Ukushaya i-body injured ingxenye kuvame kwenziwa ngenhloso yokunciphisa ukuvuvukala nokuvuvukala. Ngaphezu kwalokho, abantu abaningi bazofaka icebo endaweni emele ukusiza ukukhulula ubuhlungu. Ukulimala nge- Icing kungasetshenziselwa ukulimala , ukulimala , ukulimala ngokweqile, ukuhlukunyezwa kwemisipha kanye nokuvuthwa . Kuye kucatshangwa uhlelo lokusebenza lwe-Ice ukusiza ukuncipha ukuvuvukala nokunciphisa ubuhlungu, kodwa kuneminye imininingwana yokuqeda ukulimala okungenza ukwelashwa kuphephe futhi kuphumelele.
Funda ukuthi kufanele ukhiphe kanjani ukulimala kwakho ukuze usize ekufikeni komgwaqo uye ekutholeni okusheshayo okunokwenzeka.
I-Tech ye-Icing efanele
- Thola i-ice ngokushesha. Ukushaywa ucingo kuyasebenza kakhulu esikhathini esilandelayo ngemuva kokulimala. Umphumela we-icing unciphisa kakhulu ngemva kwamahora angu-48. Ngomzamo wokunciphisa ukuvuvukala nokunciphisa ukuvuvukala, zama ukuthola i-ice ngokushesha ngangokunokwenzeka emva kokulimala.
- Yenza "i-massage yeqhwa." Sebenzisa i-ice ngqo ekulimazeni. Hambisa iqhwa kaningi, ungawuvumeli ukuba uhlale endaweni eyodwa. Abagijimi abaningi bayokwenza i-massage yeqhwa lapho basebenzisa i-ice frozen eqinile futhi bahlasele endaweni engathandeki, ukuvimbela ukuxhumana okuqhubekayo kweqhwa endaweni eqondile.
- Ungakhohlwa ukuphakamisa. Gcina isigungu somzimba esilimazekile sikhuphuke ngenhla kwenhliziyo ngenkathi i-icing; lokhu kuzosiza ekunciphiseni ukuvuvukala. Ngokukuhambisa ngokushesha ngesigaba sokuvuvukala sokuphulukisa, umzimba wakho ungangena ngokushesha isigaba sokulungisa sokuthola kwakho.
- Buka iwashi. Iqhwa ngemaminithi angu-15-20 , kepha akukaze kube isikhathi eside. Ungabangela umonakalo owengeziwe kuzicubu, kuhlanganise ne-frostbite, nge-icing isikhathi eside kakhulu. Njengoba kushiwo ngaphambili, ukwenza i-massage yeqhwa kungaba yindlela ephephile futhi ephumelelayo ukuqinisekisa ukuthi izicubu zesikhumba nezithambile azimele zingonakaliswe.
- Vumela isikhathi phakathi kwezokwelapha. Vumela indawo ukufudumala okungenani imizuzu engu-45 noma ihora ngaphambi kokuqala isimiso se-icing futhi. Ukuphinda isicelo seqhwa kungasiza njengoba ukuvuvukala nokuvuvukala kungenziwa izinqubo ezinde. Nika umzimba wakho ithuba lokubuyisela phakathi kwezicelo.
- Phinda njengokuthanda. Iqhwa njengenjabulo njengoba ufisa uma nje indawo ifudumele ukuthinta futhi inemvakalelo evamile ngaphambi kokuphinda. Futhi, ukuvuvukala kungaqhubeka amahora angu-48 noma ngaphezulu ngemva kokulimala, futhi ukunciphisa izinga lokuvuvukala nokuvuvukala kungasiza ukuhambisa ukubuyiswa kwakho kanyekanye.
Amathiphu
- I-Ice Option 1 - Indabuko: Sebenzisa isikhwama se-Ziploc nge-ice cubes noma ice elichotshoziwe. Engeza amanzi amancane esikhwameni seqhwa ukuze ihambisane nomzimba wakho.
- I-Ice Option 2 - Okuhle kakhulu: Gcina izinkomishi zephepha ezigcwele amanzi efrijini lakho. Gcoba phezulu kwenkezo bese uphonsa indebe ye-ice phezu kokulimala kwiphethini yesikhwama ukuvumela ukuthi iqhwa lide.
- I-Ice Option 3 - Ubunjiniyela: Sebenzisa isikhwama se-peas efriziwe noma ummbila kusigaba sezimpahla ezifriziwe. Lolu khetho lunikeza indlela yokwelashwa evuselelwa futhi eyadliwa.
- I-Ice Option 4 - Ukuhweba: Kukhona imikhiqizo eminingi ethengiswayo engasetshenziswa kabusha ukukusiza ukuba uqede ingxenye yomuzimba omele. Eziningi zazo zenzelwe ukuvumelanisa nengxenye ethize yomzimba.
- Vimbela i-Frostbite: Ungavumeli i-ice ukuba ihlale esikhumbeni ngaphandle koqweqwe lokuvikelwa. Kungakhathaliseki ukuthi uhambisa i-ice njalo (bheka "ukushisa kweqhwa") noma usebenzise ithawula elincane phakathi kweqhwa nesikhumba.
Izwi elivela
Empeleni akuyona imininingwane eningi ezincwadini zezokwelapha ezibonisa ukuthi uhlelo lwe-ice luyingxenye ebalulekile yenqubo yokutakula ukulimala.
Lokho kuthiwa kwenziwa njalo futhi kusiza abantu bathole ukukhululeka ngemuva kokulimala kanzima. Ngenxa yalesi sizathu, uma nje isicelo seqhwa senziwa ngokuphepha, kungenzeka ukuthi isinyathelo esihle futhi esengqondo kubantu abaye balondoloza lezi zinhlobo zokulimala.
> Umthombo:
> Malanga GA, Yan N, Stark J. "Izindlela kanye nokusebenza kokushisa nokushisa okubangelwa ukulimala kwamasculoskeletal." I-Postgrad Med. 2015 Jan; 127 (1): 57-65.