Cov hlwv ntawm ko taw feem ntau yog tshwm sim los ntawm kev sib txhuam thiab lub siab los ntawm kev hnav tsis raug lossis qhov loj ntawm khau, thom khwm ntub lossis tawv, thiab ua haujlwm hnyav. Yog tias koj twb muaj cov hlwv ntawm koj txhais taw, koj yuav tsum kho lawv thiab kho lawv. Ua cov kauj ruam los npaj ua ntej thiab tiv thaiv qhov teeb meem tshwm sim no kom koj txhais taw tsis tawg.
Kauj ruam
Ntu 1 ntawm 2: Xaiv Txoj Cai Nkawm Khau
Kauj Ruam 1. Xaiv cov khau kom haum
Koj nkawm khau yuav tsum tsis txhob nqaim lossis xoob dhau.
- Cov khau tau hais kom haum yog tias lawv tawm ntawm 1.25 cm ntawm cov ntiv taw ntev tshaj plaws (tsis tas yuav loj tshaj) thiab ntiv taw ntawm khau.
- Taug kev hauv khau tshiab ua ntej koj yuav lawv kom paub tseeb tias lawv haum thiab xis nyob.
- Ib lub xwmfab lossis puag ncig "lub thawv ntiv taw" (thaj tsam ntawm lub khau uas cov ntiv taw nyob) yuav muab qhov haum zoo tshaj plaws thiab xis nyob.
- Sim ua khau ua ntej koj yuav lawv, txawm tias koj paub koj lub khau loj los ntawm lub siab. Qhov no yog vim tias kev txiav txim siab ntawm qhov loj me uas siv los ntawm ntau lub npe tuaj yeem sib txawv. Yuav cov khau uas haum, txawm tias lawv muaj qhov sib txawv me me li ib txwm.
- Taw tuaj yeem ua rau nce txog 8% thaum nruab hnub yog li nws zoo tshaj los yuav khau thaum tsaus ntuj, vim tias yog thaum koj txhais taw nyob ntawm lawv qhov loj tshaj. Xaiv cov khau uas haum zoo txawm tias thaum koj txhais taw nyob ntawm lawv qhov zoo tshaj plaws, koj yuav tiv thaiv cov hlwv los ntawm koj txhais taw
Kauj Ruam 2. Tsis txhob hnav cov khau uas yooj yim rau ko taw
Cov khau uas nyem koj txhais taw, uas xoob heev, lossis tiv thaiv koj kom tsis txhob taug kev ib txwm yuav ua rau lub siab rub thiab rub tawm ntawm koj txhais taw, ua rau lawv ua rau cov hlwv tuaj. Zam kev siv hom khau no, suav nrog:
- Heels siab, tshwj xeeb tshaj yog khau nrog lub toe toe box. Cov khau no tuaj yeem nyem koj cov ntiv taw ua ke, ua rau lub hauv paus ntawm koj cov ntiv taw, thiab nce kev sib txhuam ntawm pob taws thiab lwm qhov chaw.
- Flip-flop, vim nws nias cov ntiv taw thaum nyem taw kom lub khau tsis tawm.
- Txhua hom khau hom uas nruj heev.
Kauj Ruam 3. Ua kom koj cov khau muag muag
Ua ntej hnav khau tshiab ntev, hnav ib pliag. Piv txwv, ua ntej hnav ib nkawm khau tshiab txhua hnub, hnav rau ob peb teev hauv tsev. Cov txheej txheem ntawm ua kom cov khau muag muag yuav muab sijhawm rau khau kom maj mam hloov kho kom zoo li cov taw kom nws haum rau koj.
Nkawm khau hnav rau kev ncaws pob lossis ua haujlwm hnyav, xws li khau rau nce toj roob hauv pes, yuav tsum tau ua kom muag muag zoo ua ntej siv
Kauj Ruam 4. Xaiv cov thom khwm kom raug
Cov thom khwm paj rwb tuaj yeem nqus dej noo. Qhov no tuaj yeem pab tswj tus ntxhiab tsw ntawm ko taw tab sis kev sib txhuam los ntawm cov ntaub ntub dej kuj tseem ua rau muaj kev pheej hmoo ntawm cov hlwv. Hloov chaw, xaiv cov thom khwm ua los ntawm cov khoom siv hluavtaws uas qhuav sai thiab ntaub plaub.
