Ukulimala Kwezemidlalo- Ukuvimbela Nokwelashwa

Ukudlala uhlobo oluthile lomdlalo kuyilungele impilo yomuntu. Ukubamba iqhaza kwezemidlalo noma ukuzivocavoca kwezemidlalo kuyindlela enhle yokuqinisa umzimba nokwandisa ukuguquguquka nokusheshisa. Nokho, ithwala ingozi yokulimala endleleni. Ukulimala kwezemidlalo kuvame kakhulu kubantu abadala kanye nezingane. Okuvame kakhulu futhi okulapheka kalula ukulimala kwezemidlalo kukhona ama-sprains nama-sprains. 

Ngakolunye uhlangothi, ukulimala okubi kakhulu kwezemidlalo kungase kuhlanganise ukuphuka, ukuhlukaniswa, ukulimala kwekhanda njll. Uma ungumuntu ohileleke ngokuqhubekayo ohlotsheni olulodwa lwezemidlalo noma ngaphezulu kubalulekile ukuba nolwazi oluthile mayelana nokuvimbela nokwelashwa kokulimala okunjalo. Ukuqaphela okunjalo kungasiza ekugwemeni noma yikuphi ukulimala okukhulu futhi kungasindisa ngisho nokuphila.

Ukuvimbela Ukulimala Kwezemidlalo

Kuhlale kuwukuhlakanipha ukuthatha izinyathelo zokuzivikela eziphakanyiswe ochwepheshe e- izibhedlela ezihamba phambili zamathambo eHyderabad ukuvimbela noma yikuphi ukulimala okungenzeka lapho udlala imidlalo esebenzayo. Ukuthatha izinyathelo ezifanele zokuvimbela ukulimala kwezemidlalo kungakuvikela ekulimazeni kungenasidingo.

1. Qala kancane kancane

Qala kancane kancane uma uqala umsebenzi omusha wezemidlalo noma uthathe ikhefu elide. Umzimba wakho ungase ungabi namandla futhi uguquguquke, futhi ukugijimela ezintweni kuzocindezela imisipha namalunga kungenasidingo. 

2. Zifudumeze ngaphambili, Ziphole ngemva

Ukubaluleka kwesimiso esifanele sokufudumala ngaphambi kwanoma yikuphi izivivinyo ukuze uhlale ufanelekile futhi ukupholisa okufanele ngemva kwalokho ngeke kugcizelelwe ngokwanele. Thatha imizuzu engu-5-10 ngaphambi komsebenzi wakho ukufudumala amalunga nemisipha ozobe uyisebenzisa phakathi nomsebenzi. Ukufudumala okuphansi kwenhliziyo nemithambo yegazi kwalawa malunga nemisipha kuwasiza ukuthi avuleke kahle okuvumela igazi ukuthi ligeleze kuwo ukuze kuvinjelwe noma yikuphi ukulimala ngesikhathi sokujima. Futhi, ukupholisa okuphumelelayo ngemva kwalokho ngokuzelula kuzosiza ukubuyisela ukushaya kwenhliziyo yakho nomfutho wegazi kancane kancane.  

3. Gqoka izinto zokuzivikela

Imidlalo yokuxhumana efana nebhola lombhoxo, ihokhi, nebhola ngokuvamile ibona ukulimala okuningi kuneminye imidlalo. Ngakho-ke kubalulekile ukugqoka izinto zokuzivikela ezifanele ukuze uvikele izitho ezibalulekile namalunga omzimba ukuze kuvinjelwe noma yikuphi ukulimala okubi kakhulu.

4. Qeqesha kahle

Ukuze uvimbele ukulimala, kubalulekile futhi ukuthi uphumelele kunoma yimuphi umdlalo okhetha ukuwudlala. Uma uziqeqesha kangcono, ayanda amathuba akho okugwema ukulimala ngenxa yokungaqondi kahle.

