15 SAI LẦM PHỔ BIẾN CẦN TRÁNH KHI NÂNG CAO CHÂN
Dưới đây là 15 sai lầm nâng chân phổ biến mà bạn nên tránh! Đừng bỏ lỡ nhé
1. Sai lầm cần tránh khi nâng cao chân là: Không sử dụng gối
Nâng cao chân là một kỹ thuật đơn giản đến mức có thể rất hấp dẫn nếu bạn chỉ chống chân vào tường hoặc ghế dài . Tuy nhiên, không sử dụng bất kỳ loại gối nào có thể dẫn đến một loạt các vấn đề. Thứ nhất, sẽ không thoải mái khi nằm ở tư thế đó trong thời gian dài và thành ghế dài hoặc thành giường thực sự có thể gây áp lực lên bắp chân khiến máu đọng lại ở chân của bạn, hoàn toàn sai mục đích nâng cao chân. Rất ít khả năng bạn sẽ có thể đạt được góc và vị trí thích hợp mà không có sự hỗ trợ của gối.
2. Sai lầm cần tránh khi nâng cao chân là: Sử dụng một chiếc gối thông thường
Rõ ràng, bạn cần sử dụng gối khi nâng cao chân. Nhưng chỉ riêng một chiếc gối thông thường là không đủ để đặt chân đúng vị trí và nâng chúng lên đúng chiều cao. Một số người ủng hộ việc mua một loạt các chiếc gối thông thường và sau đó buộc các vỏ gối lại với nhau để chúng được sắp xếp theo kiểu cầu thang. Tuy nhiên, sẽ rất phức tạp khi mua và sau đó xếp tất cả các gối thành một; khi bạn mua nhiều gối thông thường thì số tiền sẽ không ít hơn nhiều so với việc mua một chiếc gối dành riêng cho việc nâng cao chân. Ngoài ra, các bề mặt phẳng của một chiếc gối thông thường sẽ không có đường viền với hình dạng của chân bạn, không giống như Yorokobi, có đường viền theo hình dạng của chân để phân bổ đều trọng lượng nên không tạo áp lực quá mức trên bất kỳ phần nào của chân.
3. Sai lầm cần tránh khi nâng cao chân là: Không nâng cao chân trên tim.
Nằm xuống và gác chân lên một chiếc gối nông duy nhất sẽ có ích cho bạn, nhưng nó không giúp ích gì nhiều cho bạn bằng việc đặt chân cao hơn tim. Trọng lực kéo máu và các chất lỏng khác xuống phía chân của bạn, vì vậy tim của bạn phải liên tục làm việc chống lại trọng lực bất cứ khi nào bạn đứng, ngồi, đi bộ và nếu không thì vẫn đứng thẳng. Tuy nhiên, khi bạn nằm xuống và đặt chân thấp hơn tim, bạn sẽ có thể khai thác sức mạnh của trọng lực để khuyến khích máu chảy ngược về phía trung tâm giúp quá trình nâng cao chân hiệu quả hơn.
4. Sai lầm cần tránh khi nâng cao chân là: Nâng cao đùi nhưng không nâng cẳng chân.
Một số loại gối kê chân đặc biệt không sử dụng độ nghiêng nhẹ nhàng liên tục mà thay vào đó trông giống hình chữ V ngược hơn, do đó đùi được nâng lên nhưng sau đó cẳng chân lại hướng xuống đất. Loại gối này giúp bạn đi được nửa đường, nhưng nửa đường là không đủ vì ở vị trí này trọng lực vẫn sẽ kéo chất lỏng ở chân bạn, khiến chúng đọng lại. Do đó, những chiếc gối gấp này không có tác dụng gì trong việc khuyến khích lưu thông, thoát chất lỏng hoặc mang lại cho bạn những lợi ích khác của việc nâng cao chân. Để nâng cao chân đúng cách, bàn chân và bắp chân của bạn phải cao hơn một chút so với đùi của bạn, không thấp hơn chúng.
