Ukuba nomonakalo osebenzayo akujabulisi, futhi ukuvakashela kudokotela ukulimala okusebenzayo kungaba ukuphazamiseka okukhulu kanye nezindleko. Kodwa ukulimala okuningi kuphendula kahle ku- RICE ukuzitholela ukwelashwa , futhi abanye abagijimi basebenzisa amanye amakhambi asekhaya ukuphatha noma ukuvimbela ukulimala noma ukugula okusebenzayo. Nazi ezimbalwa - mhlawumbe ezingavamile, kodwa ezisebenzayo - izikhambi zasekhaya zabagijimi.
I-Cherry Juice ye-Muscle Pain.
I-Cherry juice ingenye isiphuzo esiyisikhathi esiyintandokazi yabagijimi nabaqeqeshi kodwa futhi inezesayensi ethile yokuyibuyisela emuva njengendlela yokuphulukisa ubuhlungu be-muscle. IJerry juice iqukethe amakhemikhali aphikisayo avumayo anganciphisa ubuhlungu be-muscle nokuvuvukala. Abahlanganyeli ocwaningweni olulodwa abaphuza ama-ounces angu-16 nsuku zonke izinsuku ezintathu ngaphambi kokusebenza kanzima bazizwa bengaphansi kwemisipha emibili emva kwesikhathi.
2 - Juice Picice for Muscle Cramps.
Uma uhlushwa ngamagundane emilenzeni ngesikhathi eside nemikhakha, futhi uke wazama izixazululo ezahlukene, ungase ufune ukunikeza ijusi le-pickle. Sekuyisikhathi eside ijusi le-Pick lilungiswa ukulungisa imisipha ngabanye abagijimi nabaqeqeshi, futhi isifundo sikhombisa ukwethembeka okuningi kuleli khambi lasekhaya.
3 - Tennis Ball for Massage.
Nakuba kunama-roller amaningi we-massage nama-ball emakethe, abagijimi abaningi bafunga ngokusebenzisa ibhola le-tennis elijwayelekile ukukhulula imisipha. Ukuze wenze ibhola le-tennis massage, uvele ulele phansi ebhokisini bese ulibeka eduze lapho uzwa khona indawo eqinile noma i-muscle knot. Usebenzisa isisindo somzimba wakho ukuze usebenzise ukucindezela okuqhubekayo bese uhamba phambili ebhola. Izindawo ezinhle kunazo zonke ze-massball ze-tennis ball ziyi-back, izintambo, ne-butt ngoba zilula ukufaka ukucindezela okuqhubekayo.
4 - Vegigies Frozen njengoba Ice Pack.
Yebo, ungenza iphakethe lakho leqhwa . Kodwa isikhwama semigodi eqhwayo sisebenza ngendlela efanayo, uma kungenjalo. (Kukhona okuthize ngaleyo ndlela ama-peas afriziwe afana nokuma komlenze wakho.) Qinisekisa ukuthi ugoqa isikhwama semifino efriziwe efolini, njengokuba ungathanda i-pack ye-ice, ngakho awuyikuyibeka ngqo isikhumba.
5 - Duct Tape ukuvimbela amabhalansi ngamanqina.
Abagijimi abajwayele ukuhamba ngezinyawo ngezinye izikhathi bazimisele ukuzama noma yini ukuvimbela ezintsha. Abanye baye basebenzisa i-tuct tape njengesilinganiso esiyimpumelelo yokuvimbela ngokuyisisebenzisa "ezindaweni ezishisayo" - noma ezicasuliwe, izindawo ezisezingeni eliphansi - ngaphambi kokugijima. Umqondo wukuthi i-tape tape ivimbela unyawo ekungqubuzaneni okuvela ezicathulweni zakho zokusebenza, yilokho okubangela amabhansela. Kodwa ungafaki ukufaka ama-blisters asevele akhiwe - kungcono ukunamathela kuma-bandages oklanyelwe amabhuleki, ukugwema ukutheleleka okungenzeka futhi nokususwa okubuhlungu.
6 - I-Golf Ball ye-Massage.
Ibhola legolfu elinye ithuluzi elihle lokusikhipha, ikakhulukazi ngezinkinga ezinyaweni ezifana ne-plantar fasciitis. Ungagubha ibhola legalufu ngaphansi kwezinyawo zakho. Kungalimaza ekuqaleni, kodwa uma ukwenza kanye ngosuku (imizuzu engu-15-30) ngezinsuku ezimbalwa, kufanele uqaphele ukukhululeka ekuqineni kwendawo.
Imithombo:
"Ukuvinjelwa kwe-Reflex yamagundane emisipha eyenziwe ngogesi kubantu abenza imithi." I-Med Sci Sport Exerc 2010 Meyi; 42 (5): 953-61.
U-Connolly, i-DA J. "Ukuphumelela kokuhlanganiswa kwe-cherry juice blend ekuvimbeleni izimpawu zomonakalo wemisipha" Br J Sports Med 2006; 40: 679-683 Miller, KC.