Izvi Ndizvo Zviri Kuitika Kutsoka Dzako Zvino Kuti Hautombopfeki Shangu

Zvemukati

• Zvakanakira uye Zvakaipa zvekupfeka Bhutsu Zvishoma Kazhinji
• Maitiro Ekuchengeta Tsoka Dzako Dzakasimba uye Dziviriro
• Usatuke shangu zvachose.
• Invest in anotsigira indoor shangu uye slippers.
• Shandura kuburikidza neshangu yako yekuunganidza.
• Wedzera zvimwe zvekusimbisa tsoka kune yako repertoire.
• Teerera tsoka dzako.
• Ongororo ye

Nenguva yakawandisa yakashandiswa mukati megore rino rapfuura nekuda kwedenda, zvave kukuomera kurangarira zvazvinonzwa kupfeka shangu chaidzo. Chokwadi, unogona kuvapururudzira kuti vamhanye izvozvi, asi kune chikamu chikuru, shangu dzinotsigira dzakatora chigaro chekumashure kune slippers akaumbwa semhuka uye zvimwe zvinofarirwa nesherpa.

"Mararamiro edu epamba akakonzera shanduko huru mushangu dzatinopfeka," anodaro Dana Canuso, D.P.M., chiremba wepodiatrist anozivikanwa uye chiremba wezvechiremba anogara muNew Jersey. "Vazhinji vedu takachinja kubva pamabhutsu uye bhutsu kuenda kumaslippers uye [kuva] vasina shangu, uye shanduko iyi inokanganisa zvinhu zvakawanda zvehutano hwetsoka."

Kunyangwe dzisiri dzese shanduko kumaitiro eshangu dzave dzisina kunaka (kureva Canuso anocherekedza vanhu vazhinji vava kuda kupfeka sneakers zuva rose saka kufamba famba kuri nyore), avo vasina kupfeka kunze kweshangu dzakanaka - kana vasina shangu zvachose - vanogona kunge vachivaka hwaro hwemangwana tsoka matambudziko semhedzisiro. Asi kuenda usina shangu kwakashata zvakanyanya? Hezvino izvo zvinotaurwa nenyanzvi nezvekushandisa yakawanda nguva isina-shangu.

Zvakanakira uye Zvakaipa zvekupfeka Bhutsu Zvishoma Kazhinji

Kazhinji, kupfeka shangu chinhu chakanaka nekuti zvinopa dziviriro uye rutsigiro. Asi kana wanga uchingoda hupenyu husina shangu, pane mashoko akanaka: ane hutano hutano.

"Pasina tsigiro kubva kune shangu, tsoka dzako dzinoshanda nesimba kuti dzirambe dzakadzikama uye kudzikama, izvo zvinovapa basa rakakura," anodaro Bruce Pinker, D.P.M., New York-based board-certified podiatrist uye anovhiya tsoka.

Kuenda usina shangu kunomanikidza iwe kuti ushandise tsoka dzako dzetsoka - zvese zvekunze uye zvemukati - zvakanyanya kupfuura apo pavanotsigirwa neshangu. Mitsipa yetsoka yekunze inotangira pamusoro pechidzitiro uye inopinza munzvimbo dzakasiyana-siyana dzetsoka, zvichibvumira kufamba kwakafanana nekunongedza pamusoro petsoka yako kure negumbo rako, kusimudza tsoka yako kune shin yako, uye kufambisa tsoka dzako kubva kune rumwe rutivi. Tsinga dzemukati dzinowanikwa mukati merutsoka nzvimbo uye dzinotarisira kufamba kwakanaka kwemotokari sekuchinja zvigunwe zvako uye kugara wakadzikama paunenge uchifamba. (Zvakafanana: Kushayiwa KwemaAnkles uye Kushata KweAnkle Mobility Kunokanganisa Muviri Wako Wese)

Uyezve, kuenda usina shangu kunze - kunodaidzwa kuti "pasi" kana "kugadzika" - kunyanya kunogona kushandiswa senzira yekatari yekufunga, sezvo ichikumanikidza kudzikira uye kuziva zvakanyanya nharaunda yako. "Vanhu vazhinji vanofamba vasina shangu kuti vabatanidzwe naAmai Zvisikwa, uye kubatana uku kunogona kurapwa," anodaro Pinker. Kunyangwe sainzi inozvitsigira: Tsvagiridzo yakawana kuti kungobata zvakananga nepasi (kuburikidza netsoka dzako, semuenzaniso) kunogona kudzora njodzi yezvinetso zvemwoyo, kurwadziwa, uye kushushikana.

Zvese zvataurwa, moderation ndiyo kiyi. "Pfungwa, kufamba usina shangu kunobatsira sezvo iri nzira yakasikwa yekufamba - asi kana ikaitwa kwenguva yakareba, inogona kutungamira kumatambudziko," anodaro Daniel Cuttica, DO, weVirginia-based board-Certified orthopedic tsoka uye gumbo. chiremba wechiremba weThe Centers for Advanced Orthopedics.

