Urazi ubushobozi n'ubuhinga budasanzwe bw'ikirenge, n'uko wocongera ubukomezi?

Mu mero yaco iteye bwa nyabutatu, ikirenge kigizwe n'amagufa 26, ingingo 33 n'imitsi canke ibice vy'inyama birenga 100, bifashwe n'imirya y'imitsi irimwo minini nk' uwo ku gitsintsiri, ivyo vyose bigakorera hamwe kugira ngo bigufashe kuguma iyo uhagaze, bikworohereze mu gushinga ikirenge utababara no kuja imbere iyo uriko uratambuka.

Umuhinga mu vyo kwinonora imitsi yanonosoye ico gihimba c'umubiri (podiatrist) Josefina Toscano yabwiye BBC Mundo ati: "Ni gito ariko kiremye mu buryo buhambaye, kandi ibice vyaco bikorana mu buryo butangaje ku buryo buturinda kwumva uburemere canke ububabare, no gushira inguvu mu bindi bice vyose vy'umubiri wacu".

Kandi n'ubwo ibigize ico gice c'umubiri bihambaye gutyo, akenshi usanga kwibuka ikirenge bidaca mu bwenge bwacu.

Umuhinga mu gufasha abantu guca imihigo mu nkino zo kwinonora imitsi Alicia García, yabwiye BBC Mundo ati: "Ahubwo kenshi usanga twiyumvira ibirato vyo kwambika ibirenge, mugabo usanga abantu batibuka akamaro kihariye ntangere k'ikirenge. Ariko iyo usiguriye umuntu ivyo ikirenge gikora, bihindura ubuzima bwa benshi".

Inkuru nziza: guhindura utuntu duke cane mu kamenyero kawe ka minsi yose, hamwe n'imyimenyerezo isanzwe rwose, bishobora guha inguvu ibirenge vyawe ugashobora kugenzura ingene umubiri wawe ukora vuba na vuba.

Ng'ibi ivyo bikora, uko bihura n'ibindi bice vy'umubiri, uko ibintu biba biriko biragenda mu birenge, uruhara rw'ibirato, n'imyimenyerezo iri gutatu ushobora kugira gutyo ugatangura gukomeza ibirenge vyawe kuva uyu munsi.

1. Ikirenge nyaco ni igikomeye kandi kinonotse

Ikirenge ciza ni igikomera kandi ariko kikaba kigondeka.

Toscano asigura ko igice c'imbere giteye bwa nyabutatu kibwirizwa gukomera kugira ngo kigufashe kugenda, ariko kandi kikanonoka mu kwigonda bitagoranye, kugira ngo iyo umuntu atambuka ntababare.

Asobanura ko, uko umuntu ateye intambwe, 'akaduza amano cane cane ino rikuru, ubworo bw'ikirenge (harya musi y'ikirenge hagondamye) buraduga hakaba ico yise -windlass mechanism- ikirenge kigasa n'igikweguka, gutyo umuntu agashingura kikavana n'isi.

Ico ikirenge gisubiye hasi, kimera nk'ikidukingira kwumva ububabare umuntu ahurirana nabwo iyo ashinze ikirenge hasi. Asigura ko ibi vyose bishoboka kubera urusobangane rw'imitsi n'inyama zo mukirenge canke fascia.

"Iyo fascia niyo yerekana nimba ikirenge gikweguka, ko coba gikingira kwumva ububabare iyo tugishikanye hasi, canke ko gituma tutumva impungenge iyo dushinguye", niko Garcia avuga.

Iyo fascia itakinonotse, canke gukweguka kwayo kugabanutse ikamanuka, uburemerere bw'umubiri buca butangura kwigabangana mu ngingo zitandukanye.

2. Ikirenge cawe nico umutumba wawe uhagararako

Uko intango iba igumye idahugangwa, niko n'ivyo yiremetse bihagarara neza ata mpungenge, haba mu gitsintsiri, mu mavi, mu mafyigo canke mu ruti rw'umugongo. ni ko Toscano avuga.

Niyo mpamvu ikirenge gihagarara neza kigakomera, kandi kigashingura neza iyo bikenewe, bitagufasha gutambuka neza gusa, ahubwo bikurinda no kurwara umugongo.

Uretse ivyo, ikirenge kandi ni urugingo rufashanya n'ubwonko mu kubuha amakuru atuma tumenya aho dukwiye guhagarara n'ubwo amaso yacu aba yugaye.

