Ngokufika kwehlobo, baya besanda abantu abenza umthambo.Indlela yokuphepha ukulimala ngelixa ujabulela imidlalo, oogqirha banikela iingcebiso ezininzi.
“Elona xesha lokwenzakala kuluntu ngokubanzi liphakathi kwemizuzu engama-30 yokuqala.Kutheni kunjalo?Akukho ukufudumala. "Iingcali zezemidlalo zathi imizuzu eyi-10 ukuya kwe-15 yemisebenzi yokufudumala, njengoxinzelelo lomlenze, ukwanda kwesifuba, ujingi, njalo njalo, idityaniswe nokugijima, inokwenza iindawo ezahlukahlukeneyo zomzimba zoluliwe, ziphucule i-tendon, i-ligament elasticity, ukwandisa izihlunu. uvakalelo kunye nesantya sokusabela;Phucula ukonwaba kwengqondo, susa inertia ye-physiological, uthintele ukwenzakala.
UMa uthe umthambo kufuneka wenziwe kumgangatho othe tyaba, owahlukileyo ukuthintela amaqhuma, iihambo okanye imikrwelo.Umhlaba onzima uya kwandisa amandla empembelelo yendawo edibeneyo yamalungu angaphantsi, okubangela ukulimala okubukhali okanye ukugqoka okungapheliyo kwe-cartilage kunye ne-meniscus.Kucetyiswa ukuba ukhethe iindawo eziqhelekileyo zemidlalo.
Kuphephe ukwenzakala kufuneka kwakhona master ubuchule bothintelo, kwinkqubo ukubaleka kunye nokuwa emoyeni, musa ukunyathela ibhola okanye iinyawo zabanye abantu, ngoko ke lula ukukruneka idolo okanye iqakala joint.Ekwindla, ingalo kufuneka inikele ingqalelo kwi-buffer, funda ukuqengqeleka kwicala okanye ngasemva naphambili, ungabambeli.
Bopha i-ankle yakho ngexesha loqeqesho kunye nokhuphiswano ukukhusela i-sprain kunye nokugqoka.Ukongeza, ukuthintela ukulimala kwengqiniba, idolo kunye nethole, iipads zengqiniba, iipads zamadolo kunye neentambo zomlenze kufuneka zisetyenziswe.
Emva koqeqesho okanye ukhuphiswano, imisebenzi efanelekileyo yokuphumla ngokomzimba nangokwengqondo, kunceda ukuphelisa ukukhathala, ukukhawuleza ukupheliswa kwe-lactic acid, ukunciphisa umthwalo wengqondo, ukukhulula ubunzima bemisipha.Eyona ndlela ilula kukuphefumlela phezulu, okanye usebenzise indlela oyithandayo yokuphumla ngengqondo, okanye wenze ijimnastics.Gcoba kakuhle amathanga, amathole, isinqe kunye nomva ukuze uphumle imisipha.
Ukunciphisa ukulimala kunye nokunxiba, eyona ndlela isisiseko kukunciphisa ubunzima kunye nokwandisa amandla emisipha ukunciphisa umthwalo odibeneyo kunye nokuphucula ukuzinza kwentshukumo edibeneyo.Ubunzima obuninzi bunokubangela ukuguga kunye nokukrazula kwamalungu.Kule meko, xa i-sprain, iqondo lokulimala liya kuba nzima.Ke ngoko, zonke iintlobo zokuzilolonga zokuphucula amandla emilenze ephezulu, isifuba, isinqe, umva kunye namalungu asezantsi kufuneka ziqhubeke.Amandla emisipha elungileyo anokugcina ukuzinza komdibaniso ngamnye ngexesha lokuzilolonga kunye nokunciphisa amathuba okulimala kakhulu.
Ixesha lokuposa: Apr-27-2022