I-Ice Massage ingenye yezindlela eziphumelela kakhulu zokwelapha ukulimala kwezicubu ezithambile
Ukulimala nge-Icing kungaba yinye yezinyathelo ezibaluleke kakhulu zokwelashwa ngokushesha zokulimala okunzima njengama- sprains kanye nezinkinga , ukulimala ngokweqile, ukuphikisana nokuvuthwa .
Kungani i-Ice ibe Ukulimala Okuyisisindo Soft?
Ukusebenzisa i-ice ekulimazeni kwamathambo kungasiza ukunciphisa ukuvuvukala nokuvuvukala ngokunciphisa ukugeleza kwegazi endaweni eyalimala. I-Ice inikeza nokuphumula kwesikhashana ngemuva kokulimala okubuhlungu noma okubuhlungu.
Ukuze uthole umphumela omuhle, kubalulekile ukuqhwala ukulimala phakathi kwamahora angu-48 ngemuva kokulimala, ngaphambi kokuba ukuvuvukala kuqhubekele phambili.
Ukwelashwa kweqhwa okunciphisa izinga lokushisa kwama-tissue akhaliwe ngo-10 kuya ku-15 degrees ngezikhathi ezincane, eziphindaphindiwe futhi kubonakala sengathi unemiphumela emihle kakhulu.
Ukulimala Okushukela Kwisisindo, I-Ice Massage Ycono kakhulu
Ukushisa kweqhwa kuyindlela ephumelela kakhulu yokusebenzisa i-ice ekulimazeni. Ucwaningo oluphathelene nokusetshenziswa kweqhwa ngezinyathelo ezithambile zomzimba luqhubeka nokusekela imihlahlandlela elandelayo yokucabangela ukulimala. Lezi zinyathelo ziholela emiphumeleni engcono yokwelapha yemiphumela eminingi yezemidlalo enzima.
Indlela Yokwenza I-Mass Massage
Indlela elula yokwenza i-ice massage ekulimazeni ukufakela amanzi ekomitini elincane lephepha. Phakamisa indebe ukudalula iqhwa. Ngomzimba okhubazekile ophakanyisiwe ngenhla kwenhliziyo (uma kungenzeka) ukunciphisa ukuvuvukala, ukuhlunga endaweni emelekile. Gcina ukuhamba kweqhwa ngokunyakaza okuyisindilinga imizuzu engu-10; ungalokothi ubambe endaweni eyodwa.
Njengoba iqhwa liyancibilika, lehlisa izinhlangothi zendebe ukuveza lonke iqhwa.
Ithiphu : Ngakho njalo unendlela elula yokwenza ukusikwa kweqhwa, gcina izinkomishi ezincane zephepha ezigcwele amanzi efrijini lakho.
Kufanele Uyenze Kanjani Kangakanani?
Ukusetshenziswa okuphephile kakhulu nokuphephile kweqhwa kuye kwatholakala ngesicelo esiphindaphindiwe imizuzu engu-10 ngesikhathi.
Vumela ingxenye yomzimba emele ukufudumala okungenani ihora ngaphambi kokuphinda i-massage yeqhwa. Ukusebenzisa okuphindaphindiwe, kunokuba kuqhubekele phambili, izinhlelo zokusebenza zeqhwa zisiza ukugcina ukushisa kwemisipha enciphise ngaphandle kokwehlisa isikhumba. Ivumela futhi ukushisa kwesikhumba okungaphezulu nje kuphela ukuze ubuyele esimweni esivamile uma izinga lokushisa elijulile lihlala liphansi.
Kufanele Uyenze Kude Kangakanani?
Isikhathi sesikhathi oqhubekayo umjikelezo we-massage we-ice uncike esibonelweni sobuhlungu nokuvuvukala onakho, ubukhulu bokulimala nokuthandwa kwakho. Ngokuvamile, ukuphindaphinda ama-ice 3 kuya kwezi-5 ngezikhathi emahoreni owokuqala angu-24 kuya kwangu-48 kuyasiza. Ngemuva kwamahora angu-48, kukhona ubufakazi obuncane bokuthi ukucabangela ukulimala kuzokwenza ngcono isikhathi sakho sokuphulukisa .
Ukuxwayiswa nokuqapha
Ukuqeda ukulimala isikhathi eside kungabangela umonakalo owengeziwe ezinhlobonhlobo ezithambile, futhi kungabangela ukushisa kwamaqhwa.
Khumbula ukuthi izimo zakho zokuziphendulela nezithuthuthu nazo zingasebenzi kahle ngemuva kokwelashwa kweqhwa, ngakho-ke ungase ukwazi ukulimala cishe imizuzu engama-30 emva kokwelashwa. Ngenxa yalesi sizathu, gwema ukusebenzisa ingxenye yomzimba elimele kuze kube yilapho izicubu sezifudumala (cishe ihora).
Ezinye izindlela zokuqapha
Uma ungafuni ukusebenzisa i-massage ye-ice, ungasebenzisa isikhwama esincane se-zipper seqhwa elichotshoziwe, iphakheji le-peas efriziwe noma i-pack pack ye-ice ukuze ukhiphe ukulimala kwakho.
Ngalokhu okukhethwa kukho, uma nje unesitopu esincane noma esinye isikhawulo sokuvikela phakathi kwesikhumba sakho neqhwa, ungashiya iphakethe leqhwa endaweni ethile cishe imizuzu engu-15 ngesikhathi. Futhi, qaphela ukuthi ungavumeli icele lihlale esikhumbeni - noma liqhubeke lihambisa iqhwa noma lisebenzise ithawula elincane phakathi kweqhwa nesikhumba.
Imithombo:
I-Hubbard TJ, i-Denegar CR. "Ingabe i-Cryotherapy iyathuthukisa imiphumela nge-Soft Tissue Injury?" J Athl Train. 2004 Sep; 39 (3): 278-279.
MacAuley, DC. Ice therapy: ubuhle kangakanani ubufakazi? I-International Journal yeMidlalo Med 2001 Jul; 22 (5): 379-84