Usasebenzisa iRICE emva kokulimala? Zama iMigaqo yePOLISI Endaweni
I-POLICE Principle ingaba yindlela entsha yokuguqulwa kwezilwanyana zonyango.
Kwiminyaka emininzi, oogqirha bempilo, kunye nabaqeqeshi bezemidlalo, oogqirha, kunye neengcali zezobugcisa bezemidlalo baye batusa umgaqo we- RICE ukulawula ukulimala kolukhulu. Isichazi simele i- R is, I ce, i- C impression, kunye ne- E .
Ukuba uye wabandezeleka, njengentsimbi ekhuniweyo , ingcali yakho yonyango ingasincoma ukuba uyiphathe okokuqala usebenzisa i-RICE
ngcaciso. Okokuqala, hlalisa indawo eyalimalayo. Emva koko usebenzise icebo kwindawo yakho yokulimala usebenzisa uhlobo oluneenkcenkceshelo (njenge-bandage ye-ACE), nokuphakamisa inxalenye yomzimba olimele.
Inkqubo emva kwalokhu kukuba ezinsukwini zokuqala emva kokulimala, umzimba wakho uletha igazi elininzi kunye nomlambo kwisayithi elenzakalisiweyo ukulungiselela ukuphilisa. Kodwa umzimba wakho uletha kakhulu umbane kummandla olimele. Lo mda ogqithiseleyo umda wokuhamba (ROM) malunga nomdibaniso wakho, kwaye unokulibaziseka ukuphilisa okufanelekileyo.
Yintoni engalunganga ngeRICE
Nangona i-RICE isingqiqo, kukho iingxaki ezimbalwa. Okokuqala, akuzange kuqinisekiswe ukuba isebenze njengathi sicinga ukuba isebenza. Olunye uphando olupapashwe kwiNcwadi ye-Athletic Training yabona ukuba kukho ukungabikho kobungqina obuqinileyo bokuthi unyango lwe-RICE lwe-ankle sprains lubangela iziphumo ezingcono emva kokulimala. Ezinye iingcali zikholelwa ukuba i-ice isetyenziswe ekuqaleni emva kokulimala kukuphazamisa inkqubo yokuphulukisa eqhelekileyo.
Enye ingxaki ngeNkqubo yeRICE kukuba abantu abaninzi bathatha isigaba "sokuphumla" encinane kakhulu. Ngokuphindaphindiweyo emva kokulimala kanzima, kufuneke ukuphumula okuncane. Kodwa unokuba unyanzelekile ukuba uphumle isistim sakho okanye udibaniso ixesha elide kunokuba liyimfuneko. Ixesha elide lokuchithwa kwezinto lingakhokelela ekunciphiseni amandla omzimba kunye nokuguquguquka.
Oku kunokubangela ukulibazisa ukubuyela kwakho ekuhambeni kokusebenza okuqhelekileyo kunye nomsebenzi.
Ingaba kunjalo na esinye isenzo sokwenza emva kokulimala ngokukhawuleza njengendlela yokugulisa i-ligament okanye umxube we-muscle? Abanye abaphilileyo bezempilo baphakamisa umgaqo we-POLICE. Isigama sePolisi sisilandelayo:
- Ukujikelezwa kweP: Ngethuba leentsuku zokuqala emva kokulimala, ngokuqinisekileyo kufuneka uphumule i-joint joint, ligament, okanye i-muscle. Emva kweentsuku ezimbalwa, ukunyuswa okunyanzelekayo kungaqaliswa ngelixa uqhubeka unomgangatho wokukhusela indawo eyalimalayo. Ngeli xesha unokufuna uhlobo oluthile lwezixhobo zokuncedisa, njengamaqhina, ukuhamba.
- I-O ptimum L oading: Nangona ukhusela inxalenye yomzimba wakho okwenzakeleyo, isisombululo esincinci sinokuqalisa, kwaye kufuneka. Umzekelo, emva kokulimala kwegxalaba okanye ukuhlinzwa kwegulane, kufuneka ukwazi ukuqhubeka ukusuka kwiintsuku ezimbalwa zokuphumla kwi-ROM, i- ROM esebenzayo , kwaye ekugqibeleni, uqeqesho lokuqhoqhoza iikhompti . Ukulayishwa okuqhubekayo kwenzakalo yakho kunokunceda ukuphulukiswa ngokusemthethweni kokulimala, kwaye kunokuthintela ukulibaziseka ekubuyiseleni kwesiqhelo ngenxa yoxinzelelo kunye ne-muscle atrophy.
