Ngenxa yokulimala kwezemidlalo ezininzi, ungabuyela ekudlalweni xa ungenabuhlungu, ungabi nokuvuvukala, kwaye usondele okanye uvale kwi-100% ngamandla kunye nobuninzi bezityalo ezichaphazelekayo.
Kuyahluke kakhulu kwiingcamango, nangona kunjalo. Nangona uziva ulungile ngosuku olulandelayo, akufanele uhlanjululwe ukuze ubuyele ekusebenzeni okwamanje. Oku kunzima kubafundi abathile ukuba baqonde ngenxa yokungafani ne-ankle sprain, apho umgijimi oya kuhlala ehlambalaza kwaye ekhubaza emva kweentsuku ezimbalwa, umdlali obenomngcipheko akanakho ukufumana iimpawu ezinzima.
Iingxoxo
Ingqungquthela yindlela yokonakala kwengqondo ephosakeleyo eyenzeka emva kokuqhutyelwa entloko, njengokuwa, kodwa ixhaphake ngokuqhelekileyo ihlose entloko ngexesha lemidlalo.
Emva kokubetha okanye ukuvuthela entloko, umntwana onomncinci angahle alahlekelwe ingqalelo, angakhohlwa izinto ezenzeka ngaphambili okanye emva kokulimala (amnesia), unokufumana ukutshatyalaliswa, okanye unokufumana enye okanye ngaphezulu kweempawu zokuxubusha zakudala ezichazwe ngezantsi .
Ukongezelela ekuphatheni umntwana ngomngcipheko onzima, umsebenzi omningi uhamba ekuthintela iingxaki zeengqungquthela. Ezi ngxaki zibandakanya ukuba neengcambu ezininzi, okungabangela ukulimala okungapheliyo, kunye ne-syndrome yempembelelo yesibini, apho inkunzi encinci entloko ingasongela ubomi xa kwenzeka xa umntwana esahlaselwa kwingqungquthela.
Iimpawu
Iimpawu zeengqungquthela, wena kunye nomntwana wakho ekumele uzijonge njengoko ehlaziya kwisigxina sakhe kwaye abuyele esikolweni nakwizemidlalo, unokubandakanya:
- Izimpawu zomzimba - iintloko, isisongela, ukukhathala, iingxaki ezibonakalayo, iingxaki zokulinganisela, uvelwano ekukhanyeni okanye kwingxolo, ukuphazamiseka nokukhwaza, ukuhlanza, isisu
- Izimpawu zengqondo (ukucinga) - ukuziva ucinga ngengqondo, unengxaki yokugxila okanye ukukhumbula, ukuziva uhlawule
- Izimpawu zomzwelo - ukucaphukisa, ukudana, ukwesaba, okanye ukuziva uvakalelwa ngakumbi
- Iimpawu ezichaphazela ukulala-ukulala, ukulala okungaphezulu okanye ngaphantsi kwexesha eliqhelekileyo, okanye unenkathazo yokulala
Izimpawu ezinzima kakhulu "iimpawu zebhanki" ezinokubonisa ukuba umntwana wakho ufuna iimfuno zonyango ngokukhawuleza zingabandakanya ukuphathwa kwentloko ebuhlungu, ukuxhatshazwa, ukuhlanza okuphindaphindiweyo, ukwandisa ukudideka, okanye ukutshintsha okungavamile kokuziphatha, njl.
Abazali, ootitshala, abaqeqeshi, abaqeqeshi, kunye nomntwana oye wayenomngcipheko kufuneka aqaphele zonke ezi zibonakaliso iimpawu njengoko ebuyela esikolweni nasemisebenzini yemidlalo kwaye kufuneka aqonde ukubaluleka kokubika zonke iimpawu.
Ukubuyela kwiMidlalo
Emva komncintiswano, nokuba umdlali uphumle okanye udlale kuxhomekeke kuninzi othetha naye. Abanye abantwana baphindela ngokukhawuleza emdlalweni, ngelixa abanye beza kugcinwa ukudlala iiveki ezimbalwa.
Iingcali ngoku zincoma iinqanaba ezithandathu zokubuya ziza kudlala icebo labantwana abanomngcipheko, kunye nabagijimi bahamba ukuya kwisigaba esilandelayo kuphela xa behlala bekhululekile kuzo zonke iimpawu zokuxubusha.
Ukusebenzisa esi sicwangciso, owokuqala umdlali onomngcipheko uya kubuya kumdlalo oqhelekileyo uza kuba iintsuku ezintandathu.
