Nov yog Dab Tsi tshwm sim rau Koj Taw Tam Sim No Koj Yeej Yeej Tsis Hnav Khau

Zoo Siab

• Qhov zoo thiab qhov tsis zoo ntawm kev hnav khau tsawg dua
• Yuav ua li cas kom koj txhais ko taw muaj zog thiab tiv thaiv
• Tsis txhob txhuam cov khau tag nrho.
• Kev nqis peev hauv kev txhawb nqa khau sab hauv tsev thiab khau khiab.
• Tig los ntawm koj cov khau sau.
• Ntxiv qee qhov kev tawm dag zog ko taw rau koj qhov repertoire.
• Mloog koj txhais taw.
• Ntsuam xyuas rau

Nrog ntau lub sijhawm siv sab hauv tsev xyoo dhau los ua tsaug rau kev kis thoob qhov txhia chaw, nws nyuaj rau nco qab qhov nws zoo li hnav khau tiag. Tseeb, koj yuav pom lawv ua haujlwm ib ntus, tab sis feem ntau, cov khau txhawb nqa tau nqa lub nraub qaum rov qab rau cov khau zoo li tus tsiaj thiab lwm yam zoo nkauj sherpa.

"Peb txoj kev ua neej nyob hauv tsev tau ua rau muaj kev hloov pauv tseem ceeb hauv khau peb hnav," hais tias Dana Canuso, D.P.M., tus kws saib xyuas kev noj qab haus huv uas tau ntawv pov thawj los ntawm kws kho mob thiab kws phais mob hauv tsev hauv New Jersey. "Peb coob tus tau hloov los ntawm khau ntaub thiab khau looj plab mus rau khau khiab thiab [ua] taw liab qab, thiab qhov kev hloov pauv no cuam tshuam rau ntau yam ntawm ko taw kev noj qab haus huv."

Txawm hais tias tsis yog txhua qhov kev hloov pauv ntawm cov khau khau tau ua tsis zoo (xws li Canuso sau tseg ntau tus neeg tam sim no nyiam hnav khau ntaub txhua hnub yog li mus taug kev yooj yim dua), cov neeg hnav tsis muaj dab tsi tab sis khau khau - lossis tsis muaj khau txhua hnub - tuaj yeem tsim kho. lub hauv paus rau cov teeb meem ko taw yav tom ntej raws li qhov tshwm sim. Tab sis yog mus barefoot ua tau phem heev? Ntawm no yog cov kws tshaj lij tau hais txog kev siv sijhawm ntau ntawm cov khau khau.

Qhov zoo thiab qhov tsis zoo ntawm kev hnav khau tsawg dua

Feem ntau, hnav khau yog qhov zoo vim tias lawv muab kev tiv thaiv thiab txhawb nqa. Tab sis yog tias koj tau hlub lub neej ntawm taw liab qab, muaj xov xwm zoo: nws muaj qee qhov kev noj qab haus huv.

"Tsis muaj kev txhawb nqa los ntawm khau, koj txhais taw ua haujlwm hnyav dua los tswj kev sib npaug thiab ruaj khov, uas qhov tseem ceeb muab rau lawv ua haujlwm ntau dua," hais tias Bruce Pinker, DPM, New York-based board-certified podiatrist thiab kws phais mob taw.

Mus rau taw liab qab ua rau koj siv koj cov leeg ko taw - ob qho tib si extrinsic thiab intrinsic - ntau dua thaum lawv txhawb nqa los ntawm nkawm khau. Cov taw ntawm cov leeg nqaij tawm ntawm lub pob taws thiab ntxig rau hauv ntau qhov chaw ntawm ko taw, tso cai rau txav mus xws li taw rau saum koj txhais taw deb ntawm koj txhais ceg, tsa koj txhais taw mus rau koj lub puab tsaig, thiab txav koj txhais taw ntawm ib sab mus rau ib sab. Cov leeg nqaij sab hauv tau pom nyob hauv thaj chaw ko taw thiab saib xyuas kev ua kom lub cev muaj zog zoo xws li yoog koj cov ntiv taw thiab nyob sib luag thaum koj taug kev. (Muaj feem cuam tshuam: Yuav Ua Li Cas Qaum Qaum Tsis Zoo thiab Mob Pob Khov Tsis Zoo Cuam Tshuam Koj Lub Cev)

