Ndiyo nzira yeMETH nzira yakanakisisa here?
Bvunza chiremba, mukoti, mishonga yepamapfungwa, kana mudzidzisi wezvemitambo chaunofanira kuita nokuda kwechikwata chakakanganiswa uye iwe unogona kunge uchinzwa mazano akafanana: zorora, zisa, uzviputire, uye uzvikwidzirire. Ndiyo nzira yekurapa inozivikanwa seRICE-Rest, Ice, Compress, Kurera .
Kwemakumi emakore, RICE yave iri iyo yegoridhe yepamusoro yekukuvara kwemapfupa semakumbo maduku uye matambudziko. Kunyange kuputika kunowanikwa kuRICE kurapwa kusvikira vakwanisa kugadzirwa chirongedzo kana kuti kusagadziriswa zvachose, kazhinji neplate yakakandwa.
Munhu wose anozviziva. Munhu wose anozviita.
Asi inoshanda here?
RICE Inoderedza Kuyerera Kweropa
Icho uchapupu hwekushandisa RICE-kunyanya ichando chikamu-inonyatsotarisa. Kubva pamaonero ekunyaradza kutsungirira, zvinonzwisisika. Ice numbs munharaunda yakapoteredza kukuvara uye kuderedza marwadzo, pasina mubvunzo pamusoro payo. Zvinosuruvarisa, chikonzero chinotonhora chinokonzera kushaya simba ndechokuti muviri haudi kupera kupisa kunze uye unodzivisa ropa kure munzvimbo inoshandiswa ice.
Zvimwe zvikamu zveRICE kurapwa zvakagadzirirwawo kuderedza kuerera kweropa kunzvimbo. Zororo rinoderedza kudengenyeka kweropa kuburikidza nekugara kusina simba. Imwe yenzira iyo muviri unobatsira kutenderera ropa mukati mehutsika yose ndeyekutenderera kwemasumbu-kwete kungoita mwoyo. Apo patinenge tichifamba, tambanudza, uye tinomanikidzika mishonga yedu, tiri kuvhara ropa kuburikidza ne capillaries uye mitsipa. Relax the muscles uye iwe unozorodza ropa.
Kudzvinyirira kwakafanana. Nokuisa kunze kwekumanikidzirwa kumatumbu, isu tiri kudzivirira kuerera kweropa munzvimbo.
Bata hafu yesiponji mubhokisi rako uise chinhu chose pasi pemvura. Chikamu icho chakanyanyiswa hachizocheri mvura, asi chikamu chinoratidzwa chichave. Ndizvo chaizvo zvakaitwa nama capillaries.
Kurema kunodzora ropa rinopera nekuvhenekera. Nokuchengeta nzvimbo iri pamusoro pepamwoyo wemwoyo, tiri kuderedza kushanda kweropa iro rinoputirwa ipapo.
Mukubatana nezvose zvikamu zveRICE, kuderedzwa kunopedzisira kunowedzera kuderera kuderera.
Zvose izvi zvakakosha kuvhara ropa spigot. Iyo inoderedza kuzvimba uye inoita kuti nzvimbo yacho ive shoma shoma kune marwadzo ekudzoka. Zvinosuruvarisa, zvinogona kukonzera kupora kutora nguva yakareba.
Kurudzira Kuporesa
Ropa rinoyerera runodikanwa pakuporesa. Mitumbi yedu inofanira kuputsa masero akakuvadzwa uye kuvaka zvakare kushandisa zvigadzirwa. Zvakafanana nenzvimbo yekuvaka. Tinofanira kuchengetedza kufamba kwemotokari kuitira kuti tibvise marara nemarara uyewo tipe mishonga nesimba. Cherechedza iyo nzvimbo yekuvaka inoita kana migwagwa yakavharwa. Hapana chinoitika. Iyo yose inotora nguva yakareba. Ndizvo chaizvo izvo muviri unoita kana ropa richiyerera risingabvumirwi munzvimbo.
Panzvimbo yekuderedza kuyerera kweropa, kuporesa kunoda kutungamirirwa neropa. Zvinoratidzika kana kana yakasara kune zvayo, muviri unofadza pakuporesa pachako. Izvozvo hazvirevi kuti isu hatigone kuita chero chinhu kuti tibatsire. Mishonga yemazuva ano yakaratidza kuti isu tinokwanisa kutungamirira kuporesa uye kubatsira kubata nzvimbo yakakuvadza kudzokera kune imwe nyika isati yakakuvara. Kana tikasimudzira mararamiro akanaka ekudzora ropa nekuvandudza, tinogona kukwanisa kugadzirisa pane izvi.
Zvinoda kuti tidzivise kuora mwoyo kwekuyerera kweropa muzita rekunyaradza uye kukurudzira ropa rakarurama kutenderera kunatsiridza kuporesa.
The METH Method-Movement, Elevation, Traction, uye Heat
METH iri kubuda seyo itsva RICE. Icho chirevo cheMuvement, Elevation, Traction, uye Heat. Pakarepo, zvinoratidzika sekuti tichazoita zvakanyatsosiyana nezvatakanga tichiita kwemakore. Handizvo izvi zvinoshanda. Kupisa panzvimbo yechando? Zvishoma. Movement panzvimbo pokuzorora? Ehe. Asi izvi hazvirevi kuti isu tinofanira kukanda mwana nemvura yekugeza. Zvimwe zvatakaita pasi peRICE zvichiri kushanda. Isu tichiri kuwedzera kukuvadza kunodzora kubuda kweropa, regai kumira.
Chokutanga, rega kuderedza ropa kuderera kune zvinokuvadza. Inongoita kuti chinhu chose chibudise kunze uye chinoisa murwere panjodzi yekuwedzera kukuvadzwa nemhaka yekuderera kunzwa munzvimbo yacho. Ngatitungamirire kubuda kweropa nekukukurudzira nenzira yakarurama.
