Ukukhetha isihlangu esifanelekileyo asikokujonga nje kakuhle; imalunga nokukhathalela iinyawo zakho, ezisisiseko sokuma komzimba wakho. Nangona abantu abaninzi begxininise kwisitayela, izicathulo ezingalunganga zingakhokelela kwiingxaki ezahlukeneyo zeenyawo ezingachaphazeli nje iinyawo zakho kodwa impilo yakho yonke. Nokuba kukucaphuka okuncinci okanye intlungu enkulu, ukungakhululeki okubangelwa zizihlangu ezingafanelekanga yinto ekufuneka uyiqaphele, njengoko inokukhula ibe yimiba enzima kakhulu ngokuhamba kwexesha.
Abantu abaninzi abayiqondi indlela ezinokuba yingozi ngayo izihlangu, ngakumbi xa kuziwa kwizihlangu ezinjengezithende okanye izihlangu zemidlalo ezibambeneyo. Bangakhokelela kwimibandela emininzi echaphazela iindawo ezahlukeneyo zeenyawo kunye nemilenze ephantsi. Makhe sicazulule iingxaki eziqhelekileyo ezibangelwa zizihlangu ezingafanelekanga:
- Iinzwane ezingalungelelanisiweyo- Ukunxiba izihlangu ezixinene kakhulu okanye ezineebhokisi zeenzwane ezincinci zinokutyhala iinzwane zakho kunye, ezikhokelela kwiimeko ezinjengeenzwane zozipho okanye ihammertoes, apho iinzwane zigoba ngokungaqhelekanga.
- Amaqhuma oxinzelelo– Ukukhuhlana kwezihlangu ezingalingani ngokufanelekileyo kunokudala iikholi ezibuhlungu kunye neembombo, ngakumbi emacaleni nangaphezulu kweenzwane. Oku kukhula kwesikhumba lukhuni kubangelwa ukukhuhla okuphindaphindiweyo.
- Imiba yezikhonkwane- Izicathulo eziqinileyo nazo zingakhokelela kwi-toenails e-ingrown, apho imida ye-toenails igubha kwesikhumba esijikelezileyo, kubangela intlungu kunye nokuvuvukala.
- Ukukhula kweBony– Iibhani zibuhlungu, amaqhuma amathambo akha emazantsi ozwane olukhulu. Ngokuqhelekileyo zibangelwa izicathulo ezingaboneleli indawo eyaneleyo yeenzwane, zinyanzeliswe kwiindawo ezingezona ezendalo.
- Ukucaphuka kolusu-Ukuhlikihla okuzingileyo kunokubangela amadyunguza, iipokotho ezincinci ezizaliswe lulwelo phakathi kolusu lwakho oluphuhlayo ngenxa yokungqubana okugqithisileyo.
Kubalulekile ukuqaphela ukuba naxa unganxibanga izihlangu ngokwesithethe ezibonwa njengezingakhululekiyo (njengezithende eziphakamileyo), izihlangu ezixineneyo okanye ezingafakwanga ngokufanelekileyo zinokubangela imiba emininzi. Izihlangu eziqinileyo zikhokelela kwi-friction, enokuthi ibangele amadyunguza, i-calluses, kunye nombona, kunye neemeko ezikhulayo ezifana ne-bunions.
Iziphumo zexesha elide zeMiba eNxulumene nezihlangu
Nangona ukungonwabi kwizihlangu kunokubonakala ngathi yinto encinci ekuqaleni, ukuyihoya ingxaki kunokukhokelela kwiingxaki ezinzima. Ngokuhamba kwexesha, izicathulo ezingafanelekanga zingabangela ukuba intlungu isasazeke ukusuka ezinyaweni zakho ukuya kwezinye iindawo zomzimba wakho, njengamadolo akho, i-hips, kunye nomqolo ophantsi.
Kubadlali bezemidlalo okanye abo baphila ubomi obusebenzayo, izicathulo ezingafanelekanga zinokunyusa iimeko ezikhoyo okanye zenze ukulimala okutsha. Nantsi imizekelo embalwa:
Iintlungu zesithende -Ukungabikho kwenkxaso okanye ukunyanzeliswa okungafanelekanga kwizicathulo zakho kunokukhokelela kwintlungu engapheliyo yesithende, ehlala ihambelana ne-plantar fasciitis, ukuvuvukala kwe-ligament ehamba phantsi kweenyawo zakho.
Shin Pain -Uxinzelelo oluphindaphindiweyo oluvela kwizihlangu ezingafakwanga ngokufanelekileyo kunokubangela i-shin splints, ebangela intlungu phambi kwe-shinbone.
Uxinzelelo lweTendon -I-tendon ye-Achilles, edibanisa isihlunu sethole kwisithende, inokucaphuka okanye ivuthe ngenxa yezihlangu ezingafanelekanga. Le meko yaziwa ngokuba yi-Achilles tendinitis kwaye inokubangela ukungakhululeki okukhulu.
Izicathulo ezingaboneleli ngokufanelekileyo okanye inkxaso zingakhokelela kule miba yexesha elide, okwenza kubaluleke kakhulu ukukhetha izicathulo ezenzelwe iimfuno zakho ezithile, nokuba zihamba, zihamba, okanye zinxiba imihla ngemihla.
Izisombululo zokungakhululeki okunxulumene nesihlangu
Ukuba uziva ungonwabanga ngenxa yezihlangu zakho, kukho amanyathelo onokuwathatha ukuze uthomalalise intlungu kwaye uthintele ezinye iingxaki. Nazi izisombululo:
UKhuseleko kunye noKhuseleko-Ukuba i-blister okanye i-calluses sele yenzekile, i-blister pads kunye ne-corn cushions inokubonelela ngokukhululeka kunye nokukhusela ulusu kwi-friction eqhubekayo.
Uncedo lweBunion -Kwi-bunion, abakhuseli be-bunion abayilwe ngokukhethekileyo banokunciphisa indawo kunye nokunciphisa ukungahambi kakuhle xa uhamba.
Ukukhuselwa kweenzwane-Ukuba iinzwane zakho zixinene okanye azilungelelaniswanga kakuhle, cinga ukusebenzisa iipads zeenzwane okanye i-gel ukufaka indawo eyongezelelweyo kunye nentuthuzelo ngaphakathi kwezihlangu zakho.
Ii-insoles zesiko-Utyalo-mali kwii-insoles eziqhelekileyo okanye izicathulo ze-orthotic ezenzelwe ukubonelela ngenkxaso ye-arch inokunceda ukunciphisa uxinzelelo kunye nokubonelela ngenduduzo engcono, ukunciphisa umngcipheko wokulimala.
Iimveliso zoKhathalelo lweenyawo-Ukusetyenziswa rhoqo kweekhrimu zeenyawo, i-exfoliators, kunye ne-moisturizers kunokunceda ukugcina impilo yesikhumba, ukukhusela i-calluses, kunye nokunciphisa isikhumba esomileyo, esiqhekekileyo.
Ukukhetha izicathulo ezifanelekileyo kunye neemveliso zokunakekelwa kweenyawo kubalulekile ukugcina iinyawo eziphilileyo kunye nokuphepha iingxaki ezinxulumene neenyawo ezibuhlungu. Ngokujongana nakuphi na ukungonwabi kwangoko, unokuthintela iingxaki zexesha elide kwaye uphucule umgangatho wobomi bakho bonke.
Ixesha lokuposa: Feb-27-2025
