Yadda za a guji raunin motsa jiki

Motsa jiki na yau da kullun yana da kyau ga jikinku kuma yana da aminci ga mafi yawan mutane. Koyaya, tare da kowane irin aiki, akwai damar da zaku iya cutar da ku. Raunin motsa jiki na iya zama daga damuwa da rauni zuwa ciwon baya.

Tare da ɗan shiri, zaku iya hana rauni kuma ku zauna lafiya yayin motsa jiki.

Wasu daga cikin sanadin raunin motsa jiki sun haɗa da:

• Motsa jiki kafin jikinku ya dumama
• Maimaita motsi ɗaya maimaitawa
• Rashin samun cikakkun tsari don aikinku
• Ba hutawa tsakanin motsa jiki ba
• Turawa jikinka da karfi ko da sauri
• Yin aikin motsa jiki wanda yayi nauyi sosai don matakin lafiyar ku
• Ba amfani da kayan aiki masu dacewa

Jin dumi kafin motsa jiki jininki yana gudana, yana dumama tsokoki, kuma yana taimaka muku guji rauni. Hanya mafi sauki don dumama shine motsa jiki a hankali na fewan mintocin farko, sannan ɗaukar matakin. Misali, kafin ka fara gudu, ka taka da sauri na mintina 5 zuwa 10.

Hakanan ya kamata ku kwantar da hankali bayan motsa jiki don dawo da bugun zuciyar ku da zafin jikin ku zuwa ga al'ada. Kwantar da hankalinka ta hanyar ƙare maka aikinka a hankali a hankali na mintuna 5 zuwa 10 na ƙarshe.

Don zama mai sassauci, ya kamata ka miƙa akalla sau 2 a mako. Amma ba a sani ba ko miƙewa yana taimakawa rage rauni.

Kuna iya shimfidawa ko bayan kun dumama ko bayan kun motsa jiki.

• Kada a miƙa tsokoki masu sanyi.
• Riƙe shimfidawa ba zai wuce sakan 15 zuwa 30 ba.
• Kar a billa.

Idan baku kasance masu aiki ba, ko kuma kuna da halin lafiya, kuyi magana da mai ba ku kiwon lafiya don tabbatar kuna da ƙoshin lafiya don motsa jiki. Tambayi wane nau'in motsa jiki zai iya zama mafi kyau a gare ku.

Idan kai sababbi ne a motsa jiki, kana iya farawa da ƙananan zaɓi kamar:

• Tafiya
• Iyo
• Yin hawan keke mai tsayayye
• Golf

Wadannan nau'ikan motsa jiki ba zasu iya haifar da rauni ba fiye da ayyukan da suka fi tasiri kamar gudu ko motsa jiki. Wasannin tuntuɓar kamar ƙwallon ƙafa ko ƙwallon kwando suma suna iya haifar da rauni.

Amfani da kayan tsaro na iya rage haɗarin rauni.

Kayan tsaro don wasanni na iya haɗawa da:

• Takalma
• Hular kwano
• Masu tsaron bakinsu
• Tabarau
• Shin masu tsaro ko wasu masu tsaro
• Kneepads

Tabbatar kun yi amfani da nau'ikan kayan aikin da suka dace don wasanninku. Misali, kar a buga wasan tanis a takalmin gudu. Sanya hular kwano, ba hular kwano ba, lokacin hawa kan hanya.

Tabbatar da kayan aikinku:

• Yayi daidai da kai
• Shin zane ne daidai don wasanku ko ayyukanku
• Yana cikin kyakkyawan yanayin aiki
• Ana amfani dashi daidai kuma koyaushe

Idan kai sababbi ne ga motsa jiki ko wasanni, ka yi la’akari da daukar darasi don koyon abubuwan yau da kullun. Koyon hanyar da ta dace don yin motsa jiki ko wasanni na iya taimakawa hana rauni. Nemi darussa a cikin yankinku ko ta hanyar wasanni ko ƙungiyoyin waje. Hakanan zaka iya la'akari da hayar mai ba da horo na sirri.

Don taimakawa hana raunin da ya wuce gona da iri, bambanta ayyukanku. Misali, maimakon gudanar da kwanaki 3 a mako, zagayowar kwana 1 da gudu 2. Zaka yi amfani da wasu tsokoki daban, kuma har yanzu samun motsa jiki mai kyau.

Ka manta tsohuwar magana "babu ciwo, babu riba." Tabbas, don haɓaka ƙarfi da kuzari, kuna buƙatar turawa jikin ku. Mabuɗin shine turawa a hankali kuma a hankali. Kuna iya tsammanin ciwon tsokoki bayan aikinku. Amma bai kamata ku taɓa jin zafi yayin motsa jiki ba. Idan kun ji zafi, tsaya nan da nan.

Kasancewa cikin gajiya a kowane lokaci yana iya zama alama ce cewa mai yuwuwar wuce gona da iri. Gabaɗaya, guji ƙara waɗannan abubuwan guda 3 a lokaci guda:

• Yawan kwanakin da kuke motsa jiki
• Tsawon lokacin da kuke motsa jiki
• Yaya da wuya kuyi aiki

Idan kuna da rauni, zaku iya ƙoƙarin magance damuwa da ɓarna a gida.

Kira mai ba ku sabis don duk wata tsoka ko raɗaɗin haɗin gwiwa da ba za ta tafi ba bayan kulawar kai.

Je asibiti nan da nan ko kira 911 ko lambar gaggawa na gida idan:

• Kuna da ciwon kirji a lokacin ko bayan motsa jiki.
• Kuna tsammani kuna da karyayyen kashi.
• Haɗin gwiwa ya bayyana daga wuri.
• Kuna da mummunan rauni ko ciwo mai tsanani ko zubar jini.
• Kuna jin sautin faɗakarwa kuma kuna da matsaloli nan da nan ta amfani da mahaɗin.

Cibiyar Nazarin gewararrun Orthowararrun Orthowararrun Americanwararrun Americanwararrun Amurka ta Amurka. Motsa jiki lafiya. orthoinfo.aaos.org/en/staying-healthy/safe-exercise. An sabunta Fabrairu 2018. An shiga Oktoba 27, 2020.

Cibiyar Nazarin gewararrun Orthowararrun Orthowararrun Americanwararrun Americanwararrun Amurka ta Amurka. Rigakafin raunin wasanni don haɓakar jarirai. orthoinfo.aaos.org/en/staying-healthy/sports-injury-prevention-for-baby-boomers. An sabunta Satumba 2019. An shiga Oktoba 27, 2020.

Orthoungiyar Orthopedic ta Amurka don Magungunan Wasanni. 'Yan wasa' albarkatun. www.stopsportsinjuries.org/STOP/Prevent_Injuries/Athletes_Resources.aspx. An shiga Oktoba 27, 2020.

Hertel J, Onate J, Kaminski T. Rigakafin rauni. A cikin: Miller MD, Thompson SR, eds. DeLee Drez & Miller na Magungunan Orthopedic Sports. 5th ed. Philadelphia, PA: Elsevier; 2020: babi na 34.

Wilk KE, Williams RA. Yarjejeniyar rigakafin rauni A cikin: Madden CC, Putukian M, McCarty EC, Young CC, eds. Netter na Wasannin Wasanni. 2nd ed. Philadelphia, PA: Elsevier; 2018: babi na 65.

• Motsa jiki da lafiyar jiki
• Raunin Wasanni
• Tsaron Wasanni