Hukunci Bayan Shahararrun Kayan Aikin Gudu 5

Wadatacce

• Teburin Wasan Kinesio
• Matsawa
• Kumfa Rollers
• Ƙarfin gwiwa
• Ice wanka
• Bita don

Don wani abu da zaku iya (hasashe) ku yi takalmi marar ƙafa da tsirara, tabbataccen gudu yana zuwa da kayan aiki da yawa. Amma zai taimaka muku gudu ko kawai cutar da walat ɗin ku? Mun tabo ƙwararrun ƙwararrun ƙwararrun wasanni da kuma sabon bincike don gano yadda kayan aiki guda biyar masu zafi-daman-yanzu ke aiki da gaske.

Teburin Wasan Kinesio

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Lokacin da kuka shiga layin fara kowane tsere, zaku daure ganin mutane an rufe su a cikin waɗannan dunƙulen tef ɗin mai launi mai haske wanda yayi alƙawarin zai taimake ku ku ratsa ƙyallen ƙyalli, gwiwoyi mara kyau, da sauran raunin da ke da ƙarancin zafi. Tsayawa daga wannan ƙarshen zuwa wancan na tsokar da aka ba, an ce ko dai sauƙaƙe ko hana wannan tsoka daga harbe-harbe ta hanyar ba shi ra'ayi mai ma'ana, a cewar masanin ilimin motsa jiki Michael Silverman, mai gudanarwa na Cibiyar Ayyukan Tisch a Asibiti na Musamman. "Idan tsoka yana aiki da yawa, to ku rufe ta. Ko kuma kuce akasin haka."

Hukuncin: Binciken da aka buga a cikin Jaridar Manipulative Physiotherapy yana ba da shawarar cewa tef ɗin na iya ba da irin wannan sakamakon rehab ga hanyoyin kwantar da hankali kamar tausa. "Tafiyar da aka yi amfani da ita yadda ya kamata na iya taimakawa tare da gyara rauni ta hanyar inganta yanayin motsi mai kyau," in ji Janet Hamilton, masanin ilimin lissafin motsa jiki a Running Strong a Atlanta. Don kyakkyawan sakamako, Silverman yana ba da shawarar ziyartar Kwararren Kinesio Taping Practitioner-ko CKTP a takaice.

Matsawa

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Matsanancin matsin lamba mai lanƙwasawa ga masu tsere-ko a cikin safa, guntun wando, ko hannu ko hannayen maraƙi-yana aiki ta hanyar murɗa sashin jikin da abin ya shafa don hana jini daga haɗuwa, in ji Hamilton. Kuma tare da ƙarin jini yana mayar da shi zuwa ga zukata don sake sakewa, masu tseren da suka sa su suna sa ran za su yi nisa, da sauri, da ƙananan ciwo.

Hukuncin: Binciken a nan ya gauraye, amma kusan duk ƙwararru sun yarda da safa na matsawa (ko duk wani kayan aikin matsawa na wannan al'amari) ba daidai ba ne mai canza wasa. Duk da haka, wannan ba yana nufin ba za su iya taimakawa ba. Misali, binciken daya na masu fafatawa a gasar Jaridar Ƙarfi da Yanayi sun sami waɗanda ke sanye da rigar matsawa da gwiwa ba su yi sauri da sauri ba, amma suna da ƙarfin ƙafa mafi girma bayan kammala gwajin lokaci na kilomita 10. Bincike ya nuna cewa masu tseren da ke sanye da kayan aikin matsawa ba su fuskanci ciwon ƙafa ba da kuma ƙananan matakan lactate na jini bayan motsa jiki (wani samfurin motsa jiki), wanda zai iya fassara zuwa farfadowa mai sauri, in ji Silverman. "Idan kuna jin yana yi muku aiki, ku tafi."

Kumfa Rollers

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Idan kun taɓa yin birgima, kun san yadda yake da kyau-da kuma yadda yakamata ya sauƙaƙa ciwo da saurin murmurewa. Amma ta yaya yake aiki? Wani nau'i na sakin jiki, yakamata ya zama mai santsi da tsawaita tsokar tsoka ta hanyar fasa adhesions da tabo mai ƙyalƙyali da ke fitowa akan nama mai zurfi yayin motsa jiki, Silverman yayi bayani.

Hukuncin: Masana gaba ɗaya sun yarda cewa da gaske yana aiki. Anthony Wall, masanin ilimin motsa jiki da daraktan ilimin ƙwararru na Majalisar Amurkan ta Amurka. Ka tuna kawai: daidaito yana da mahimmanci fiye da yadda zurfin da kake tafiya. Kuma-kodayake yana iya zama ƙalubale da farko-yana da mahimmanci numfashi ta cikin zafin don kwantar da tsokokin ku. "Lokacin da kuka huta, kuna iya samun mafi kyawun matakin matsawa. Tsokar ku ba ta yaƙi da wannan ƙarfin ba," in ji Wall, wanda ya lura cewa ku ma za ku iya yin birgima kafin motsa jiki don ƙara yawan jini da ɗumi tsoka. .

Ƙarfin gwiwa

Mujalli

Akwai dalilin "gwiwa mara kyau" yayi daidai da "gwiwa mai gudu": Kimanin kashi 40 na duk raunin da ke gudana yana bugun gwiwa. Kuma takalmin gwiwa-yayin da suke bambanta girma, siffa, da kayan-duk zasu iya taimakawa bayar da wasu tallafi don sauƙaƙa ciwon, daidai ne?

Hukuncin: Band-Aid ne, ba magani-duk ba. "Yi amfani da shi kaɗan," in ji Wall, wanda ya lura cewa bayar da tallafin waje na iya ɗaukar gwiwoyin ku kawai. Hakanan kuna buƙatar tantance menene ainihin batun kuma ku magance shi. "Mafi kyawun takalmin gyaran kafa a duniya shine mafi kyawun ƙarfi a cikin tsokoki da aka tsara don tallafawa gwiwa," in ji Hamilton. "Hakan yana nufin babban ƙarfin gaske na tsokoki na tsakiya, glutes mai karfi, quads, da hamstrings. Kuma kar ku manta game da tsokoki na maraƙi. Suna haye gwiwa kuma!"

Ice wanka

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Layin farko na kariya ga kusan duk wani rauni mai gudana shine RIC-E (Hutu, Ice, Matsawa, Haɓakawa). Amma a cikin 'yan shekarun nan, masu tsere sun tafi daga yin amfani da fakitin kankara zuwa ƙafar kafarshi zuwa zama cikin raɗaɗi a cikin kwanon kankara don hana rauni da saurin motsa jiki, Silverman.

Hukuncin: Silverman, wanda ya lura cewa kumburi na iya sa wasu tsokoki su daina yin aiki, wanda zai iya haifar da gurgu, rashin daidaituwa, da rauni. Ba za a iya jure sanyi ba? Hamilton ta gano cewa 'yan wasanta suna jin kamar sauƙaƙewa daga ruwan sanyi kamar sanyi. "Yawancin 'yan wasa na suna ba da rahoton cewa mintuna 10 da alama suna da tasiri kamar 20 ma," in ji ta.

Bita don