Anthu othamanga marathon ndi oyendayenda nthawi zambiri amafuna kupwetekedwa mtima musanayambe kapena pa marathon. Mutha kudzuka m'mawa oyendetsa mutu, kupweteka kwa minofu, kapena kupweteka kwa nyamakazi. Kapena, mungafunike kumwa mankhwala mukamayamba kumva ululu panthawi ya marathon kapena chifukwa mukuganiza kuti zidzathetsa ululu mutatha. Kodi kupweteka komwe kumatulutsira ndi kotetezeka bwanji, kapena kodi musapewe kutenga iliyonse ya iwo?
Ndibwino Kupewa Kupwetekedwa Kwachisoni Pambuyo ndi Panthawi ya Marathon
Mwamwayi, kupweteka kwa ululu kungayambitse mavuto pa marathon. Kafukufuku wa anthu okwana 4,000 othamanga marathon anapeza maulendo asanu ndi awiri omwe amachititsa mpikisano pakati pa anthu omwe adathamanga kupweteka kwa mpikisano musanayambe mpikisano. Vuto lalikulu kwambiri linali kupsa mtima kwa m'mimba. Dokotala wodziwa zachipatala ku Marathon Directors College adalangizanso kupewa kupezetsa ululu musanafike pa nthawi ya marathon.
Ngati nthawi zonse mumamva kupwetekedwa mtima chifukwa cha vutoli, kambiranani nawo pogwiritsa ntchito maulendo autali komanso maulendo a marathon ndi dokotala wanu. Angakhale ndi uphungu wa momwe angagwiritsire ntchito ndi liti.
Mavuto ndi NSAIDs
Mankhwala odalirika omwe sagwiritsidwe ntchito ndi anti-inflammatory mankhwala ndi ibuprofen (Advil) ndi naproxen sodium (Aleve). Zili ndi zotsatira ziwiri: mpumulo wopweteka komanso kupewa kutupa. Zimatha kuyambitsa matendawa komanso zimachepetsera impso.
Phunziro la marathon, azungu asanu omwe adatenga ibuprofen adanena kuti ali kuchipatala omwe ali ndi impso zosakhalitsa.
Ngati mukukonzekera kugwiritsa ntchito mankhwalawa musanayambe kapena pa nthawi ya marathon, muyenera kuwagwiritsa ntchito pamaphunziro anu otalika kwambiri kapena kuyenda kuti muwone ngati angathe kupirira nawo komanso ngati ali ndi vuto.
Ngakhale simungakhale ndi mavuto ndi NSAIDs, mukuyika thupi lanu pansi pa zovuta kwambiri kwa 26.2 miles ndipo mungakhale ndi zosayembekezereka.
Mavuto ndi Acetaminophen (Tylenol)
Acetaminophen ali ndi zotsatira ziwiri: mpumulo wa kupweteka ndi kuchepa kwa malungo. Zikhoza kukhala poizoni kwa chiwindi mukatenthedwa kwambiri komanso mukupanikizika, monga pamene mukuyenda kapena kuyenda mumtunda wa marathon, mukupanga makamaka ntchito yogwiritsira ntchito mitengo. Anthu ena amatha kusokonezeka ndi acetaminophen, omwe kale amadandaula ndi marathoners.
Chiwindi chanu chimagwira ntchito yambiri yolepheretsa acetaminophen, ndipo kusiyana kwa mlingo wa mankhwala ndi mlingo wa poizoni uli ndi kusiyana kochepa kuposa kwa NSAID. Ngati simukudziwa momwe mukugwiritsira ntchito, mukhoza kuwononga chiwindi chanu kosatha, ndipo kuwonjezera pa mankhwala sikungatheke.
Mavuto ndi Aspirin
Aspirin imakhala ndi zotsatira ziwiri: mpumulo wa kupweteka ndi kuchepa kwa malungo. Imalepheretsanso kuti magazi athetse bwino anthu ambiri. Izi zingabweretse magazi ambiri ngati mukuvulala, ndipo akatswiri akuganiza kuti muli ndi kachilombo koyambitsa magazi ndipo mumatuluka makilomita 26.2 mukudula miyendo yanu ndi miyendo yanu pa marathon.
Anthu ambiri amamva kupwetekedwa mtima komanso kutuluka m'mimba mwa aspirin. Phunziro lalikulu la marathon, azungu anayi omwe adatenga aspirin adanena kuti ali kuchipatala ali ndi magazi ndipo awiri ali ndi ziwalo za mtima.
Anthu ambiri amatenga aspirin yaing'ono nthawi zonse monga momwe adalangizidwira. Mudzadziwa momwe zimakukhudzirani pa maphunziro anu ataliatali.
Mowa
Mowa mukamathamanga sulangizidwa, makamaka ngati mutenga mankhwala ena opweteka. Mukhoza kudutsa mwamwayi pafupi ndi mapeto a mpikisano ndi magulu opatsa mowa. Ndi bwino kuwadutsa ndikudikirira mpaka mutabwerera kunyumba ndi madzi oyenera mpaka mutakondwerera mowa wambiri.
Pamene adakondwera, gulu la otsogolera a College of Marathon linanena kuti mowa umatulutsa madzi, mavitamini, mchere, ndi kupweteka pamene atengedwa pa marathon. Ndipotu, dokotala wina adalongosola kuti ndi njira yothetsera msanga kwa mitsempha ya minofu. Mtsogoleri wa masewera a Portland Marathon a Les Smith kamodzi adayesa kumwa mowa kuti adziŵe yekha panthawi ya marathon ndipo zotsatira zake zinali "Pamene ndinatsiriza, ndinakopeka." Zinanenedwa kuti mowa umachepetsa masewera a masewera, "Zinali pang'onopang'ono."
Musayesere kanthu katsopano pa Tsiku la Race
Ndi bwino kupeŵa kupweteka kwapweteka musanayambe kapena pa marathon. Gwiritsani ntchito masiku anu ophunzitsira kuti muyese momwe mumamvera ngati mukuyenda kapena kuyenda popanda kupweteka kwapweteka, ndipo zotsatirapo zomwe mumakhala nazo ngati mutagwiritsa ntchito kupweteka. Monga nthawizonse, musayese kanthu kena katsopano pa tsiku la mpikisano.
> Zotsatira:
> Küster M, Renner B, Oppel P, Niederweis U, Brune K. Kugwiritsa ntchito njira zolimbana ndi marathon komanso kudwala kwa mtima, m'mimba komanso m'mimba. BMJ Open . 2013 Apr 19; 3 (4). pii: e002090. lembani: 10.1136 / bmjopen-2012-002090. Sindikizani 2013.
> Kalasi yamalamulo a Marathon. Nyumba ya msonkhano, Portland, Oregon, pa October 6, 2005.