Ama-bunion yisimo sonyawo esivame kakhulu, ikakhulukazi phakathi kwabesifazane, nakuba futhi sithinta amadoda amaningi.Kuwukukhubazeka okuqhubekayo okungabangela ubuhlungu obukhulu futhi kunciphise kakhulu ukuhamba. Ngenhlanhla, kunezindlela ezingezona ezemvelo ezingasiza ekubambezeleni ukuqhubeka kwayo, ukunciphisa ukungakhululeki kwansuku zonke, futhi, ezimweni eziningi, ngisho nokuvimbela ukuqala kwayo.
Inhlanganisela yokuzivocavoca okuthile, izinguquko zezicathulo, nokuqwashisa ngomzimba kungenza umehluko omkhulu empilweni yezinyawo zethu.Lesi sihloko sichaza izivivinyo ezisebenza kahle kakhulu zokukhululeka kwe-bunion nokuthuthukisa ukuhamba kwezinyawo, ngokusekelwe emithonjeni eminingi yochwepheshe kanye nezifundo zamanje.
Iyini i-bunion futhi kungani ivela?
I-bunion, ngokwezokwelapha eyaziwa ngokuthi i-hallux valgus, iwukuchezuka kozwane olukhulu luye kuzo zonke izinzwane.Ngenxa yalokhu kuchezuka, ithambo le-metatarsal lishintsha libheke kolunye uhlangothi, lidale ukuvela okubonakalayo nokungakhululekile phansi kozwane olukhulu. Lokhu kungasebenzi kahle kwamathambo kungavutha izicubu ezizungezile, kubangele ubuhlungu, ukushintsha ukuhamba, futhi kuthinte ibhalansi yomzimba wonke.
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 kubi kakhulu uma engelashwa, aze athinte amadolo, ama-hips, noma aphansi emuva., ngenxa yezinguquko ze-biomechanical ekuhambeni.
Ukubaluleka kokunakekela izinyawo zethu ukuze sigweme amabhani
Ezemidlalo eziningi noma izinqubo zansuku zonke azinaki unyawo, nakuba kuyisisekelo esisebenzayo somzimba wethu.Izinyawo zethu zisekela isisindo sethu ngaso sonke isinyathelo esisithathayo, esisivumela ukuba sinyakaze, sigcine ibhalansi yethu, futhi ngisho nokunyakaza okuqondile.
Ukusetshenziswa okuqhubekayo kwezicathulo ezingafaneleki, ukuntuleka kokuhamba kwamalungu noma ubuthakathaka bemisipha Zishintsha ukwakheka konyawo, zibangele ukukhubazeka okufana nama-bunion.. Isinyathelo esingalungile asigcini nje ngokukhulisa inkinga, kodwa futhi singabangela ukungakhululeki kwamanye amalunga njengamaqakala, amadolo noma izinqulu..
Ukuthi izicathulo zikuthinta kanjani ukwakheka kwama-bunion
Izicathulo zidlala indima ebalulekile empilweni yezinyawo. Ama-sneakers noma izicathulo ezincane kakhulu, ezinezinzwane ezicindezelwe noma izithende eziphakeme ziyizici ezibangela. Izicathulo kufanele zinikeze:
- Indawo eyanele yeminwe yakho.
- Ukusekelwa okuhle kwe-arch ukuvimbela ukuwa kwayo.
- I-cushion eyanele kuye ngohlobo lwendawo noma umsebenzi womzimba.
Ukuhamba ungagqokanga zicathulo endlini kuhle kakhulu, njengoba ikhuthaza ukusebenza kwemisipha yangaphakathi yonyawo futhi ithuthukise ukuqonda, okungukuthi, ikhono lethu lokubona indawo nokunyakaza kwezingxenye zethu zomzimba.
Izindlela ezisebenzayo zokukhulula ama-bunion
Kukhona ukuzivocavoca okusiza ukubambezela ukuqhubeka kwama-bunion.Abagxili kuphela ekuthuthukiseni ukuhamba kwezinzwane ezinkulu, kodwa futhi ekuqiniseni imisipha ebuthaka nokubuyisela ukuqondanisa kwe-arch.
Ukuzivocavoca 1: Ukuhlukaniswa kwe-hallux
Kuqukethe ukuphakamisa kuphela uzwane olukhulu ngenkathi ugcina ezinye izinzwane zisekelwe.. Kungenziwa ngonyawo olulodwa noma kokubili ngesikhathi. Phinda umnyakazo wokuphakamisa nokwehlisa uzwane lwakho olukhulu izikhathi eziyishumi ngonyawo ngalunye, kumasethi ama-10 noma ama-2.
