Iqhwa kufanele isetshenziswe ekulimazeni okusheshayo (okusha) okuyimibandela emihlanu kuya kwezingu-10 kuphela ngesikhathi. Uma isikhathi eside kunalokhu kungabangela ukulimala kwezicubu esikhumbeni ngokuqhwala noma ukungena kwegazi. Ungasebenzisa ice izikhathi eziningana ngosuku.
Iyini Icebo?
Uma ulimaza ingxenye yomzimba, umzimba wakho udabula inqubo yokuvuvukala ukusiza ukuphulukisa izicubu.
Izikhonkwane zokuvuvukala kufaka:
- Ukushisa kwama-tishu okwandisiwe
- Ukubomvu
- Ubuhlungu
- Ukuvuvukala
Futhi ukuqagela ngani? Umzimba wakho ubuhle ngempela ekuthumeni igazi namaseli ekwenzeni umzimba omele ukuwuphulukisa. Cishe kakhulu. Yingakho sisebenzisa ice ukulawula ukuvuvukala nobuhlungu.
Uma iqhwa lisetshenziswe emzimbeni wakho, lidala i-vasodilation, futhi lokhu kunciphisa ukugeleza kwegazi endaweni ethile yomzimba. Lokho kuhamba okulinganiselwe kusiza ukugcina ukuvuvukala phansi. Iqhwa lisiza futhi ukwehlisa izimpawu ezibuhlungu ukuthi ungase uzizwe ngemuva kokulimala kwakho.
Ngingazi kanjani ukuthi kuyisiphi isikhathi sokuyeka ukucindezela?
Isikhathi seqhwa elingu-10 liyisiqondiso esijwayelekile. Kuthiwani uma nje ungeke ukwazi ukubekezelela imizuzu engu-10 ye-icing engxenyeni yomzimba elimele? Ingabe kukhona enye indlela yokwazi ukuthi ungayeka nini ukuyeka icing?
Nakhu. Ungasebenzisa indlela ye-CBAN ye-icing. I-CBAN isichazamazwi esibhekene nokubandayo, ukushisa, ukuphumula, ukuphazamiseka. Lokho yizizwa okufanele uzizwe uma usebenzisa i-ice engxenyeni yomzimba wakho olimele.
Uma uqala ukubeka iqhwa, kufanele uzizwe ubanda.Ngemva kokuba ugcine iqhwa endaweni yakho emzimbeni wakho olimele emaminithini ambalwa, kufanele uzizwe uzwela oluthile. Lokhu kufanele kudlule ambalwa amaminithi ambalwa, bese kuguqulwa ngempendulo.
Ngemuva kokukhala, uzoqaphela ukuthi iqhwa lenza isikhumba sakho sibe nomuzwa wokuthi unzima.
Uma ufinyelela kumzwelo we-numb, sekuyisikhathi sokususa i-ice, kungakhathaliseki ukuthi isikhathi sinikile i-ice emzimbeni wakho. Isiqephu se-CBAN sisebenzisa nje imizwa yomzimba wakho ukukutshela ukuthi ukususa nini iqhwa.
Ingabe i-Ice iyadingeka Ngempela?
Ukushaya ukulimala sekuyisikhathi sokuhlakanipha okuvamile, kodwa ucwaningo lwamuva lubonisa ukuthi kungenzeka ukuthi akudingeki neze. Ucwaningo oluthile lubonisa ukuthi ukuncipha kwegazi okunciphise emathisini okonakele kubambezela inqubo yokuphulukisa. Ngempela, umzimba wakho ubulokhu usuphilisa okwesikhashana. Kungani sonke ngokuzumayo kufanele silawule leyo nqubo?
Iqhwa lingasiza ukwenza ukulimala kwakho kuzwe kangcono, ochwepheshe abaningi bancoma ukusebenzisa i-ice isikhathi esifushane. Kungaba ngcono ukugcina i-ice imizuzu emi-5, bese uvula imizuzu engu-30 ukubuyisela ukugeleza kwegazi okujwayelekile. Ngezansi: hlola nodokotela wakho, sebenzisa indlela ye-CBAN, futhi ugcine ingxenye yakho yegciwane elimele lihamba. (Ukusebenzisa isimiso se-POLICE umqondo omuhle.)
Ngingayenza I-Ice Pack Yami?
Uma ungenayo iphakethe leqhwa noma uma isikhwama sakho seqhwa siyancibilika bese siphinde siqede sibe yi-block enkulu yeqhwa, icing yakho ngeke iphumelele kakhulu. Ungenza iqoqo lakho leqhwa elingavumelana ngokuphindaphindiwe ngaphandle kokuthi libe yi-block enkulu ye-ice.
Nansi indlela:
- Beka ama-cubes e-ice nenkezo yamanzi ibe esikhwameni seplastiki.
- Engeza izipuni ezimbalwa zokuxubha utshwala.
- Saka isikhwama. Utshwala luzovimbela iqhwa ukuba lenze ibhulogi elikhulu efrijini.
Ukushayela ngeminyaka eminyakeni yamuva kuye kwacutshungulwa. Ingabe iphumelela ngempela? Ingabe kuyadingeka? Into eyodwa ngokuqinisekile: ingasiza ukunciphisa ubuhlungu bakho futhi kukujabulise. Uma icing, sebenzisa indlela CBAN, gcina iqhwa imizuzu 5 kuya 10 kuphela, futhi ugcine umzimba wakho ingxenye ukuhamba ngaphambi nangemva icing. Ukuhlola nge-PT yakho kungumqondo omuhle wokufunda ngokuqondile indlela yokuphatha ukulimala kwakho.
Ihlelwe ngu-Brett Sears, PT.
Khoshnevis, S. Et al. I-vasoconstriction eyenziwe ngamakhaza ingaqhubeka isikhathi eside ngemuva kokuphela kokupholisa: ukuhlolwa kwama-multiple cryotherapy units. I-Knee Surg Sports ye-Traumatol i-Arthrosc. 23 (9), Septemba 2015.