Ho ikoetlisa ho Fokotsa le ho Thibela Splints ea Shin

Ho qhibiliha ha li-shinke ke bothata bo tloaelehileng ho batho ba bangata, haholo-holo ba matha le bajaki. Ka lehlohonolo, haeba u e-na le mathata a mangata, ho na le li-exercises tseo u ka li etsang ho thusa ho kokobetsa bohloko le ho thibela mathata a nakong e tlang. Mona ke mekhoa e robong ea ho ikoetlisa ho u thusa ho otlolla le ho matlafatsa mesifa ea leoto e ka tlase .

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Lula Setuloana sa Ankle Dorsiflexion le Namane Otlolla

Lula fatše ka marango a otlolohile. Koala thapo kapa thaole ho pota-pota ka pel'a leoto la hau 'me u khutle ka bonolo. Tsamaea leoto la hau ho ea ho uena (ho otloloha) ebe o tšoara metsotsoana e 10. Ebe u tsamaisa maoto a hao fatše (setopo). Etsa hore maoto a hao a lule fatše fatše, mohopolo o lokela ho ba liphatleng tsa maqeba. Qala ka lihlopha tse tharo tsa boikoetliso ba 10 'me u nyolohele ho lihlopha tse tharo tsa li-exerciso tse 30. Etsa sena makhetlo a mararo ka letsatsi.

Hang ha o se o tseba hantle, hona joale ke nako ea ho matlafatsa ka ho sebelisa sehlopha sa ho hanyetsa. Etsa mehato e ts'oanang, empa u se ke ua hanyetsa lebanta ka pel'a leoto la hao le ho elella pheletsong e 'ngoe ea sehlopha ho pota tafole kapa molato oa setulo. Etsa lihlopha tse tharo tsa boikoetliso ba 'mele ebe o eketseha ho isa ho lihlopha tse tharo tsa li-exercising tse 30. Etsa sena makhetlo a mararo ka letsatsi.

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Ho kentse Knee Ho rojoa ha Ankle le Namane Otlolla

Lula ka bencheng kapa tafoleng ka mangole a kobehile 'me maoto a hao a leketlile ka lehlakore. Holosa maoto a hao ho ea ho uena (ho otloloha) ebe u tšoara metsotsoana e 10, ebe u theola leoto la hau ka ho supa menoana ea hau morao fatše (plantarflexion). Qala ka lihlopha tse tharo tsa boikoetliso ba 10 'me u nyolohele ho lihlopha tse tharo tsa li-exerciso tse 30. Etsa sena makhetlo a mararo ka letsatsi.

Hang ha u se u tseba hantle, u fetele pele ho boikoetliso bo matlafatsang. Boloka boemo bo tšoanang le pele, empa joale u batla ho eketsa leoto la hao boima boima. Phahamisa le ho theola leoto la hao ka leeto feela ka mahlahahlaha a maqaqailana. Leka hore u se ke ua ba le ts'ebetsong maotong a hao. Qala ka lihlopha tse tharo tsa boikoetliso ba 10 'me u nyolohele ho lihlopha tse tharo tsa li-exerciso tse 30. Etsa sena makhetlo a mararo ka letsatsi.

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Toe Ho Tsamaea - Ho Otlolla le Ho Matlafatsa

Qala ka ho emisa sebakeng se seng le ho nyolohela liotleng tsa hao ka lirethe tsa hao fatše. Leka ho emisa boemo ba metsotsoana e 10 'me butle-butle theola lirethe tsa hau fatše. Qala ka lihlopha tse 3 tsa mekhoa ea 10 'me u eketse ho fihlela ho lihlopha tse 3 tsa boitlhahlobo bo 30. Etsa sena makhetlo a 3 ka letsatsi.

Hang ha u se u tseba ho ema sebakeng se le seng, qala ho tsamaea ka menoana ea hau. Qala ka menoana ea hau e tobileng ka ho toba, tsamaea maoto a ka bang 25. Ka mor'a moo, beha menoana ea hau ka hare 'me u tsamaee maoto a 25. Qetella ka ho supa menoana ea hau ka ntle mme u tsamaee maoto a 25. Hopola ho boloka lirethe tsa hao fatše. Qala ka lihlopha tse 3 tsa mekhoa ea 10 'me u eketse ho fihlela ho lihlopha tse 3 tsa boitlhahlobo bo 30. Etsa sena makhetlo a 3 ka letsatsi.

Ka mor'a hore u tsebe ho tsamaea ka menoana ea hau, u ka tsoela pele ho ikoetlisa ka tsela e phahameng joaloka ho phallela kapa ho tlōla. Etsa bonnete ba hore u li etse ka joang bo bonolo.

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Sepheo ho Tsamaea - Ho otlolla le ho matlafatsa

Qala ka ho ema sebakeng se seng le ho phahamisa maoto a hao fatše mme u boloke lirethe tsa hao fatše. Leka ho emisa boemo ba metsotsoana e 10 ebe u theolela butle-butle ka maoto a hao fatše. Qala ka lihlopha tse 3 tsa mekhoa ea 10 'me u eketse ho fihlela ho lihlopha tse 3 tsa boitlhahlobo bo 30. Etsa sena makhetlo a 3 ka letsatsi.