5. Chọn kích thước gối không chính xác.
Có hai kích cỡ của gối Yorokobi, dựa trên chiều cao. Loại cao 25cm dành cho những người thấp hơn 1m6 và loại cao 28cm dành cho những người cao hơn 1m6. Vì phần để chân được thiết kế ôm sát vào đường nét của chân, nên việc chọn sai kích cỡ sẽ gây áp lực lên chân bạn ở những chỗ sai. Nếu nhiều người trong nhà bạn sử dụng Yorokobi và họ đều có chiều cao khác nhau thì bạn sẽ cần mua hai loại để chân phù hợp với chiều cao của bạn. Nếu không, bạn sẽ không cảm thấy thoải mái.
6. Giữ chân thẳng hoàn toàn.
Bạn có thể đã thấy một số thương hiệu gối nâng chân khác có đặc điểm là gối nghiêng hoàn toàn thẳng, không bị cong đầu gối. Bạn cũng có thể nâng cao chân mà không cần uốn cong đầu gối nếu bạn đã từng gác chân lên tường hoặc thành ghế dài. Tuy nhiên, việc giữ chân hoàn toàn thẳng sẽ gây tác động nhiều lên cơ và gân của đầu gối và có thể gây đau . Nhẹ nhàng uốn cong đầu gối không chỉ thoải mái hơn mà còn ít có nguy cơ dẫn đến chấn thương .
7. Uốn cong khớp quá nhiều.
Mặt khác, uốn cong các khớp chi dưới ở một góc quá nghiêm trọng cũng có thể gây đau và cản trở dòng chảy tĩnh mạch thích hợp. Để thực hiện đúng tư thế nâng chân, đùi của bạn phải nghiêng một góc nhỏ hơn 45 độ, đầu gối phải cong một góc từ 20 đến 30 độ và nghiêng bắp chân.
8. Vẹo lưng hoặc cổ.
Xác định vị trí chân thích hợp là chìa khóa để nâng cao chân — nhưng điều đó không có nghĩa là bạn có thể bỏ qua phần thân trên của mình! Cho dù bạn nằm xuống hoàn toàn bằng phẳng hay tựa đầu và vai lên trên một chiếc gối thông thường, bạn nên đảm bảo rằng tư thế của bạn thẳng và cột sống của bạn không bị vẹo hoặc cong. Bạn phải nằm theo một đường thẳng từ đỉnh đầu đến xương cụt. Nếu bạn không thể làm điều này, thì có thể bạn đang bị vẹo cổ hoặc lưng hoặc cả hai.
9. Nằm trên ghế hoặc giường quá ngắn.
Bạn cần nằm trên một bề mặt thoải mái để có thể mở rộng cơ thể hoàn toàn. Nếu không, bạn sẽ phải gập người lên, điều này có thể gây áp lực lên cơ thể xung quanh các khớp và cản trở lưu lượng tĩnh mạch. Ngoài ra, nằm ở tư thế chật chội có thể dẫn đến cứng khớp, đau nhức , như bất kỳ ai đã ngủ trên ghế đều có thể cảm nhận được.
10. Chỉ thỉnh thoảng nâng cao chân.
Nâng cao chân mang lại lợi ích ngắn hạn, đặc biệt nếu bạn đang bị bong gân hoặc chấn thương cấp tính khác gây sưng nhanh chóng. Nếu bạn mỗi ngày nâng cao chân thì bạn sẽ thấy được tác dụng tuyệt vời của nó mang lại. Điều này đặc biệt đúng đối với những người bị các vấn đề về tĩnh mạch mãn tính, vì các vấn đề này đòi hỏi các giải pháp lâu dài. Cũng như nhiều thói quen lành mạnh như tập thể dục, nâng chân thường xuyên sẽ có tác động tích cực.
