Maitiro Ekutarisira Ekubata Maoko Ako Kana Ukasimudza Kurema Kurema

Zvemukati

• Sei uchiwana macaluse pamaoko ako?
• Saka, iko kufona chinhu chakanaka kana chakaipa?
• Unoitei kana callus yakabvaruka?
• Zvakanaka, ko kana ndikawana blister?
• Ndinofanira kuisa mari mukusimudza magirovhosi?
• Zvakadiniko nekubata, kusimudza tambo, kana choko?
• Icho Chinokosha
• Ongororo ye

Nguva pfupi yadarika, maawa mashoma ndisati ndasangana nemutambo mutsva weTinder, ndakarova mutambo weCrossFit unonakidza uyo waisanganisira kutenderedza bhawa sekunge munhu anoda-kuva-gymnast. (Funga: AMRAP yemabhawa mhasuru-kumusoro, zvigunwe-kubhawa, uye burpee dhonza-up).

Zvakazoitika? Maoko angu akabvaruka zvachose, uye nguva dzangu dzakaomarara sedombo. Yakanaka #lewk zuva rekutanga? Ehe, pamwe kwete.

Kure nechinetso cheCrossFit chete, chero hutongi hwehutongi hunoda kubata zvinorema kana kurembera nemaoko ako - Olimpiki nekusimudza magetsi, kufambisa kettlebell, kukwira matombo, uye kunyange kukwasva-zvinogona kukonzeresa kupunzika kwemaoko (uye kunyara kwekutanga zuva!).

Pane chero chinhu chaunogona kuita nezvazvo, zvakadaro, kana iwe unomanikidzwa kusarudza pakati pe "zvakanaka" maoko uye kugwinya kwehupenyu? Pano, gwara rako kune ese kudzivirira uye kurapa rova ​​​​maoko, chero sarudzo yako yekusarudza ingave.

Sei uchiwana macaluse pamaoko ako?

Kusvika kumwero wakati, kuuraya nemaoko kunotevera kuita kwetani. Kutanga, calluses. "Vamwe vanhu vangavawana vasingataridzike, asi macalluses imhinduro yakajairika uye yechisikigo pakusimudza masimbi kana kuita zvekudhonza," anotsanangura kudaro chiremba wemishonga yemitambo Nancy E. Rolnik, MD paRemedy Sports uye Regenerative Medicine. Dambudziko, kusarapwa, kufona kunogona kubvarura kana kubvarura, zvichikonzera ronda rakavhurika paruoko rwako. Yikes. (Nepo mamwe matambudziko, semablisters, anotyisa pachawo, kune chikamu chikuru, zvese zvinotanga necallus).

Asi nei mafoni achiitika? "Ganda rezvemuviri rinogadzirisa kudzokorodza, kumanikidza, kana kushungurudzika ndezvepamusoro peganda (iyo epidermis) kuti iwedzere," anotsanangura John "Jay" Wofford, M.D, chiremba-anozivikanwa dermatologist muDallas.

Callus ane basa rekudzivirira, anodaro Dr. Wofford. Chaizvoizvo, ma calluses anoreva kudzivirira ganda kubva pakuputsika, kuputika, kana kubvarura muchiitiko cheramangwana "kushungurudzika." Nechikonzero ichocho, iwe haudi kubvisa zvachose mafoni ekufona.

Saka, iko kufona chinhu chakanaka kana chakaipa?

Kana iwe wakauya pano kuzofunga kuti ungabvisa sei ma calluses pamaoko ako, inguva yekutarisa chaiko. Iwe unogona kuedzwa kuti urege zvinhu zvose zvakashata-asi usadaro. Callus care inotevedzera Goldilocks musimboti: Iwe haudi kuti ganda iro rive gobvu, kana kutetepa zvakanyanya, asi. just rudyi.

Kana callus ikanyanya kuwanda, inogona "kubata" pane yekudhonza-up bar kana uremu panguva yekufamba-famba kwepamusoro (sekudhonza-kukwira, kettlebell swing, kana kuchenesa) uye kuita kuti chinhu chose chibve, chichisiya. pakakoromoka/raw spot pakati peruoko rwako. Um, pasa. Um, pasa. Kupfuurirazve, makobvu matete anogona kurwadza, nekuda kwekuwedzera kwemarwadzo ekugamuchira muganda rakakora, maererano naDr. Wofford.