Hang ha u se u tseba ho ema sebakeng se le seng, qala ho tsamaea lirethe. Qala ka menoana ea hau e tobileng ka ho toba, tsamaea maoto a ka bang 25. Ka mor'a moo, beha menoana ea hau ka hare 'me u tsamaee maoto a 25. Qetella ka ho supa menoana ea hau ka ntle mme u tsamaee maoto a 25. Hopola ho boloka maotong a hao fatše. Qala ka lihlopha tse tharo tsa boikoetliso ba 10 'me u nyolohele ho lihlopha tse tharo tsa li-exerciso tse 30. Etsa sena makhetlo a mararo ka letsatsi.

Ka mor'a hore u tsebe ho tsamaea ka lirethe tsa hau, u ka tsoela pele ho ikoetlisa ka tsela e phahameng joaloka ho matha kapa ho tlōla. Etsa bonnete ba hore u etse litlhahiso tsena ka joang bo bonolo.

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Ho Tloha ho Sona ha Ankle Ho otloloha

Ema u talimile leboteng, boloka lengole la hao le otlolohile le serethe sa hau fatše 'me u behe ka tlaase karolong e ka tlaase ea leoto la hao leboteng. U tla ikutloa u otlolohile ka mesifa ea namane. U ka boela ua sebelisa sethaleng se sekametseng bakeng sa ho otloloha hona. Qala ka lihlopha tse tharo tsa boikoetliso ba 10 'me u nyolohele ho lihlopha tse tharo tsa li-exerciso tse 30. Etsa sena makhetlo a mararo ka letsatsi.

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Tsela e otlolohileng ea Knee Calf Wall Stretch

Ema u talimile lebota le setopo sa 'mele oa hau leboteng. Hlalosa matsoho le matsoho mme u itšetlehe ka lebota. Lula lengole le le leng ka serethe le maotong a hao fatše fatše 'me ka bonolo u itšetlehe ka pele ho fihlela u ikutloa u hula ka morao oa leoto la hao (namane). Ha lengole la hao le otlolohile, sena se otlolla gastrocnemius (mokokotlo oa namane). Qala ka lihlopha tse tharo tsa boikoetliso ba 10 'me u nyolohele ho lihlopha tse tharo tsa li-exerciso tse 30. Etsa sena makhetlo a mararo ka letsatsi.

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Bent Knee Calf Wall Stretch

Ema u talimile lebota le setopo sa 'mele oa hau leboteng. Hlalosa matsoho le matsoho mme u itšetlehe ka lebota. Khutsa lengole le le leng ka serethe le maotong a hao fatše fatše 'me ka bonolo u itšetlehe ka pele ho fihlela u utloa ho hula ka morao oa leoto la hao (namane). Ha lengole la hao le otlolohile, sena se otloloha feela (mesifa e tebileng ea mesifa). Qala ka lihlopha tse tharo tsa boikoetliso ba 10 'me u nyolohele ho lihlopha tse tharo tsa li-exerciso tse 30. Etsa sena makhetlo a mararo ka letsatsi.

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Too ea Lehlaka e Tsoha - Ho Matlafatsa

Emela sefahleho sa hao khahlanong le lebota, boloka lirethe tsa hao fatše 'me u phahamise maoto a hao pele ho moo (ho otloloha) ho ea ka pel'a leoto la hao le ka tlaase (shin). Tšoara boemo boo ka metsotsoana e 10 ebe u theolela leoto la hau fatše e le hore hoo e ka bang o ama fatše, ebe o qala mosebetsi o latelang. Qala ka lihlopha tse tharo tsa boikoetliso ba 10 'me u nyolohele ho lihlopha tse tharo tsa li-exerciso tse 30. Etsa sena makhetlo a mararo ka letsatsi.

Hang ha u se u tseba ho etsa boikoetliso ka maoto ka nako e le 'ngoe, qala ho etsa boikoetliso bo le bong ka nako. Phapang e 'ngoe ea ho leka ke ho potlakisa le ho theoha ha leoto. Hopola ho boloka serethe sa hao se lema fatše fatše. Qala ka lihlopha tse tharo tsa boikoetliso ba 10 'me u nyolohele ho lihlopha tse tharo tsa li-exerciso tse 30. Etsa sena makhetlo a mararo ka letsatsi.

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Leoto la Mohato lea Matla - Ho matlafatsa

Emisa ka mokhoa o khotsofatsang ka maoto a mahetla le bophara. Nka mohato o tloaelehileng oa maoto ka leoto le le leng 'me u lumelle serethe hore se ame fatše, empa pele ho sefahleho, karolo e ka tlase ea leoto la hao e ama fatše o hloka ho emisa. U se ke ua lumella karolo e ka pele ea leoto la hao hore e oele fatše. Khutlela morao kahoo maoto a hao a lehlakoreng le lehlakoreng le lehlakoreng le kang ha u qala. Koetliso ena e thusa ho matlafatsa mesifa ka pel'a maoto a hao a tlaase. Qala ka lihlopha tse tharo tsa boikoetliso ba 10 'me u nyolohele ho lihlopha tse tharo tsa li-exerciso tse 30. Etsa sena makhetlo a mararo ka letsatsi.

Hang ha u se u tseba mohato o tloaelehileng oa boholo, nka mohato o moholo haholo. Haeba seo se ka ba bonolo, o ka tsoelapele ho sebelisa setulo sa bohato. U eme ka maoto a mabeli holim'a setuloana le mohato o le mong o theoha setulong, serethe sa hao se lokela ho ama fatše, empa u lokela ho emisa pele leoto la hao le fihla fatše. Qala ka lihlopha tse tharo tsa boikoetliso ba 10 'me u nyolohele ho lihlopha tse tharo tsa li-exerciso tse 30. Etsa sena makhetlo a 3 ka letsatsi.