Mukugwiritsa Ntchito RICE Pambuyo Pakuvulaza? Yesani Mfundo ya POLICE M'malo mwake
Mfundo ya POLICE ikhoza kukhala njira yatsopano yothandizira munthu wodwalayo akuyandikira mankhwala opweteka kwambiri.
Kwa zaka zambiri, odwala matupi, komanso ophunzitsa masewera, madokotala, ndi akatswiri azachipatala adalimbikitsa mfundo ya RICE kuti iwonongeke koopsa. Chizindikirochi chimaimira R is, I ce, C ompression, ndi E levation.
Ngati mwakhala mukuvulazidwa, ngati chingwe chodumpha , dokotala wanu angayamikire kuti azitha kuchigwiritsa ntchito pogwiritsa ntchito RICE
zojambulajambula. Choyamba, sungani malo ovulala. Kenaka gwiritsani ntchito ayezi kuti muvulaze pogwiritsa ntchito mtundu wina wa kupanikizana (monga bandage ya ACE), ndi kukweza gawo la thupi lovulala.
Zomwe mwaganiza mmbuyozi ndizo kuti m'masiku oyambirira mutatha kuvulala, thupi lanu limabweretsa magazi ambiri ndi madzimadzi kwa malo ovulala kuti akonzekere kuchiritsa. Koma thupi lanu limabweretsa madzimadzi ambiri ku malo ovulalawo. Madzi oterewa amalepheretsa kuyenda (ROM) kuzungulira mgwirizano wanu, ndipo akhoza kuchepetsa machiritso abwino.
Cholakwika ndi RICE
Ngakhale kuti njira ya RICE ndi yabwino, pali mavuto angapo ndi izo. Choyamba, sizinatsimikizidwe kuti zimagwira ntchito monga ife tikuganiza kuti zimagwirira ntchito. Kafukufuku wina wofalitsidwa mu Journal of Athletic Training adapeza kuti palibe umboni wolimba wakuti mankhwala a RICE a mabala a mitsempha amachititsa zotsatira zabwino pambuyo povulala. Akatswiri ena amakhulupirira kuti ayezi amagwiritsidwa ntchito pambuyo povulaza amachititsa kuti thupi lichiritsidwe.
Vuto lina ndi njira ya RICE ndikuti anthu ambiri amatenga gawo "lopuma" pang'ono kwambiri. Kawirikawiri pambuyo povulala kwambiri, mpumulo pang'ono ndi wofunikira. Koma mungamve kuti mukukakamizika kupumula minofu yanu kapena yogwirizana kwanu kwa nthawi yaitali kuposa momwe mukufunikira. Kutalika kwa nthawi yaitali kungachititse kuti thupi lichepetse mphamvu komanso kusinthasintha.
Izi zikhonza kuchepetsa kubwerera kwanu kuntchito zoyendetsera ntchito ndi ntchito.
Nanga palinso chinthu china chomwe mungachite mutatha kuvulala mwadzidzidzi monga matenda a mitsempha kapena minofu? Odwala ena amatsutsa mfundo ya POLICE. Dzina la POLICE lili motere:
- Kuvunda kwa P : Pakapita masiku ochepa mutatha kuvulala, muyenera kupumula ophatikizana, mitsempha, kapena minofu. Pambuyo pa masiku angapo, kuyenda kofatsa kungayambike pamene mukupitirizabe chitetezo kwa malo ovulala. Panthawi imeneyi mungafunike mtundu wina wa chipangizo chothandizira, ngati makutu, kuti muyende.
- O kupitilira L oading: Pamene mutetezera gawo lanu la thupi lovulala, kuyenda kofatsa kungayambike, ndipo kuyenera kuyambika. Mwachitsanzo, mutapweteka m'mapewa kapena opaleshoni, muyenera kupitako masiku ochepa kuti mupite ku ROM, kuchita ROM , ndipo potsirizira pake, masewera olimbitsa thupi ozungulira . Kupititsa patsogolo kupweteka kwanu kungathandize kulimbikitsa machiritso abwino, ndipo kungalepheretse kuchepetsa kubwerera kwachibadwa chifukwa chophatikizika ndi minofu kapena minofu ya atrophy.