Ibi, Garcia avuga ko bizwi nka proprioception, ubushobozi bw'ikirenge bwo kumenya imbere y'igihe uko duhagarika umutumba wacu kugira ngo ntitugwe.

Ku bantu bafise ikibazo ca proprioception, atsitaye gato gusa bishobora kumuviramwo kumeregwa nabi cane kuko ashobora kugwa akababara cane.

Kubwa Garcia, hari umwimenyerezo muto ushobora gukora kugira ngo umenye neza uko uhagaze ku magara y'ikirenge cawe.

Agira ati: "Hari umwimenyerezo ngira buri munsi, n'uguhagarara ku kuguru kumwe, nkaduza ukundi kumara amasegonda 30 canke umunota."

Nimba kuri ubu udashobora guhagarara ku kuguru kumwe nk'amasegonda 30 canke ndetse umunota ata mpungenge, canke urinda kwinanata cane, urakwiye gukora imyimenyerezo cane y'ikirenge cawe.

3. Intango n'urufatiro rw'intambuko zawe

Ibirenge niyo ntango canke urufatiro rw'intambuko zawe.

Mu gusigura iki gikorwa, Toscano avuga ko imitsi y'ikirenge igabuyemwo kubiri, imitsi y'indani mu kirenge ubwaco, hamwe n'imitsi ituruka mu maguru hejuru.

Imitsi y'ikirenge ubwaco niyo ifasha mu gushira impungenge, gushinga igitsintsiri no kuduza ubworo bw'ikirenge. Ibi bice vyose birakorana nk'uko Toscano abivuga.

Ivyo bisobanura ko igihe igice kimwe c'ikirenge kitariko kirakora, ikindi gice gica gishaka gusubirira ca kindi mu kugikorera mu ngata ku vyo vyabwirizwa kurangurira hamwe.

Toscano agira ati: "Iyo igice kimwe kidakora neza, gisaba kigenzi caco kugisubirira; ico kiraheza kigakora uko gishoboye, ariko ububabare butumwe no gukora conyene mu kibanza c' ibrenge vyompi burateba bukigaragaza".

Mu bisanzwe umuntu akunda kugenda ahengamiye imbere, bituma asunikira amavi imbere, bigatuma haba ico bita dynamic valgus, ibi navyo bikazovamwo kubabara mu mavi canke mu mafyigo.

Garcia agira ati: "Kenshi turabona abantu barwaye amavi, ariko hari igihe inyanduruko hataba ari mu mavi, ahubwo ari uko ibirenge bitameze neza."

Garcia avuga ko ico kibazo akunze ku kibona mu banonotsi akoresha imyimenyerezo, aho usanga bafise inguvu mu bice vyo hejuru vy'umutumba ariko mu maguru atazo.

Ati: "Ndababwira guhagarara ku kuguru kumwe ugasanga ntavyo bashobora, bafise impungenge. Mu nyuma haziramwo ububabare bwo mu kirenge butuma bashaka kugenda bagihengetse, mu nyuma bagatangura gutonekara umutsi w'inyuma ku gitsintsiri, hagakurikira kubabara mu mavi hanyuma mu ruti rw'umugongo... ariko vyose biba vyahereye mu kirenge."

Ntutegerezwa guhinyagara kugira ngo umenye ko hari ikitagenda neza.

Toscano avuga ko ibimenyetso vya mbere birimwo kuba umuntu adashobora guhagarara ku kuguru kumwe, canke kubabara mu gitsintsiri kenshi, ndetse no kwumva ko warushe mu maguru kenshi, bishobora kukubera ikimenyetso c'imburi ko ibirenge vyawe bitacihanganira kwikorera ibiro vyawe.

Kubwa Garcia, hari kandi kutitwararika ivyo umubiri wacu ukora kubera akamenyero.

Agira ati: "Ntidukunda kugorora intoke zacu, nta n'ubwo twibuka ko zibikora. Kwibuka gukora ivyo bishobora kuzana amahinduka ku buryo dutambuka."

Ibirato

Mu gihe tuzi ko ibirenge ari kirumara cane, ikibazo ni kumenya rero ibirato bibereye kugira ibirenge vyacu bigire amagara meza.

Biva ku muntu uko ateye n'ubwo Toscano avuga ko ibirato birimwo isaso nyinshi (binepa cane) bitera ibibazo ku magara y'ikirenge.

