Ingabe siphutha ngokulimala kwe-icing?
Udokotela owaqamba igama elithi "RICE" ngasekupheleni kweminyaka engu-70 ushintshile isimo sakhe ngokubaluleka kokusebenzisa i-ice ekulimazeni kwezemidlalo. UDkt. Gabe Mirkin, owabhala enye yezincwadi ezithandwa kakhulu ngeMidlalo yeMithi, usanda kubhala ukuthunyelwa kokubuyekeza isikhundla sakhe esinconyweni sokusebenzisa "ukuphumula, iqhwa, ukucindezelwa nokuphakama" kokunakekelwa ngokushesha kwezemidlalo, njengezinkinga futhi i-sprains.
Ekhuluma ngobufakazi bamanje, uDkt. Mirkin ubhala ukuthi manje "kubonakala sengathi kokubili iqhwa nokuphumula okuphelele kungase kuphuze ukuphulukisa, kunokusiza."
Kuze kube manje kube khona ubufakazi obuncane bokusekela empeleni indima yale ncomo egcinwe kabanzi, kodwa ucwaningo lwamuva olwenziwe kulolu seluleko seluthole cishe ubufakazi bokuthi ukucacisa ukulimala kushesha ukuphulukisa. Ubufakazi buye bathola ukuthi ukulimala kwezicubu ezinomzimba okunciphisa ukuvuvukala nokuvuvukala, okwakucatshangwa ukuthi kuyashesha ukuphulukisa, kodwa manje abacwaningi bakholelwa ukuthi ukuvuvukala empeleni kuyisici esibalulekile sokuphulukiswa okufanele.
UDkt. Mirkin uchaza isayensi yokuvuvukala njengokufana nendlela amasosha omzimba ahlasela ngayo abanye abahlaseli bangaphandle njengezigciwane, isibonelo. Uthi uma kukhona ukulimala kwezicubu ezithambile-ezinjengama-muscle, ama-strain noma ubuhlungu obukhulu-amasosha omzimba aphendula ngokuthumela amaseli avuthayo abiza ama-macrophages ezakhiweni ezilimazayo.
Kanye lapho, lawa maseli akhipha i-IGF-1 (i-Insulin-like Growing Factor), futhi yilo hormone edlala indima ekusizeni izicubu ezonakaliswe kabusha futhi zilungise futhi ziphulukise. Ucwaningo lubonisa nokuthi ukusebenzisa i-ice endaweni emelekile kuvimbela ukukhululwa kwe-IGF-1 futhi ekugcineni, kuphuza ukuphulukiswa.
Siyazi isikhathi eside ukuthi iqhwa lisebenza ukunciphisa ubuhlungu nokuvuvukala.
Siphinde sazi ukuthi ukubandayo kuzobangela ukuthi imithwalo yegazi ibe namandla. I-side-effect engadingeki yalesi sinqamuleli, noma kunjalo, ukuthi amaseli avuthayo namahomoni abo okuphulukisa avinjelwe ukuba angene kuzicubu ezimele. UDkt. Mirkin ukhombisa ukuthi uma lezi mithwalo yegazi zivinjelwe, zihlala zivaliwe amahora. Ukuntuleka kokusabalalisa kungaholela ekufeni kokucuba futhi kungabangela ukulimala okuqhubekayo kwemizwa.
Okushiwo uDkt. Mirkin ngokulandelayo kuyamangalisa nakakhulu. Uphika ukuthi noma yiziphi izithandani ezenza ukunciphisa ukuvuvukala ukulibaziseka ukulimala ukulimala. Lokhu kufaka phakathi ukuthatha imithi yokwehla noma i-cortisone yemithi, usebenzisa i-ice noma amanye amaphakheji abandayo, nanoma yini enye eyeka noma ivimbele ukusabela kwemvelo yamasosha omzimba ekulimazeni.
Ingabe kufanele usebenzise i-ice ngokulimala?
Inzuzo enkulu ye-icing ukulimala ukusiza ukulawula noma ukunciphisa ubuhlungu. Lokho kungase kubonakale kuyinto enhle. Kodwa-ke, uDkt. Mirkin uthi ukucwiliswa kwamaminithi angaphezu kwamaminithi ayisihlanu kungonakalisi ukulungisa izicubu kuphela, kodwa kunganciphisa amandla, ukuguquguquka nokukhuthazela. Uma usebenzisa i-ice ukuze kube nomphumela wokuphatha ubuhlungu, iseluleko singasisebenzisi imizuzu engu-5, sisuse okungenani imizuzu engu-20 ngaphambi kokusebenzisa kabusha.
Ngokusho kukaDkt. Mirkin, akukho sizathu sokuthi, futhi akukho nzuzo, ukusebenzisa i-ice ukulimala ngaphezu kwamahora ayisithupha ngemuva kokulimala kokuqala.
Kuthiwani ngokuphumula, ukucindezela nokuphakama? Abacwaningi baqhubeka befunda indlela engcono kakhulu yokubhekana nokulimala kwezicubu ezithambile futhi ijaji lisekhona empilweni ephumelelayo kakhulu. Ukucindezela nokuphakama kokulimala kungase kulungele futhi kusize. Ayikho isenzo esinqanda ukukhululwa kwe-IGF-1, ngakho-ke ukuphendula komzimba kusemandleni okwenza umsebenzi, kodwa ukucindezela kungasiza ekuphatheni ukuvuvukala ngokweqile, okuyinto evame ukuba yinto eyodwa ekubangela ubuhlungu.
Noma kunjalo, ochwepheshe abaningi banxusa ukuthi ukwelashwa kufanele kufane nomdlali futhi ukuthi ukuqeqeshwa kwe-rehab nokulinganisa okusebenzayo kungasebenza kangcono kunokuba kungabi nokukhubazeka, ikakhulukazi uma kulawulwa ama-ankle sprains.
Njengomdlali, kubalulekile ukuba uqaphele izixwayiso zomzimba wakho ozothumelayo, futhi uqaphele ukugwema ukulimala uma ungakwazi. Ukuthatha izinyathelo zokuvimbela njengokungathi isimo sezemidlalo yakho, ukuzivocavoca ngaphakathi kwemingcele yakho yomzimba, usebenzisa izigqoko zokuzivikela, ukugqoka izicathulo ezifanele, nokulandela imithetho yezemidlalo yakho zonke izindlela ongavimbela ezinye zezimoto ezivame kakhulu. Kodwa uma uqhubeka nokulimala kwezemidlalo, kubalulekile ukuyeka ukudlala futhi ube nokuhlolwa kwezokwelapha ukucacisa ubukhulu bokulimala bese uqala inqubo yokuvuselela ngokushesha.
Umthombo
Isizathu sokuthi i-Ice Delays Recovery, uDkt Gabe Mirkin, drmikin.com, [drmirkin.com/fitness/why-ice-delays-recovery.html] March 16, 2014
Nemet, D., et al, Imiphumela yesicelo se-cold-pack yendawo kwi-systemic anabolic ne-inflammatory response to training-interval training: a trial trial, Eur J Appl Physiol. Nov 2009; 107 (4): 411-417. Ishicilelwe ku-intanethi Aug 4, 2009