Nekuda kwekunetseka kwetsoka nenzvimbo yemakumbo (28 mapfupa, majoini makumi matatu nematatu, uye makumi maviri nemaviri marunda anodzorwa ne13 ekunze uye 21 mhasuru dzemukati), zvinenge zvisingaite kuti zvese zvetsoka yemunhu zvishande munzvimbo isina kwazvakarerekera, anodaro Canuso . Ichi ndicho chikonzero nei shangu dzakarongedzwa zvakanaka uye dzakapfekerwa zvichiramba zviri chikamu chakakosha chekuti tsoka dzako dzive padhuze nekurerekera sezvinobvira. "Chero kusaenzana kwesimba, kana chinzvimbo cheimwe tsandanyama pamusoro pechimwe, zvinogona kukonzeresa marunda, mimwe mhasuru, kana mabhonzo kutama, zvichitungamira kuArthritis nekukuvara kunogona kuitika," anodaro.

Kufamba kana kumira usina shangu kwenguva refu - kunyanya, pamatanda akaomarara - zvinogona kutungamira mukumanikidza uye kushushikana pamakumbo nekuda kwekushomeka komushoni uye kudzivirirwa, izvo zvinogona kutungamira kumarwadzo etsoka senge plantar fasciitis (kurwadziwa uye kuzvimba pasi pazasi yetsoka yako), metatarsalgia (kurwadziwa pabhora retsoka), uye tendonitis (kuzvimba kwetendon).

"Vaya vane chirevo chekutaura" kana chirevo chetsoka "vanofungidzirwa kukuvara zvakanyanya kubva pakusapfeka shangu sezvo vatove kushaya rutsigiro runodiwa kusimudzira rutsoka rwetsoka," anodaro Canuso. Zvichakadaro, vanhu vane matafura akakwirira vanoda mamwe makushoni kuti ashande nemazvo. Nemhaka yokuti kudzvinyirirwa kwose kunoiswa pabhora uye chitsitsinho chetsoka maererano nepakati pese pakati pemakumbo apo sans-shangu, kuwedzera kumanikidziro panzvimbo idzi kunogona kutungamirira kumanikidziro kuputsika uye calluses. Kana uchisiya

Ehe, sarudzo yeshangu inokosha. Kana iwe uchiwanzopfeka shangu dzine nhete kana pointytoes kana zvitsitsinho zvakakura kupfuura 2.5 inches, kuenda usina kupfeka kunogona kuva kushoma kwehuipi huviri. "Shangu dzakamanikana uye dzakapinza-zvigunwe dzinogona kutungamira kune hammertoes, mabunion, uye tsinga dzakapendwa, nepo shangu dzakanyanya-refu-heeled dzinogona kukonzera metatarsalgia pamwe nekumonyoroka kwemakumbo," anodaro Pinker.

Uye kana uchienda usina shangu unganzwa kusununguka, pane chimwe chinhu chingataurwe chekuchengeta tsoka dzako dzakachengeteka, kune imwe nhanho. "Bhutsu dzinodzivirirawo tsoka dzako kubva kuzvinhu zvakashata, zvakaita sezvinhu zvakapinza pasi uye neyakaomarara nzvimbo," anodaro Cuttica. "Pese paunofamba usina shangu, unofumura tsoka dzedu kune njodzi idzi." (Inoenderana: Iyo Tsoka-Yekuchengetedza Zvigadzirwa Podiatrists Vanoshandisa Pavari Pachezvayo)

Maitiro Ekuchengeta Tsoka Dzako Dzakasimba uye Dziviriro

Rutsoka rwakasimba ndirwo runoshanda nemhasuru dzese, mapfupa, uye mitsipa munzvimbo isina kwayakarerekera, inotsigira zvakakwana huremu hwemuviri wako uye ichikubvumidza iwe kusimudzira muviri wako munzira yaunoda: kumberi, kumashure, kuseri. Inopa hwaro hwakasimba hwemuviri wako kubva pasi zvichikwira. "Chero kushaya simba kwetsoka kunogona kukanganisa makemikari ekufamba kwako, izvo zvinogona kukonzera kushushikana kwakanyanya pane dzimwe nhengo dzemuviri uye zvinogona kukonzera kurwadziwa kana kukuvara," anodaro Cuttica.

Shandisa aya matipi kuti uwane chiyero chakakodzera chehusina shangu uye hupenyu hweshangu uye dzidza maitiro ekuchengeta tsoka dzako dzakasimba.

Usatuke shangu zvachose.

Zvakanaka kurega tsoka dzako dzichifema paunenge uchibuda kunze, asi kana uchishanda, uchibika, kuchenesa, uye kunyanya kurovedza muviri, unofanirwa kunge wakapfeka imwe shangu kana sneaker, anodaro Canuso. Kunze kwekupa tsoka dzako nerutsigiro rwakakwana rwavanoda kuti vaite zvinhu zvavo zvinobudirira, rinovadzivirirawo kubva kuzvinhu zvezvakatipoteredza zvinogona kukuvadza - chigumwe chakashata, chinhu chekutambisa chakakanganikwa, poto inofashukira yemvura inopisa, kana gumbo repatafura rakaiswa zvakaipa .

