Indlela Yokuphatha Ukulimala Kwezemidlalo, Ukuhlukunyezwa Kwemisipha, Ukucindezeleka Noma Ukudonsa
Uma ulimele ngesikhathi semidlalo, nansi okumele ukwenze ngokushesha. Lezi zeluleko zokwelapha ukulimala zizokwenza ubuhlungu nokulimala kwakho kungabi nakakhulu futhi kungakusiza ukuphulukisa ngokushesha.
1 - Uma Unesihlungu - Yeka Ukuzivocavoca Masinyane
Isibonakaliso sokuqala kwanoma yiliphi ukulimala kwezemidlalo ngokuvamile libuhlungu ngokungazelelwe. Futhi isinyathelo sokuqala sokuphatha ukulimala kwezemidlalo ukuvimbela ukulimala noma ukulimala okuqhubekayo. Lokhu kusho umsebenzi wokuyeka ngokushesha bese uqala ukwelashwa. Ukuphumula ingxenye emelekile kubalulekile ekuphulukiseni, ngakho ungahlolisisi ubuhlungu, okuzokwenza isimo sibe sibi nakakhulu futhi singase sikwephule ukuphulukiswa ngezinsuku noma ngisho namasonto. Ngakho-ke, uma uzwa ubuhlungu obunzima, obubukhali noma obudubulayo, suka ensimini bese uhlala wonke umdlalo.
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2 - Nciphise ukuvuvukala nge-Ice nokucindezela
Into yokuqala eyenzeka ngemuva kokulimala okubuhlungu ukuvuvukala kuzungeze indawo yokulimala. Ukwelashwa kokuqala kokulimala okuningi kwezicubu ezinesisindo (izivunguvungu, izinkinga, imithombo, izinyembezi) ukuvimbela, ukumisa nokunciphisa ukuvuvukala. Uma izicubu ezincane zilimale, zivuvukala noma kungenzeka zigeze ngaphakathi ngaphakathi. Lokhu kuvuvukala kubangela ubuhlungu nokulahlekelwa kokunyakaza, okuvimbela ukusebenzisa imisipha.
Ukuze unciphise ukuvuvukala, ngokushesha sebenzisa i-ice ekulimazeni, phakamisa ingxenye emelekile ngenhla kwenhliziyo yakho, bese usebenzisa ukugoqa ukucindezela ukusiza ukugcina ukuvuvukala kuhlolwe. Ukucindezelwa kugcina igazi lingene ekuxhumaneni kwezicubu. Ungagqoki ama-bandages futhi uvalwe, kodwa ugcine u-snug.
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3 - Shayela indlela efanele
Ngemuva kokulimala okukhulu kwezemidlalo noma ngokuzumayo , iqhwa ungumngane wakho. Iqhwa linciphisa ukuvuvukala futhi kusiza ukunciphisa ubuhlungu. Ukusebenzisa i-ice ngaphezu kokugoqa ukucindezela kungasiza ukunciphisa ukuvuvukala okuningi ukuthi ukugoqa kuphela. Imikhombandlela evamile yokwelashwa ihlanganisa ukusebenzisa i-ice engxenyeni emele kaningana ngosuku ngamaminithi angu-20 njalo. Enye yezindlela ezilula zokweqa ukulimala kunesikhwama seqhwa elichotshoziwe noma isikhwama semifino efriziwe, njengama-peas. Vumela indawo ifudumele ngokuphelele ngaphambi kokusebenzisa ice futhi futhi (ukuvimbela amaqhwa). Ungalokothi usebenzise ukushisa ngokulimala kanzima. Ukushisa kuzothuthukisa ukusakaza futhi kwandisa ukuvuvukala.
4 - Xoxa Uma Kufanelekile
Ubuhlungu yilona uphawu oluyinhloko lwamanxeba amaningi ezemidlalo. Ukulimala okuningi kwezicubu kuyisihlungu ngenxa yokuvuvukala nokuvuvukala okwenzeka ngemva kokulimala. Ukuphumula kobuhlungu ngokuvamile kuyisizathu esiyinhloko sokuthi abantu baphenduke imishanguzo engaphezu kwe-counter-the-counter (OTC) esebenza ngokunciphisa ukubhekana nokuvuvukala okwenzeka ngenxa yokulimala. Ngaphezulu kwemithi yokuhlunguphazwa kwamanxeba nayo iyasiza ekunciphiseni ubuhlungu bemisipha ye-muscle ne-muscle pulls.
5 - Qala Ukuhamba Ngokushesha Njengoba Ungakwazi
Ngemuva kwezinsuku ezimbili noma ezimbili zokuphumula kanye ne-ice eningi kakhulu, izifo noma ezinye ukulimala zizoqala ukuphulukisa. Uma ubuhlungu noma ukuvuvukala kwakho kunganciphisi emva kwamahora angu-48, bheka udokotela wakho.
Uma sekuqala ukuphulukisa, ukuhamba ngokuhambayo, ukululaza okuncane nokuphunga okulula kunganciphisa ukunamathela kanye nokwehla kwezicubu ukwakheka nokuthuthukisa ukusebenza kwemisipha. Kwenyuka kancane kancane ukuhamba okuhambayo ekuhlanganyeleni noma emisipha elimele. Kodwa qaphela ukuthi ungaphoqeleli noma yikuphi ukulula, noma usengozini yokulimala endaweni.
6 - Ukwakha Ukuzinza Nokuhlangana Okuhlangene
Ngemuva kokulimala, kubalulekile ukuba amalunga abuyele ekulungiseni okufanele. Uhlelo oluhle lokuvuselela luzofaka imishanguzo ehlose ukuzinza okuhlangene, okubhekwa njengento ebaluleke kakhulu yokwakha kabusha ngemuva kokulimala okuphansi .
Okokugcina, ngemuva kokulimala sekuphulukisiwe, ukuqeqeshwa okuqinisayo kungaqalwa. Qala ngezinsimbi ezilula futhi usebenzise ifomu elihle. Futhi Bona: Ukucubungula noma ukuCubungula Ukuzivocavoca kokulimala kabusha.
7 - Ingabe Kufanele Ngiyiqhwa Noma Ngiyicindezele?
Ukwelashwa kokulimala kwezemidlalo okuqala kuqala ngokusebenzisa ice. Kodwa emva kokuphulukiswa kuyaqhubeka, ukushisa kungasiza ekunciphiseni ukucindezeleka kwemisipha ezinhlakeni nasezinhlungwini ezingapheli. Funda kabanzi mayelana nokuthi uzosebenzisa nini i-ice nokuthi nini ukusebenzisa ukushisa kokulimala.
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> Imithombo:
> I-American Orthopedic Society Yezemidlalo Yezemidlalo
> Ukusetshenziswa kwe-Ice ekuPhileni kwe-Acute Soft-Tissue Injury. Ukubuyekezwa Okuhlelekile Kwezinguquko Ezilawulwe Ngokungahleliwe; Chris Bleakley, et al, i-American Journal of Sports Medicine 2004, uMqulu 32.
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