Iqhwa kufuneka isetyenziswe kwisilima esinzima (esandul Naluphi na ixesha elide kunokuba lunokubangela umonakalo wesikhumba kwesikhumba ngokuqhwala okanye ukungahambi kwegazi. Unokufaka icebo eziliqela ngeentsuku.
Yenzani Icebo?
Xa ulimaza inxalenye yomzimba, umzimba wakho udlula kwinkqubo yokuvuvukala ukunceda ukuphilisa izicubu.
IiHomemarks zokuvuvuka zibandakanya:
- Ukunyuka kwamazinga okushisa
- Ubomvu
- Ubuhlungu
- Ukuvuvukala
Uqikelele ntoni na? Umzimba wakho unyanzelekile ekuthumeni igazi kunye neeseli kwinxalenye yomzimba olimele ukuyiphilisa. Cinga kakhulu. Yingakho sisebenzisa iqhwa ukulawula ukuvuvukala nentlungu.
Xa i-ice isetyenziswe emzimbeni wakho, ibangela i-vasodilation, kwaye le mida ijikeleza igazi kwiqela elithile. Ukujikeleza okwexeshana kunceda ukuqhubeka uguqa. Umkhenkce unceda ukunciphisa iimpawu ezibuhlungu ukuba unokuva emva kokulimala kwakho.
Ndingayazi Njani Ixesha Lokuyeka Ukugxeka?
Ixesha elingu-10 lemigca yeqhwa liyinkokeli nje jikelele. Kuthekani ukuba awukwazi ukunyamezela imizuzu eyi-10 yokumisa kwiqumrhu lomzimba olimele? Ngaba ikhona enye indlela yokwazi ukuba nini ukuyeka icing?
Nantsi lapho. Ungasebenzisa indlela ye-CBAN yokuqhayisa. I-CBAN isingqungquthela esimele ibanda, isitshise, igule, igugile. Lezo zivakalelo omele uzive xa usebenzisa i-ice kumzimba wakho olimele.
Xa uqala ukubeka iqhwa, kufuneka uzive ubanda. Emva kokuba ugcine iqhwa endaweni yakho kwilungu lemizimba yakho elenzakaliswe imizuzu embalwa, kufuneka uzive uvakalelwa. Oku kufuneka kuthathe ezimbalwa imizuzu embalwa, kwaye ke kuya kutshintshwa ngokuphelelwa.
Emva kokugubha, uya kubona ukuba iqhwa yenza ulusu lwakho lube lukhuni.
Xa ufika kwi-numb numb, sekuyisikhathi sokususa i-ice, kungakhathaliseki ukuba lixesha lini elibeke umchamo emzimbeni wakho. Isiqrama se-CBAN sisebenzisa nje imizwa yomzimba wakho kukuxelela xa usususa iqhwa.
Ngaba Imfuneko Yesiqendu?
Ukukhangela ukulimala bekukho ubulumko obuqhelekileyo ngexesha elithile, kodwa uphando lwangoku lubonisa ukuba akunakufuneka. Ezinye izifundo zibonisa ukuba ukunyuka kwegazi ekunciphiseni kwimizimba yokulimala kukulibazisa inkqubo yokuphilisa. Emva kwakho konke, umzimba wakho uphilise ngokwawo ixesha elide. Kutheni sonke ngokukhawuleza sifanele siyilawula loo nkqubo?
Icebo inokukunceda ukwenza ukulimala kwakho kube ngcono, ezininzi iingcali zincoma ukusebenzisa i-ice ngexesha elifutshane nje. Kungaba ngcono ukugcina i-ice imizuzu emi-5, kwaye emva kweminye imizuzu engama-30 ukubuyisela ukuhamba kwegazi ngokuqhelekileyo. Eyona nto: jonga kunye nogqirha wakho, sebenzisa indlela ye-CBAN, kwaye ugcine inxalenye yakho yomzimba eyingozi. (Ukusebenzisa umgaqo wePOLISI yinto efanelekileyo.)
Ndiyakwenza i-My Own Pack Pack?
Ukuba awunayo ipakethe yeqhankqalazi okanye ukuba i-bag yakho yeqhwitha iyancibilika kwaye ibuye ikhulule kwakhona ibe yinqanaba elikhulu leqhwa, ukukhwa kwe-icing yakho ayiyi kusebenza kakuhle. Unokwenza i-pack yakho ye-ice apho unokuyivuselela ngokuphindaphindiweyo ngaphandle kokuba ibe yinqaba ebanzi.
Nantsi indlela:
- Beka iikhabhi ze-ice kunye nekomityi yamanzi kwisikhwama seplastiki.
- Yongeza iipunipoli ezimbalwa zokuxuba utywala.
- Sityha isikhwama. Utywala luya kuthintela iqhwa ekuveleni ibhloko elikhulu kwifriji.
Ukuqhawula kwiminyaka yamuva ihlolwe. Ngaba iyasebenza? Ngaba kuyimfuneko? Enye into enokuqiniseka: inokukunceda ukunciphisa intlungu yakho kwaye kukuve uvakale. Xa ucingca, sebenzisa indlela ye-CBAN, gcina iqhwa kwi-5 ukuya kweyimizuzu engama-10 kuphela, kwaye ugcine umzimba wakho uhamba phambili nangemva kokucima. Ukuhlola kunye ne-PT yinto efanelekileyo yokufunda kakuhle indlela yokulawula ukulimala kwakho.
Ehlelwe yiBrett Sears, PT.
Khoshnevis, S. Et al. I-vasoconstriction eyenziwe ngama-cold-stroction ingase iqhubeke ixesha elide emva kokupholisa ukuphela: ukuhlolwa kweeyunithi ezininzi ze-cryotherapy. I-Knee Surg Yezemidlalo iTrumatol Arthrosc. 23 (9), Septemba 2015.