HeelReset: Heel Pain Exercises

I-HeelReset iwumngane wokuzivocavoca omnene, oqondiswayo wokungakhululeki kwesithende kanye ne-arch, okuhlanganisa nezimpawu ezifana ne-plantar fasciitis njengobuhlungu besithende besinyathelo sokuqala ekuseni. Imikhuba emifushane yansuku zonke, imiyalelo ecacile kanye nokulandelela ubuhlungu okulula kukusiza ukwakha inqubo ngesivinini sakho.

UMKHUBA OBUNJWE INDLELA OZIZWA NGAYO
• Phendula imibuzo embalwa esheshayo mayelana nezinyawo zakho kanye nomsebenzi wansuku zonke
• Maka ngokuzithandela lapho uzizwa ungakhululekile khona kumephu yezinyawo
• Thola uhlelo lokuqala — Ukuqala Okumnene, Ukwakha Amandla noma Ukuqhubekela Phambili — ngombhalo ocacile othi “Kungani lolu hlelo?”
• Imikhuba iba lula ngokuzenzakalelayo uma ubika ukungakhululeki okwengeziwe. Izinketho ezinzima zinikezwa kuphela, aziphoqelekile.

IZIVIVINYO EZIQONDISIWE
• Izivivinyo eziyi-10 ezinobungani nezinyawo: ukwelula, ukuqinisa, ukuhamba kanye nokululama
• Izithombe ezilula zibonisa indawo kanye nokunyakaza
• Izinyathelo ezinezinombolo, "Kufanele uzizwe" kanye "Nokugwema" kuzo zonke izivivinyo
• Umdlali ozolile onezikhathi, ama-reps, amasethi kanye nokuphumula — misa isikhashana, weqa noma uqede noma nini
• Iningi lezinhlelo lithatha cishe imizuzu emi-5-12

UKUPHEPHA KUQALA
• "Ubuhlungu bukhuphukile" bumisa izivivinyo ngokushesha futhi bunikeza ukuphumula, inqubo elula noma ukuqeda namuhla
• Izikhumbuzo ezithambile zokuyeka uma ubuhlungu bukhula ngokusobala
• Izeluleko ezizolile zokucabangela uchwepheshe wezempilo lapho ubuhlungu buphezulu

LANDELA INDLELA IZINYAWO ZAKHO EZIZUZIWA NGAYO
• Bhala phansi ubuhlungu besinyathelo sokuqala kanye nobuhlungu ngemva kwezinhlelo esikalini esingu-0-10
• Bona izitayela zezinsuku ezingu-7, 30 kanye nezingu-90
• Hlela noma susa noma yiluphi usuku — akukho migqa, akukho ngcindezi

IZIKHUMBUZO EZINOBUTSHA
• Khetha isikhathi sakho nezinsuku, noma vala izikhumbuzi

OKUMELWE NGOKUKLANYWA
• Akukho akhawunti, kusebenza ungaxhunyiwe ku-inthanethi
• Amalogi akho ezinhlungu futhi izimpendulo zezempilo zihlala kudivayisi yakho futhi azisetshenziswa ezikhangisweni noma ekuhlaziyeni.
• Thumela idatha yakho noma ususe konke noma nini.

I-HeelReset uhlelo lokusebenza lokufundisa lokuzinakekela, hhayi idivayisi yezokwelapha. Ayixilongi, yelaphe noma yelaphe noma yisiphi isimo. Yeka noma yikuphi ukuvivinya umzimba okwandisa ubuhlungu, bese ucabanga ngokubuza uchwepheshe wezempilo ngaphambi kokuqala, ikakhulukazi uma ubuhlungu bakho bukhulu, buba bubi noma buqale ngemva kokulimala.