Padivi-padivi, "kana iyo callus yakatetepa, inogona kusimba uye kubvaruka, izvo zvinokunda chinangwa chemuviri chekuumba iyo callus pakutanga," anotsanangura kudaro Daniel Aires, MD, mukuru wezve dermatology neYunivhesiti yeKansas. Hutano Sisitimu.

Mhinduro yacho? Kupomhodza uye kuumba iyo callus yakakwana kuti irege kubata, pasina kuizadza pasi zvachose, anodaro Dr. Aires. Heano maitiro:

Maitiro ekubvisa Mawoko Calluses Nzira Yakarurama

1. Kutanga, sora maoko ako mumvura inodziya kwemaminitsi mashanu kusvika gumi nemashanu.
2. Wobva washandisa pumice ibwe (Buy It, $ 7, amazon.com) kuti uise pasi zvakachengeteka, uchisiya imwe nhete yakatetepa yekusada kuseri, uye kuiumba mune chimwe chinhu chakatsetseka, saka hapana mitsetse ine hukasha inogona kubata uye kubvarura.
3. Inesarudzo nhanho: Simbisa maoko ako. Nyanzvi dzakakamurwa pamusoro pekuti mafuta ekuzora anobatsira here kana kuti nekuti "anoderedza ganda uye kutetepa asina kujeka," anotsanangura kudaro Dr. Aires. Zvimwe zvakanaka zvinonetsekana zvinorerutsa ganda zvakare zvakawanda. "Kurudziro yangu ingangove yekuishandisa zvine hungwaru uye zvine hungwaru," anodaro Dr. Wofford. "Uyezve, unyoro hwakawandisa padhuze nebasa rako hunokonzeresa kubatirira uye kukanganisa kugona kubata." (Inoenderana: Maitiro Ekusimbisa Yako Kubata Simba Kuti Uite Zvirinani Workout).

Kana iwe uchifunga kuti mafoni ako abuda CHOKWADI kubva (ahem) ruoko, Dr. Wofford vanoratidza chimwe chinhu zvishoma hardcore: "Ini ndinokurudzira kupenengura pasi iyo callus nekushandisa yekuvhiya kana scalpel blade, inozosiya yakatsetseka isingafadzi kumashure." Izvo zvakati, anoona kuti izvi zvimwe zvinonyanya kuitwa nachiremba kana mumwe chiremba, kana kuti zvinofanirwa kuitwa nehanya kwazvo (!!).

Unoitei kana callus yakabvaruka?

Imwe yekukuvara kwemaoko kunorwadza ndeye callus yakabvaruka-inowanzo kuitika kana callus ine jagged inobata pane yekudhonza-up bar. Dzimwe nguva ropa, kazhinji rinorwadza, uyenguva dzose yekuvhiringidza yekudzidzira (ugh), mapipi anenge achinakidza sekunge mweya. Matarisiro aunoita kubvaruka zvinoenderana nekuti ivo vakasarura here (zvinoreva, pachine ganda rakarembera) kana rizere.

Kana ivo vakasarura, usabvise kana kubvisa chero ruzha rweganda rinoramba rakabatanidzwa. Panzvimbo pezvo, geza chironda chacho zvinyoronyoro nesipo nemvura—uye, kana uchigona kubata nokutsva, kukwiza doro, anodaro Dr. Wofford. Wobva wanyatsoomesa ruoko rwako uye woisa iyo yakasara yeganda pasi pasi pamusoro penzvimbo yakasvibira uye isa Band-Aid kuti uibate panzvimbo. "Ichi chiuno cheganda chinogona kushanda sebhandeji rekuwedzera kune ronda riri pasi, uye rinokwanisa kuburitsa mamwe mamorekuru ekuratidzira ayo anogona kubatsira mukupora kwemaronda," anodaro. Uyezve, ganda rinoputika rinodzivirira ronda kubva kune tsvina, marara, uye hutachiona. Mushure memazuva mashoma, ganda riri pasi rinozove rakasimba zvakakwana kuti kubvarura kubvarura kunogona kudimburwa.

