Kuyakwazi ukufumana i- frostbite xa usebenzisa i-pack ye-ice xa ungenzi kakuhle. Buza nawuphi na umqeqeshi okanye uthisha we-PE indlela yokuphatha i-ankle ephosakeleyo kwaye mhlawumbi unokuthi i- RICE -restrest, ice, ukunyanzela nokuphakama. Yindlela evivinyayo neyinyaniso esebenza kakuhle, ngokungakhathaliseki ukuba ulandela umgaqo omnye obaluleke kakhulu wokumisa ukulimala:
Musa ukubeka iqhwa ngqo esikhumbeni.
Amanzi aqhakazile kwi-degrees ezingama-32, kodwa iqhwa eliphuma kwifriji cishe liba nzima kunalo. Ukubeka i-ice okanye nayiphina i-packem- cold -homemade okanye enye into-ngokuthe ngqo kwesikhumba kunokukhokelela ekuqhenqeni ngokukhawuleza.
Nangona abantu ocinga ukuba baqhelana neengozi zokubeka iqhwa ngqo kwesikhumba baye bakwazi ukudala i- frostbite kwiipakethe ze-ice . Icala elipapashiweyo lomqeqeshi we-PE uchaze indlela umqeqeshi afuna ngayo ukuhlinzwa ukuze ahlaziye ikhumba elikhukhulayo emva kokusebenzisa isikhwama sezambatho ezibindiweyo. Oku kubonisa nje indlela into ebonakala ibancinci inokuba yinto enzima ngayo. Ubungacinga ukuba umqeqeshi we-PE uzazi kakuhle, kodwa sonke siyazinyamekela.
Enye imeko yeqabunga kwi-gym yenzeke emva kokuba ilungu lisebenze ngokungafanelekanga umxhasi owenzakeleyo ukuba abeke ipakethe eqhankqalaza ngqo esikhumbeni xa ephakamisa umlenze wakhe. Ilungu lokuzivocavoca lithengise umlenze wesundu kwipakethi yeqhwa. Kuthatha iintsuku ezili-10 zonyango olushushu , olufana nokutshisa unyango , kulo mzekelo, ukumphulukisa.
I-Frostbite kunye nokutshisa zifana noko abanye abantu babhekisela kwiqabunga njenge-ice burn.
I-Ice yakho Ukulimala ngokuchanekileyo
I-Frostbite kwiipakethi ze-ice ingagwenywa ngokulandela imithetho emibini elula.
- Musa ukubeka iiplanga okanye iipakethe ngokuthe ngqo kwesikhumba. Kufuneka kubekho ulwahlulo lwento ephakathi kweqhwa kunye nomzimba. Iplastiki encomekileyo yesikhwama seplastiki ayanele ngokwenza umehluko. Beka ithawula okanye ezimbini-okanye ezinye izinto eziphathekayo malunga nobukhulu obufanayo-phakathi kwepakethi ye-ice kunye nesikhumba.
- Ungalokothi ushiye ipakethe ye-ice kwi-injini engaphezu kwemizuzu engama-20. Zisoloko zikhetha phakathi kweqhwa kunye neqhwa. Umgaqo omhle wesithupha unemizuzu engama-20 elandelwa yimaminithi engama-20. Into ephakamileyo ye-ice pack ukupholisa imisipha ngaphandle kokulimaza ulusu.
Landela inkqubo yokucwangcisa eyiyo kwaye isikhumba sakho siya kukubulela.
Imithombo:
> Graham, Colin A & James Stevenson. "Izibindi ezinamanzi: isizathu esingaqhelekanga sokulimala koluhlaza." Br J Sports Med. 2000
Mac Auley, DC "Ulwaphulo lwe-Ice: lungakanani ubungqina?" Int J Sports Med . Julayi 2001
O'Toole, G. & S. Rayatt. "I-Frostbite kwindawo yokuzivocavoca: ingxelo yecala le-ice pack." Br J Sports Med . 1999