Dab tsi ntxiv, mus taug kev sab nraum zoov - hu ua "lub ntiaj teb" lossis "hauv av" - tshwj xeeb tshaj yog siv tau los ua ib daim ntawv cathartic ntawm kev nco qab, vim nws yuam koj kom qeeb thiab paub ntau ntxiv ntawm koj ib puag ncig. Pinker hais tias "Ntau tus neeg yuav taug kev taug kev tsis muaj kev sib txuas nrog Niam Xwm, thiab qhov kev sib txuas no tuaj yeem kho tau," Pinker hais. Txawm tias kev tshawb fawb txhawb nqa nws: Kev tshawb fawb tau pom tias tsuas yog muaj kev sib cuag ncaj qha nrog Lub Ntiaj Teb (ntawm koj txhais taw, piv txwv) tuaj yeem txo qhov kev pheej hmoo ntawm teeb meem plawv, mob, thiab ntxhov siab.

Txhua yam uas tau hais, kev coj noj coj ua yog qhov tseem ceeb. "Hauv txoj kev xav, taug kev liab qab tau txais txiaj ntsig zoo vim nws yog txoj hauv kev taug kev ntau dua-tab sis yog tias ua tiav rau lub sijhawm ntev dua, nws tuaj yeem ua rau muaj teeb meem," hais tias Daniel Cuttica, DO, Virginia-based board-certified orthopedic ko taw thiab pob taws kws phais neeg rau Lub Chaw Rau Kev Kho Mob Tshwj Xeeb.

Vim hais tias ntawm qhov nyuaj ntawm ko taw thiab pob taws (28 pob txha, 33 pob qij txha, thiab 112 ligaments tswj los ntawm 13 extrinsic thiab 21 intrinsic nqaij), nws yuav luag tsis yooj yim sua rau txhua yam ntawm tus neeg ko taw ua haujlwm nyob rau hauv ib qho chaw nruab nrab, hais tias Canuso . Qhov no yog vim li cas cov txheej txheem tsim nyog thiab haum cov khau txuas ntxiv yog qhov tseem ceeb ntawm kev ua kom koj txhais taw nyob ze rau nruab nrab li sai tau. "Txhua qhov kev tsis sib haum xeeb ntawm lub zog, lossis txoj haujlwm ntawm ib leeg ntawm lwm tus, tuaj yeem ua rau ligaments, lwm cov leeg, lossis cov pob txha hloov, ua rau mob caj dab thiab raug mob," nws hais.

Taug kev los yog sawv ntsug barefoot rau ncua ntev - tshwj xeeb, hauv cov plag tsev nyuaj - tuaj yeem ua rau muaj kev nyuaj siab thiab kev nyuab siab ntawm taw vim tsis muaj lub hauv ncoo thiab tiv thaiv, uas tuaj yeem ua rau mob ko taw xws li plantar fasciitis (mob thiab mob thoob hauv qab) ntawm koj txhais taw), metatarsalgia (mob ntawm pob ntawm ko taw), thiab tendonitis (mob ntawm cov leeg).

Canuso hais tias "Cov uas muaj lub ntsej muag [nquag tshaj tawm] lossis hom ko taw tiaj tus tau raug mob ntau dua los ntawm kev tsis hnav khau vim tias lawv twb tsis muaj kev txhawb nqa xav tau los txhawb txoj haujlwm ko taw nruab nrab," Canuso hais. Lub caij no, cov neeg uas muaj arches siab xav tau lub ncoo ntau dua los ua haujlwm kom raug. Vim hais tias tag nrho cov siab yog muab tso rau ntawm lub pob thiab pob taws ntawm ko taw piv rau tag nrho cov midfoot thaum sans-khau, qhov nce siab ntawm cov cheeb tsam no tuaj yeem ua rau muaj kev ntxhov siab tawg thiab calluses. Thaum twg los tau

Tau kawg, kev xaiv khau tseem ceeb. Yog tias koj nyiam hnav khau uas muaj qhov nqaim lossis taw taw lossis pob taws ntau dua 2.5 ntiv tes, mus rau khau yuav yog qhov tsawg dua ntawm ob qhov kev phem. Pinker-toed thiab taw taw-ntiv taw khau tuaj yeem ua rau hammertoes, bunions, thiab pinched qab haus huv, thaum khau siab heev dhau tuaj yeem ua rau metatarsalgia ntxiv rau pob taws pob txha, "Pinker hais.

