Bunions wani yanayi ne na ƙafar ƙafa, musamman a tsakanin mata, ko da yake yana shafar maza da yawa.Yana da nakasar ci gaba wanda zai iya haifar da ciwo mai tsanani kuma yana iyakance motsi. Abin farin ciki, akwai dabarun da ba su da haɗari waɗanda za su iya taimakawa wajen rage ci gabanta, rage rashin jin daɗi na yau da kullum, kuma, a yawancin lokuta, har ma hana farawa.
Haɗin takamaiman motsa jiki, canjin takalma, da wayar da kan jiki na iya haifar da babban bambanci a cikin lafiyar ƙafafunmu.Wannan labarin ya ba da cikakken bayani game da motsa jiki mafi inganci don taimako na bunion da inganta motsin ƙafafu, bisa ga ƙwararrun masana da yawa da kuma nazarin zamani.
Menene bunion kuma me yasa ya bayyana?
Bunion, wanda a likitance aka sani da hallux valgus, shine karkatar da babban yatsan yatsa zuwa sauran yatsan yatsan.A sakamakon wannan karkatacciyar hanya, ƙashin metatarsal yana motsawa zuwa wata hanya dabam, yana haifar da fitowar fili da rashin jin daɗi a gindin babban yatsan hannu. Wannan rashin lafiyar ƙashi na iya ƙone ƙwayoyin da ke kewaye, haifar da ciwo, canje-canje a cikin tafiya, kuma ya shafi ma'auni na jiki gaba ɗaya.
Mafi yawan dalilan bayyanarsa sun haɗa da:
- Abubuwan Halittar jini: Siffar metatarsal yawanci ana gado ne.
- Amfani da takalmin da bai dace ba, musamman kunkuntar ko tare da diddige.
- Rashin ƙarfi a cikin tsokoki na ƙafa, musamman a cikin wanda ya sace babban yatsa.
- Faɗuwar baka na shuka, wanda ke inganta lalacewar kashi.
A tsawon lokaci, bunions na iya kara tsanantawa idan ba a kula da su ba, har ma suna shafar gwiwoyi, hips, ko ƙananan baya., saboda canje-canje na biomechanical a gait.
Muhimmancin kula da ƙafafunmu don kauce wa bunions
Yawancin wasanni ko ayyukan yau da kullun ba sa kula da ƙafar ƙafa, ko da yake ita ce tushen aikin jikinmu.Ƙafafunmu suna goyan bayan nauyin mu tare da kowane mataki da muke ɗauka, yana ba mu damar motsawa, kula da ma'auni, har ma da yin daidaitattun motsi.
Ci gaba da yin amfani da takalma marasa dacewa, rashin motsin haɗin gwiwa ko raunin tsoka Suna canza tsarin kafa, suna haifar da nakasa irin su bunions.. Matakin da ba daidai ba ba wai kawai yana kara tsananta matsalar ba, har ma yana iya haifar da rashin jin daɗi a cikin sauran haɗin gwiwa kamar idon sawu, gwiwoyi ko kwatangwalo..
Yadda takalma ke tasiri akan samuwar bunions
Kayan takalma suna taka muhimmiyar rawa wajen lafiyar ƙafafu. Sneakers ko takalma masu kunkuntar, tare da matsa lamba ko manyan sheqa suna haifar da abubuwa. Dole ne a samar da takalma:
- Isasshen daki don yatsun ku.
- Kyakkyawan tallafin baka don hana faduwarta.
- Isasshen kwanciyar hankali ya danganta da nau'in ƙasa ko aikin jiki.
Yin tafiya babu takalmi a kusa da gidan yana da inganci sosai, yayin da yake inganta kunna tsokoki na ciki na ƙafar ƙafa kuma yana inganta haɓakawa. wato iyawarmu ta gano matsayi da motsin sassan jikin mu.
Ayyuka masu tasiri don sauƙaƙe bunions
Akwai darussan da ke taimakawa rage ci gaban bunions.Suna mayar da hankali ba kawai don inganta babban motsi na ƙafar ƙafa ba, har ma a kan ƙarfafa raunin tsoka da kuma dawo da daidaitawar baka.
Darasi na 1: Rarrabuwar hallux
Ya ƙunshi ɗaga babban yatsan yatsan hannu kawai yayin da ake ci gaba da tallafawa sauran yatsu.. Ana iya yin shi da ƙafa ɗaya ko duka biyu a lokaci ɗaya. Maimaita motsi na ɗagawa da runtse babban yatsan ƙafa sau 10 kowace ƙafa, cikin saiti 2 ko 3.
Darasi na 2: Yatsu irin na Pianist
Ɗaga duk yatsun ƙafar ƙafa kuma ka sauke su ɗaya bayan ɗaya, farawa da ƙarami kuma zuwa ƙasa zuwa babba.Yana da al'ada don yana da wahala da farko, musamman motsi kowane yatsa da kansa, amma tare da aiki yana inganta.
