Cov khau feem ntau ntawm kev ua lag luam niaj hnub no tsis yooj yim thiab tsis zoo rau taw. Lub koom haum American Podiatric Medical Association (APMA) tsis ntev los no tau tshaj tawm tias 50 feem pua ntawm cov neeg Amelikas, hnub nyoog 18-60 xyoo, raug kev txom nyem los ntawm qee yam mob ko taw, ntau yam cuam tshuam txog kev hnav khau tsis zoo. Koj tsis tas yuav raug kev txom nyem rau kev zam. Ua raws li kev ceev faj thaum xaiv khau thiab saib kom xis nyob kom pom cov khau uas muab kev nplij siab uas koj xav tau rau kev noj qab nyob zoo.
Cov kauj ruam
Ntu 1 ntawm 3: Xaiv Cov Yam Ntxim Saib Ntxim Ua
Kauj Ruam 1. Saib rau khau uas muaj cov qauv tsim ua kom xis nyob
Qee cov khau tso tawm kev nplij siab rau lub hom phiaj ntawm style. Txawm hais tias qhov no yuav zoo rau hnav qee zaum, koj xav nrhiav cov yam ntxwv ntawd thaum nrhiav khau yooj yim. Cov yam ntxwv no suav nrog:
- Ib qho Achilles notch. Qhov zawj muaj qhov tshwj xeeb nyob tom qab ntawm khau uas cov khau ua raws li cov leeg Achilles. Qhov thais no pab txo kev sib txhuam thiab txhuam ze ntawm pob taws, tiv thaiv cov hlwv thiab lwm yam tawv nqaij ntawm pob taws.
- Pob luj taws Pob tawb dab tshos yog thaj tsam ntawm cov khau uas qhwv ib ncig ntawm pob taws (qhov twg Achilles thais nyob). Cov pob qij txha muab kev txhawb nqa rau pob taws thiab tiv thaiv kom rub thiab txhuam.
- Ib nrab midsole. Midsole yog "pem teb" ntawm khau thiab pab nqus kev poob siab thiab pab tswj kev txav taw. Nws yog qhov tseem ceeb los xaiv khau uas muaj lub midsole uas haum koj txhais taw.
- Lub thawv ntiv taw tsim nyog. Lub thawv ntiv taw yog ib feem ntawm cov khau uas nyob hauv koj cov ntiv taw. Hnav ib lub khau uas muaj lub thawv ntiv taw me me rau koj txhais taw tuaj yeem ua rau qhov txhab thiab lwm yam mob.
- Yob bar. Qee cov khau, tshwj xeeb yog khiav lossis khau taug kev, muaj cov kab yob uas pab tiv thaiv kev txav mus los ntau ntxiv hauv thaj chaw pob taws ntawm khau. Qhov no tuaj yeem pab tiv thaiv kev sib txhuam thiab yuam kev "dov" ntawm pob taws.
Kauj Ruam 2. Xaiv khau uas yoog tau
Kev yoog raws yog qhov kev txiav txim siab tseem ceeb rau kev nplij siab, thiab tshwj xeeb tshaj yog qhov tseem ceeb hauv kev taug kev thiab khiav khau. Cov khau khiav zoo yuav khov dua, vim tias lawv yuav tsum txhawb nqa qhov hnyav thiab quab yuam ntawm txoj kev khiav.
- Kuaj cov khau kom yooj yim los ntawm kev khaws nws thiab khoov ntiv taw kom nce. Cov khau yuav tsum khoov hauv qab pob ntawm ko taw, tsis yog ib nrab ntawm txoj kab (lossis lwm qhov).
- Twisting khau kuj yog ib txoj hauv kev zoo los ntsuas kev txhawb nqa. Yuav tsum muaj qee lub teeb tsis kam los ntawm khau thaum koj ntswj.
Kauj Ruam 3. Xaiv lub khau uas hnyav
Cov khau hnyav siv dag zog ntau dua kom txav mus los, thiab feem ntau yog ua los ntawm cov khoom siv tsis yooj yim dua. Heavier khau kuj zoo li yuav hloov pauv tau yooj yim, uas tuaj yeem ua rau koj lub ntsej muag zoo nkauj.
