Kudzikonda Kuchepetsa Kupweteka ndi Kutupa Ndi Zovulala Zowonda
Mankhwala a RICE akulimbikitsidwa ndi akatswiri azaumoyo kuti azitha kuchiritsidwa mwakachetechete wa pfupa kapena kuvulala kosavuta kwa minofu monga vuto kapena mavuto. Zingakhale zothandiza pamasewero a masewera , kutsekedwa kwachinsinsi, ndi mavuto ophatikizana .
RICE ikuimira:
- R is
- Ine ndikutero
- C mphamvu
- Kuthamanga kwa E
Cholinga chachikulu cha RICE ndicho kubweretsa ululu ndi kutupa mwamsanga mwamsanga.
Iyenera kuyambitsidwa mwamsanga pamene ululu ndi kutupa zimachitika ndikugwiritsidwa ntchito mpaka kuchiritsidwa kwa kuvulala kwazing'ono kapena mpaka mankhwala ena ayambitsidwa chifukwa cha mavuto ovuta. Nazi maziko a RICE
Kupumula
Mpumulo amafunika kuti machiritso a minofu yowonongeka ayambe. Popanda kupuma, kuyenda ndi kulemera kungapitirize kukulitsa chovulaza ndikuyambitsa kutupa ndi kutupa. Poyamba muyenera kuchepetsa kugwiritsa ntchito kapena kusiya kugwiritsa ntchito malo ovulala kwa maola 48. Ngati muli ndi kuvulala mwendo, mungafunikire kuti muzisiye kwathunthu ndipo musakhale ndi zolemetsa. Mwina mungafunikire kugwiritsa ntchito zipangizo zothandizira kapena zothandizira kuti musachoke pa gulu lovulala kapena mwendo.
Ice
Ice limathandiza kuchepetsa kupweteka ndi kutupa komwe kumachitika ndi kuvulala koopsa. Kuyikizira kumakhulupirira kuti kuli kovuta ngati tachita masiku awiri oyambirira chivomezicho chitachitika. Mukhoza kugwiritsa ntchito ayezi kwa mphindi 20 panthawi komanso mobwerezabwereza nthawi iliyonse.
Ngati mukufuna, yesani 4 mpaka 8 pa tsiku.
Mukhoza kugwiritsira ntchito phukusi la gelisi kapena chimanga cha pulasitiki chodzazidwa ndi ayezi, koma musagwiritse ntchito thumba lachitsulo pakhungu. M'malo mwake, pezani thumba la ayezi mu thaulo kapena onetsetsani kuti pali zowonjezereka pakati pa ayezi ndi khungu lanu. Kawirikawiri, mapulasitiki kapena ozizira omwe amagulitsidwa chifukwa chaichi amakhala ndi chivundikiro choperekedwa.
Musatuluke madzi oundana pa maminiti opitirira 20 panthawi imodzi kapena mutha kuwononga khungu lanu. Mutatha kuchotsa phukusi, perekani khungu lanu mokwanira kuti litenthe kusanayambiranso.
Kupanikiza
Kupsinjika kwa khungu kapena kupweteka kwa bondo, bondo, kapena dzanja kumathandiza kuchepetsa kutupa. Zingwe zomangirika, monga ACE wraps, zimagwiritsidwa ntchito kwambiri. Nsapato zapadera, mpweya, ndi mabala ophwanyika akhoza kukhala ndi cholinga chophatikiza ndi kuthandizira. Dokotala wanu apange ndemanga ndikukambirana zomwe mungachite. Onetsetsani kuti musagwiritse ntchito kupanikizika kochulukira komwe kungakhale ngati ulendo wopititsa patsogolo komanso kusokoneza mwazi wanu. Ngati mukumva kupweteka, mwinamwake mumakhala wolimba kwambiri, ndipo muyenera kuchotsa ndikuchibwezeretsa pazitsulo pang'ono.
Kukula
Kwezani mbali yovulazidwa ya thupi pamwamba pa msinkhu wa mtima. Izi zimapereka njira yochepetsera kuyamwa kwa madzi, zomwe zingachepe kutupa ndi kupweteka. Yesani kukwezera chiwalo chonse mpaka masentimita 6 pamwamba pa mtima kotero pali kukwera kwathunthu. Lembani pansi ndikugwiritsa ntchito miyendo kuti muthe kukweza dzanja lovulala.
Nthawi Yomwe Mufuna Chithandizo Chachipatala
Nthawi zambiri, anthu omwe amavulala kwambiri samapanga chilichonse ndi chiyembekezo kuti chidzatha popanda kuthandizira.
Kuvulazidwa koopsa kwapadera kungathandizidwe ndi RICE, makamaka ngati kuphatikizapo kupweteka kwamtundu wambiri kumachepetsa. Koma ngati ululu wanu ndi kutupa sikuyamba kumapita maola 48, muyenera kuwona dokotala wanu.
Pezani chithandizo chamankhwala nthawi yomweyo ngati kuvulaza kuli koopsa. Kuvulala kwakukulu kumatanthauza kuti pali kuphwanyidwa koonekeratu, kutayika kwa mgwirizano, kutupa kwa nthawi yaitali, kapena kupweteka kwa nthawi yaitali kapena kupweteka kwambiri. Kuvulala kwakukulu kungapangitse chithandizo champhamvu kwambiri komanso mwina opaleshoni.
Mawu Ochokera
Mabala ndi zovuta zimatha kuchitika kwa wina aliyense, kaya kusewera kapena pokhapokha ngati akusunthira kunyumba.
Kubweretsa ululu, kutupa, ndi kutupa pansi ndizomwe zingatheke. Ndizoluntha kugulitsa chikwama cha ayezi ndi bandage ya ACE monga gawo lanu lothandizira thandizo loyamba. Mwinanso mukhoza kusungira gelti phukusi mufiriji kuti mukonzekere.
> Zotsatira:
> Kufikira Zovulala Zamasewera. Merck Manual. http://www.merckmanuals.com/professional/injuries-poisoning/sports-injury/approach-to-sports-injuries.
> RICE Therapy. Buku Lophunzitsira Banja. https://fpnotebook.com/Sports/Pharm/RcThrpy.htm.
> Kuvulala kwa Masewera. National Institute of Arthritis ndi Musculoskeletal ndi Matenda a Khungu. https://www.niams.nih.gov/health-topics/sports-injuries#tab-treatment.