Thiab thaum mus liab qab yuav zoo li tsis muaj dab tsi, muaj qee yam yuav tsum tau hais kom ua kom koj txhais taw muaj kev nyab xeeb, rau qee yam. "Cov khau tseem tiv thaiv koj txhais taw ntawm cov khoom, xws li cov khoom ntse hauv av thiab cov tawv tawv," Cuttica hais. "Thaum twg koj taug kev liab qab, koj nthuav tawm peb txhais taw rau cov kev pheej hmoo no." (Muaj feem cuam tshuam: Cov Khoom Taw Qhia Cov Kws Kho Mob Siv Tus Kheej)

Yuav ua li cas kom koj txhais ko taw muaj zog thiab tiv thaiv

Lub ko taw muaj zog yog ib qho uas ua haujlwm nrog tag nrho cov leeg nqaij, pob txha, thiab ligaments nyob rau hauv txoj haujlwm nruab nrab, tsim nyog txhawb koj lub cev qhov hnyav thiab tso cai rau koj los txhawb koj lub cev rau qhov kev xav tau: mus rau tom ntej, rov qab, ib sab. Nws muab lub hauv paus ruaj khov rau koj lub cev los ntawm qhov av. Cuttica hais tias "Ib qho tsis muaj zog hauv ko taw tuaj yeem cuam tshuam rau kev siv lub tshuab ua haujlwm li cas, uas tuaj yeem ua rau muaj kev nyuaj siab ntau ntxiv ntawm lwm qhov hauv lub cev thiab tuaj yeem ua rau mob lossis raug mob," Cuttica hais.

Siv cov lus qhia no txhawm rau nrhiav qhov sib npaug ntawm txoj kev liab qab thiab khau lub neej thiab kawm paub yuav ua li cas kom koj txhais taw muaj zog.

Tsis txhob txhuam cov khau tag nrho.

Nws tsis ua li cas cia koj txhais taw ua pa thaum koj tab tom vegging, tab sis yog tias koj tab tom ua haujlwm, ua noj, tu, thiab tshwj xeeb tshaj yog qoj ib ce, koj yuav tsum hnav qee yam khau lossis khau ntaub, hais tias Canuso. Dhau li muab koj txhais taw nrog kev txhawb nqa uas tsim nyog lawv xav tau los ua lawv txoj haujlwm tau zoo, nws tseem tiv thaiv lawv los ntawm ib puag ncig ib puag ncig uas tuaj yeem ua rau raug mob-tus neeg siab phem thim rov qab, cov khoom ua si tsis nco qab, lub lauj kaub dej kub, lossis lub qhov rooj tsis zoo .

Ib qho kev zam rau txoj cai siv? Barefoot kev ua si ntawm lub lev gym (lossis lwm qhov chaw mos), xws li kev ntaus nrig lossis yoga, tuaj yeem ntxiv dag zog rau koj txhais taw thiab nce kev ruaj ntseg hauv qis qis. (Saib: Vim Li Cas Koj Yuav Tsum Xav Txog Kev Kawm Tsis Taus)

Kev nqis peev hauv kev txhawb nqa khau sab hauv tsev thiab khau khiab.

Raws li txoj cai dav dav, koj yuav tsum tsis tuaj yeem khoov koj lub khau rau hauv qhov "u". Canuso hais tias "Qhov no yog qhov qhia tau zoo heev tias nws tsis txhawb nqa txaus," "Cov hom ko taw feem ntau hauv Teb Chaws Asmeskas yog ib qho pronatory lossis tiaj tus ko taw, yog li nrhiav cov khau nrog lub koov ua rau hauv qhov ntxig lossis ib qho ntawm cov khau yuav txhawb nqa tshaj plaws."