Nkawm khau ua los ntawm cov khoom hnyav yog qhov muaj txiaj ntsig tshwj xeeb rau kev taug kev, lossis rau hnav thaum sov, huab cua qhuav. Cov khoom siv no tso cai rau koj txhais taw ua pa yooj yim dua hauv cov huab cua zoo li no
Kauj Ruam 4. Xaiv lub pob luj me me, dav
Khaws pob luj kom dav thiab ze rau hauv av muab kev txhawb nqa zoo tshaj plaws rau koj pob taws thiab pob taws. Qhov no yog qhov tshwj xeeb tshaj yog rau khau khiab lossis khau khau. Txhua yam uas siab tshaj 2 ntiv tes ua rau muaj kev pheej hmoo ntawm pob txha pob txha.
Qhov ntxeev ntawm cov khau, qhov hnyav dua koj tso rau ntawm koj txhais taw
Kauj Ruam 5. Xaiv lub ncoo zoo
Hom cushioning hauv khau yuav txawv nyob ntawm seb hom khau. Piv txwv li, khau khau yuav muaj lub ncoo ntau dua ntawm pob taws, qhov twg khau taug kev yuav muaj lub ncoo ntau dua ntawm pob ntawm ko taw. Nco ntsoov tias koj tab tom yuav khau uas tsim los rau cov haujlwm uas koj npaj yuav hnav rau.
Sim tawm khau ntawm qhov tawv tawv ib yam li muag muag. Qib ntawm kev nplij siab hauv ncoo muab tuaj yeem sib txawv thaum taug kev ntawm qhov nyuaj. Nov yog lub sijhawm zoo los xyuas kom lub thawv ntiv taw muaj chaw txaus rau koj cov ntiv taw
Ntu 2 ntawm 3: Rov Ntsuam Xyuas Koj Cov Taw
Kauj Ruam 1. Ntsuas koj txhais taw
Ntsuas koj txhais taw me me yog thawj kauj ruam kom tau txais cov khau yooj yim tshaj plaws. Cov khw muag khau feem ntau yuav muaj cov cuab yeej ntsuas, thiab cov neeg muag khoom ntawm cov khw muag khoom yuav zoo siab los pab koj kom ntsuas tau qhov tseeb.
- Coob leej neeg muaj taw uas yog ob qhov sib txawv. Hauv qhov no, hnav qhov loj me uas haum rau koj txhais ko taw loj dua.
- Nws yog lub tswv yim zoo los ntsuas koj txhais taw thaum kawg ntawm yav tsaus ntuj. Qhov ntawd yog thaum koj txhais taw o tuaj tshaj plaws. Yog tias koj xaiv khau uas haum koj txhais taw xis nyob thaum kawg ntawm hnub ntawd, lawv yuav xis nyob txhua hnub, ib yam nkaus.
- Ntsuas koj txhais taw txhua ob peb xyoos! Koj txhais taw hloov pauv zoo li lub xyoo dhau mus.
- Koj xav tau kwv yees li ib nrab ntiv tes ntawm koj cov ntiv taw ntev tshaj plaws thiab qhov kawg ntawm koj cov khau kom xis nyob tshaj plaws.
Kauj Ruam 2. Txheeb xyuas koj hom koov
Feem ntau txhais taw poob rau hauv ib ntawm peb pawg raws li cov duab ntawm lub koov. Xaiv cov khau uas haum rau qhov zoo ntawm koj lub koov kom ua tiav qhov haum tshaj plaws. Yog tias koj tsis paub meej txog qhov zoo ntawm koj txhais taw, ua tibzoo saib koj hneev taw. Yog tias koj tuaj yeem pom feem ntau ntawm koj txhais ko taw, koj yuav muaj qis qis. Yog tias koj tuaj yeem pom tsawg heev, arches siab.
