Abagijimi beMarathon nabahambahambayo bavame ukuthatha izinkinga zokuphumula ngaphambi noma ngesikhathi semarathon. Ungase uvuke ekuseni ngohlanga ngokushaya ikhanda, u-muscle aches, noma ubuhlungu be-arthritis. Noma, ungase uthande ukuthatha imithi uma uqala ukuzwa ubuhlungu ngesikhathi se-marathon noma ngoba ucabanga ukuthi kuzovimbela ubuhlungu ngemva kokuqeda. Yikuphi ukuphumula kobuhlungu okuphephile okumele kuthathwe, noma kufanele ugweme ukuthatha noma iyiphi yazo?
Kuhle kakhulu ukugwema ubuhlungu obukhululayo ngaphambi nangesikhathi seMarathon
Ngeshwa, ukukhululwa kobuhlungu kungabangela izinkinga ngesikhathi semarathon. Ukucwaningwa kwabagijimi abangaba ngu-4 000 abagijimayo bathola imiphumela engaphezu kwemihlanu emiphakathini emibi phakathi komncintiswano phakathi kwalabo abathatha ubuhlungu bokunciphisa ubuhlungu ngaphambi komncintiswano. Inkinga ejwayelekile kunazo zonke kwaba ukucasula kwamathumbu. Iphaneli labahlengikazi bezokwelapha eMarathon Directors College futhi beluleke ukugwema ukuxoshwa ubuhlungu ngaphambi nangesikhathi semarathon.
Uma uhlala uthatha ubuhlungu obukhulu ngenxa yesimo, xoxisana nokuwasebenzisa ekuqeqesheni okude nokuhamba kanye nezimo ze-marathon nodokotela wakho. Angase abe neseluleko ukuthi uzowasebenzisa kanjani futhi nini.
Izinkinga nge-NSAID
Imithi ejwayelekile kakhulu engaphezu kwe-anti-steroidal anti-inflammatory ibuprofen (Advil) ne-naproxen sodium (Aleve). Zinemiphumela emibili: ukuphumula ubuhlungu nokuvimbela ukuvuvukala. Zingabangela ukucabangela futhi zinciphisa izinsalela zezinso.
Esikhathini sokutadisha kwamarathon, abakwa-racers abahlanu abathatha ibuprofen babika ukuthi babulawe ngesifo sezinso okwesikhashana.
Uma uhlela ukusebenzisa lezi zidakamizwa ngaphambi noma ngesikhathi se-marathon, kufanele uwasebenzise ekuqeqesheni kwakho okude kunazo zonke zokuqeqesha noma uhambe ukuze ubone ukuthi ungababekezelela yini nokuthi ngabe banezifo ezimbi kuwe.
Ngenkathi ungase ungabi nezinkinga nama-NSAID, ubeka umzimba wakho ngaphansi kwezimo ezimbi kakhulu ngamamitha angu-26.2 futhi ungase ube nesenzo esingalindelekile.
Izinkinga nge-Acetaminophen (iTylenol)
I-Acetaminophen inemiphumela emibili: ukuphumula ubuhlungu nokunciphisa umkhuhlane. Kungaba yingozi kwi-isibindi uma uphelelwa amandla nokucindezeleka okwenziwe nge-oxidative, njengokungathi uma ugijima noma uhamba nge-marathon, okwenza kube ikakhulukazi mayelana nokusetshenziswa lapho uzobe ungena emakhilomitha amade. Abanye abantu bathola inselele evela ku-acetaminophen, okuyiyona isikhalazo esivamile sabadlali bezemidlalo.
Isibindi sakho sithatha iningi lomsebenzi wokwehla i-acetaminophen, kanti umehluko phakathi kwesilinganiso sokuthwala nomthamo onobuthi unamanani amancane kunama-NSAID. Uma ulahlekelwa ithrekhi yokuthi ukhathalela kangakanani, ungalimaza isibindi sakho unomphela, futhi ukudlula ngokweqile akulapheki.
Izinkinga nge-Aspirin
I-aspirin inemiphumela emibili: ukuphumula ubuhlungu nokunciphisa umkhuhlane. Ibuye ivimbele ikhono legazi ukugubha ngempumelelo kubantu abaningi. Lokhu kungabangela ukuphuma kwegazi ngaphezulu uma unobungozi, kanti ochwepheshe bakholelwa ukuthi unamachiza amaningi okuphuma nokuphuma kwamapilisi avela kumamitha angu-26.2 wezinyawo zakho nemilenze uthathe ngesikhathi semarathon.
Abantu abaningi bahlaselwa yisicuphoso kanye nokuphuma kwesisu esiswini ku-aspirin. Esikhathini sokutadisha okukhulu, ama-racers amane athatha i-aspirin abike ukuthi bebanjwe esibhedlela ngegazi futhi ababili abanezinkinga zokuhlukumeza inhliziyo.
Abantu abaningi bathatha i-aspirin ye-dose ephansi njalo njengoba kunconywa udokotela wabo. Uzokwazi ukuthi lokho kukuthinta kanjani ekuqeqesheni kwakho okude.
Ubhiya
Utshwala ngesikhathi sokugijima awukwaziswa, ikakhulukazi uma uthathe noma yimiphi imithi yokwelashwa. Ungadlula ukuhamba okungahleliwe eduze kokuphela komncintiswano namaqembu enikeza ubhiya. Kungcono ukudlula bese ulinda kuze kube yilapho usulile ekhaya ngamanzi afanelekayo uze ujabulele ubhiya obugubhayo.
Ngenkathi evezwe amahlaya, iphaneli lezokwelapha labaqondisi baseMarathon liye laphawula ukuthi ubhiya wanikeza ama-hydration, ama-carbohydrate, usawoti, kanye nosizi uma kutholakala ngesikhathi semarathon. Eqinisweni, omunye wezokwelapha wabikezela ngokuthi yisisombululo esisheshayo sama-cramp muscle. Umqondisi wemikhakha yasePortland uMqondisi wezemidlalo uLes Smith ubelokhu ehlola ubhiya njenge-hydration yakhe kuphela ngesikhathi se-marathon futhi imiphumela "Ngesikhathi ngiphelile, ngangihlehliswa." Kwaphawulwa ukuthi ubhiya buyancipha ukusebenza kwezemidlalo, "Kwakungumqhudelwano ophuthumayo."
Zama lutho olusha ku-Day Race
Kungcono ukugwema ukuhlushwa ubuhlungu ngaphambi noma ngesikhathi semarathon. Sebenzisa izinsuku zakho zokuqeqesha isikhathi eside ukuze uzame ukuthi uzizwa kanjani ugijima noma uhamba ngaphandle kokukhululeka kobuhlungu, futhi yimiphi imiphumela onayo uma usebenzise ukusebenzisa izinkinga zokuphumula. Njengoba njalo, ungazami lutho olusha ngosuku lomncintiswano.
> Imithombo:
> Küster M, Renner B, Oppel P, Niederweis U, Brune K. Ukusetshenziswa kwe-analgesics ngaphambi kwe-marathon kanye nesifo senkinga yezinhliziyo, izisu nezintuthwane: isifundo seqembu. I-BMJ Vula . 2013 Apr 19; 3 (4). i-pii: e002090. i-doi: 10.1136 / bmjopen-2012-002090. Phrinta ngo-2013.
> Ikolishi yabaqondisi baseMarathon. Ihholo lokuhlangana, ePortland, e-Oregon, ngo-Okthoba 6, 2005.