Malangizo onse

• Pewani onenepa zomwe zingawonjezere ululu ndikupangitsa kuchira kukhala kovuta.
• Musati muwonjezere mphamvu mwadzidzidzi pamene mukuchita masewera olimbitsa thupi kapena masewera omwe amafunikira maondo. Pochita pang'onopang'ono, timapatsa thupi nthawi yoti tisinthe ndikulimbitsa minofu, popumula mawondo tendons.
• Gwiritsani ntchito ntchito za a mphunzitsi waluso kuonetsetsa kuti njira zolondola zikugwiritsidwa ntchito kapena kuti kuyenda koyenera ndi kaimidwe koyenera kumatengedwa.
• Valani zina Nsapato zomwe zimagwirizana ndi masewera omwe amachitidwa.
• Valani zina maondo ngati muyenera kukhala pa maondo anu kwa nthawi yaitali, kuphatikizapo DIY kunyumba.
• M'maudindo omwe ali pachiwopsezo chachikulu, dokotala wogwira ntchito ayenera kudziwitsa olemba anzawo ntchito ndi ogwira ntchito zantchito zowopsa za akatswiri, ndikuthandizira kusintha dongosolo la ntchito (kupuma, manja ophunzirira ndi kaimidwe, kupepuka kwa katundu, kuvala mawondo, etc. .).
• Ngati ndi kotheka, konzani cholakwika cha kapangidwe kake (kugwedezeka kwambiri kwa mapazi kapena zina) povala Matenda a Plantar kusinthasintha.

Matenda a Patellofemoral

• pakuti kuyimika magalimoto okwera njinga, sinthani kutalika kwa mpando bwino ndikugwiritsa ntchito zojambulajambula kapena kukonza pansi pa nsapato. Mpando wochepa kwambiri ndi chifukwa chofala cha mtundu uwu wa kuvulala kwa mawondo. Ndikulimbikitsidwanso kugwiritsa ntchito magiya osavuta (magiya ang'onoang'ono) ndikupondaponda mwachangu, m'malo mokakamiza zida zolimba (magiya akulu).

Iliotibial band mkangano wamatenda

• Pambuyo kulimbitsa thupi, ndipo kangapo patsiku, kuchita Kutambasula gulu iliotibial ndi minofu gluteal. Pezani zambiri kuchokera kwa mphunzitsi wamasewera kapena physiotherapist.
• Oyenda panjinga akuyenera kugwiritsa ntchito njinga yolingana ndi kukula kwake ndikusintha koyenera kuti atenge a udindo wa ergonomic.
• The othamanga mtunda wautali amatha kuchepetsa chiopsezo cha kuvulala kwa mawondo mwa kukonda malo athyathyathya osati amapiri.
• Othamanga mtunda wautali omwe amaphunzitsa panjira yozungulira ayenera nthawi zonse tanthawuzo lina za njira yawo kupewa nthawi zonse kuyika kupsinjika pa mwendo womwewo mu ma curve. Iwo omwe amathamanga m'misewu ndipo nthawi zonse amakumana ndi magalimoto amakumananso ndi kusalinganika. Amakhala otsika phazi limodzi kuposa inzake, chifukwa misewuyo nthawi zambiri imatsetsereka kulowera kumapewa kuti madzi ayende bwino. Chifukwa chake ndikwabwino kusintha mabwalo.
• Otsatira a Kuyenda mapiri ayenera kuyenda pang'ono zosavuta pamaso kulimbana ndi mapiri okwera. Mizati yoyenda imathandizanso kuchepetsa nkhawa zomwe zimagwiritsidwa ntchito pa mawondo.