Malangizo Oletsa Kupewa ndi Kupatsirana kwa Masewera

Nthawi zonse ndi bwino kupewa ndi kuvulaza kusiyana ndi kupulumuka kwa mmodzi, kotero kuphunzira ndikutsatira malangizo owopsa oletsa kuvulaza ndi gawo limodzi. Njira yabwino yopewera kuvulala ndiyo kukonzekera masewera anu, mwakuthupi ndi m'maganizo. Musapite kumapeto kwa masewera olimbitsa sabata pochita zambiri kuposa momwe maphunziro anu amavomerezera. Komabe, muyeneranso kulingalira maphunziro ndi kupuma kuti mupewe kuvulala koopsa.

Tsatirani malangizo awa:

1. Valani ndi kugwiritsa ntchito gear yoyenera pa masewera anu, kuphatikizapo helmets, mapepala, nsapato, magalasi a magalasi, magolovesi ndi zovala zobvala ngati kuli koyenera.
2. Kumvetsa malamulo ndi kuwatsatira. Iwo ali pa malo pa chifukwa.
3. Wotentha pang'onopang'ono musanachite ntchito. Izi ndizofunikira makamaka m'maseŵera omwe amafunika kuyenda mofulumira, mwamphamvu, monga basketball, ndi mpira.
4. Nthawi zonse muzigwiritsa ntchito makina oyenera a masewera olimbitsa thupi mobwerezabwereza. (tennis, baseball, golf). Ngati ndi kotheka, phunzirani maphunziro kuchokera kwa mphunzitsi wodziwa bwino kapena wophunzitsa.
5. Mvetserani ku thupi lanu . Ululu ndi chizindikiro chochenjeza cha kuvulala. Musagwire ntchito kupweteka koma imani kapena kuchepetsani ntchito yanu mpaka ululu utatha.
6. Phunzitsani masewera anu. Gwiritsani ntchito maphunziro apadera kuti mukonzekere masewera anu.
7. Sitima yapamtunda ya chikhalidwe chonse ndi kulola minofu yapadera kuti ipumule. Maphunziro a pamtunda adzathandizanso kuchepetsa kukhuthala komanso kusalimba.

Nsonga Zodzichepetsa Zowonongeka

Ngati mukuvutika kwambiri, monga vuto kapena kukoka, nthawi yomweyo yesani ntchito ndipo mugwiritse ntchito njira ya mankhwala ya RICE. RICE imaimira Mpumulo, Mdima, Kuponderezana, ndi Kukula.

1. Mpumulo udzateteza kuvulaza kwina ndipo kudzapangitsa kuchiritsidwa.
2. Ice lidzasiya kutupa. Amapanga mitsempha yowonongeka ya magazi ndipo amaletsa magazi m'madera ovulalawo.

1. Kuponderezana kumapitirira malire kutupa ndikuthandizira ophatikizidwawo.
2. Kukula kumagwiritsa ntchito mphamvu yokoka kuti achepetse kutupa mu malo ovulala pochepetsa kuchepa kwa magazi.

Ndikofunika kuyamba RICE mutangotha ​​kuvulala ngati n'kotheka. Gwiritsani ntchito pepala kapena thaulo kuti muteteze khungu ndikugwiritsira ntchito madzi nthawi yomweyo. Kenaka tsembani bandeti lotsekeka pafupi ndi ayezi ndi kuvulazidwa dera lanu.Sindikulumikize izi mwamphamvu kuti mudule magazi, koma ziyenera kukhala zopanda pake. Siyani chisanu kwa mphindi 15 kapena maola atatu kapena kuposerapo. Pamene kutupa kwacheperachepera, mukhoza kuyamba kuyendetsa bwino maulendo olimbitsa thupi.