Avuga ko ibirato bisasiye cane, ibiduga cane, canke ivyoroshe gose bishobora gutuma ikirenge kidashikirana no hasi, bigatuma bwa bushobozi bwo gutanga amakuru mu bwonko (proprioception) bugabanuka, ikirenge ntikibe kigifise kwa gushira impungenge.

Ariko kugira isaso nyinshi mu kirato birashobora kubera inyishu abasanzwe bafise ibirenge, niyo mpamvu ari ugutandukanya ibintu dufatiye ku kuntu abantu bateye n'ibihe barimwo.

Kubwa Garcia, "ni vyiza kwitwararika ko ibirato wambaye bitagufata cane. Ibirato ni kimwe mu bintu vya mbere bitera ingorane ibirenge. Usanzwe ukora ata birato wambaye, mu nyuma ukaja kubishiramwo kandi bikwegereye, uba uriko uratuma imitsi yawe iregera ntibe igifitiye akamaro ibirenge vyawe."

Ikindi kandi ni uko abantu bose badateye kumwe ku vyerekeye ibirato bakeneye.

Birashoboka kwambara ibirato vyo hejuru mu gihe utabikora iminsi yose.

Ikirato gisasiye, ushobora gukuramwo isaso ugapima itarimwo, ukumviriza ingene umerewe mu birenge, ukumva nimba amano yisanzuye gusumba kandi ko ushobora kugipfunya neza uko uvyifuza.

Wambara ibirato vyo hasi canke ibihagurutse, igikuru muri vyompi, ni ukuraba ko bifise ubwaguke bukwiye ku buryo amano yawe yisanzuye, n'ikirenge ushobora kugishingura neza ata kibazo, kandi wibuke ko ikirenge kimwe gishobora gukenera ibirato bitandukanye bivanye n'ico ushaka gukora muri uwo mwanya.

Gukomeza ibirenge

Abahinga bavuga ko hamwe ushaka ibirenge bikomeye, hari imyimenyerezo isanzwe woshobora gukorera iwawe mu buzima bwa minsi yose kandi ikagufasha cane'

Wicaye canke uhagaze, honyora ku mupira (wa tennis canke golf) utambaye ibirato.

Zungurusha uwo mupira ukoresheje ikirenge, ukande kuva imbere ku mano ugeze ku gitsinzintsiri mu kiringo c'umunota, ukurikirana gushikira ahoroshe mu bworo bw'ikirenge, ari ko uhumeka.

Ushaka ibigufasha kurusha aho, koresha icupa ririmwo amazi akanye kugira ngo hejuru yo gukanda wongereko no kuruhurira imitsi.

Wumvise ahasa n'ahababara, komereza aho nyene uhagume gato aho ikirenge kiba kiriko kirakubwira ahakeneye gutezurirwa kuruta ahandi.

Ikindi ushobora gukora mu kugorora ikirenge ni guhonyora ku gatambaro, ukagenda ukazingazingira munsi y'ikirenge, ukongera ukakagorora ukoresheje amano.

Kugendera ku mano usumburuka

García avuga ko "imyimenyerezo yoroshe kandi ngirakamaro, mbere inakwibutsa utwo wakina mu bwana bwawe, ni ukugendera ku mano."

Kugendera ku mano, utambaye ibirato asigura ko ari ngirakamaro cane.

Uko ubigenza, urasumburuka cane kandi ukagenda buhoro, ukagerageza gushira impungenge uko utera intambwe imwe imwe.

Iyo ugenda buhoro buhoro buri kirenge gifata uburemere bw'umutumba wose mu kiringo c'amasegonda make, kandi ubukomezi no gushira impungenge navyo bikagenda vyiyongera.

Umaze kubona ko ubigira neza, urashobora kuja urasumburuka ukoresheje igitsintsiri, ukaduga ukamanuka, niko Toscano abivuga muri aya majambo:

"Nimba hari umwimenyerezo ushobora gukora ukakugirira akamarao, ni uguhagarara ku mano ugatera intambwe."

Ushobora gutangura buke buke, ukagira n'aho wishimikiza bibaye ngombwa, ukibanda kuduga no kumanuka buke buke.

Ibi bigufasha kugira ngo ikirenge cawe kinonoke kandi ushire impungenge, kandi iminota ibiri ku munsi irakwiye, igikuru ni uko ukora uwo mwimenyerezo buri munsi.

Utangura umenyereza gatoya, ivyo kunyarutsa no kugira intambwe nyinshi bikaza mu nyuma.