Iisokisi ezili-10 zoxinzelelo zokunciphisa ukudumba, iintlungu kunye nokudakumba

ucinezelo iikawusi kwimvelaphi eluhlaza Ngokuzithoba

Nokuba uhamba ngenqwelomoya yenqwelomoya eyahlala iiyure ezininzi okanye ugqibile ukuzilolonga okunzima okwakunzima kwimilenze nasezinyaweni zakho, iikawusi zoxinzelelo zinokubonelela ngoncedo oludingayo kwiintlungu zemisipha kunye nentlungu yonyawo. Izifundo cebisa ukuba iikawusi zoxinzelelo zinokunceda ukunciphisa ukonakala kwemisipha kunye nokudumba, ngakumbi emva komzimba omkhulu onje nge imarathon .

Ucinezelo iikawusi zibeka uxinzelelo rhoqo emilenzeni ukuthintela ukuqokelelana kolwelo; Ukucinezelwa kucingelwa ukunceda igazi lijikeleza ngcono evumela ioksijini engakumbi ukuba ifike kwizicwili, utsho UPriya Parthasarathy, DPM , ugqirha weenyawo osebenza eSilver Spring, MD kunye nesithethi se Umbutho wezonyango waseMelika (APMA). Uninzi lwezigulana zam ezibalekayo zifunga ngabo, zisithi banciphisa ukudinwa kwemisipha kunye nokukhathazeka, okuthi emva koko kuvelise ukubuyela ngokukhawuleza.



Ngaphandle kokufumana kwakhona emva kokusebenza, abasetyhini abakhulelweyo kunye nabantu abaneemeko ezithile zempilo, njengabo isifo seswekile okanye abo bahlupheke ngenxa ye-vein thrombosis (i-DVT), banokuxhamla ngokunxiba iikawusi zoxinzelelo ukunceda ukunciphisa umngcipheko wokukhula amahlwili egazi kwaye ukudumba kweenyawo neenyawo .



Njengogqirha wotyando lwabantwana, uGqirha Parthasarathy usezinyaweni zakhe imini yonke, ke uyathanda ukunxiba iikawusi zoxinzelelo phantsi kwezikhuselo zakhe. Ndizinxiba yonke imihla xa ndikhulelwe ukukhusela i-varicose kunye ne-spider veins. Ngokuqinisekileyo benza iinyawo kunye nemilenze yam ukuba ingathi ndidinwe kakhulu, utshilo. Nangona kunjalo, akacebisi iikawusi zoxinzelelo kubantu abaneemeko ezithile zentliziyo, njengokuxinana kwentliziyo kunye nezifo zemithambo.

amayeza asekhaya okususa iimpukane

Ungazikhetha njani ezona sokisi zoxinzelelo zilungileyo

Uxinzelelo kwiikawusi zoxinzelelo lulinganiswa kwiimilimitha ze-mercury (mmHg). Ezinye iisokisi zokucinezelwa zinomlinganiselo ophakathi koxinzelelo phakathi kwe-10 ukuya kwi-20 mmHg okanye i-15 ukuya kwi-20 mmHg, ngelixa abo bakwicala lokuqina benomlinganiselo woxinzelelo lwe-20 ukuya kwi-30 mmHg. Ngokubanzi, iikawusi zoxinzelelo kufuneka zilingane kakuhle, kodwa akufuneki ziqiniswe kakhulu ukuba ziya kunqumamisa ukujikeleza nokuba.



Ndihlala ndincoma ukunyanzelwa kokukhanya, njengo-10 ukuya ku-15 okanye u-15 ukuya ku-20, ukuqala ngaye, kwaye ngenxa yokumodareyitha ngakumbi ukudumba okunzima, siqala ukunyuka ngamanani, anje nge-20 ukuya kwi-30 okanye i-30 ukuya kwi-40, ekufuneka ibe ukulingana ngokwesiko kwaye kumiselwe ngugqirha, utshilo uGqirha Parthasarathy. Kuya kufuneka usoloko uthetha nogqirha wakho malunga nokuba loluphi olona vavanyo lukhulu kuwe, ngakumbi ukuba unemeko engaphantsi.

Nje ukuba wazi ukuba yeyiphi imilinganiselo oyikhangelayo, unokufumana umgangatho ophezulu (okanye ezimbini) kwi-intanethi. Thenga izinto esizikhethileyo, kwaye ubone ukuba kutheni abathengi bebathanda, ngezantsi.

