Tibialis posterior

• Inhloko yeziNdawo: Makondo.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Tibialis posterior

Zochita za Tibialis Posterior ndizochita zolimbitsa thupi zomwe zimalimbitsa kwambiri tibialis posterior minofu, yomwe imathandizira phazi lanu ndikuthandizira kuyenda. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa kwambiri kwa othamanga, othamanga, kapena anthu omwe ali ndi phazi lathyathyathya kapena amavutika ndi shin splints, chifukwa zimathandiza kuti phazi ndi mwendo ukhale wolimba. Pogwiritsa ntchito masewera olimbitsa thupi a Tibialis Posterior muzochita zawo zolimbitsa thupi, anthu amatha kuwonjezera mphamvu zawo zonse za mwendo, kuwongolera bwino komanso kuthamanga bwino, komanso kuchepetsa chiopsezo cha kuvulala kwa miyendo yapansi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Tibialis posterior

• Pang'onopang'ono kwezani phazi limodzi kuchokera pansi, kusunga chidendene chanu pansi kwinaku mukukweza zala zanu m'mwamba molunjika ku shin yanu. Izi zidzakhudza minofu yanu ya tibialis posterior.
• Gwirani izi kwa masekondi pang'ono, mukumva kutambasula kwa ng'ombe yanu ndikuchita nawo shin yanu.
• Pang'onopang'ono tsitsani phazi lanu pansi, kusunga ulamuliro ndikusalola phazi lanu kuti ligwedezeke.
• Bwerezani masitepe awa pa chiwerengero chomwe mukufuna cha reps, kenaka sinthani ku phazi lina ndikubwereza ndondomekoyi.

Izinto zokwenza Tibialis posterior

• Mayendedwe Olamuliridwa: Pewani mayendedwe ofulumira, ogwedezeka. M'malo mwake, chitani masewera olimbitsa thupi ndikuyenda pang'onopang'ono. Izi zidzathandiza kulunjika bwino minofu ya kumbuyo ya Tibialis ndikuchepetsa chiopsezo cha kuvulala.
• Kupita Pang'onopang'ono: Musathamangire kuwonjezera mphamvu ya masewerawo. Pang'onopang'ono onjezerani kukana ndi kubwereza pamene mphamvu zanu zikukula. Kuyesera kuchita zambiri posachedwa kungayambitse kupsinjika kwa minofu.
• Kutambasula Nthawi Zonse: Kutambasula nthawi zonse kungathandize kusintha kusinthasintha komanso kuchepetsa chiopsezo cha kuvulala. Musanayambe kuchita masewera olimbitsa thupi, tenthetsani minofu yanu ndi cardio yopepuka ndi kutambasula. Pambuyo pa masewera olimbitsa thupi, khalani pansi ndi kutambasula kwambiri.
• Kupumula ndi Kuchira: Kutha

Tibialis posterior Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Tibialis posterior?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi kuti alimbitse Tibialis posterior, minofu yomwe ili yofunika kuti phazi ndi mpukutu zikhazikike. Komabe, ndikofunikira kuti tiyambe ndi kuwala kowala ndikuwonjezeka pang'onopang'ono pamene minofu imalimbitsa kuti musavulaze. Zochita zina zomwe zimayang'ana minofu iyi zimaphatikizapo kukweza chidendene, kuyenda kwa chala, ndi masewera olimbitsa thupi. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapy kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Tibialis posterior?

• Kusiyanasiyana kwina kungakhale kukhalapo kwa chowonjezera cha Tibialis posterior muscle, chomwe ndi minofu yowonjezera yomwe imayendera limodzi ndi choyambirira.
• Nthawi zina, Tibialis posterior ikhoza kukhala kulibe, zomwe ndizosowa koma zosiyana.
• Minofu imathanso kusakanikirana ndi minofu yoyandikana nayo monga flexor digitorum longus, kupanga kusiyana kwapadera kwa Tibialis posterior.
• Pomaliza, Tibialis posterior ikhoza kukhala ndi malo osazolowereka oyikapo, kumangiriza mafupa osiyanasiyana kuposa momwe amayembekezera.

Izinto zokufunda ezishisa ezivumelekile Tibialis posterior?

• Kuyenda kwa Chidendene: Poyang'ana kutsogolo kwa mwendo wapansi, kuyenda kwa chidendene kungathandize kulimbikitsa tibialis anterior, minofu yomwe imagwira ntchito mosiyana ndi tibialis posterior, zomwe zimapangitsa kuti pakhale ntchito yabwino kwambiri ya m'munsi mwa mwendo.
• Toe Taps: Zochita izi zimayang'ana pa extensor digitorum longus, minofu yomwe imathandiza tibialis posterior mu kutembenuzidwa kwa phazi ndi kutambasula kwa chala, motero kumawonjezera kulamulira kwa phazi ndi kukhazikika.