Kauj Ruam 3. Xaiv cov midsoles ruaj khov rau ko taw nruab nrab
Neutral-arched feet tsis yog dhau-lossis qis-arched. Cov uas muaj lub ntsej muag nruab nrab feem ntau tuaj yeem hnav khau ntawm lawv xaiv, vim tias tsis xav tau me ntsis los them rau qhov tsis txaus cuam tshuam nrog lub arches. Nkawm khau nrog midsoles ruaj khov thiab nruab nrab nraub qaum-taw ruaj khov yog qhov muaj zog nyob ib puag ncig kev xaiv rau kev nplij siab thiab kev ua neej nyob ntev, vim lawv pab txhawb nqa txoj kev hla ntawm ko taw.
Kauj Ruam 4. Xaiv khau ncaj rau ko taw qis lossis ko taw tiaj
Cov nqes qis ua rau cov leeg nruj thiab teeb meem sib koom ua ke rau taw thiab txhais ceg. Raws li qhov tshwm sim, nrhiav cov khau nrog ncaj kawg (tag nrho cov duab ntawm lub khau) thiab tswj lub zog kom pab ua kom koj ruaj khov. Ib qho ntxiv, saib cov khau nrog cov khau qis lossis txhawb nqa uas txo qee qhov kev tso siab ntau dhau rau ntawm ko taw qhov uas lub koov feem ntau nyob.
Kauj Ruam 5. Nrhiav khau nrog cov koov txhawb nqa rau taw siab
Cov arches siab tuaj yeem ua rau mob pob qij txha thiab cov leeg, thiab tag nrho cov ko taw mob (tshwj xeeb tshaj yog ntawm pob taws) vim lawv tsis nqus tau qhov poob siab zoo. Nrhiav cov khau uas muaj lub hauv paus txhawb nqa txhawm rau txhawm rau txhawm rau qee qhov kev cuam tshuam uas koj txhais taw tau ntsib thaum koj hla mus.
Kauj Ruam 6. Xyuas kom koj txhais taw haum
Txawm hais tias nws suab pom tseeb, khau yuav tsum muaj chav txaus rau koj txhais taw kom so kom xis nyob. Qhov no suav nrog pob ntawm ko taw thiab thaj chaw ntiv taw.
- Nrhiav cov khau nrog "ntsej muag tsis tseeb." Cov khau no ntev dua ntawm thaj chaw ntiv taw, uas ua rau koj cov ntiv taw muaj qhov chaw txaus thiab ua rau lawv tsis txhob khov.
- Cov ntiv taw yuav tsum yog dav txaus kom haum koj cov ntiv taw.
- Xyuas kom koj txhais taw haum rau hauv cov khau uas koj xaiv. Koj cov ntiv taw yuav tsum tsis txhob dai hla ntawm lub khau!
Kauj Ruam 7. Saib cov ntsiab lus khoom ua ntej koj yuav
Saib ntawm cov khoom kom ntxaws ntawm cov khau uas koj xav yuav ua ntej koj yuav. Cov ntsiab lus ntawm cov khoom tuaj yeem pom ntawm lub thawv ntawm lub khau, lossis ze qhov twg cov khau tau nthuav tawm, thiab teev ntau yam ntawm cov ntsiab lus tsim nyog rau kev xaiv lub khau haum rau ko taw sab xis, xws li hom midsole, kev txhawb nqa koov, thiab ntau dua.
- Yog tias koj tsis pom cov ntaub ntawv khoom lossis xav tau kev pab xaiv lub khau haum, nug tus neeg ua haujlwm hauv khw. Lawv tuaj yeem pab koj xaiv lub khau haum nrog cov yam ntxwv zoo tom qab koj piav qhia koj cov kev xav tau.
- Cov chaw tsim khoom khau lub vev xaib kuj tseem tuaj yeem teev cov khoom lag luam uas tuaj yeem pab koj txiav txim siab raug.
Ntu 3 ntawm 3: Kho Khau li Qhov Tsim Nyog
Kauj Ruam 1. Ntxiv qhov ntxig
Yog tias koj lub khau tsis muaj lub ncoo txaus, yuav qhov ntxig thiab muab tso rau hauv koj lub khau. Lawv tuaj nyob hauv ntau hom tuab, thiab tau ua los ntawm ntau yam khoom siv yooj yim.
