Ama-Bunion ayisifo esivame kakhulu ezinyaweni, ikakhulukazi kwabesifazane, yize ethinta nabesilisa abaningi . Kuwukukhubazeka okuqhubekayo okungabangela ubuhlungu obukhulu futhi kunciphise kakhulu ukuhamba. Ngenhlanhla, kunezindlela ezingangenisi umswakama ezingasiza ekunciphiseni ukuqhubeka kwawo, kunciphise ukungakhululeki kwansuku zonke, futhi ezimweni eziningi, kuvimbele ngisho nokukhula kwawo.
Inhlanganisela yezivivinyo ezithile, izinguquko zezicathulo, kanye nokuqaphela umzimba kungenza umehluko omkhulu empilweni yezinyawo zethu . Lesi sihloko sihlanganisa ngokuningiliziwe izivivinyo eziphumelela kakhulu zokunciphisa ama-bunion nokuthuthukisa ukuhamba kwezinyawo, ngokusekelwe emithonjeni eminingi yochwepheshe kanye nezifundo zakamuva.
Iyini i-bunion futhi kungani ivela?
I-bunion, eyaziwa ngokwezokwelapha ngokuthi i-hallux valgus, ukuphambuka kozwane olukhulu kuya kwezinye izinzwane . Ngenxa yalokhu kuphambuka, ithambo le-metatarsal liyashintsha liye kolunye uhlangothi, lidale iqhubu elibonakalayo nelikhathazayo phansi kozwane olukhulu. Lokhu kukhubazeka kwethambo kungashisa izicubu ezizungezile, kubangele ubuhlungu, kushintshe ukuhamba, futhi kuthinte ibhalansi iyonke.
Izimbangela ezivame kakhulu zokubukeka kwayo zihlanganisa:
- Izici zofuzo: Umumo we-metatarsal ngokuvamile utholwa njengefa.
- Ukusetshenziswa kwezicathulo ezingafanele, ikakhulukazi emincane noma ngesithende.
- Ukulahlekelwa amandla emisipha yonyawo, ikakhulukazi kumthumbi uzwane.
- Ukuwa kwe-plantar arch, okuthuthukisa ukuguqulwa kwamathambo.
Ngokuhamba kwesikhathi, ama-bunion angaba mabi kakhulu uma kungekho sinyathelo esithathwayo, ngisho namadolo, izinqe, noma umhlane ongezansi , ngenxa yezinguquko ze-biomechanical ekuhambeni.
Ukubaluleka kokunakekela izinyawo zethu ukuze sigweme amabhani
Ezemidlalo eziningi noma imikhuba yansuku zonke ayizinaki izinyawo, yize ziyisisekelo esisebenzayo somzimba wethu . Izinyawo zethu zisekela isisindo sethu ngesinyathelo ngasinye, zisivumela ukuthi sinyakaze, silondoloze ibhalansi, futhi senze ngisho nokunyakaza okunembile.
Ukusebenzisa izicathulo ezingafanele, ukuntuleka kokunyakaza kwamalunga, noma ubuthakathaka bemisipha kushintsha isakhiwo sonyawo, okuholela ekukhubazekeni okufana nama-bunion . Ukuhamba okungalungile akugcini nje ngokwenza inkinga ibe yimbi kodwa futhi kungabangela ukungakhululeki kwamanye amalunga njengamaqakala, amadolo, noma izinqe.
Ukuthi izicathulo zikuthinta kanjani ukwakheka kwama-bunion
Izicathulo zidlala indima ebalulekile empilweni yezinyawo . Izicathulo noma ama-sneakers amancane kakhulu, anamabhokisi ezinzwane acindezelwe noma izithende eziphakeme yizinto ezibangela lokhu. Izicathulo kufanele zihlinzeke :
- Indawo eyanele yeminwe yakho.
- Ukusekelwa okuhle kwe-arch ukuvimbela ukuwa kwayo.
- I-cushion eyanele kuye ngohlobo lwendawo noma umsebenzi womzimba.
Ukuhamba ngezinyawo endlini kuzuzisa kakhulu , njengoba kukhuthaza ukusebenza kwemisipha yangaphakathi yonyawo futhi kuthuthukisa ukuqonda kahle, okungukuthi, ikhono lethu lokubona indawo kanye nokunyakaza kwezingxenye zomzimba wethu.
Izindlela ezisebenzayo zokukhulula ama-bunion
Kunezindlela zokuzivocavoca ezisiza ekunciphiseni ukuqhubekela phambili kwama-bunion . Azigxili nje ekuthuthukiseni ukuhamba kozwane olukhulu, kodwa futhi nasekuqiniseni imisipha ebuthakathaka kanye nokubuyisela ukuma kahle kwengalo yonyawo.
Ukuzivocavoca 1: Ukuhlukaniswa kwe-hallux
Lo msebenzi uhilela ukuphakamisa uzwane olukhulu kuphela ngenkathi ugcina ezinye izinzwane phansi . Kungenziwa ngonyawo olulodwa noma zombili ngesikhathi esisodwa. Phinda ukunyakaza kokuphakamisa nokwehlisa uzwane olukhulu izikhathi eziyi-10 ngonyawo ngalunye, amasethi amabili noma amathathu.
Isivivinyo sesi-2: Iminwe yohlobo lomdlali wepiyano
Phakamisa zonke izinzwane zakho bese uzihlisa ngayinye ngayinye, uqale ngozwane oluncane bese ugcina ngozwane olukhulu . Kuvamile ukuthola kunzima ekuqaleni, ikakhulukazi ukuhambisa uzwane ngalunye ngokuzimela, kodwa uzothuthuka ngokuzijwayeza.