5. Ungeqisi

Kungakhathaliseki ukuthi usebenza ejimini noma uziqeqeshela enkundleni, lalela umzimba wakho futhi ungawuphusheli kungenasidingo. Phumula ngokwanele ukuze uvumele umzimba ukuba ululame ekuzilolongeni kanzima. 

6. Qinisa izingxenye ezahlukene zomzimba

Sebenza ekuqiniseni izindawo ezahlukene zomzimba wakho. Ngalokhu, hlanganisa izinqubo zakho futhi usebenze ekuhlanganiseni izivivinyo zenhliziyo nemithambo yegazi (aerobic) ukuze wakhe impilo yenhliziyo futhi wenze ukuqeqeshwa kwamandla ngezisindo noma ukumelana ukuze ukwandise ukuguquguquka.

7. Gqoka izingubo ezifanele

Ukugqoka izingubo ezingafanele nakho kungabangela ukulimala. Ngakho-ke qiniseka ukuthi izingubo zakho zizifanele kahle izinhlobo zemidlalo okhetha ukuyidlala.

Ukwelashwa

Ngisho nangemva kokuthatha zonke izinyathelo zokuvimbela, uma ugcina ngokulimala, qiniseka ukuthi uyazi ukuthi iyiphi inkambo yokwelashwa okufanele uyilandele. Ukwelashwa kokulimala kwezemidlalo okujwayelekile kungokulandelayo:

• Ukulimala okuncane njengama-sprains nama-sprains kungelashwa kusetshenziswa ukwelashwa kwe-PRICE. 
• Ukuvikelwa kwendawo elimele ngokusekelwa. 
• Ukuphumula kuhlanganisa nokugwema noma yikuphi ukuvivinya umzimba okukhandlayo nokuphumula ukuze indawo ilulame.
• Mina kokuthi PRICE ngimele iqhwa okusho ukuthi amaphakethe eqhwa kufanele asetshenziswe engxenyeni elimele njalo ngamahora angu-2-3 izinsuku ezimbalwa okungenani. 
• Amabhandeshi okucindezela kufanele asetshenziselwe ukukhawulela ukuvuvukala. 

Esinye isici esibalulekile sokunciphisa ukuvuvukala ukuKhuphuka. 

• Indawo elimele kufanele igcinwe iphakeme ngaphezu kwezinga lenhliziyo ukuze kwehliswe ukuvuvukala. Uma indawo ethintekile ingabonakali ingcono noma ukuvuvukala kunganciphi ngemva kwezinsuku ezingu-2-3 ukunakekelwa kwezempilo kufanele kufunelwe.
• Imithi yobuhlungu ivame ukunikezwa ukuze kuncishiswe ubuhlungu. Iziguli zingaphinde zinikezwe imithi yokwelapha ukuvuvukala. 
• Uma ukulimala kubangela izimpawu ezingapheli noma ubunzima bokunyakaza kwamalunga, i-physiotherapy ingase ibekwe ukuze kubuyiselwe ukunyakaza futhi kuthuthukise ububanzi bokunyakaza.
• Iningi lokulimala kwezemidlalo elibi kakhulu kungase kube ukuphuka okuzodinga ukungenelela kokuhlinzwa ukuze kulungiswe umonakalo.

Ukuzivocavoca umzimba kuhle emizimbeni yethu kodwa kungabangela ukulimala ngokuhamba kwesikhathi. Ukwazi ukuthi kuvinjelwa kanjani ukulimala kwezemidlalo futhi uma kulimele ukuthi kulashwa kanjani kuwulwazi olubalulekile wonke umuntu okufanele aluqaphele. Izingozi eziningi ezincane ezinjengama-sprains nama-sprains zingelashwa ekhaya. 

Kodwa-ke, kufanele kuqashelwe kahle ukuze kubhekwe noma yikuphi ukuvuvukala, imihuzuko noma ubuhlungu obungapheli. Uma kuvela izimpawu ezinjalo, umuntu kufanele afune usizo lwezokwelapha ngokushesha.