- Txawm hais tias cov kua nplaum nkag tau tuaj yeem hnov zoo, lawv yuav tsis siv sijhawm ntev, thiab tuaj yeem cuam tshuam kev taug kev ntawm koj li kev txav mus los. Nrhiav qhov ntxig uas muab kev nplij siab, tab sis yog "nyuaj" txaus los txhawb koj txhais taw uas lawv xav tau tshaj plaws.
- Qee lub khw muag khau muaj lub tshuab luam ntawv uas tuaj yeem txheeb xyuas qhov twg koj xav tau kev txhawb nqa. Sim sawv ntawm ib qho kom tau txais lub tswv yim zoo ntawm yuav saib dab tsi hauv qhov ntxig. Koj ib txwm tuaj yeem nug tus muag khoom los pab ua haujlwm lub cuab yeej.
Kauj Ruam 2. So hauv khau
Qee cov khau tau yooj yim dua thiab "tawg hauv" ntau dua li lawv tau hnav. Yog tias koj muaj nkawm khau hnav uas koj npaj siab siv rau cov xwm txheej sib tham ntev, siv ob peb yav tsaus ntuj hnav lawv ua ntej ntawm cov xwm txheej no txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau cov sijhawm tshwj xeeb ntawd.
- Cov khau kuj tseem tuaj yeem rub kom muab qee chav qoj ib ce ntxiv. Nqa koj nkawm khau mus rau tus cobbler hauv zos kom pom tias koj lub khau tuaj yeem rub tau yam tsis ua rau khau puas.
- Koj tseem tuaj yeem yuav cov khoom siv rub tus kheej ntawm ntau lub khw muag khau.
Kauj Ruam 3. Thov moleskin
Thov moleskin lossis lwm daim npog tiv thaiv rau koj txhais taw los tiv thaiv lawv los ntawm chafing thaum koj tsoo hauv khau. Cov thaj ua rau thaj no tseem tuaj yeem siv ncaj qha rau khau hauv thaj chaw uas ua rau koj muaj teeb meem.
Moleskin cov pawm tseem yuav pab nthuav tawm cov khau nruj, vim nws ntxiv ntau ntxiv rau koj txhais taw
Kauj Ruam 4. Ntxiv cov tuav pob taws los yog cov ntaub qhwv ib leeg
Rau khau uas xoob dhau, tuav pob taws tuaj yeem pab ua kom khau ruaj ntawm koj txhais taw. Ib yam li ntawd, ntxiv ib lub ncoo rau pob ntawm ko taw tuaj yeem ua rau koj txhais taw tsis txhob zawv zawg rau hauv lub thawv ntiv taw, ua kom khau ruaj khov. Qhov no yog qhov muaj txiaj ntsig tshwj xeeb rau khau siab thiab lwm yam khau uas muaj qhov ntxig.
Kauj Ruam 5. Hnav cov thom khwm tshwj xeeb
Yog tias koj lub khau xoob dhau, hnav cov thom khwm tuab dua (lossis ntau lub thom khwm) tuaj yeem pab sau qhov sib txawv. Muaj ntau yam thom khwm muaj nyob rau hauv kom yooj yim ib yam, thiab tuaj yeem hloov pauv rau qee qhov kev ntxhua khaub ncaws (lossis ua ke zoo nrog lawv).
- Cov khw muag khoom ncaws pob ncaws pob muaj ntau yam thom khwm rau kev ua ub no sib txawv, nrog rau padding sib txawv nyob ntawm qhov haujlwm.
- Cov thom khwm Orthopedic tuaj yeem nrhiav tau ntawm koj lub tsev muag tshuaj. Qhia rau koj tus kws kho mob txog koj cov kev xav tau thiab saib seb lawv puas tuaj yeem xa koj mus rau hom tshwj xeeb uas tuaj yeem pab daws koj cov teeb meem kev nplij siab.