11. Nâng chân chưa đủ lâu.
Do các góc độ và đường nét của gối hỗ trợ chân đã được cấp bằng sáng chế của chúng tôi, YOROKOBI là chiếc gối hiệu quả để nâng cao chân trong một khoảng thời gian ngắn. Tuy nhiên, bạn nên nâng cao chân ít nhất 15-20 phút để có được lợi ích tối đa. Nếu bạn nâng cao chân trong thời gian ngắn hơn thời gian đó, máu và chất lỏng có thể không có cơ hội thoát ra khỏi chân.
12. Không lập kế hoạch trước.
Điều này thường đúng đối với những người bận rộn. Nếu bạn gặp khó khăn trong việc nâng cao chân trong một khoảng thời gian đủ dài — hoặc dừng lại vì buồn chán hoặc căng thẳng vì không làm được việc gì đó — hãy lập kế hoạch hoạt động mà bạn có thể làm khi nằm. Nói với bản thân rằng thời gian này chỉ dành cho bạn và xem TV, đọc tiểu thuyết, giải ô chữ, gọi điện cho bạn bè hoặc thành viên trong gia đình hoặc thậm chí chợp mắt. Nếu bạn hoàn toàn phải làm việc, hãy chọn một hoạt động không làm bạn căng thẳng hoặc khiến huyết áp của bạn tăng lên, chẳng hạn như nhập dữ liệu cơ bản.
13. Mặc quần áo chật.
Quần áo chật, bó sát có thể cản trở máu lưu thông, điều này làm giảm mục đích nâng cao chân (chưa kể những loại quần áo như vậy thực sự không thoải mái khi mặc!). Mặc những bộ quần áo thoải mái, vừa vặn, thoáng khí để bạn có nhiều không gian di chuyển. Đồ ngủ hoặc quần áo tập co giãn là lựa chọn tuyệt vời. Khi bạn nằm xuống và kê cao chân, hãy đảm bảo quần áo bạn đủ thoải mái để đảm bảo lưu thông máu tối ưu.
14. Nâng cao chân để loại bỏ thói quen xấu.
Nâng cao chân có thể mang lại nhiều lợi ích cho sức khỏe, bao gồm cả việc lưu thông máu tốt hơn và giảm sưng tấy ởchi dưới. Tuy nhiên, điều đó cũng có giới hạn và việc kê cao chân không thể xóa bỏ các thói quen xấu khác ảnh hưởng đến chi dưới hoặc hệ tuần hoàn chẳng hạn như hút thuốc, đi giày cao gót thường xuyên, ngồi hoặc đứng cả ngày, không bao giờ tập thể dục, ăn uống không lành mạnh , v.v ... Nâng cao đôi chân của bạn không phải là sẽ khắc phục hậu quả của các thói quen xấu khác về sức khỏe, và gối nâng chân này nên được sử dụng để hỗ trợ một lối sống lành mạnh, không phải để chữa một lối sống không lành mạnh.
15. Nâng cao chân nếu bạn có một số bệnh lý.
Nâng chân là một kỹ thuật dễ sử dụng, nhẹ nhàng, có thể có lợi cho mọi người ở hầu hết mọi lứa tuổi và tình trạng sức khỏe. Tuy nhiên, có hai nhóm bệnh nhân không thể kê cao chân do các bệnh lý đã có từ trước. Bệnh nhân Suy tim sung huyết nặng có thể bị hụt hơi khi nằm thẳng, và do đó có thể không nâng cao chân được. Thứ hai, bệnh nhân bị bệnh động mạch ngoại biên có thể cảm thấy đau ở bàn chân khi kê cao chân do máu động mạch phải đẩy ngược lại trọng lực để đi qua chân. Những bệnh nhân mắc phải một trong hai tình trạng này nên thảo luận kỹ lưỡng về việc nâng chân với bác sĩ trước khi thực hiện.
Nâng cao chân rất đơn giản trên thực tế ai cũng có thể làm được - nhưng dù vậy, sai lầm vẫn có thể xảy ra. Thực hiện đúng kỹ thuật sẽ mang lại trải nghiệm nâng chân hiệu quả và thoải mái nhất có thể, hãy ghi nhớ 15 sai lầm này bất cứ khi nào bạn nâng cao chân.
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