Ingabe Ubuhlungu Bokwemvelo Noma Isibonakaliso Kufanele Ume noma Usike?
"Kuyinto evamile kakhulu ukuba abagijimi bahlangabezane nezinhlungu nezinhlungu, ikakhulukazi uma uqeqesha umcimbi omude. Ngakho-ke, ungayithola nini ubuhlungu futhi kufanele usike nini?"
Ngemuva kokuzikhandla kanzima noma isikhathi eside, cishe uzozizwa unesisindo esikhulu somzimba . Kodwa uma uzwa ubuhlungu endaweni ethile, kungaba uphawu lokuthi kukhona okungahambi kahle.
Esikhathini sokutadisha okukodwa kwabagijimi abangaphezu kwenkulungwane abazilibazisa, ingxenye yesine yazo ibike ukuthi babenesihlungu ngaphambi komncintiswano wabo. Lokhu ubuhlungu kwakuvame ukulimala ngokweqile. Ubuhlungu kumele bube isibonakaliso sokuxwayisa ukuthi uqeqesha kancane kakhulu futhi kungadingeka ukuthi uphole ama-jets akho ukuze uvumele umzimba wakho ulungise kahle ekuqeqesheni kwakho.
Nini ukuyeka ukugijima
Kufanele nakanjani uyeke futhi ufune usizo lwezokwelapha ubuhlungu obunzima, ukuvuvukala, ubunzima ukuhambisa isilwane sakho noma umuzwa wokuthi unikeza, ukuphazamiseka noma ukumboza endaweni emele. Ungayi ukugijima ngalezo zimpawu. Uma kwenzeka ngenkathi ugijima, yimisa ngokushesha ngangokunokwenzeka futhi ufune ukwelashwa.
Amabanga we-Muscle Pain nge-Running
Nazi amamaki ahlukene ezinhlungu zomzimba, nezincomo zendlela ongayisingatha ngayo ngenkathi usebenza:
Ubuhlungu obukhulu ngokusebenza
Uzizwa lolu hlobo lobuhlungu uma uqala ukuzivocavoca kodwa ngokuvamile luya lapho uqala ukufudumala futhi uqhubeke usebenza.
Ubuhlungu bungase buhambisane nomzimba, noma uzizwa ngokubili (emabili amadolo, isibonelo). Ngezinga elibuhlungu lika-10, lithela kusuka ku-1 kuya ku-3. Ubuhlungu obunzima noma ukunganaki buvamile futhi bubhekwa njengokuphephile. Sebenzisa ukwelashwa kwe-RICE kunoma yiziphi izindawo zokukhathazeka ngemuva kokugijima kwakho.
Ubuhlungu obulinganiselwe nge-Running
Lolu hlobo lobuhlungu luvela uma uqala ukusebenzisa, kepha uhlala ngamandla okubekezeleleka phakathi nokugijima kwakho.
Ngezinga elibuhlungu lika-10, lihlukanisa kusuka ku-4 kuya ku-6. Likafaneli lidlule isikhwama sakho sobuhlungu futhi akubanga ukuthi ubophe noma uguqule umjikelezo wakho osebenzayo.
Nakuba kulungile ukuqeda ukugijima uma usuqedile, kungcono ukulalela umzimba wakho, uthathe izinsuku ezimbalwa ukugijima bese usebenzisa ukwelashwa kwe-RICE, okuvumela umzimba wakho ukuba uphulukise. Izinsuku ezimbalwa zokuphumula noma ukuqeqesha okungenabuhlungu manje kungakusiza ngokulimala okugcwele okuphazamisayo okukubeka isikhathi eside.
Ubuhlungu obunzima nokugijima
Ukuhamba kusuka ku-7 kuya kwezingu-10 esikalini sesisindo, lobu buhlungu bunzima kakhulu futhi ungakuzwa ngaphambi, ngesikhathi nangemva kokuzivocavoca. Ubuhlungu buyanda njengoba uqhubeka nokugijima futhi kuzokwenza ukuthi uqhubeke. Akufanele uqhubeke usebenza uma uzizwa lolu hlobo lobuhlungu. Xhumana nodokotela wakho bese ulandela izincomo zakhe.
Yilande Kuphephile ukuvimbela ukulimala
Ukuqhubeka nokugijima ngobuhlungu kuyisethaphu sokulimala ngokweqile. Kungaba nzima ukunciphisa ukugijima kwakho ukuze uyivimbele, kodwa ekugcineni, uzokwazi ukuqhuba okuningi uma uhlala ungalimazi. Imithombo:
Ukugijima Amathiphu Wokuvimbela Ukulimala & Ukubuyela Kuhlelo Lokuqalisa, I-Copyright 2007 I-Brigham ne-Women's Hospital, Inc. UMnyango Wezinsiza Zokuvuselela.
I-Lopes AD, i-Costa LO, i-Saragiotto BT, i-Yamato TP, i-Adami F, i-Verhagen E. "Ubuhlungu be-musculoskeletal buvame phakathi kwabagijimi bezokuzilibazisa abazokwazi ukuncintisana: isifundo sokuqaphela abagijimi abangu-1049." J Physiother. 2011; 57 (3): 179-82. i-doi: 10.1016 / S1836-9553 (11) 70039-X.