Thaum koj nyob rau hauv R & R hom, mus nrog ib tug khau khiab uas npog rau sab saum toj ntawm ko taw, muaj lub nraub qaum rov qab, thiab qee yam kev txhawb nqa koov los yog cushioning uas spans tag nrho ntev ntawm cov khau khiab. (Siv ib qho ntawm cov khau khiab no thiab cov khau hauv tsev ua rau WFH lub neej.)

Thiab hloov lawv tsis tu ncua: "Cov khau khiab hnav tau nrawm heev thiab yuav tsum tau hloov ntau dua li lwm cov khau," hais Canuso.

Tig los ntawm koj cov khau sau.

Nws tau pom zoo kom hloov kev siv koj cov khau kom tsis txhob siv ntau dua ib nkawm khau. Hnav tib tus khub txhua lub sijhawm tuaj yeem ua rau muaj qhov tsis sib xws hauv cov leeg thiab cov leeg ntawm koj txhais taw thiab nce koj txoj kev pheej hmoo ntawm kev raug mob ntau dua, hais tias Canuso.

Ntxiv rau, ntau zaus koj hnav lawv, lawv yuav hnav sai dua: "Kev hnav ib nkawm khau tsis tu ncua tuaj yeem ua rau txo qis hauv qhov zoo ntawm midsole lossis outersole (lossis ob qho tib si)," hais Pinker. "Yog tias cov khoom ntawm cov khau dhau los, nws muaj peev xwm ua rau raug mob, xws li kev puas ntsoog lossis pob txha."

Ntxiv qee qhov kev tawm dag zog ko taw rau koj qhov repertoire.

Tsuav koj tsis mob tam sim no, ua haujlwm qoj ib ce-xws li cov no los ntawm American Academy of Orthopedic Surgeons-tuaj yeem pab ntxiv dag zog rau cov leeg nqaij ntawm txhais taw thiab ua kom koj lub khau hnav tsis tu ncua. Kev tawm dag zog muaj txiaj ntsig suav nrog tso koj txhais taw rau ntawm ib kawg ntawm txoj phuam me me los yog ntaub ntxhua khaub ncaws thiab siv koj cov ntiv taw txhawm rau nws rau koj (sim 5 reps nrog txhua tus ko taw) ntxiv rau kos cov tsiaj ntawv nrog koj cov ntiv taw thaum txav pob taws hauv cov lus qhia sib txawv.

Koj tuaj yeem ncab koj ligaments plantar fascia (cov ntaub so ntswg hauv qab ntawm ko taw). Sim siv txoj phuam ncab (qhwv lub phuam ncig koj txhais taw, rub ko taw rau koj thiab tuav li 30 vib nas this, rov ua dua 3 zaug ntawm ob sab). Thiab yog tias koj txhais ko taw mob, muab lub raj mis khov khov dov mus kom txo qhov mob: khov lub raj mis dej kom puv dej thiab tom qab ntawd yob nws hauv qab koj txhais taw, ua tib zoo saib xyuas koj lub arches, li ntawm 2 feeb ntawm ib txhais taw. (Lossis sim ib qho ntawm lwm cov ko taw massagers uas tib neeg cog lus los ntawm.)

Cuttica hais tias "Txij li ntau qhov teeb meem ko taw muaj feem cuam tshuam rau cov leeg pob txha nruj lossis tsis sib npaug, kev tawm dag zog tsom mus rau thaj chaw no tseem tuaj yeem pab txo qis qhov mob." Sim cov calf stretches thiab calf ce kom ntxiv dag zog thiab ncab thaj tsam Achilles tendon (cov ntaub so ntswg uas txuas cov nqaij ntshiv rau koj pob taws).

Mloog koj txhais taw.

Yog tias mob tshwm sim, mloog koj cov dev barking thiab txo koj cov tswv yim txhawb nqa ko taw lossis hloov kho. Pinker hais tias "Kev siv ntau dhau yog qhov ua rau raug mob," Pinker hais. "Kev qoj ib ce maj mam maj mam nce kev ua si dhau lub sijhawm, raws li kev ua siab ntev, feem ntau yog txoj hauv kev nyab xeeb tshaj plaws los ua kom koj txhais taw muaj zog."

Ntsuam xyuas rau