- Cov ntaub ncaws pob thiab cov thom khwm taug kev tuaj yeem yuav tau ntawm cov kis las lossis cov khoom lag luam nce toj.
- Qee tus neeg nyiam hnav ob txheej thom khwm los tiv thaiv ya raws thiab sib txhuam: lub thom khwm nyias, nqus tau, thiab tom qab ntawd npog nrog thom khwm tuab dua.
Kauj Ruam 5. Siv lub tsho zoo, txhawb nqa zoo
Koj tuaj yeem pom ntau yam ntawm cov insoles uas haum zoo dua, txhawb nqa thiab xis nyob ntau ntawm cov khw muag khoom thiab chaw muag tshuaj hauv koj cheeb tsam.
- Nco ntsoov tias koj yuav khau nrog cov thom khwm tshem tau kom lawv tuaj yeem hloov nrog cov khau uas yooj yim dua thiab muab kev txhawb nqa zoo dua.
- Kev hloov pauv hauv qab tuaj yeem ua los ntawm neoprene (roj hmab ua npuas dej), ua npuas dej nco, ua kom lub ncoo ntim tau, thiab lwm yam khoom siv.
- Cov pov thawj qhia tias neoprene insoles tuaj yeem txo qhov kev pheej hmoo ntawm kev tsim cov hlwv.
- Insoles, tshwj xeeb tshaj yog hom orthopedic, muaj nyob rau hauv ntau yam ntawm cov qauv tsim kom nplij siab ntau hom ko taw. Sim sib txawv insoles kom txog thaum koj pom ib qho uas zoo nkaus li ntawm koj lub khau thiab ko taw.
Kauj Ruam 6. Hloov khau ntau zaus
Piv txwv li, tsis txhob hnav cov khau ib yam ob peb hnub ua ke. Hloov chaw, qee zaum hnav ib lossis ob khub ntawm lwm cov khau sib hloov. Txoj kev no, koj yuav tiv thaiv cov hlwv vim tias koj txhais taw yuav tsis tas rub txhua qhov hauv ib qho.
Kauj Ruam 7. Khaws taw kom qhuav
Xaiv cov khau ua los ntawm cov ntaub ntawv uas tsis muaj dej, tab sis kuj ua pa. Cov khoom siv no ntxiv rau tiv thaiv kom tsis txhob ya raws, kuj tseem tuaj yeem ua kom hws tawm ntawm taw.
- Cov khau yas thiab nylon muaj cua tsis zoo. Xaiv cov khau uas ua los ntawm tawv, canvas, woven, thiab lwm yam khoom siv ua pa.
- Yog khau lossis thom khwm ntub, tshem tawm tam sim ntawd. Cov thom khwm qhuav thiab/lossis khau ua ntej muab tso rov qab. Qhuav koj txhais taw thiab tso kom huv, thom khwm qhuav thiab khau.
Ntu 2 ntawm 2: Tiv thaiv kev sib txhuam
Kauj Ruam 1. Tiv thaiv cov khoom txawv teb chaws los ntawm kev thom khwm thiab khau
Thaum cov xuab zeb lossis ntoo nkag rau hauv koj lub thom khwm thiab/lossis khau, kev sib txhuam ntawm koj txhais taw nce ntxiv thaum koj taug kev thiab ua rau muaj kev pheej hmoo ntawm cov hlwv. Hnav cov khau kom haum kom tiv thaiv cov khoom txawv teb chaws nkag los ntawm koj nkawm khau thiab thom khwm.
Yog tias koj xav tias muaj qee yam hauv koj lub thom khwm lossis khau uas yuav tsum tsis muaj, nres thiab tshem tawm tam sim ntawd
Kauj Ruam 2. Siv cov roj nplua nyeem
Yog tias koj nquag muaj cov hlwv ntawm qee cov ntsiab lus ntawm koj txhais taw, ua kom thaj tsam ua ntej tso rau hauv thom khwm thiab khau. Koj tuaj yeem sim siv:
- Petrolatum.
- Talc hmoov (me nyuam hmoov).
- Hau tshuaj, xws li Badger.
