara kwakawanda kunosanganisira tendonitis," anotsanangura Silverman. Zvakare, kusimbisa gumbo rako repazasi-uye mhuru kunyanya-kunogona kudzivirira kumwe kwekurwadziwa kunotambudza vafambi vekumhanya.

Sunungura iyo: Massage uye ice nzvimbo yekurerutsa zviratidzo, Silverman anodaro. Zorora kana chinja kune zvakaderera-zvine simba kurovedza zvinotora mutoro kubva patsoka dzako kwechinguva, uye funga kuve unokodzera kune orthotic. (Kana uchangopinda muchirongwa chekurovedza muviri, ita shuwa kuti hausi kuzvimanikidza kupfuura zvaunokwanisa. Tarisa izvi 5 Zviratidzo Zvokutaura Uri Kuzvikurira.)

Ongororo ye