Ngingazi kanjani ukuthi Kuphephile ukubuyela ku-Play?
Uma ngabe ukulimala kwamuva nje kokukhathazeka okuyinhloko kungase kube ukuthi ungabuyela kanjani ezemidlalo ngokushesha. Impendulo yalo mbuzo ayilula ngaso sonke isikhathi ngoba umdlali ngamunye kanye nokulimala ngamunye kuhlukile. Ukubuyela ngokushesha kungakwandisa ingozi yokulimala kabusha noma ukuthuthukisa inkinga engapheli ezoholela ekubuyiseni isikhathi eside. Ukulinda isikhathi eside kungakhathaliseki ukuthi kungaholela ekudleni okungadingekile.
Isimo esifanele sokuhlinzekwa kwezimo eziphuthumayo Isikhathi sokuphumula sokulimala
Into eyodwa engathuthukisa ukutakula kwakho ekulimazeni yileveli ephakeme yokumiswa ngaphambi kokulimala. Ngeke nje kube nesimo esihle kakhulu ukunciphisa ingozi yokulimala nokunciphisa ubunzima bokulimala, kodwa futhi kuboniswe ukunciphisa isikhathi sokutakula.
Indlela Yokusheshisa Isikhathi Sokuqeda Ukulimala
- Hlala ubheke unyaka wonke
- Nakani izimpawu zokuxwayisa ukulimala
- Phatha ukulimala ngokushesha
- Bamba iqhaza ohlelweni lokuvuselela ukulimala okugcwele
- Hlala ulungele uma ulimele
Izinyathelo Zokubuyiswa Kokulimala
Phakathi nesigaba sokuphumula esiphuthumayo, kufanele ulandele imigomo ye-RICE (ukuphumula, iqhwa, ukucindezela, nokuphakama), ukunciphisa umsebenzi wakho, uzinike isikhathi sokuphulukisa. Kuncike ekutheni uhlobo lwakho nokulimala kwakho luhlobo olunjani, ukwelashwa kungase kuhlanganise nokunakekelwa kwezokwelapha, ukuhlinzeka, ukuhlukunyezwa okuhlukahlukene, ukukhwabanisa noma ukwelapha ngokomzimba.
Ngenkathi ukulimala kwakho kuphulukisa, zama ukugcina isimo somzimba uma kungenzeka.
Zama izindlela zokuqeqesha ezinjengamanzi agijima , ukubhukuda, ukuhamba ngebhayisikili, ukugoqa noma ukuqeqesha isisindo sezingxenye ezingekho okwemele.
Ukuthola uhla lokuhamba kanye namandla kufanele kuqalwe ngokushesha ngangokunokwenzeka njengoba kuqondiswa udokotela noma udokotela wakho. Sebenzisa kabi njengomhlahlandlela futhi ugweme ukunyakaza okubangela ubuhlungu.
Uma amandla omzimba nezimo eziguquguqukayo ubuyela ungabuyela kancane emdlalweni wakho, usebenza ngamaphesenti angama-50 kuya ku-70 amandla amaningi amasonto ambalwa. Phakathi nalesi sigaba sokungena kabusha, ukushayela okusebenzayo kokulinganisela, ubuciko, kanye nesivinini kungangeniswa njengokubekezela.
Izikhombandlela Zokubuyela Ezemidlalo Eziphephile
- Awunabuhlungu. Uma kusalimaza, ungayisebenzisi.
- Awunawo ukuvuvukala. Ukuvuvukala kuyisibonakaliso sokuvuvukala. Uma usenokuvuvukala, kusheshe kakhulu ukubuyela ezemidlalo.
- Unezinhlobo ezigcwele zokuhamba. Qhathanisa ingxenye emelekile ngecala eliphikisiwe elingenalutho ukuze ubone ukuthi usubuye uphinde uthole ukunyakaza.
- Ugcwele noma uvale ukugcwele (amaphesenti angu-90) amandla. Phinda uqhathanise nohlangothi olungavikelekile ukuze ubone ukuthi amandla abuyelwe yini.
- Ukulimala komzimba okuphansi - ungenza isisindo esiphelele esiqhingini esilimele, amadolo, nezinyawo ngaphandle kokuqhaqhazela. Uma uhlambalaza, awusakulungeli ukubuyela ezemidlalo. Ukuguqulwa okungahle kwenziwe kungabangela ubuhlungu obuningi nezinkinga.
- Ukulimala komzimba okwedlulele - ungenza ukunyakaza okuphambili ngefomu elifanele futhi awukho ubuhlungu
Khumbula ukuthi ngisho nalapho uzizwa unamaphesenti angu-100 ungase ulahlekelwe amandla, ukuzinza okuhlangene, ukuguquguquka kwemvelo noma ikhono. Thatha ukunakekelwa okuningiliziwe nengxenye eyalimala izinyanga ezimbalwa.
* Lezi ziqondiso kuphela; kufanele ulandele iseluleko sodokotela wakho mayelana nokubuyela ezemidlalo.
Umthombo
Buyela ku-Play Criteria. I-American Orthopedic Society Yezemidlalo Yezemidlalo.