Ezi sokisi zoxinzelelo oluphezulu emadolweni zezi yenziwe nge-lycra ehlala ixesha elide kwaye iguquguqukayo-izinto ezifanayo ezenza iSpanx -Kunye noxinzelelo lwe-20 ukuya kwi-30 mmHg. Zifumaneka ngobukhulu obahlukeneyo obuhlukeneyo ukulungiselela amathole abanzi. Ubungakanani obuncinci kunye nobuphakathi bulunge kakhulu kubantu abanamathole alithoba ukuya kwi-15-intshi, ngelixa ubukhulu obukhulu kunye nobukhulu obulunge ngakumbi bulungele amathole ali-14 ukuya ku-19-intshi.



Omnye umvavanyi weAmazon ubhala, Babelula kwaye bepholile, kodwa ngokufanelekileyo beqinile. Omnye uthi, Bakhululekile, kwaye baziva ngathi bayayanga imilenze yam ngaphandle kokuba baqiniswe.

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Abafazi abakhulelweyo, abongikazi, ootitshala, iimbaleki, kunye neeflaya rhoqo ngokufanayo baya kuzithanda ezi kawusi zoxinzelelo zentuthuzelo nenkxaso yabo. Banobungakanani boxinzelelo lwe-15 ukuya kwi-20 mmHg, ngelixa i-nylon yabo elula kunye ne-polyester ibenza baphefumle . Ezi kawusi zikwanaso nesithende esidibeneyo sokunceda ukunciphisa uxinzelelo. Ngokukhetha unganxibanga kwaye umnyama, unokubanxiba ngobuqhetseba ngayo nayiphi na impahla.

Ndineengxaki ezinyaweni, emaqatheni nasemilenzeni ukudumba xa ndihamba, ndiye ndayalela ukuba ndibone ukuba banganceda na, kwaye ndiyavuya kuba ndenzile. Ngokwenene bakhululekile kwaye bendingenako konke ukudumba kolu hambo bendiya kuhlala ndinalo, ubhala umvavanyi omnye.

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Abongikazi (Kwaye nabani na omnye umntu ukuba abe phezu ngeenyawo iiyure ngosuku ngalunye) uya kuyixabisa aba, iikawusi ezinde bafaniswe, leyo Yenziwe ngelaphu elikhaphukhaphu elinceda ekuthinteleni ukufuma ezinyaweni zakho. Isibini ngasinye somsitho sibonelela nge-20 ukuya kwi-30 mmHg.

Kwakukho umahluko omkhulu xa ndandinxiba ezi zinto zisebenza, uyacacisa omnye umthengi, othatha iiyure ezili-16 zokutshintsha njengomongikazi. Iinyawo nemilenze yam khange ibuhlungu kwaye idumbile emva kokusebenza kabini kabini kwimpelaveki. Andizange ndizive ngathi ndidiniwe ngokubanzi nokuba.

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Thetha malunga nokulingana okuthambileyo. Ngomgangatho woxinzelelo lwe-15 ukuya kuma-20 mmHg, ezi kawusi zoxinzelelo zinesithende kunye nebhokisi yeenzwane ezinokubonelela ngenkxaso kunye nentuthuzelo ngaphandle kokuthintela ukuhamba kwakho. Nabo nikeza ikhafu phezulu ebagcina ekuthambekeni, Izinto zokucofa umswakama ezikhawulezisa ukukhupha ukubila, kunye nelaphu elinokuphefumla eliziva ligude ngokuchasene nolusu.

Umvavanyi, ongumongikazi kwaye uhlala ezinyaweni zakhe, uthi, ndizinxibe okokuqala kule veki, kwaye kwabakho umohluko omkhulu! Baye bonyusa ukujikeleza kwam, kwaye umlenze wam waziva umkhulu ekupheleni kosuku! Ndonwabile ukunxiba kwabo emsebenzini, kwiinqwelomoya, kwii-run, njl.

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Ukongeza kuxinzelelo, ezi kawusi zikwanemathiriyeli ephezulu: uboya be-merino, obunika ulawulo lokufuma kwendalo kunye nolawulo lwevumba. Ukungathethi, banayo iiphaneli zemingxunya yomoya ezinceda ukugcina iinyawo zakho zomile ngelixa uhamba, ubaleka, unyuka intaba, okanye ibhayisekile. Ezi kawusi zikwakhiwe ngenzwane eyomeleleyo kunye nesithende, kwaye zine-cushioning eyongezelelweyo phantsi kwonyawo lwangaphambili.

Iikawusi ezinkulu. Awunamandla kakhulu. Ukubonelela ngoxinzelelo olukhulu lokumodareyitha lokuhamba ngenqwelomoya ende kunye nomndilili wokuhamba intaba enzima. Bavasa kakuhle kwaye bomelele, utshilo umvavanyi waseAmazon.

