Ukuqhankqalaza inxalenye yecandelo elimele eliqhelekileyo lenziwa ngokucwangcisa ukuphuphuma nokuvuvukala. Ukongeza, abantu abaninzi baya kufaka isicelo seqhwa kwindawo elinzakeleyo ukwenzela ukunceda intlungu. Ukulimala kwe-Icing kungasetyenziselwa ukuhlaselwa , ukuxhatshazwa, ukuxhatshazwa kwemisipha, kunye nemivimbo . Isicelo seqhwa sicingelwa ukuba sisize ukunciphisa ukuvuvukala nokunciphisa intlungu, kodwa kukho ezinye iinkcukacha zokumisa ukulimala okunokuthi unyango lukhuseleke kwaye lunempumelelo.
Funda indlela yokuqhelisa ngokukhawuleza ukulimala kwakho ukukunceda ukuba uye endleleni yokufikelela ngokukhawuleza.
I-Tech Icinge
- Fumana iqhwa ngokukhawuleza. Ukuqhayisa kusebenza kakhulu ngexesha elikhawulezayo emva kokulimala. Impembelelo ye-icing iyancipha kakhulu emva kweeyure ezingama-48. Ngomgudu wokunciphisa ukuvuvukala nokunciphisa ukuvutha, zama ukufumana i-ice usetyenziswe ngokukhawuleza emva kokulimala.
- Yenza "i-mass massage". Faka isicelo se-ice ngqo kwingozi. Hambisa iqhwa rhoqo, ungavumeli ukuba lihlale kwindawo enye. Abagijimi abaninzi baya kwenza i-massage yeqhwa apho basebenzisa ibhola eliqingqiweyo leqhwa baze bahlasele kwindawo engabonakaliyo, ukukhusela ukudibanisa ngokukhawuleza kweqhwa kwindawo ethile.
- Ungalibali ukuphakamisa. Gcina isigxina somzimba esilimele siphakamileyo ngentliziyo ngelixa i-icing; Oku kuya kunceda ukunciphisa ukuvuvukala. Ngokukuhambisa ngokukhawuleza kwisigaba sokuvuvukala, umzimba wakho unokungena ngokukhawuleza kwisigaba sokulungisa sokubuyiswa kwakho.
- Jonga iwashi. Iqhwa lemizuzu engama-15-20 , kodwa ayikaze. Unokubangela umonakalo omkhulu kumathishu, kubandakanywa neqabunga, ngokugqithisa ixesha elide. Njengoko kuchazwe ngasentla, ukwenza i-massage ye-ice ibe yindlela ekhuselekileyo neyobuchule yokuqinisekisa ukuba izicubu zesikhumba kunye nezicokisekileyo zingabonakali.
- Vumela ixesha phakathi kwonyango. Vumela indawo ukuba ifudumele ubuncinane imizuzu engama-45 okanye iyure ngaphambi kokuba uqale ukukhanda kwakhona. Ukuphindaphinda isicelo seqhwa kunokuba luncedo njengoko ukuvuvukala kunye nokuvuvukala kungenziwa iinkqubo ezide. Nika umzimba wakho ithuba lokubuyisela phakathi kwezicelo.
- Phinda kwakhona njengoko ufuna. Iqhwa rhoqo njengoko unqwenela ixesha elide njengoko ummandla ufudumala ukuchukumisa kwaye unemvakalelo evamile ngaphambi kokuphinda. Kwakhona, ukuvuvukala kungaqhubeka kwiiyure ezingama-48 okanye ixesha elide emva kokulimala, kunye nokunciphisa izinga lokuvuvukala nokuvuvukala kunokukunceda ukufudumala kwakho kunye.
Iingcebiso
- Ice Option 1 - Indalo: Sebenzisa isikhwama se-Ziploc ngamagqabha e-ice okanye iqhwa elichithwe. Yongeza amanzi amancinane kwisikhwama seqhanku ukuze ihambelane nomzimba wakho.
- Ice Option 2 - Eyona ndawo: Gcina iikomityi zephepha ezizaliswe ngamanzi kwifriji yakho. I-Peel phezulu kwendebe kwaye uhlambele indebe ye-ice phezu kwenzakalo kwipatheni yesetyhula evumela ukuba iqhwa lichithwe.
- I-Ice Option 3 - Ukudala: Sebenzisa isikhwama seehayile ezinqambileyo okanye ingqolowa kwiqumrhu lempahla eqingqiweyo. Olu khetho lunikeza indlela yokwenza unyango ebuyekayo.
- Ice Option 4 - Ushishino: Kukho iimveliso ezininzi ezithengiswayo ezingasetyenziselwa ukukunceda ukucima iqela lomzimba olimele. Zininzi zezi zinto zenzelwe ukuhambelana nxalenye ethile yomzimba.
- Ukuthintela i-Frostbite: Musa ukuvumela i-ice ukuba ihlale elukhumbeni ngaphandle koqhagamshelwano. Njalo qhubela phambili umkhenkce (jonga "ukusilalisa i-ice") okanye sebenzisa ithawula elincinci phakathi kweqhwa nesikhumba.
ILizwi
Akukho ngokwenene inkcukacha kwiincwadi zonyango ezibonisa ukuba isicelo seqhwa siyinxalenye ebalulekileyo kwinkqubo yokubuyisela ukulimala.
Oku kuthiwa kwenziwa ngokuqhelekileyo kwaye kunceda abantu bafumane ukukhulula emva kokulimala kanzima. Ngenxa yeso sizathu, nje kuphela ukuba isicelo seqhwa senziwe ngokukhuselekileyo, mhlawumbi isinyathelo esilungileyo nesingqiqweni kubantu abaye baxhasa ezi ntlobo zokulimala.
> Umthombo:
> Malanga GA, Yan N, Stark J. "Iinkqubo kunye nokuphumelela kwentsholongwane kunye nokubanda okubandayo ngenxa yokulimala kwe-musculoskeletal." Postgrad Med. 2015 Jan; 127 (1): 57-65.