2 Hoʻoikaika maʻalahi e pale i ka ʻeha o ka wāwae (a i ʻole ka ʻino)

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Ke hoʻolālā ʻoe i kahi hoʻomaʻamaʻa, manaʻo paha ʻoe e paʻi i kāu mau ʻiʻo nui. Akā ke nānā nei paha ʻoe i kahi hui koʻikoʻi nui: nā mākala liʻiliʻi i kou wāwae e kaohi pehea e holo ai. A inā hele ʻoe, holo, a ʻauʻau paha, pono ʻoe i kēlā mau ʻiʻo i ikaika e hana pono, wahi a ke kauka lapaʻau haʻuki ʻo Jordan Metzl, M.D., ka mea kākau o Ka Holo ikaika a Kauka Jordan Metzl.

E ʻeha, luhi a ʻeha nā wāwae nāwaliwali ... e hoʻoliʻiliʻi hou i kāu hana ma mua o ke koena o ʻoe (māmā, nā wāwae, a me nā mea ʻē aʻe) e mākaukau e haʻalele, wahi a Metzl. A inā loaʻa iā ʻoe ka ʻeha o ka ʻāʻī, ka ʻāʻī, a i ʻole ka plantar fasciitis, pono ʻoe e noʻonoʻo nui i kou mau niho.

Inā like kēia me ʻoe, ua kūpono ka hoʻoikaika wāwae. Akā no ka hiki ʻole iā ʻoe ke hāpai pono i nā barbel me kou manamana wāwae, manaʻo ʻo Metzl i kēia neʻe ʻana ʻelua i kāna mau maʻi.

1. Wehe i kou kamaa. Ke noho ʻoe ma ka home, e hele wāwae ʻole e like me ka hiki. Maʻalahi ke kani, akā ʻōlelo ʻo Metzl e kōkua kēia i ke kūkulu ʻana i kou mau mākala me ka ʻole o kahi hana keu.

2. E pāʻani i nā kinikini. Inā loaʻa iā ʻoe kahi ʻeha wāwae, kōkua nui kēia i ke kūkulu hou ʻana i ka ikaika. Lawe i kahi ʻeke o nā kinikini a ninini iā ​​lākou i ka papahele. A laila, e hoʻohana i kou manamana wāwae, e ʻohi i kēlā me kēia manawa a waiho i loko o ka pahu. E hoʻomau a luhi ʻoe, e hana hou i kēlā me kēia lā, a i loko o ʻelua mau pule e loaʻa ai ka ikaika nui.

E pili ana i kāu mau hana ʻē aʻe, ua ʻōlelo ʻo Metzl ʻaʻohe pono e hoʻomaha iki i ke kūkulu ʻana i ka ikaika o ka wāwae, me ka mea hoʻokahi: Inā hoʻololi ka ʻeha i ke ala e holo ai ʻoe, e ʻoluʻolu a hiki i ka wā e hoʻi ai ka pepa kūpono.

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