Kukhala ndi vuto lovulaza sikusangalatsa konse, ndipo kupita kwa dokotala chifukwa chovulazidwa kungakhale vuto lalikulu ndi ndalama. Koma kuvulala kwakukulu kumayankha bwino kwa RICE kudziletsa , ndipo ena othamanga amagwiritsa ntchito mankhwala ena apanyumba kuti athetse kapena kulepheretsa kuvulala kapena matenda. Pano pali zochepa - mwinamwake zachilendo, koma zothandiza - mankhwala a kunyumba a amishonale.
1 - Msuzi wa Cherry Wopweteka Minofu.
Madzi a Cherry ndi chakumwa china chimene akhala akuchikonda kwa othamanga komanso makosi koma amakhalanso ndi sayansi kuti ayimbenso mobwerezabwereza monga momwe mungathere kupweteka kwa minofu. Madzi a Cherry ali ndi mankhwala achilengedwe oletsa-kutupa omwe angachepetse kupweteka kwa minofu ndi kutupa. Ophunzira pa phunziro limodzi omwe ankamwa ma ounces 16 tsiku lililonse masiku atatu asanayambe kugwira ntchito mwakhama, amamva kupweteka kwa minofu patapita masiku awiri.
2 - Msuzi wa Pickle wa Muscle Cramps.
Ngati mukuvutika ndi miyendo yamapazi nthawi yaitali ndi mafuko, ndipo mwayesa mankhwala osiyana, mungafune kupereka madzi a pickle. Kuyambira kale, madzi a msuzi akhala akukonzekera kuti azisokoneza minofu ndi ena othamanga ndi makosi, ndipo phunziroli limapereka chithandizo chodalirika ku mankhwalawa.
3 - mpira wa masewera.
Ngakhale kuti pali ma roller ndi mipira zambiri pamsika, ambiri othamanga amalumbira pogwiritsa ntchito mpira wa tennis kuti athe kumasula minofu. Kuchita masewera olimbitsa thupi, mumangokhala pansi pa mpira ndikusungira pafupi pomwe mukukumana ndi malo owoneka bwino kapena minofu. Kenako mumagwiritsa ntchito kulemera kwa thupi kuti mugwiritse ntchito molimbika mozungulira ndi kubwerera kutsogolo. Maseŵera abwino kwambiri a masewera a tenisi ndi nsana, chiuno, ndi chiuno chifukwa ndizosavuta kugwiritsa ntchito zovuta zotsatizana.
4 - Zowonongeka Zamasamba monga Ice Pack.
Zedi, inu mukhoza kupanga anu ayezi paketi . Koma thumba la zigoba zozizira zimagwira ntchito bwino, ngati si bwino. (Pali zina zokhudza momwe nandolo zowonongeka zimangofanana ndi mwendo wanu.) Onetsetsani kuti mumakumba thumba la ndiwo zamasamba mu thaulo, monga momwe mungayankhire piringu, kotero kuti simukuyiyika mwachindunji khungu.
5 - Thirani tepi kuti muteteze mabelitseni a pamapazi.
Anthu othamanga omwe amatha kuyenda mofulumira nthawi zina amatha kuyesa chilichonse kuti ateteze atsopano. Ena agwiritsira ntchito tepi yapamtunda ngati njira yothandizira bwino pogwiritsira ntchito "malo otentha" - kapena kukwiyitsa, malo ochepetsetsa - asanayambe kuthamanga. Lingaliro ndilo kuti tepi yamatope imateteza phazi ku chisokonezo kuchokera ku nsapato zanu, zomwe zimayambitsa zotupa. Koma musaike makatani atenge mabulter omwe apanga kale - ndi bwino kumamatira ndi nsalu zomangidwa kuti zikhale zotupa, kupewa matenda otheka ndi kuchotsa kupweteka.
6 - Gulu la Golf la Massage.
Golide ndi chida china chabwino chokita minofu, makamaka pazinthu za mapazi monga plantar fasciitis. Mukhoza kuyendetsa mpira pansi pa phazi lanu. Zingakhale zopweteka poyamba, koma ngati mumazichita kamodzi pa tsiku (15-30 mphindi) kwa masiku angapo, muyenera kuzindikira zotsitsimutsa m'madera ena.
Zotsatira:
"Kulepheretsa kuganiza bwino kwa magetsi a minofu opangidwa ndi magetsi mumtundu wa anthu omwe amachititsa anthu kukhala odzichepetsa." Med Sci Sport Exerc 2010 May; 42 (5): 953-61.
Connolly, DA J. "Kuchita bwino kwa mchere wa chitumbuwa kumaphatikizapo kuteteza zizindikiro za misala" Br J Sports Med 2006; 40: 679-683 Miller, KC.