Chigamulo Chotsatira Zida Zotchuka Zothamanga 5

Zamkati

• Kinesio Athletic Tape
• Compression Wear
• Oyendetsa thovu
• Mabondo Omangirira
• Masamba a Ice
• Onaninso za

Pachinthu chomwe mungathe (mongoyerekeza) kuchita opanda nsapato ndi maliseche, kuthamanga kumabwera ndi zida zambiri. Koma zikuthandizani kuthamanga kapena kungovulaza chikwama chanu? Tidalemba akatswiri apamwamba pamasewerawa komanso kafukufuku waposachedwa kuti tipeze momwe zida zisanu zotentha-pakali pano zimagwirira ntchito bwino.

Kinesio Athletic Tape

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Mukapita kumzere wampikisano uliwonse, mudzawona anthu okutidwa ndi tepi yonyezimira yomwe imalonjeza kukuthandizani kupyola mabala, mawondo oyipa, ndi zovulala zina osamva kupweteka kwenikweni. Kutambasula kuchokera kumalekezero kupita kumapeto ena a minofu yopatsidwa, akuti imathandizira kapena kulepheretsa kuti minofu iwonongeke poyiyankha, malinga ndi katswiri wazamankhwala Michael Silverman, wotsogolera wa Tisch Performance Center ku Hospital for Special Surgery. "Ngati mnofu ukugwira ntchito kwambiri, umatseka. Kapenanso ukayembekezere."

Chigamulo: Kafukufuku wofalitsidwa mu Journal of Manipulative Physiotherapy akuwonetsa kuti tepiyo itha kupereka zotsatira zofananiranso zaubwino kuzithandizo zamankhwala monga kutikita minofu. Janet Hamilton, katswiri wa masewera olimbitsa thupi ku Running Strong ku Atlanta anati: Kuti mupeze zotsatira zabwino, Silverman amalimbikitsa kuti mupite kukaona Katswiri wa Kinesio Taping-kapena CKTP mwachidule.

Compression Wear

iStock

Mavalidwe olimba komanso otambasuka kwa othamanga-kaya ngati sock, kabudula, kapena mkono kapena manja a ng'ombe pofinya mbali yomwe yakhudzidwayo kuti magazi asagwirizane, akutero Hamilton. Ndipo ndi magazi ochulukirapo omwe amawabwezeretsa m'mitima yawo kuti ayambirenso, othamanga omwe amawavala amayembekeza kuthamangira kutali, mwachangu, komanso osapweteka pang'ono.

Chigamulo: Kafukufuku pano ndi wosakanikirana, koma akatswiri onse amavomereza masokosi oponderezedwa (kapena zida zilizonse zopondereza pankhaniyi) sizosintha kwenikweni. Komabe, zimenezi sizikutanthauza kuti sangathandize. Mwachitsanzo, kafukufuku wina wampikisano wothamanga mu Zolemba Za Mphamvu ndi Zowongolera adapeza kuti omwe amavala pansi pa bondo samathamanga, koma anali ndi mphamvu zokulirapo pamapazi atamaliza kuyesa kwa 10-km. Kafukufuku akuwonetsa kuti othamanga omwe amavala zida zodzikakamiza samamva kupweteka kwa mwendo komanso kuchepa kwamankhwala othira magazi atatha kugwira ntchito, zomwe zingapangitse kuti achire mwachangu, akutero a Silverman. "Ngati mukumva kuti zikukuthandizani, pitani."

Oyendetsa thovu

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Ngati mudatulukapo, mukudziwa momwe zimapwetekera-komanso momwe zimayenera kuchepetsa kupweteka ndikuchira mwachangu. Koma zimagwira ntchito bwanji? Mtundu wa kumasulidwa kwa myofascial, umayenera kusalala ndi kutalikitsa minofu yolimba pophwanya zomatira ndi zipsera zomwe zimakhala paminofu yakuya panthawi yochita masewera olimbitsa thupi, akufotokoza Silverman.

Chigamulo: Akatswiri onse amavomereza kuti zimagwiradi ntchito. "Pogwiritsidwa ntchito nthawi zonse, kuponyera thovu kumatha kuwonjezera kuyenda, kuchepetsa kupweteka kwa minofu, komanso kusintha kusinthasintha," atero a Anthony Wall, akatswiri azolimbitsa thupi komanso oyang'anira maphunziro ku American Council on Exercise. Ingokumbukirani: Kusinthasintha ndikofunikira kwambiri kuposa momwe mumayakira. Ndipo-ngakhale zingakhale zovuta poyamba-ndikofunikira kupuma kudzera mu zowawa kuti musangalale minofu yanu. "Mukamasuka, mumatha kupsinjika. Minofu yanu sikulimbana ndi mphamvu imeneyi," atero a Wall, omwe amanenanso kuti mutha kupukutira pang'ono musanachite masewera olimbitsa thupi kuti muwonjezere magazi ndi kutentha minofu yanu. .

Mabondo Omangirira

Zowonjezera

Pali chifukwa chake "bondo loyipa" ndilofanana kwambiri ndi "bondo wothamanga": Pafupifupi 40% ya zovulala zonse zomwe zimachitika pa bondo. Ndipo zingwe za mawondo - pomwe zimasiyana kukula, mawonekedwe, ndi zinthu - zonse zingathandize kuchepetsa ululu, sichoncho?

Chigamulo: Ndi Band-Aid, osati mankhwala-onse. "Gwiritsani ntchito pang'ono," Wall akulangiza, yemwe akuwonetsa kuti kupereka chithandizo chakunja kungangogulitsa bondo lanu pano. Muyeneranso kudziwa chomwe chikuyambitsa vutolo ndikuchikonza. Hamilton akuti: "Cholimba kwambiri padziko lapansi ndikulimbitsa kwakukulu paminyewa yopangidwira bondo." "Izi zikutanthauza gulu lamphamvu kwambiri lamphamvu, ma glute olimba, ma quads, ndi khosi. Ndipo musaiwale za minofu ya ng'ombe. Imawoloka bondo!"

Masamba a Ice

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Mzere woyamba wa chitetezo pafupifupi pafupifupi kuvulala kulikonse ndi R-I-C-E (Mpumulo, Ice, Compression, Elevation). Koma m'zaka zaposachedwa, othamanga achoka pakunyamula phukusi pachikwangwani chovulazidwa ndikukhala momvetsa chisoni m'chifa cha ayezi kuti apewe kuvulala komanso kuchira mwachangu, a Silverman.

Chigamulo: Silverman ananena kuti: “Thupi lanu limapsa kwambiri pakapita nthawi yaitali, ndipo madzi oundana angathandizedi kuletsa zimenezi,” akutero Silverman, yemwe ananena kuti kutupa kungachititse kuti minofu ina ingosiya kugwira ntchito, zomwe zingachititse kuti munthu ayambe kunjenjemera, kusayenda bwino, ndiponso kuvulala. Kodi simungapirire kuzizira? Hamilton wapeza kuti othamanga ake amamva mpumulo kumadzi ozizira monganso ozizira. "Osewera anga ambiri akuti mphindi 10 zikuwoneka ngati zothandiza ngati 20," akutero.

Onaninso za