Amathiphu asheshayo
- Khuphula isikhathi, ibanga, noma isisindo ngamaphesenti angu-10 ngesonto.
- Fudumeza imizuzu emihlanu ngokunyakaza okulula ngaphambi kokuqala.
- Ubuhlungu obubukhali noma bwelunga busho ukuma, hhayi ukucindezela.
Kukhona uhlobo oluthize lokukhungatheka oluza nokulimala ngenkathi uzama ukuzinakekela. Ekugcineni uthole ugqozi. Wafika. Manje idolo lakho liyabuhlungu njalo lapho ukhwela izitebhisi, futhi umzila obuziqhenya ngawo umisiwe.
Kwenzeka cishe kuwo wonke umuntu onyakazisa umzimba wakhe isikhathi eside ngokwanele. Izindaba ezinhle ukuthi ukulimala okuvamile esihlangabezana nako akuyona inhlanhla embi. Kulandela amaphethini, futhi uma usukwazi ukubona amaphethini, ungahlala phambili kwawo kakhulu. Akukho kulokhu okudinga ukuba yimbutho yezemidlalo noma ukwazi noma yini yobuchwepheshe. Kakhulu kuphelela ekuhambeni kancane kunalokho intshisekelo yakho ekufuna ukwenze.
Izindlela ezimbili abantu abavame ukulimala ngazo
Ukulimala kokuzivocavoca kuvame ukuwela emakhempini amabili.
Olokuqala uhlobo olungazelelwe. Iqakala eligoqekayo, umsipha odonsekayo, umhlane oshintshiwe uma uphakamisa into ngendlela engalungile. Lokhu ukulimala okusheshayo, futhi kuvame ukuvela emzuzwini owodwa wesimo esibi, imisipha ebandayo, noma ukucindezela umthwalo osindayo ngaphambi kokuba umzimba wakho uwulungele.
Uhlobo lwesibili luyanqwabelana kancane kangangokuthi awuqapheli lapho luqala. Lolo ukulimala kokusetshenziswa ngokweqile, futhi luyigibe elivame kakhulu kubantu ababuyela ekuzivocavoceni. Idolo lomgijimi, ubuhlungu bomlenze, izicubu ezibuhlungu endololwaneni noma ehlombe, ubuhlungu besithende. Ngokusho kwe-Mayo Clinic, lokhu kuvela ekuphindaphindeni ukunyakaza okufanayo ngenkathi ukhuphula ukuqeqesha kwakho ngokushesha kunokuba izicubu zakho zingakwazi ukuzivumelanisa. Imisipha iqina ngokushesha. Izicubu namathambo kuthatha isikhathi eside ukufinyelela. Uma ugijima ngaphambi kwaleso sikhala, izingxenye ezipholisa kancane ziqala ukukhononda.
Lona ngumqondo owodwa owusizo kakhulu lapha. Umzimba uyazivumelanisa. Umane uzivumelanisa ngewashi lawo, hhayi elakho. Ukulimala okuningi umzimba ucela isikhathi esengeziwe kunalokho owawunikeza.
Khuphula ngamaphesenti acishe abe yishumi
Uma ukhumbula umthetho owodwa, wenze lo. Isiqondiso esisetshenziswa kabanzi ukukhuphula ukuthi uqeqesha isikhathi eside kangakanani, ibanga elingakanani, noma kanzima kangakanani ngokungeqi amaphesenti acishe abe ngu-10 ngesonto. Uma uhambe imizuzu engu-20 kuleli sonto, hlosa cishe engu-22 esontweni elizayo, hhayi engu-40. Uma uphakamise isisindo esithize ngokukhululeka, engeza inani elincane, hhayi ukugxuma okukhulu.
Kuzwakala kucishe kuhamba kancane kakhulu. Yilelo phuzu. Izilinganiso zibonisa ukuthi ingxenye enkulu yokulimala kokugijima ilandelela emaphutheni okuqeqesha, kakhulu ukwengeza umthamo ngokushesha. Amaphesenti ayishumi ngesonto asanqwabelana abe yintuthuko yangempela ezinyangeni ezimbalwa, futhi ufinyelela lapho ngaphandle kokuhlala emaceleni.
Nazi ezinye izindlela zokunika umzimba wakho indawo:
- Kusakaze. Izikhathi ezintathu noma ezine eziphakathi esontweni zinomusa kunomzamo owodwa omkhulu wempelasonto. Iphethini le-"weekend warrior" liyisethi eyaziwayo yokulimala.
- Xuba izinhlobo ezehlukene zokunyakaza. Uma ugijima, engeza ukugibela ibhayisikili noma ukubhukuda. Ukusebenzisa imisipha ehlukene ngezinsuku ezehlukene kuvumela leyo esetshenziswe ngokweqile ukuba ilulame.