- Tshuaj pleev txhuam, xws li Bodyglide
Kauj Ruam 3. Plaster cov teeb meem ntawm koj txhais taw
los ntawm kev siv me me ntawm daim kab xev rau thaj chaw uas feem ntau rub (tseem hu ua taping), koj tuaj yeem tiv thaiv koj txhais taw thiab tiv thaiv cov hlwv los ntawm kev tsim. Nws yog qhov zoo dua los siv moleskin (muaj nyob ntawm cov chaw muag tshuaj) es tsis txhob npog daim kab xev (uas tuaj yeem poob qhov nplaum yog tias nws ntub).
- Ua ib daim tawv nqaij txiav me ntsis loj dua thaj tsam blister-prone.
- Tev tawm sab nraum qab ntawm daim tawv nqaij kom nthuav tawm cov nplaum nplaum.
- Nias lub moleskin tawm tsam koj txhais taw kom du tawm tag nrho cov tawv nqaij ntawm qhov chaw mus rau ntug.
- Muab koj nkawm thom khwm thiab khau khiab.
Kauj Ruam 4. Ua kom tawv nqaij tiv taus kom nws muaj zog
Yog tias koj nce kev nrug koj taug kev, khiav, lossis taug kev me ntsis los ntawm lub sijhawm, cov tawv nqaij ntawm koj txhais taw yuav muaj zog dua. Qhov no tuaj yeem pab tiv thaiv cov hlwv los ntawm koj txhais taw.
Kauj Ruam 5. Npaj ua ntej thaum nce roob
Kev nce toj toj roob hauv pes tuaj yeem ua rau lub nra hnyav rau ntawm ko taw vim tias feem ntau koj yuav tsum taug kev ntev siv khau uas tsis yooj yim dua rau hnav. Koj tuaj yeem tiv thaiv cov hlwv ntawm koj txhais taw los ntawm kev ua raws cov kauj ruam saum toj no, tshwj xeeb yog:
- Xyuas kom koj cov khau hiking tau muag muag zoo thiab xis nyob rau hnav.
- Hnav ob txheej thom khwm. Cov thom khwm hluavtaws nyias nyias yuav pab txo kev sib txhuam. Hnav lwm cov thom khwm uas tsis yog paj rwb thiab nqus tau, xws li ntaub plaub, kom nqus dej noo thiab ua kom koj txhais taw qhuav.
- Lubricate txhua qhov chaw ntawm ko taw uas nquag ua rau cov hlwv. Ib qho ntxiv, khaws cov roj nplua nyeem nrog koj yog tias koj txhais taw pib hnov blistered thaum nce roob
- Thov moleskin plaster rau txhua qhov chaw uas txhuam tas li. Nqa cov khoom ntawm moleskin yog tias koj xav tau kev tiv thaiv ntxiv ntawm txoj kev.
Kauj Ruam 6. Ceev faj thaum hnav cov khau uas raug cai
Cov khau tsis raug cai tuaj yeem ua rau tsis xis nyob yog tias lawv tau ua los ntawm cov khoom siv tawv, quab yuam ko taw mus rau qhov chaw ua tau txawv txawv, lossis tsis hnav lossis muag kom zoo. Txawm li cas los xij, koj tuaj yeem ua ob peb kauj ruam tiv thaiv:
- Thov moleskin plaster rau thaj chaw uas txhuam tas li.
- Lubricate txhua qhov chaw ntawm ko taw uas nquag ua rau cov hlwv.
- Siv cov khoom sib hloov pauv tau ntxiv rau kev txhawb nqa thiab kev nplij siab.
Kauj Ruam 7. Xaiv thiab hnav khau ua kis las kom zoo
Cov khau kis las tau hnav hauv qhov xwm txheej hnyav uas ua rau muaj kev sib txhuam thiab hws ntau. Txhawm rau tiv thaiv cov hlwv hauv qhov xwm txheej no, xyuas kom koj:
- Xaiv cov khau kis las uas haum thiab xis nyob ntawm koj txhais taw.
- Xyuas kom koj muag koj cov khau ncaws pob los ntawm kev hnav lawv ib pliag kom txog thaum lawv xis nyob rau koj lub ko taw. Nkawm khau yuav tsum tsuas yog siv tag nrho tom qab lawv tau ua kom zoo.
- Thov moleskin plaster rau thaj chaw uas txhuam tas li.
- Lubricate txhua qhov ntawm lub cev uas nquag muaj blisters.
- Hnav cov thom khwm uas tsis yog paj rwb los txo kev sib txhuam ntawm koj txhais taw thiab khau.