Zvakadini kana chidimbu cheganda chikabvamburwa zvachose? "Usanetseke nekuisa chidimbu cheganda pamusoro pechironda," anodaro Dr. Wofford. "Zvakanakisa kungochenesa ronda riri pasi, wozora mafuta ekurwisa mabhakitiriya, nebhandeji."

Chero nzira, ungangoda kuisa ruoko-rinorema kurovedza kwechinguva. Chero basa ripi zvaro rinoda kuti ubate bhawa rinenge richizowedzera kushungurudza ronda uye kunonoka kupora-saka uchafanira kuzvibvunza kana iri ziya-sesh richikosha kudzikisira kurovedza kwako muvhiki iri kuuya. Sezvineiwo, pane zvakawanda zvekushanda (kumhanya! rollerblading! kushambira!) Izvo zvisina maoko. (Ona Zvimwe: Edza Iyi Indoor Workout Running Plan).

Zvakanaka, ko kana ndikawana blister?

Blister, semafoni, fomu nekuda kwekudzokorora kukakavara, anotsanangura Dr. Rolnik. Vanogona kunge vari madiki kana makuru semazambiringa.

Kana blister rikaumbika, Dr. Wofford vanokurudzira kudurura hunyoro netsono isina mbereko. "Unogona kubaya tsono pamusoro pemurazvo kana nekukwesha doro, wozobaya blister neicho chakapinza." Anoti zvirinani kuti uzviitire wega pane kubvumira blister kuti ibude zvakasununguka nekuti, kana ichizvimukira yega, pane mukana wekukuvara kune "blister" yeblister. "Ganda riri pamusoro peblister harifanirwe kusvuurwa nekuti, zvakare, rinoshanda sebhandeji kuchengetedza ganda riri pasi," anodaro. Zvadaro, pamusoro nebhandiji kuti uwedzere kudzivirira.

Iwe uchiri kugona kushanda kunze, asi maworkouts anosanganisira kudhonza-up mabara uye mabhero anowanzo bvisa iyo yepamusoro layer uye pakupedzisira inonoke kupora. Saka, kana uchikwanisa, sarudza maekisesaizi asingaise njodzi iyo padenga reblister (senge iri rakapfupika gumbo kurovedza muviri kana uyu anopedzisa).

Iwe unogona kufunga kuisa mari mune maviri ehuremu ekusimudza magiravhusi kupfeka kwenguva dzakadai. "Kusunga zvakanaka ronda racho uyezve kupfeka magiravhusi anosimudza kunogona kubatsira kuwedzera zvidimbu zvekuchengetedza paganda," anodaro Dr. Wofford.

Ndinofanira kuisa mari mukusimudza magirovhosi?

Kana kusimudza magirovhosi kuchikwanisa kuchengetedza ganda rako rekuporesa, zvinonzwisisika kuti unogona kushamisika kana zvakanakisa kupfeka magiravhosi anosimudza nguva dzese. Asi zvakafanana nekubvunza, "ndinofanira kurodha pasi Tinder?" - mhinduro inoenderana nekuti ndiwe ani, zvauri kutsvaga, uye zvaunoda.

"Kusimudza magirovhosi kunogona kubatsira zvakanyanya kudzivirira kuumbwa kwemagetsi," anodaro Dr. Aires. Zvinobatsira, kutaura zvazviri, zvekuti uri kuvhiringa kugona kwemuviri wako kugadzira nhovo yekudzivirira pakati pemaoko ako nebarbell.

Ndosaka, kana iwe uri wakanaka uine maoko akaomarara, anokurudzira kuti usapfeka magirovhosi. Kuenda usina mabhureki kuchabvumira ganda riri pamaoko ako kuti riwedzere, iro (kana rikachengetedzwa) rinogona kukudzivirira kubva mukubvarura mune ramangwana, anotsanangura.