- Yakha izinsuku zangempela zokuphumula. Ukuphumula akukona okuphambene nokuqeqesha. Yilapho ukuzivumelanisa kwenzeka khona ngempela.
Fudumeza, ngisho uma ujahile
Ukufudumeza akukona nje inkambiso. Imisipha ebandayo iqinile kakhulu futhi inethuba eliphezulu lokudonseka. Imizuzu emihlanu yokunyakaza okulula ngaphambi kokuqala, ukuhamba ngokushesha ngaphambi kokugijima, ukuphinda okulula ngaphambi kokulayisha isisindo, kukhuphula isilinganiso senhliziyo yakho futhi kufaka igazi emisipheni ozoyisebenzisa. I-Mayo Clinic iphawula ukuthi ukufudumeza ngale ndlela kunganciphisa ngokubalulekile ingozi yokulimala kwemisipha.
Gcina ukufudumeza kumnene futhi kuqondene nalokho ozokwenza. Gcina ukuzelula okude, okubanjiwe kwaze kube kamuva, uma imisipha yakho isifudumele.
Isimo sinqoba amandla
Kuyalinga ukujaha izisindo ezisindayo noma izikhathi ezisheshayo ngaphambi kokuba ubuchule bakho buqine. Lokho kuphambene. Isimo esibi sigxilisa ingcindezi emalungeni nasezicutshini ezingafanele, okuyiyo kanye indlela ukulimala okuhamba kancane okuqala ngayo.
Uma umusha ekunyakazeni, kufanele izikhathi ezimbalwa nomuntu ongakubuka, umqeqeshi, ikilasi, umeluleki, ngisho nevidiyo enhle ohlola isimo sakho ngayo esibukweni. Sebenzisa izicathulo ezifanele umsebenzi wakho bese uzishintsha lapho sezigugile. Futhi lalela umehluko phakathi komzamo nobuhlungu. Ukukhathala kwemisipha nobuhlungu obumnene bosuku olulandelayo kuvamile. Ubuhlungu obubukhali, obuqondile, noma bwelunga buyisexwayiso sokuma.
Uma kukhona okuhamba kabi
Ukudonseka nokukhwesha okuncane kuyingxenye yempilo esebenzayo, futhi okuningi kuyalulama ngokwako ngokunakekela okuncane. Ezinsukwini ezimbili zokuqala, indlela ejwayelekile isasiza: phumuza indawo, sebenzisa iqhwa isikhathi esifika cishe emizuzwini engu-20 ngesikhathi ngendwangu phakathi kweqhwa nesikhumba sakho, kubophe kancane ukuze kusekele, bese ukugcina kuphakanyisiwe uma ukwazi. I-NHS isikisela ukugwema ukushisa, utshwala, nokuhlikihla kulezo zinsuku zokuqala, njengoba kungakhuphula ukuvuvukala.
Bese ubuyela kancane esikhundleni sokukuhlola ngomzamo ogcwele.
Okunye ukulimala kudinga okungaphezu kokunakekela kwasekhaya. Ngokusekelwe esiqondisweni se-NHS, uhlolwe ngokushesha uma uzwe ukudabuka ngomzuzu wokulimala, uma indawo ibukeka yonakele noma ikhomba ngengeli engajwayelekile, uma iqanda noma yayoyana, uma isikhumba siphenduka luhlaza okwesibhakabhaka noma sizwakala sibanda, noma uma umane ungakwazi ukubeka isisindo kuyo noma ukuyinyakazisa. Futhi uma into ingathuthuki ngemuva kwamasonto ambalwa okuphumula, lokho kufanele ucingele udokotela noma udokotela wokuvuselela imisipha (physiotherapist) esikhundleni sokucindezela.
Akukho kulokhu okumele kukwenze wesabe ukunyakaza. Ukunyakaza kungenye yezinto ezinomusa kunazo zonke ongazenzela umzimba wakho nengqondo yakho, futhi abantu abahlala besebenza amashumi eminyaka akubona abangalokothi babuhlungu. Yilabo abehla ngesikhathi, balulame, babuye. Okuhamba kancane kunalokho okufunayo kusengaphambili.
Uma unesimo senhliziyo, isifo esiqhubekayo, ukulimala okwedlule, noma ubuyela ngemuva kwekhefu elide, xhumana nodokotela wakho ngaphambi kokwandisa. Ingxoxo emfushane manje ingakonga izinyanga kamuva.
Imithombo
- Mayo Clinic, Overuse injury: How to prevent training injuries
- NHS, Sprains and strains
- Cleveland Clinic, Should You Still Use the RICE Method for an Injury?