Nzira mbiri dzeKubata Ankle

Zvemukati

• Izvo zvauchada kutepa bhanhire
• Tepi
• Athletic tepi
• Kinesio tepi
• Tsigira zvishongedzo
• Athletic taping matanho
• Inoshuva, asi isingadiwe, matanho ekutanga
• Kinesio taping matanho
• Maitiro ekubvisa emitambo tepi
• Matanho ekubvisa emitambo tepi
• Matanho ekubvisa kinesio tepi
• Kutora

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Ankle tepi inogona kupa kudzikama, tsigiro, uye kumanikidza kune ankle mubatanidzwa. Inogona kubatsira kudzikisa kuzvimba mushure mekukuvara kwechidzitiro uye kudzivirira reinjury.

Asi pane mutsetse wakanaka pakati pegumbo rakadhinda zvakanaka, uye rimwe rakabatidzwa zvakanyanya kana kuti haripe rutsigiro runodiwa.

Ramba uchiverenga kune yedu nhanho-nhanho nhungamiro yemabatirwo emabhureki ankle.

Izvo zvauchada kutepa bhanhire

Tepi

Une sarudzo mbiri dzakakosha dzekutapa bhanhire rako: Iwo tepi yemitambo, iyo murairidzi wemitambo angadaidzewo kuti tambo yakasunga kana yakaoma, uye kinesio tepi.

Athletic tepi

Athletic tepi yakagadzirirwa kudzora kufamba. Iyo tepi haina kutambanuka, saka inowanzove yakanakira-kudzikamisa gumbo rakakuvara, ichipa rutsigiro rwakakosha kudzivirira kukuvara, kana neimwe nzira kudzora kufamba.

Iwe unofanirwa kungopfeka tepi yemitambo kwenguva pfupi - ingangoita isingasviki zuva kunze kwekunge chiremba ataura neimwe nzira - sezvo ichikanganisa kutenderera.

Tenga zvemitambo tepi online.

Kinesio tepi

Kinesio tepi yakatambanuka, inofamba tepi. Iyo tepi yakanakira-kukodzera iyo kana iwe uchida kuwanda kwekufamba mumakumbo, asi uchida imwe rutsigiro. Ungangoda kupfeka kinesio tepi kana:

• wadzokera kune zvekuita muviri mushure mekukuvara
• wadzoka panhandare
• une makumbo asina kugadzikana

Kinesio tepi inogona kugara kwenguva yakareba kupfuura tepi yemitambo - kazhinji kusvika mazuva mashanu. Iyo yakatambanuka hunhu hwetepi haiwanzo kudzora kuyerera kweropa uye haina mvura, saka iwe unogona achiri kugeza kana kugeza netepi iri pamusoro.

Tenga kinesio tepi online.

Tsigira zvishongedzo

Vamwe vanhu vanogona zvakare kushandisa akakosha zvishongedzo kuti vawedzere kushanda kwe tepi uye kudzikamisa kubhidha kana kusagadzikana izvo zvinogona kukonzeresa dzimwe nguva. Mienzaniso inosanganisira:

• chitsitsinho uye mapads, ayo anoiswa pamusoro petsoka uye pamusoro pechitsitsinho
• taping base spray, iyo inobatsira kudzikisira kukwesana uye zvakare ichibvumira iyo tepi kuti inamatire zviri nani kune ganda
• prewrap, inova yakapfava, yakatambanudzwa yekumonera iyo inoiswa pamberi pemitambo tepi uye inoita kuti tepi ive nyore kubvisa

Tenga zvitsitsinho uye pads yemachira, taping base spray, uye prewrap online.

Athletic taping matanho

Sezvo kushandisa tepi yemitambo kunosanganisira imwe nzira yakasarudzika kupfuura kinesio tepi, pane matanho mashoma akapatsanurwa panzira imwe neimwe. Maitiro ese ari maviri anotanga neganda rakachena, rakaoma. Ive neshuwa yekudzivirira kubata pamusoro pemaronda akavhurika kana maronda.

Inoshuva, asi isingadiwe, matanho ekutanga

1. Isa mushonga wepasi pegumbo, uchimwaya pamusoro petsoka uye pamagumbo.
2. Ipapo, isa chitsitsinho kuseri kwetsoka, uchitanga seri kwechidzitiro (apo shangu dzinowanzo kwiza), uye tambo yekumonera kumberi kwetsoka (uko shangu dzinowanzokwesha) kana zvichidikanwa.