Imwe kunze kwemutemo wekushandisa? Barefoot chiitiko pane gym mat (kana imwe nzvimbo yakapfava), senge martial arts kana yoga, inogona kusimbisa tsoka dzako uye kuwedzera kugadzikana muzasi migumo. (Ona: Nei Uchifanira Kufunga Kudzidziswa Barefoot)

Invest in anotsigira indoor shangu uye slippers.

Semutemo wenguva dzose, haufanire kukwanisa kukotamisa shangu yako mu "u" chimiro. "Ichi chiratidzo chakanakisa chekuti hachitsigire zvakakwana," anodaro Canuso. "Rutsoka rwunojairika muU.S. nderekutsika kana tsoka yakatsetseka, saka kutsvaga shangu ine arch yakavakirwa mukati mekupinza kana sosi yeshangu ingangotsigira."

Paunenge uri muR&R modhi, enda neslipper inovhara pamusoro petsoka, ine yakavharirwa kumashure, uye ingave imwe rudzi rwerutsigiro rwearch kana cushioning inotenderera kureba kwese kwechitsiga. (Edza chero ipi yeaya masiripi uye shangu dzemba dzakagadzirirwa hupenyu hweWFH.)

Uye shandura iwo nguva dzose: "Slippers inopera nekukurumidza uye inofanira kutsiviwa kakawanda kupfuura dzimwe shangu," anodaro Canuso.

Shandura kuburikidza neshangu yako yekuunganidza.

Zvinokurudzirwa kutenderedza mashandisirwo eshangu dzako kuti usashandise chero bhutsu. Kupfeka mapeji akafanana nguva dzose kunogona kuwedzera kusaenzana kupi zvako mukati memisungo nemisungo yetsoka dzako uye kuwedzera njodzi yako yekudzokorora kukuvara kwekunetseka, anodaro Canuso.

Uyezve, kana uchigara uchipfeka, zvinokurumidza kupera: "Kuramba uchipfeka shangu imwe chete kunogona kukonzera kuderedzwa kwemhando ye midsole kana yekunze (kana zvese)," anodaro Pinker. "Kana izvi zvikamu zveshangu zvikasakara, zvinokwanisika kusangana nekukuvadzwa, sekushungurudzika kuputsika kana kuputika."

Wedzera zvimwe zvekusimbisa tsoka kune yako repertoire.

Chero bedzi iwe usiri parizvino marwadzo, kuita tsoka dzekurovedza muviri - senge aya anobva kuAmerican Academy yeOrthopedic Surgeons - anogona kubatsira kusimbisa mhasuru dzemukati dzetsoka uye kugadzirisa shangu yako-yakapfeka hiatus. Maekisesaizi anobatsira anosanganisira kuisa rutsoka rwako kune rumwe rutivi rwetauro diki kana jira rekuwachisa uye kushandisa zvigunwe zvako kuzvimonerera kwauri (edza 5 reps netsoka imwe neimwe) pamwe nekudhirowa arufabheti nezvigunwe zvako uchifambisa gumbo munzira dzakasiyana.

Iwe unogona zvakare kutambanudza yako plantar fascia ligaments (iwo anobatanidza matishu pazasi petsoka). Edza tauro rinotambanudza (tambanudza tauro kutenderedza tsoka yako, uchikwevera tsoka kwauri uye wakabata kwemasekondi makumi matatu, uchidzokorora katatu katatu kumativi ese maviri). Uye kana tsoka dzako dzichirwadza, ipa bhodhoro remvura yakaomeswa nechando richikunguruka kuti uderedze marwadzo: omesa bhodhoro remvura rizere nemvura wobva warikungurutsira pasi petsoka dzako, uchinyatso tarisisa kumadziro ako, kweanenge maminetsi maviri netsoka. (Kana edza imwe yeaya mamwe massager etsoka ayo vanhu vanopika nawo.)

"Sezvo matambudziko mazhinji etsoka ane chekuita nemhasuru dzakasimba dzemhuru kana kusaenzana, maekisesaizi anotariswa munzvimbo idzi anogona kubatsirawo kuderedza njodzi yekurwadziwa," anodaro Cuttica. Edza idzi mhuru dzakatambanudzwa uye kudzidzira kwemhuru kusimbisa uye kutambanudza nzvimbo yeAchilles tendon (bhendi rematishu rinobatanidza tsandanyama yemhuru kune chitsitsinho chako).

Teerera tsoka dzako.

Kana kurwadziwa kuchikura, teerera kune imbwa dzako dzinohukura uye kuderedza nzira dzako dzekusimbisa tsoka kana kudzishandura. "Kunyanyoshandisa ndizvo zvinowanzoitika mukukuvara," anodaro Pinker. "Kudzidzira zvishoma nezvishoma kunowedzera zvishoma nezvishoma basa nekufamba kwenguva, zvichienderana nekushivirira, kazhinji ndiyo nzira yakachengeteka yekuchengetedza tsoka dzako dzakasimba."

Ongororo ye