Isivivinyo sesi-3: Gcoba ithawula ngeminwe yakho
Beka ithawula phansi, bese uzama ukulidonsela kuwe ngaphandle kokuhambisa isithende sakho ngokufinyeza izinzwane zakho . Lokhu kuzivocavoca kuqinisa imisipha ye-plantar kanye neyangaphakathi yonyawo.
Isivivinyo sesi-4: Ukuhamba ngamathiphu
Yima ngezinyawo zakho bese uhamba izinyathelo eziyi-10-15 phambili kanye nezinyathelo eziyi-10 emuva . Phinda ngezindlela ezahlukene ukuze usebenze yonke imisipha ehilelekile ekusekeleni nasekulinganiseni.
Isivivinyo sesi-5: Ukuhamba ngezithende zakho
Yenza okufanayo nangaphambili, kodwa hamba ngezithende zakho . Lokhu kusiza ukuvuselela imisipha ye-tibial nokulinganisela amandla ngaphambili nangemuva konyawo.
Ukuzivocavoca okuthuthukisiwe kokwelapha ngokomzimba ukwelapha ama-bunion
I-physiotherapy yesimanje inikeza amasu ezandla kanye nokuzivocavoca okuthile okusiza ukunciphisa ingcindezi kuzwane olukhulu nokuthuthukisa ukwelulwa kwamalunga . Lokhu kufaka phakathi:
- Ukugqugquzela okungahleliwe kwe-metatarsal yokuqala, ikakhulukazi ekuguquguqukeni komhlane.
- Ukudonsa kozwane olukhulu olumnene ukukhulula ukujoyina.
- Ukuhlukanisa iminwe ngebhande elinwebekayo noma ngaphandle kwayo, ukuqeqesha kabusha ukuqondanisa kwakho kwemvelo.
- Ukuphakamisa isithende unomaka phakathi kweminwe yakho ukuze uphumuze imisipha eqinile.
- Ukusebenzisa induku ukusekela ukuthatha amagxathu amancane noma amafinti ukuthuthukisa ukwesekwa.
Amamasaji nokwelula ukubuyisela ukuhamba
Ngaphambi kokuzivocavoca umzimba okusebenzayo, kuyalulekwa ukuthi ukhulule noma yimiphi imisipha eboshiwe noma eqinile . Ukuhlikihla okuhle kungasiza.
- Yehlisa ukungezwani ematheni onyawo.
- Isiza ukuhamba kweminwe.
- Kuthuthukisa ukusakazwa.
Sebenzisa igalofu noma ibhola lethenisi ukuze ugiqe ngaphansi kwamathe onyawo lwakho. Ungakwazi futhi ukuhlanganisa iminwe nezinzwani zakho ngendlela "yokuxhawula" ukuze uzihambise phambili naphambili.
Ukusebenza kwe-plantar arch kanye nemisipha eyinhloko
Omunye wemisipha ebalulekile yokusekela i-arch nokuvimbela ukuphambuka kwezinzwane ezinkulu yi-abductor hallucis . Ungayiqeqesha ngokuphakamisa zonke izinzwane zakho, ugcine isithende sakho kanye nebhola lonyawo phansi, bese usebenza kuphela ngozwane lwakho olukhulu, uluyise phansi njengokungathi ucindezela inkinobho. Uma ufuna ukufunda kabanzi ngokuthuthukisa ukwesekwa kwezinyawo, sincoma ukuthi uvakashele lesi sihloko mayelana nokulimala kwezinyawo kanye nobuhlungu beqakala.
Iphinde isebenze i-tibialis anterior, umsipha oxhuma uzwane olukhulu ngaphambili kwe-shinbone. Ukuze uyisebenzise, ​​zama ukuphakamisa inabukeni uyisuse phansi ngeminwe yakho ngokunyakaza okulawulwayo.
Izimo ze-Yoga ezisiza ukwelapha nokuvimbela ama-bunion
I-Yoga iyithuluzi elihle kakhulu lokuqinisa izinyawo ngokuphelele. Ukuma okufana ne-Downward-Facing Dog, i-Warrior I kanye ne-II, kanye ne-Bridge Pose kuqinisa ama-arches futhi kuthuthukise ukuhambisana kwezinzwane ezinkulu . Kuphinde kusize ekukhululeni ukucindezeleka emaqakaleni kanye nasemisipheni ye-extensor , ikakhulukazi uma kuhlanganiswa nokuzivocavoca okuchazwe ngaphambilini.
Kuthiwani uma izivivinyo zingenele?
Ezimweni ezithuthukile, lapho ama-bunion ekhula kakhulu futhi izicubu zifushane kakhulu, ukwelashwa okulondolozayo kungase kungabi ngokwanele . Ukusonta kwemisipha ye-extensor kanye ne-flexor kungavimbela ukunyakaza okukhululekile kozwane olukhulu.
Kulezi zimo, ukuhlinzwa kungaba yindlela kuphela edingekayo , njalo ngaphansi kokuxilongwa kochwepheshe futhi njengesixazululo sokugcina. Kodwa-ke, ukugcina isimiso sokuzivocavoca ngemva kokuhlinzwa kubalulekile ukuvimbela ukubuyela emuva.
Ngisho noma kungekho ukukhubazeka okusobala, lezi zivivinyo zisiza ekuthuthukiseni impilo yezinyawo iyonke, ekuvimbeleni ukulimala, nasekulondolozeni ibhalansi . Ukuzifaka ohlelweni lwakho lwansuku zonke kuyazuzisa, njengoba zisiza ekunciphiseni ubuhlungu, zinciphise ukuqhubeka kwama-bunion, futhi zivimbele ukukhula kwawo.