Asi kana ~ silky akatsetseka ~ maoko ari ako ekutanga, enda kumberi uye uapfeke! Ingoyeuka: "Kana iwe ukaenda nemagirovhosi, iwe uchada kuapfeka nguva imwe neimwe yaunosimudza," anodaro Dr. Aires. (Inoenderana: Inofema Workout Gear Kuti Uchengete Iwe Utonhore uye Wakaoma)

Oo, uye ugeze nguva dzose. Nekuti maoko ako anodikitira uye zviyereso zvinogona kunge zvakasviba, magirovhosi anogona kuve cesspool yebhakitiriya uye tsvina, anodaro. Ick. Kana iwe uri wako kana uchifunga nezve kutenga mamwe magirovhosi ekusimudza, tarisa gwara redu kune Akanakisa Kusimudza Gloves (Uyezve, Maitiro Ekuzvishambidza Zvakakodzera).

Zvakadiniko nekubata, kusimudza tambo, kana choko?

Kubata: Kusiyana nemagurovhosi, ayo anowanzo kuve akapfekerwa kubatira kwese, anobatirira (senge vaviri ava kubvaTakura KompleX, Buy It, $40, amazon.com) anongopfekwa chete pakufambisa pabhara rekudhonza. Dr. Wofford vanokurudzira kuti vatambi veCrossFit, vanoita jimunasiti, uye vamwe vanoekisesaiza vari kubhawa yekudhonza zvizhinji edza navo nekuti vanogona kubatsira kudzikamisa kusagadzikana uye kukakavara pamaoko ako. Asi, sekusimudza magurovhosi, kuvashandisa zvakanyanya kunogona kudzivirira chero runhare kubva pakuumba zvachose.

Nokusimudza tambo: Pamusoro pekubata, kana iwe uri powerlifter kana Olimpiki anosimudza, unogona kuyedza kusimudza tambo (seizvi IronMind Sew-Nyore Kusimudza Tambo, Tenga Izvo, $19, amazon.com). "Izvi zvinogona kubatsira zvakanyanya mukudzivirira maoko paunenge uchiita mamwe marudzi ekusimudza zvinorema nekuti zvinodzoreredza kushushikana uye huremu kure nemaoko ako uye kusimba kwekubata uye muzvanza zvako nemaoko," anodaro Dr. Wofford. Kana zvikashandiswa zvakakodzera, zvinogona kuderedza zvikuru kukweshana nekukweshana pamaoko uye kubatsira kudzivirira kubvaruka nemisodzi, anodaro.

Iwe unofanirwa kubvunza murairidzi wako kana kusimudza mabhanhire kwakakunakira iwe, asi chero munhu anoshanda anofamba seRomanian deadlifts uye mapendekete epamafudzi anogona kubatsirwa nenzira dzekuchengetedza-maoko dzemabhande aya, anodaro. Zvakanaka kuziva. (Yakabatana: Maitiro Ekuita Zvakanaka Romanian Deadlift neDumbbells)

Chaki: Nekuti ziya rinowedzera kukakavara, Dr. Aires anoti choko (edza a bhora rechoko rinozadzikiswa, Itenge It, $ 9, amazon.com) ndeimwe nzira yakanaka kune magirovhosi nekuti ichapinza rimwe ziya, nekudaro kunoderedza kukakavara. Zvakakosha kuziva, zvisinei, kuti kuchengeta maoko ako akaoma nekupukuta ziya pajira rinobata kunogona kushanda futi, anodaro Dr. Rolnik.

Icho Chinokosha

Kumwe kufona kwema callus kwakanaka uye kunoitirwa kuitirwa kuti uchengetedze maoko ako - ndosaka iwe usiri kuda kubvisa mabara pamaoko ako.

Izvozvo zvakati, "iwe unoda kutarisa maoko ako nokuda kwezviratidzo zveganda kana kutsvuka sezvo ichi kazhinji chiratidzo chekutanga chekumirira kukuvara," anodaro Dr. Rolnik. "Kudzidziswa kwesimba kwakakunakira iwe, saka haudi kukuvadza zvakanyanya maoko ako zvekuti zvinokanganisa kugona kwako kudzidzisa."

Ah, uye ICYWW, isu hatina kuenda pazuva rechipiri. Asi ini ndinoda kufunga kuti imhaka yekuti takanga tisina chemistry, kwete nekuti maoko angu aitaridzika kunge nyama inonaka.

Ongororo ye