Darasi na 3: Rufe tawul da yatsun hannunka
Sanya tawul a ƙasa kuma, ba tare da motsa diddige ba, yi ƙoƙarin ja shi zuwa gare ku ta hanyar yin kwangilar yatsun kafa.Wannan motsa jiki yana ƙarfafa ciyayi da tsokoki na cikin ƙafa.
Darasi na 4: Tafiya akan ƙafafu
Tsaya akan ƙafafu kuma kuyi tafiya kusan matakai 10-15 gaba da wasu matakai 10 baya.. Yi shi a cikin kwatance daban-daban don yin aiki da duk tsokoki da ke cikin tallafi da daidaituwa.
Darasi na 5: Tafiya akan dugadugan ku
Yi daidai da na sama, amma tafiya a kan dugadugan ku.. Yana taimakawa kunna tsokoki na tibial da daidaita ƙarfin gaba da baya na ƙafa.
Babban motsa jiki na motsa jiki don magance bunions
Daga physiotherapy na zamani, Akwai dabaru na hannu da takamaiman motsa jiki waɗanda ke taimakawa rage matsa lamba akan hallux da haɓaka haɓaka haɗin gwiwa.. Daga cikinsu akwai:
- Ƙunƙarar motsi na metatarsal na farko, galibi a cikin jujjuyawar dorsal.
- Tausasawa babban yatsa don saki haɗin gwiwa.
- Ware yatsu tare da bandeji na roba ko ba tare da shi ba, don sake horar da daidaitawar dabi'un ku.
- Daukewar diddige tare da alama tsakanin yatsun hannu don shakata tsokoki masu tsauri.
- Amfani da sanda don tallafi ɗaukar ƙananan matakai ko ƙima don inganta tallafi.
Massages da mikewa don dawo da motsi
Kafin yin aikin motsa jiki, yana da kyau a shakata da tsokoki masu taurin kai ko taurin kai. Tausa mai kyau:
- Yana rage tashin hankali a tafin ƙafa.
- Yana sauƙaƙe motsin yatsa.
- Inganta wurare dabam dabam.
Yi amfani da ƙwallon golf ko wasan tennis don mirgina ƙarƙashin tafin ƙafar ku. Hakanan zaka iya haɗa yatsun hannunka da yatsun hannu a cikin sifar "musafaha" don matsar dasu baya da baya a hankali.
Yin aiki da baka na shuke-shuke da tsokoki masu mahimmanci
Ɗaya daga cikin mahimman tsokoki don tallafawa baka da kuma hana karkatar da babban yatsan yatsa shine abductor hallucis.Kuna iya horar da shi ta hanyar ɗaga duk yatsan ƙafarku, kiyaye diddige ku da metatarsal suna goyan bayan, sannan kuyi aiki da babban yatsan ku, kawo shi zuwa ƙasa kamar kuna ƙoƙarin danna maɓalli. Idan kuna son ƙarin koyo game da yadda ake inganta tallafin ƙafa, muna ba da shawarar ziyartar Wannan labarin akan raunin instep da ciwon idon ƙafa.
Har ila yau, yana aiki da tibialis na baya, tsokar da ke haɗa babban yatsan yatsa zuwa gaban shinbone. Don kunna shi, gwada ɗaga rigar rigar daga ƙasa tare da yatsun hannu a cikin motsi mai sarrafawa.
Matsayin yoga wanda ke taimakawa magance da hana bunions
Yoga kayan aiki ne mai kyau don ƙarfafa ƙafafunku daga hangen nesa na duniya. Wuraren kamar kare mai fuskantar ƙasa, jarumi I da II, ko gada yana ƙarfafa baka da haɓaka jeri babba.. Har ila yau, Suna taimakawa sakin tashin hankali a cikin idon sawu da tsokoki, musamman idan muka hada su tare da darussan da aka bayyana a baya.
Idan motsa jiki bai isa ba fa?
A cikin lamuran da suka ci gaba, lokacin da bunions suka haɓaka sosai kuma kyallen jikin sun ragu sosai, maganin ra'ayin mazan jiya bazai isa ba.. Juyawa na extensor da flexor tsokoki na iya hana motsi na babban yatsan hannu kyauta.
A cikin waɗannan halayen, tiyata na iya zama zaɓin da ya dace kawai, ko da yaushe karkashin ƙwararrun ganewar asali kuma a matsayin makoma ta ƙarshe. Koyaya, kiyaye aikin motsa jiki na yau da kullun yana da mahimmanci don hana sake dawowa.
Ko da babu nakasu a fili. Ayyukan motsa jiki suna ba da gudummawa don inganta lafiyar ƙafar gaba ɗaya, hana raunin da ya faru, da kiyaye daidaiton jiki.Shigar da su a cikin ayyukan yau da kullum yana da kyau, saboda suna taimakawa wajen rage ciwo, jinkirin ci gaba, da kuma hana bayyanar bunions.