- Ndiya : Ukusebenzisa i-ice kunokunceda ukulawula ukuvuvukala malunga nomsizi wakho okanye ukudibanisa, kunye neqhwa lingakunceda ukunciphisa ezinye iintlungu ezinzima enokuba nazo. I-PT yakho inokusinceda uqonde indlela efanelekileyo yokusebenzisa iqhwa kwenzakalo yakho. Inokukufundisa kwakhona indlela yokwenza icebo lakho leqhwa.
- Uxinzelelo lwe- C : Nangona usebenzisa i-ice, ukunyanzelana kunokuncediswa kusetyenziswa ibhanki ye-ACE. Ungasebenzisa kwakhona umkhiqizo onjenge-Ice Tape ukupholisa nokucinezela ukulimala ngexesha elifanayo.
- Ukuphakama: Ukuphakama kulula kumalungu athile omzimba. Inxeba elimazi okanye idolo liyakwazi ukufakwa kwisigxina semithwalo xa ulala phantsi.Ukulimala kumgca wakho okanye isaliti kufuna ukuba uphakamise ingalo yakho yonke into. I-PT yakho inokukunceda ukucebisa ngendlela engcono yokuphakamisa inzakalo yakho.
Indlela unyango lweZinyama luncedo ngayo
Umgaqo we-POLICE yindlela elula ukuzama emva kokulimala kolukhuni, kodwa ukutyelela umphathiswa wakho wenyama kunokufuneka.
Unokuqala kukunceda uqonde ukukhusela okusemandleni akho okwenzakalo. Ngokomzekelo, ukulimala kwamagxa kungadinga ukusetyenziswa kwesilingi ekuqaleni, kwaye ukulimala kwamadolo kungadinga i- brace ngexesha lokuqala izigaba zokuphilisa.
Umgulana wakho womzimba unokukucebisa ngokukodwa ukukhusela umzimba wakho okwenzakeleyo, kwaye unokukuxelela xa kufike ixesha lokuyeka ukulimala kwaye uqale ukusebenzisa inxalenye yecandelo elimele.
Ingcali yakho yomzimba inokukukhokela "kwinxalenye yokulayisha" inxalenye yomgaqo wePOLISI. Emva kokulimala, unokwenziwa ukuba wenze imisebenzi elula kunye neemeko zokuvumela umsizi wakho omazi okanye ligament ukuba uphilise kakuhle. Njengoko ukulimala kwakho kuyaphilisa, umphathiswa wakho womzimba unokuguqula ukuzivocavoca kwakho ukuqinisekisa ukuba ukulayishwa okusemgangathweni kunye nokuphilisa okufanelekileyo kwenzeka.
ILizwi
Ukuba unobungozi obunzima bokuzilimala njengentsimbi okanye umxube we-muscle, ukutyelela ugqirha okanye ugqirha wenyama ngumgangatho wokuqala wokunyamekela kwakho. Unokucetyiswa indlela yePOLICE ukuphatha ingozi yakho. Indlela yePolisi isicacisi esicacileyo ukukunceda uqinisekise ukuba ukhusela umdibaniselwano wakho, ulayishe ngokusemgangathweni udibaniselwano lwakho kunye neenzuzo zeqhwa, ukunyanzeliswa kunye nokuphakama. Ukulandela le ndlela kunokukunceda ukuba ubuyele kumsebenzi wakho oqhelekileyo ngokukhawuleza nangokukhuselekileyo.
Imithombo:
> Bleakley, C., Glasgow, P. (2011) "I-PRICE idinga ukuhlaziywa, xa sifuna iPOLISI?" I-BR J Sports Med ngongoma: 10.1136 / amabjsports-2011-090297.
van den Bekerom, M., Struijs, P., etal. ( 2012 ) Yintoni Ubungqina Bokuphumla, Iqhwa, Ukunyanzeliswa, kunye Nonyango Lokunyuka Kwonyango lwe-Ankle Sprains kuBantu abadala ?. Umbhalo woQeqesho lwezemidlalo: Jul / Aug 2012, Vol. 47, No. 4, iphe. 435-443.