Isivivinyo sesi-2: Iminwe yohlobo lomdlali wepiyano
Phakamisa zonke izinzwane zakho bese wehlise ngayinye ngayinye, uqale ngencane futhi wehlele enkulu.Kuvamile ukuthi kube nzima ekuqaleni, ikakhulukazi ukuhambisa umunwe ngamunye ngokuzimela, kodwa ngokuzijwayeza kuba ngcono.
Isivivinyo sesi-3: Gcoba ithawula ngeminwe yakho
Beka ithawula phansi futhi, ngaphandle kokunyakazisa isithende sakho, zama ukulihudulela ngakuwe ngokufinyeza izinzwane zakho.Lo msebenzi uqinisa imisipha ye-plantar kanye ne-intrinsic yonyawo.
Isivivinyo sesi-4: Ukuhamba ngamathiphu
Yima emathiphuni akho bese uhamba ngezinyathelo ezingaba ngu-10-15 ukuya phambili nezinye eziyi-10 ubuyele emuva.. Kwenze ngezindlela ezahlukene ukuze usebenze yonke imisipha ehilelekile ekusekeleni nasekulinganiseni.
Isivivinyo sesi-5: Ukuhamba ngezithende zakho
Yenza okufanayo nangenhla, kodwa uhamba ezithendeni zakho.. Isiza ukwenza kusebenze imisipha ye-tibial futhi ilinganise amandla ngaphambili nangemuva konyawo.
Ukuzivocavoca okuthuthukisiwe kokwelapha ngokomzimba ukwelapha ama-bunion
Kusukela ku-physiotherapy yesimanje, Kukhona amasu okwenziwa ngesandla kanye nokuzivocavoca okuqondile okusiza ukunciphisa ingcindezi ku-hallux futhi kuthuthukise ukunwetshwa okuhlangene.. Phakathi kwazo kukhona:
- 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 kokwenza izivivinyo ezisebenzayo, kuhle ukukhulula imisipha eziqinile noma eziqinile. I-massage enhle:
- 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 ukuchezuka kozwane olukhulu yi-abductor hallucis.Ungayiqeqesha ngokuphakamisa zonke izinzwane zakho, ugcine isithende sakho kanye ne-metatarsal kusekelwe, bese usebenza kuphela ngozwane wakho omkhulu, ukuletha phansi njengokungathi uzama ukucindezela inkinobho. Uma ungathanda ukufunda kabanzi mayelana nendlela yokuthuthukisa ukwesekwa kwezinyawo, sincoma ukuthi uvakashele Lesi sihloko mayelana nokulimala kwe-instep 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 zakho ngokubuka komhlaba wonke. Ukuma okufana nenja ebheke phansi, iqhawe I kanye no-II, noma ukuma kwebhuloho kuqinisa ama-arches futhi kuthuthukise ukuqondana kwezinzwane ezinkulu.. Futhi, Basiza ukukhulula ukungezwani emaqakaleni kanye nemisipha extensor, ikakhulukazi uma sizihlanganisa nezivivinyo ezichazwe ngaphambilini.
Kuthiwani uma izivivinyo zingenele?
Ezimweni ezithuthukisiwe, lapho ama-bunion ethuthukisiwe kakhulu futhi izicubu zifushane kakhulu, ukwelapha okulondolozayo kungase kunganele.. Ukusonteka kwe-extensor kanye nemisipha ye-flexor kungavimbela ukunyakaza okukhululekile kwezinzwane ezinkulu.
Kulezi zimo, ukuhlinzwa kungase kube ukuphela kwendlela edingekayo, njalo ngaphansi kokuxilongwa kochwepheshe futhi njengendlela yokugcina. Nokho, ukulondoloza isimiso sokuvivinya umzimba ngemva kokuhlinzwa kubalulekile ukuze kuvinjwe ukuphindeka.
Nangaphandle kokukhubazeka okusobala, Ukuzivocavoca kunomthelela ekuthuthukiseni impilo yonke yezinyawo, ukuvimbela ukulimala, nokugcina ibhalansi yomzimba.Ukuzifaka ohlelweni lwakho lwansuku zonke kuyafaneleka, njengoba zisiza ukunciphisa ubuhlungu, ukuqhubekela phambili kancane, nokuvimbela ukubonakala kwama-bunion.