Nthawi Yomwe Muwone Dokotala

Ambiri amavulazidwa kwambiri pogwiritsa ntchito RICE, koma kuvulala kwina kumafunika kuwonedwa ndi kuchiritsidwa ndi dokotala. Muyenera kuyitanira dokotala wanu mukakumana ndi zotsatirazi:

• ululu wopweteka kapena ngati kupweteka kumapitirira kwa masabata opitirira awiri mu mgwirizano kapena fupa.
• ululu umatuluka kumalo ena a thupi
• mwakhala 'akusonyeza chikondi.' Izi zikutanthauza kuti mungathe kupweteka mwa kukanikiza kumadera ena, koma kupweteka sikupangidwe pamtundu womwewo kumbali ina ya thupi.
• Muli ndi vuto lililonse pamagulu omwe amachititsa kutupa kwakukulu. Ngati simunasankhidwe, kuvulazidwa pamodzi kungakhale kosatha.

• simungathe kusuntha gawo lovulala.
• Pali chifuwa chokhazikika, kukulira kapena kufookera kudera lovulala.
• Kuvulaza kwanu sikuchiritsa masabata atatu.
• muli ndi matenda ndi mafinya, mitsempha yofiira, malungo, kapena ma lymph node.

Kuchokera pa Zovulala

Machiritso ovulala pa masewera amatha kutenga nthawi. Pambuyo pobereka, kuchepa kumadalira magazi. Magazi abwino amatithandiza kusuntha maselo, mpweya, ndi maselo ogonjetsa matenda ku malo owonongeka kuti akonzekere. Ochita maseŵera amakhala ndi magazi abwino ndikuchiza mofulumira kuposa omwe ali ndi matenda aakulu, osuta fodya, kapena omwe ali ndi moyo wosakhala chete.

Potsirizira pake, nthawi yochiritsira imasiyanasiyana kuchokera kwa munthu ndi munthu, ndipo simungathe kukakamiza kuti ichitike.

Kwa wina woganiza bwino, zotsatirazi ndizo kutalika kwa nthawi kuti achiritse zovulala zosiyanasiyana:

• Chidutswa chala kapena chala chake: masabata 3 mpaka 5.
• Kutsekemera kwapasuka: masabata 6 mpaka 10.
• Mphuno yamphongo: yaying'ono - masiku asanu; - masabata 3 mpaka 6.
• Chisokonezo chosavuta: masiku asanu.
• Minofu imakoka: masiku angapo mpaka masabata angapo. Izi zimadalira kukula ndi malo a chovulalacho.
• Kulekanitsa pang'ono: masiku 7 mpaka 14.

Kubwerera ku Masewera Atatha Kuvulazidwa

Kuchiritsa nthawi ya kuvulaza kulikonse kungakhale kotalika ngati mutabwerera kuntchito posachedwa. Musagwiritse ntchito gawo lovulala ngati muli ndi ululu panthawi yopumula. Ngati gawo lovulala silikuvutitsanso kupumula, yambani kuwonetsa pang'onopang'ono ndi zosavuta zozizwitsa. Ngati mumamva kupweteka, imani ndi kupumula. Pakapita nthawi, mukhoza kubwerera kuntchito pamtunda wotsika kwambiri, ndi kumanga msinkhu wanu wapitawo. Pitirizani kuchita masewera olimbitsa thupi pokhapokha mutatha kuchita popanda kupweteka.

Mungapeze kuti gawo lovulala tsopano likukhudzidwa kwambiri kuti livulazidwenso ndipo muyenera kumvetsera mwachidwi zizindikiro zilizonse zochenjeza. Kukhumudwa, aches, ndi kukangana ziyenera kuvomerezedwa kapena mungathe kuvulazidwa kwambiri. Ndipo potsirizira pake, bwererani kumtunduwu ndikupanga njira zothandizira kuvulaza kuyambira tsopano.

_Zotsatira:

_{Bwererani Kusewera Zotsatira. [http://www.aoasm.org/handouts/ReturnToPlay.pdf]. American Orthopedic Society for Sports Medicine.}

_{Buku la Sports Medicine Book ; James Garrick, MD ndi Peter Radetsky, Ph.D.}