- I ce: Kugwiritsa ntchito ayezi kungakuthandizeni kusamalira kutupa pafupi ndi minofu kapena kugawana kwanu, ndipo mazira angathandize kuchepetsa mavuto ena omwe mukukumana nawo. PT yanu ingakuthandizeni kupeza njira yabwino yogwiritsira ntchito ayezi kuti muvulaze. Iye akhoza kukuphunzitsani momwe mungadzipangire nokha ayezi.
- Kuchuluka kwa madzi: Pamene mukugwiritsa ntchito ayezi, kupanikizana kungapangidwe pogwiritsa ntchito bandage ya ACE. Mungagwiritsenso ntchito mankhwala monga Ice Tape kuti aziziziritsa komanso kuchepetsa kuvulaza panthawi yomweyo.
- Kuthamanga kwa E : Kukula ndi kosavuta kwa ziwalo zina za thupi. Njola kapena maondo ovulala akhoza kuikidwa pa phokoso la mapilo pamene mukugona.Kuvulaza kumalo anu kapena mkono wanu kumafuna kuti mukweze mkono wanu wonse pa chinachake. P PT yanu ingakuthandizeni kukupatsani njira yabwino yopititsira patsogolo vuto lanu.
Mmene Thanzi Labwino Lingathandizire
Mfundo ya POLICE ndi njira yosavuta kuyesera pambuyo povulazidwa koopsa, koma kuyendera kwa wodwalayo kungakhale kofunikira.
Iye akhoza kuyamba kukuthandizani kuti mupeze chitetezo chabwino cha kuvulaza kwanu. Mwachitsanzo, kuvulala kwa mapepala kungafunike kugwiritsira ntchito slingwe poyamba, ndipo kuvulala kwadondo kumafuna kupangira nthawi yoyamba.
Wodwala wanu angakupangitseni inu kudziwa momwe thupi lanu lovulala limafunira chitetezo, ndipo akhoza kukuuzani nthawi yoyima kuteteza chovulaza ndikuyamba kugwiritsa ntchito gawo la thupi lovulala.
Wodwala wanu wathandi akhoza kukutsogolerani mu gawo la "mulingo woyenerera" mbali ya mfundo ya POLICE. Pambuyo kuvulazidwa, mungafunikire kuchita zosavuta zozizwitsa ndi zovuta kuti mulole minofu kapena mimba yanu yakuvulaza bwino. Pamene kuvulaza kwanu kuchiza, wodwala wanu wathanzi akhoza kusintha masewero anu kuti atsimikizire kuti kuyamwa bwino ndi machiritso oyenera amapezeka.
Mawu Ochokera
Ngati mwavutika ndi kuvulala kwakukulu ngati kupweteka kapena kupweteka kwa mitsempha, kuyendera dokotala wanu kapena wodwalayo ndizoyeso yoyamba mukusamalidwa kwanu. Iye angapangitse njira ya POLICE kuti iwononge vuto lanu. Njira ya POLICE ndi mawu osavuta kuti atsimikizire kuti muteteze mgwirizano wanu, mutengere bwino mgwirizano wanu, ndi kupeza phindu la ayezi, kuponderezana, ndi kukwera. Kutsatira njirayi kungakuthandizeni kubwerera kuntchito yanu mwamsanga komanso mosamala.
Zotsatira:
> Bleakley, C., Glasgow, P. (2011) "PRICE iyenera kusinthidwa, kodi tiyitane POLICE?" Br J Sports Med doi: 10.1136 / bjsports-2011-090297.
van den Bekerom, M., Struijs, P., etal. ( 2012 ) Kodi Ndi Umboni Witi Wopumula, Wachitsamba, Wopanikizika, Ndiponso Wopanga Momwe Akuchiritsira Momwe Ankle Sprains Akuluakulu ?. Journal of Athletic Training: Jul / Aug 2012, Vol. 47, No. 4, masamba 435-443.