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Yenziwe ngenayiloni kunye ne-polyester, le mikhono yoxinzelelo oluphezulu yiziva ikhululekile kodwa iguquguqukayo. Bona Inqaku le-microfiber elinikezela isiphumo sokupholisa Kwaye ndinenkxaso ethe nkqo kwi-achilles tendon yokunciphisa ukothuka. Abathengi bathanda ukuba bonwabile ngokwaneleyo ukuba banxibe yonke imihla, bekhusela imilenze kukudumba.

Nxiba ezi ngalo lonke ixesha mna ukuzilolonga , omnye umhloli weAmazon uthi. Ukusuka kwimbono / amava am angafanelekanga, ezi zinto ziyasebenza kwaye zinceda ukukhathazeka kwemisipha. Omnye ubhala ukuba le mikhono yoxinzelelo inokunceda ukukhulula iziqwengana zewayini, nazo.

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Abantu abathengile ezi kawusi bathanda indlela abanceda ngayo ukunciphisa iintlungu ezinyaweni nasezithendeni, ezihlala zihambelana isityalo fasciitis . Banoyilo lwe-ergonomic olubonisa iinyawo kunye nenqatha kunye nenkxaso ye-arch ukunceda ukunciphisa uxinzelelo. Xa ulele ebusuku, ezi kawusi zoxinzelelo zinako sebenza njenge ukusika ebusuku kuba banceda ukugcina iinyawo zakho ziqinile ngaphandle kwe-cuffs.

Ndizithengile ezi kawusi xa bendine-plantar fasciitis flare up on my left foot after wearing heels and trail running. Ndandinxibe iisokisi zoxinzelelo ebhedini kwaye ndothuka ngentsasa elandelayo ukuba ndinciphise iintlungu xa ndiphakame. Ndingumongikazi kwaye ndisebenza iiyure ezili-12 ukutshintshwa kwakungonwabisi ukuthetha okuncinci, ke ndathenga esinye isibini esiza kunxiba xa ndisebenza, umhlaziyi onwabileyo waseAmazon ubhala.

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Ukufezekisa iimbaleki, ezi kawusi zisebenza kakuhle ngenxa yemisebenzi ebulelweyo ngenxa yomgangatho ophantsi. Nabo khawuleza ususe ukubila kwaye ube neenzwane ezingenamthungo ukunceda ukuthintela i-blisters . Kwaye kuba banikezela ngenkxaso eyongezelelweyo emaqatheni nakwiingqameko, banokunceda phelisa iintlungu ekonzakaleni iinyawo , njenge isityalo fasciitis , kananjalo.

Ngapha koko, omnye onxibileyo uthi basebenze kakuhle kwintlungu yabo ye-fascitiis: Ndihambe kakhulu kwaye ndibambekile ndilindile, ndime ngenyawo esele zidiniwe, kangangeyure, ndilinde ibhasi. Ngemiba yam yesithende, bendiya kuqhwalela emva kosuku olunje. Kodwa okwandothusayo kukuba, andizange ndibenantlungu kwizithende zam, kwaye iyure okanye ezimbini zihlala zithatha ukuphelisa iintlungu zesithende zancitshiswa zaba ngaphantsi kwemizuzu emihlanu.

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Ezi kawusi zoxinzelelo zinezinga eliphezulu loxinzelelo lwe-20 ukuya kwi-30 mmHg, ibenza ukuba babe lukhetho olufanelekileyo kubantu abafuna unyango lokucinezelwa ngenxa yezizathu zonyango. Banikezela ngoziphu kumacala abenza ukuba kube lula ukutyibilika nokucima, kwaye babe nazo iinzwane ezivulekileyo ukunika iinyawo zakho igumbi lokuphefumla ngakumbi .

Omnye umvavanyi uphonsa: Zisindisa ubomi! Uziphu uyenza ukuba ikhawuleze kwaye ibe lula kwaye iinzwane ezivulekileyo ziyandivumela ukuba ndinxibe nasiphi na isihlangu endisithandayo. Umdlalo otshintsha! Kwaye ngaphezulu kwayo ixabiso lilungile.

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Uhambo lwakho lwemozulu epholileyo sele luza kufumana ukubonga okunethezeka ngakumbi kwezi kawusi zewerino. Ngaphandle kokugcina iinyawo zakho zihamba kakuhle, banikezela ukunyanzeliswa kwezifundo : 25 ukuya kuma-30 mmHg emaqatheni, i-15 ukuya kuma-20 mmHg embindini wethole, kunye ne-10 ukuya kwi-15 mmHg ezantsi kwedolo.

Ndachukunyiswa kakhulu kukuziva butofotofo obutofotofo, utsho omnye umthengi, othi ezi kawusi zanceda ukunciphisa ukutsala kwezihlunu okungapheliyo. Zonwabile, zinika inkxaso, kwaye zigcina iinyawo zam zishushu kodwa zingashushu. Ndikonwabele ukunxiba kwaye ndiza kuqhubeka ndisenza njalo.