Movement zvinoreva zvarinotaura. Batsira murwere kuwana huwandu hwekudzoka zvakare munzvimbo yakakuvara. Kana isu tichitaura pamusoro pechidzitiro, rumwe ruvara uye maitiro ekuwedzera anowedzera. Usaisa kuremera kwakanyanya pairi, asi usadzivisa kuora-kutakura zvachose. Teererai mumuviri wenyu. Pane chikonzero chavanoritumidza kuti "kusakanganwa" marwadzo (pamwe iwe unogona kufunga nezvazvo nenzira iyo). Kurudzirai mishonga kuti vayeuke kuti vanofanirwa kutamira sei.
Ita kuti uremere paunenge uchizorora. Haisi nguva yose-iyo-nguva, asi inzwa wakasununguka kuisa chikokovonho chako chechigaro pane chigaro pane kuchirega ichizorora pasi apo iwe ugere pane dawati rako. Kuruboshwe kusvika kune zvigadzirwa zvaro, kukuvara kwako kuchakurira kupfuura iwe unoda. Zvose izvo kuzvimba hazvisi zvakanaka, kana. Iwe unoda kukurudzira kuteerera kweropa, usati udzoke chidzitiro chako kana chechi kupinda museji.
Kutambudza inzira inoshandiswa nevarapi vemaviri kukurudzira kuporesa. Iko kunoreva zvinononoka kuvhomora pamubatanidzwa. Kune nzira dzakasiyana-siyana uye hazvifanirwi kuitwa mumoyo wose pasina kudzidziswa. Zvisinei, zvishoma zvinoenda munzira yakareba. Iwe unogona kuita kuti mumwe munhu ashande tambo shomanana kune rutsoka rwako mune zvakaitika pamakumbo emakumbo. Chimbofungidzira uchibvisa bhokisi rinonyanya kusimbiswa. Mune mutsara wesimbi, iwe unokwanisa kuvhombura tambo iwe pachako nekubata chimwe chinhu chakasimba (sesimbi yevarindi) nekudhonza shure kuti uwedzere chiuno chako. Usapinda. Kuwanda kwekutengesa kunofanira kuva zvishoma kudarika kuwana kuwana zororo. Usatora nguva yakareba kupfuura mashomanana mashoma uye usunungure zvishoma. Kana ikakonzera marwadzo akawanda pane kupa ruzivo, usazviita.
Kuchena kwagara kuripo. Kunyange kana iwe ukanyorera kuRICE, iwe wakambove uchiudzwa kuti uchinje kupisa shure kwemazuva mashoma. Ngatitarisei, kufara kunonzwa zvakanaka. Ichokwadi inokurudzira kuyerera kweropa panzvimbo pane kuikurira. Kungofanana nechando, usapfuura. Kuchena hakufaniri kushandiswa kwemaminitsi anopfuura makumi matatu panguva imwe uye haifaniri kunge kuchipisa. Usazvipisa iwe pachako. Chishoma chinopfuurira kure.
RICE vs. METH: Chii Chakanaka?
Kune mazano ekukwikwidza kunze uko kwekurapa mapiritsi (maviri akanyorwa mune zvinyorwa pasi apa) uye hapana kubvumirana. Kungofanana neRICE yaive nyore kuyeuka haina kuita kuti ive yakakodzera kurapwa kwezviremera zvese zvemakumbo. Kufanana nekurapa kwekubatsira kwekutanga kwekutanga , RICE yakatanga kuburikidza nekanguva-nzira yekuremekedzwa yekuti "Ndinozviita nenzira iyi nokuti mudzidzisi wangu akandiudza" panzvimbo yechokwadi, kutsvakurudza kwesayenzi.
Kushandiswa kwechando sekuporesa maitiro chinhu chakaipa. Izvo zvakati, inenge ichiine basa rayo. Kuderedza kupfugama kunokosha kune fractures musati maisa kuputika. Kunyanya ruoko rwakaputsika kana gumbo rinoputika kana kuputika kuchienderera mberi, kunyanya kusunungura yakakanda kuchava sekuporesa kunopfuurira. Ice rinobatsira nazvo.
METH haisi yepamusoro-grade (yakaoma) sprains. Kana iwe usingakwanise kuifambisa kana kuisa uremu pairi, zvakakosha kuenda rwendo kune chiremba. Regai iye asarudze kana achipisa kana kuti kutonhora.
> Sources:
> Kerkhoffs GM, van den Bekerom M, Vakuru LAM , et al. Kuongororwa, kurapwa nekudzivirira kwezvikwangwani zvinoputika: uchapupu hunotungamirirwa nekliniki inotungamirira. Br J Sports Med 2012; 46: 854-860.
> National Guideline Clearinghouse (NGC). Nhungamiro yetsananguro: Ankle kugadzikana nekufambisa kugadzirisa kukanganisa: maziso echipinja zvinoshandiswa: kliniki tsika mazano anowanikwa neChirangaridzo cheMarudzi Chekushanda, Urema nehutano kubva kuAropedic Section yeAmerican Physical Therapy Association. Mu: National Guideline Clearinghouse (NGC) [Web site]. Rockville (MD): Sangano rekutsvakurudza kwehutano nehutano (AHRQ); 2013 Sep 01.
> Ramaraju, D., & Schenk, W. (2006). Bharrel Sling Technique yeAnkle Traction. Annals yeThe Royal College yeVayori veEngland , 88 (6), 589-590. http://doi.org/10.1308/003588406X130714a
> Tseng CY, Lee JP, Tsai YS, Lee SD, Kao CL, Liu TC, