Iyo Imwe Tweak yekugadzirisa Knee Pain Paunenge Uchimhanya

Zvemukati

• Ongororo ye

Nhau dzakanaka: kusendamira mumaaches mushure mekumhanya kunogona kubatsira kugadzirisa marwadzo. Kusimudza torso yako kumberi paunenge uchimhanya kunogona kubatsira kuderedza kurodha kwebvi, izvo zvinogona zvakare kuderedza marwadzo emabvi (senge ibvi remumhanyi) uye pamwe kukuvara, inoshuma chidzidzo chitsva mu. Mishonga & Sayenzi muMitambo & Exercise.

"Kana iwe uchisimudzira nzvimbo yepakati yemuviri wako kumberi, inoderedza torque pamabvi ako uye pachinzvimbo inoisa huremu muhudyu mako," anotsanangura munyori wekudzidza Christopher Powers, Ph.D., co-director weMusculoskeletal Biomechanics Research Laboratory pa iyo Yunivhesiti yeSouth California. Funga nezve kukwikwidza: Kana iwe ukadzika nedumbu rako rakatwasuka kumusoro, iwe unonzwa kupisa mune ako quads. Kana iwe ukasendamira mberi uye squat, iwe unonzwa iwe muchiuno chako. Zvimwe chete zvinoenda kumhanya, anotsanangura.

Vazhinji vamhanyi vanowana kurwadziwa kusingaperi, kunyanya mumabvi avo, zvese zviri zviviri uye nekubuda munzira. (Dzora kutambudzwa zuva rese neiyi Rakareruka Turu Kudzivirira Knee Pain.) Iyo nzira inoshamisira yekurapa mabvi emumhanyi ndeyekutarisa kwete kumhara pachitsitsinho chetsoka yako, asi panzvimbo petsoka dzako kana pakati petsoka.

Uye apo uchimhanya neiyi stereki pateni inoderedza kuburitsa mabvi, inoisawo zvakanyanya kumanikidza pachigunwe, Masimba anotsanangura. Izvi zvinogona kutungamira mukukuvadzwa kwechidzitiro senge achilles tendinitis iyo inogona kukuisa parutivi zvakashata sebvi rakaputika."Kuzendamira kumberi paunomhanya kunobatsira kubvisa kumanikidza kubva pamabvi, uye, nekuiisa muhudyu, zvakare kunobatsira kuibvisa pamagumbo ako," anowedzera.

Kugadzirisa kuri nyore: Flex zvakanyanya pahudyu, zvichibvumira torso yako kuuya mberi manomwe kusvika gumi madhigirii. "Zvakanyanya kushomeka, uye haudi kuzviwedzeredza uye kuzendamira kure kumberi," Masimba anotsanangura. .

Kunyangwe chikamu chimwe chete, zvakadaro, chingave chinobatsira zvakanyanya, saka nyanzvi inogona kuongorora fomu rako uye kuratidza chero matambudziko makuru, Masimba anodaro. "Zvinogona kukutorera nguva kuti uzvigadzirise, asi nyanzvi inogona kukuudza zvisizvo uye ikubatsire kudzivirira kurwadziwa kwemabvi nekukuvara," anowedzera.

Ongororo ye