1. Nyorera prewrap kutsoka, kutanga uchingori pasi pebhora retsoka uye uchiputira mudenga kusvikira gumbo (uye anenge matatu mainji pamusoro pegumbo) rakafukidzwa.
2. Tora iyo tepi yemitambo uye isa maviri anchor tambo kumusoro-kwakawanda chikamu chepamberi. Izvi zvinosanganisira kutanga kumberi kwegumbo uye kuputira kusvikira mitsetse yetepi inopindirana ne1 kusvika 2 inches. Nyorera imwezve tepi yapfuura nepakati pane yekutanga tambo.
3. Gadzira chidimbu chekupururudza nekuisa iyo tepi pamusoro peimwe tsvimbo yekubatisa, uchisimudzira pamusoro pechidzitiro, ichipfuura chitsitsinho, uye ichipera panzvimbo imwechete kune rakatarisana negumbo. Izvi zvinofanirwa kutaridzika sedutu.
4. Dzokorora uye isa imwe yekumhanyisa chidimbu zvishoma zvishoma pakati pechikamu chepamusoro chetsoka, uchitenderera tenderera, uye uine tepi inonamatira kune iyo anchor tambo.
5. Isa mumwe mutsetse weanchor pamusoro petiripusi tepi, uchimonera pakati pehafu kubva pakutanga kwekupedzisira anchor tambo. Izvi zvinobatsira kubata chidimbu chesaiti munzvimbo. Ramba uchimonera mufashoni iyi kusvika iwe wasvika pamusoro petsoka.
6. Putira chitsitsinho uchishandisa nzira yechisere-sere. Kutanga pane chemukati cheiyo arch, tora iyo tepi kuyambuke tsoka, uchikotama pasi wakananga chitsitsinho. Yambuka tsoka netsoka, uenderere mberi nhamba-sere kwemaviri akakomberedzwa.
7. Pedzisa nekuisa zvidimbu zve tepi kubva kumberi kwegumbo repasi, kutenderedza arch kana chitsitsinho kune rimwe divi. Iwe unogona zvakare kuda mamwe anchor mitsetse. Iwe haufanire kunge uine chero nzvimbo dzakavhurika dzeganda.

Kinesio taping matanho

Kinesio tepi haifukidze mazhinji etsoka uye ankle sezvinoita tepi yemitambo. Kunyange nzira dzakasiyana dziripo, heino muenzaniso weyakajairika kinesio ankle taping nzira:

1. Tora chidimbu chekinesio tepi, uye tanga kunze kwechidzitiro, anenge mana kusvika matanhatu masendimita pamusoro pegumbo. Gadzira inokonzeresa-senge mhedzisiro sezvaunotora chidimbu chetepi pamusoro pechitsitsinho, uchidhonza iyo tepi kuenda kune yakatarisana, pamusoro pechinhu chemukati chegumbo, nekumira padanho rakafanana nechidimbu chekutanga chetepi.
2. Isa chimwe chidimbu chetepi kumashure kwetsoka, uchichiisa pakati neako Achilles (chitsitsinho) tendon. Putira tepi kutenderedza ankle kuti utenderedze kutenderera tsoka. Iyo tepi inofanirwa kuve yakasimba zvakakwana zvekuti tsoka inokotama, zvakadaro ichiri kunzwa kutsigirwa.
3. Vamwe vanhu havatenderi tepi yakatenderedza ankle, asi pachinzvimbo ichiyambuke kunge X. Izvi zvinosanganisira kuisa chidimbu chetepi pasi pechidzitiro uye kuunza iwo maviri mativi kuyambuka kumberi kwegumbo repazasi kugadzira X. Magumo e iyo tepi yakachengetedzwa kuseri kwegumbo.

Maitiro ekubvisa emitambo tepi

Ive neshuwa yekubvisa chero tepi yaungangodaro wakashandisa kana chero nguva chero zvigunwe zvako zvikaita kunge zvine ruvara kana kuzvimba. Izvi zvinogona kuratidza kuti tepi yakanyanyisa uye inogona kukanganisa kutenderera kwako.

Sekureva kwechinyorwa chiri mumagazini, makumi maviri neshanu evanhu vanorapwa netepi vanotaura zvakajairika mhedzisiro kusagadzikana kubva kune yakanyanya-kuomarara tepi kana iyo yeergic reaction kana kunzwisisika kune iyo tepi.

Matanho ekubvisa emitambo tepi

1. Shandisa chigero chebhandeji rebhandeji (chigero chine magumo asina kujeka uye rimwe banga rakapinza parutivi) kutsvedza chigero pasi petepi.
2. Cheka tepi zvinyoro nyoro kusvikira waita kucheka kukuru pamusoro pakawanda tepi.
3. Zvishoma nezvishoma bvisa iyo tepi kure neganda.
4. Kana iyo tepi ichinyanya kuomerera, funga kushandisa chinonamatira chinobvisa pukuta. Izvi zvinogona kunyungudusa zvinonamira uye zvinowanzo chengeteka kune ganda sekureba sekunge zvakanyorwa saizvozvi.

Tenga zvekunamira kubvisa.

Matanho ekubvisa kinesio tepi

Kinesio tepi inoitirwa kugara kwemazuva akati wandei - nokudaro, zvinotora imwe nhamburiko yekuwedzera kubvisa dzimwe nguva. Matanho anosanganisira anotevera:

1. Isa chinogadzirwa nemafuta, senge mafuta emwana kana mafuta ekubikisa, kune iyo tepi.
2. Rega izvi zvigare kwemaminetsi akati wandei.
3. Nyorovera kumucheto kwetepi pasi, uchidhonza iyo tepi munzira yekukura kwebvudzi.
4. Kana uine zvakasara zveglue kubva pa tepi mushure mekubvisa, unogona kuisa mafuta kuti uwedzere kuinyungudutsa.

Kutora

Kubata neketani kunogona kubatsira kudzivirira kukuvara uye kudzikisira kusagadzikana zvichitevera kukuvara. Maitiro ekutepa anoenderana nerudzi rwe tepi iwe yaunoshandisa.

Kana iwe uchinetseka kubata ankle yako, taura nachiremba wako kana nyanzvi yemishonga yemitambo. Ivo vanogona kukurudzira kukuvara- kana muviri-chaiwo nzira dzekutapa dzinogona kubatsira.