Udinga ukwazi ukuthi uluphi uhlobo lobuhlungu noma ukungahambi kahle olujwayelekile nokuzivocavoca nokuthi yini isibonakaliso sokulimala.
Ukunciphisa Umzimba We-Muscle Soreness
Ngosuku olulandelayo ukuqeqeshwa okusha noma kanzima, iningi lethu lizwa ubuhlungu obunzima futhi buhlungu emisipha esasisebenzisa. Lokhu kuvamile - kucatshangwa ukuthi kubangelwa umonakalo omkhulu emisipha yakho kanye nezicubu ezixhunyiwe. Umzimba wakho ulungisa lo monakalo futhi wakha imisipha kanye nezicubu ezinamandla ngenxa yalokho. Kodwa udinga ukuvumela usuku olugcwele lokuphumula komzimba ukwenza lokhu.Ukunciphisa Umzimba We-Muscle Selaness
Ubuhlungu Ngesikhathi sokusebenza
Imisipha yakho ingalimala ngemva kokuphindaphinda okuphindaphindiwe kokuzivocavoca, ikakhulukazi uma uphakamisa izisindo. Lokhu "ukuhamba ngokushisa" okungenzeka ukuthi wezwa izisindo-izikhulumi zikhuluma ngakho, futhi kulindeleke. Kuyinto evamile ukuzizwa unomoya omnene, wesikhashana wemisipha yakho emva kokuhamba okude, ukugijima, ibhayisikili noma ukuvivinya umzimba. Kufanele iphele ngokushesha nje uma uyeka ukwenza lo msebenzi. Uma kungenjalo, ungaba nobunzima noma ukulimala. Hlola izibonakaliso zingozi zokulimala ukuze uthole ukuthi kufanele ufune ukwelashwa.Izimpawu Zengozi Yokulimala
Uma uhlangabezana nanoma yiziphi izimpawu ezilandelayo, yeka ukusebenzisa ngokushesha futhi ufune ukwelashwa:- Ngokungazelelwe, ubuhlungu obukhulu
- Ukuvuvukala
- Ububele obukhulu
- Ububuthakathaka obukhulu emlenzeni
- Ukungakwazi ukubeka isisindo emlenzeni noma enyaweni
- Ayikwazi ukuhambisa ukujoyina ngokusebenzisa uhla lwayo olugcwele lokunyakaza
- Ukususwa okubonakalayo noma amathambo aphukile
- Ubungcweti noma ukubetha - lokhu kungase kube uphawu lokucindezeleka kwemizwa futhi akufanele kunganakwa.
I-Muscle Cramps
Ama-cramp muscle avame ukuvela lapho usebenzisa umzimba futhi ulahlekelwa uketshezi noshukela ngokuthuthumela. Kodwa uma usanda kushayisana nokuzivocavoca, ukukhathala kwemisipha yedwa kungabangela lezi zingqinamba ezibuhlungu, ezibuhlungu. I-cramp izokuphoqa ukuba ume lokho okwenzayo. Thola indawo ephephile ukuze ululame ngokucophelela uphinde uhlaziye umsizi omncane uze uvuselele.I-Muscle Cramps
Ukwelashwa kwe-Muscle Pain: RICE
Kuzo zonke izinhlungu zomzimba, ukuvuvukala, noma ukuvuvukala, indlela ye-RICE ingasiza ekunciphiseni umonakalo nokuphulukiswa kwejubane:R - Ukuphumula : Yeka noma yini okwenzayo ebangela ubuhlungu. Ukuze ubeke imithwalo nemifino, uthathe isisindo esithombeni esithintekile. Ngokuba ukuphuza ukulibaziseka, phumula i-sore muscle group for usuku.
I-Ice : Ukwelashwa kwama-cold kuzosiza ukunciphisa ukuvuvukala kanye nobungozi bokulimala okungase kubangele. Kubalulekile ukungabonakali isikhumba ngqo eqhweni. Bopha i-ice, noma i-pack ye-ice, ithawula ukuze uyisebenzise ngokungaqondile. Hlela indawo emaminithi angu-10 ukuya kwangu-20, izikhathi ezine kuya kweziyisishiyagalombili ngosuku. Ungafaki icebo imizuzu engaphezu kwengu-20, noma usengozini yokulimala. Ungasebenzisi ukushisa ngokushesha ekulimazeni, noma-lokhu kungandisa ukuvuvukala, ukulimaza noma ukuphuma kwangaphakathi. Ukushisa kungasetshenziswa uma ukuphulukiswa kuyaqhubeka, izinsuku ezimbalwa, ukusiza ukuphumula umsizi.
C - Ukucindezela : Ukumboza isilonda esilimele ebhanjini elinyukayo lingasiza ekunciphiseni ukuvuvukala.
E-Ukuphakamisa : Khuphula isilonda esilimele ngenhla kwenhliziyo ukusiza ukunciphisa ukuvuvukala.
Imithombo:
I-Handout Health: Ukulimala Kwezemidlalo, Isikhungo Sikazwelonke Se-Arthritis kanye Namasculoskeletal and Skin Skin, NIH Publication No. 04-5278, Ephreli 2004.
I-Muscle Cramps, i-American Academy ye-Orthopedic Surgeons, ngoMashi, 2001.