Ubuhlungu besisu ngemuva kokuzivocavoca kuyisikhalazo esivamile sabadlali abaningi. Igama lezokwelashwa zalesi simo liphuzile ukuqala ukuhlukunyezwa kwe-muscle noma i-DOMS, futhi kucatshangwa ukuthi kufanele ngenxa enkulu yokuvuvukala kwemisipha ngenxa yemikhiqizo yamagundane emisipha.
Ukwelashwa kwemisipha emibi emva kokuzivocavoca kugxile ekunciphiseni ukuvuvukala nokuvumela isisindo sore ukuphulukisa kahle. Ezinye zokwelashwa eziphakanyisiwe ukuba zithole imisipha zinezizathu zesayensi, abanye abenzi. Ezinye zivame ukuqhutshwa ngabagijimi, futhi kungenzeka ukuthi azifunde kahle, kodwa zinezigijimi eziningi ezisebenza kahle ezifunga ngalezi zindlela zokwelashwa. Nazi ezinye izindlela zokwelapha ezivamile kanye nomqondo wokusebenza kwazo.
Ukuphumula
Ukwelashwa okulula futhi okunokwethenjelwa kwamasipha omzimba kukuphumula. Iningi labantu abanesifo somzimba luzophuthuka ngaphandle kokwelashwa okuqondile phakathi kwezinsuku ezingu-5 kuya kwezingu-7. Olunye umsebenzi olula, owaziwa ngokuthi 'ukutakula okusebenzayo,' kungasiza kulolu hlelo lwesipiliyoni.
Ukubuyiswa Okusebenzayo
Ukuphumula okusebenzayo kusho ukwenza umsebenzi wokuzivocavoca kancane phakathi nesigaba sokutakula kusuka emsebenzini ohlukumezayo. Ukutakula okusebenzayo kungabasiza kokubili njengokuthi 'ukuphola phansi' kusukela ekusebenzeni kanzima noma njengokubuyiselwa ezinsukwini ezilandela ukusebenza kanzima. Ukusinda okusebenzayo kuvuselela ukugeleza kwegazi kuya emisipha, kuthuthukise ukusakazwa emisipha, futhi kusiza ukunciphisa ubuhlungu besisu.
Okuningi
Ice Ice the Muscles
Ukuphatha ukuvuvukala nge-ice application kuvamile, futhi kuphumelela kakhulu lapho kuqaliswa ngokushesha ngemva kokuqala ukuvuvukala ngangokunokwenzeka. Isicelo se-ice for muscle soreness cishe siphumelele uma kuqalwe emahoreni angu-48 okuqala okusivivinya umzimba, futhi mhlawumbe sisebenza kancane kancane emva kwalokho.
Cabanga nge-Massage
Kube khona ezinye izifundo ezibonisa inzuzo yokusikhipha imishanguzo ekwelapheni kwesisu somzimba. Ukucubungula kucatshangwa ukuthi kushukumise ukugeleza kwegazi endaweni kanye nokunciphisa ukuvuvukala ngaphakathi kwemisipha.
Enye indlela abadlali abaningi abayithandayo ibizwa ngokuthi i-foam rolling. Ukufometha ifomu uhlobo lokuzihlaziya lapho umgijimi esebenzisa i-high-thickness foam roll ukuze abeke ingcindezi emisipha eyenza uhlobo lokukhishwa kwe-myofascial. Abagijimi abaningi bakuthola lokhu kuhoxisa futhi kwendlala amaqembu omzimba asithintekile.
Ukunciphisa ngobumnene
Ucwaningo lwamuva luye lwabonisa ukuthi ukwelula mhlawumbe kungenzi umehluko kubadlali abaningi ekuvimbeleni noma ekunciphiseni ubuhlungu besisu. Lokho kusho ukuthi abagijimi abaningi bathola ukuthi ukuhamba okulula kuyisihluthulelo sokuphola okusheshayo, futhi abukho ubufakazi bokuthi ukwelula kuyingozi noma kunomthelela ekuziphatheni komzimba. Uma ufuna ukuzama ukusula okuncane, kungasiza, futhi ngeke ukwazi ukulimaza.
Okuningi
Imithi Yokulwa Nezivunguvungu
Imithi elwa nokuvuvukala izokusiza ukukhulula ezinye zezinkinga zokuhlukunyezwa kwemisipha, kodwa ngeke zithinte ubude besikhathi sokuthola imisipha. Ukuphathwa kokuqala kwemithi elwa nokuvuvukala kuyasiza kakhulu.
Isicelo sokushisa
Ukusebenzisa ukushisa kungasiza ukuphumula ukuqina, ukuqina kwemisipha, futhi kufanele ucatshangelwe uma uthola ukuphuza ukuphuza ukuphuza kwesisindo somzimba. Lapho uhlanganyela ekutholeni okusebenzayo, ukushisa kwesicelo ngaphambi kokuvivinya umzimba kungaqinisekisa ukuthi imisipha ifudumele futhi ikhululekile.
Ama-Crematic Topic
Ama-cream creams afaka i-Aspercreme, i-BenGay ne-IcyHot. Le mithi ibizwa ngokuthi iziphikisa. Lezi imithi empeleni azifudumisi umsizi, kodwa kunalokho zibangele ukucasula isikhumba, ubomvu, nokufudumala kwezicubu ezingenasici. Ngenkathi lezi zicelo ze-topical zinganikeza umbono wokukhululeka kobuhlungu, abanawo umphumela emisipha engaphansi. Ukusetshenziswa kwalezi zitshalo ze-topical kuhle, kodwa sebenzisa ukuqapha njengoba imithi ingafakwa emzimbeni, futhi lokhu akufanele isetshenziswe ngezicelo zokushisa njengoba isikhumba esinzima sishintsha.
Imithombo:
U-Cheung K, Hume P, Maxwell L "Ukuphulukiswa kwesisindo soreness: amasu ekwelashwa kanye nokusebenza izici" Ezemidlalo. 2003; 33 (2): 145-64.