Buyela kwiiKhokelo zoLwazi
Ukubuyela ngokusemgangathweni kwizikhokelo zokudlala kubandakanya amanyathelo ayisiseko ayisiseko:
- Akukho msebenzi - inqanaba lokubuyiselwa ngokuphumla okupheleleyo kwenyama kunye nengqiqo. Oku kuthetha ukuba akukho msebenzi okanye imidlalo kodwa kunokuthi ukungahambi esikolweni, okanye nokuba neentsuku ezimfutshane. Eli lixesha lokuphumla, ufumane ubuthongo obuninzi, udle kakuhle.
- Ukuzivocavoca ukukhanya kwe-aerobic ukunyusa izinga lentliziyo (gcina ngaphantsi kwe-70% yezinga eliphezulu lentliziyo eqikelelweyo), kuquka imizuzu emi-5 ukuya kwe-10 yokuhamba, ukugijima okulula, ukubhukuda, okanye ukuhamba ngebhayisikili, kodwa akukho qeqesho olunqabileyo.
- Ukuzilolonga ngokukhethekileyo kwemidlalo ukwenzela ukongeza ukunyakaza, okufana nokukhwela i-skating okanye i-drills, ukugijima ngokulinganayo, ukuhamba okufutshane, ukuhamba ngokukhawuleza kwebhayisikili, kodwa akukho mveliso yempembelelo. Injongo yinto yokuba umntwana wakho abe nokunyuka komzimba kunye nokuhamba kwentloko, kodwa inani lexesha kufuneka lihlale lingaphantsi kunexesha eliqhelekileyo elichitha ixesha lokusebenzisa.
- Ukungabikho koqhagamshelwano ukuqhutyelwa koqeqesho , ukulungelelanisa kunye nomthwalo wokuqonda, kubandakanywa ukuqhubela phambili kwiinkqubo zokuqeqesha eziyinkimbinkimbi kunye nokuqeqeshwa kokumelana nokukhwabanisa, ukujikeleza nokuqhubela phambili, ukuqhuma kwebhokisi. Oku kuqhutywe kanzima okukufutshane nomsebenzi wakho wesiqhelo kodwa akubandakanyi nayiphi na imisebenzi yokudibanisa.
- Ukuqhagamshelana ngokugcwele ukubuyisela ukuzithemba nokuvavanya izakhono zokusebenza kunye nokufumana imvume yokuncedisa unyango kunokuthatha inxaxheba kwimisebenzi eqhelekileyo yoqeqesho
- Buyela kudlala
Gcina ukhumbule ukuba akufanele uhambise kwisigaba esilandelayo kude kube yinto engenazo izibonakaliso, nto leyo inokugcina ezinye izingane "kwisenzo" ngaphandle kweentsuku eziliqela okanye ngaphezulu.
Yaye ukuba umdlali uhlakulela iimpawu ngelixa enza nawaphi na amanyathelo, kufuneka abuyele kwinqanaba elidlulileyo aze azame kwakhona xa bengenazo iimpawu. Iimpawu zeengqungquthela akufanele zibuye emva okanye emva kwayo nayiphi na imisebenzi yokuzilolonga okanye imisebenzi ngexesha lokubuyela kumanqanaba okudlala.
UkuCwangcisa okuPhambili kwi-CDC kunokunceda ukuqinisekisa ukuba wena kunye nomntwana wakho, ootitshala kunye nabaqeqeshi baqonda onke amanyathelo abandakanyekayo ekubuyeleni umntwana wakho esikolweni uphindele kwimidlalo. Cinga ukuba unobantwana bakho bazalise iSicwangciso soKhathalelo lwe-ACE kumntwana wakho ukuba uye waba nomngcipheko.
Uze ubone kwakhona oonyana bakho kwakhona ukuba umntwana wakho uhamba kakubi okanye akaphuculanga iintsuku ezili-10 ukuya kwezi-14. Iingcali zengxubusho yezilwanyana zinokukunceda ukulawula umntwana wakho ongaphuculwayo okanye ophethe iingcamango ezininzi.
Imithombo:
> Gioia, G. Uvavanyo lokuHlola oluPhambili (ACE) UCwangciso loNonophelo. 2006.
McCrory, P. Ingxelo yokuBonisana ngeNgqungquthela kwiMidlalo: INgqungquthela yamazwe ngama-3 kwiNgqungquthela kwimidlalo eyenziwa eZurich, ngo-Novemba 2008. UBr J Sports Med 2009; 43: i76-i84.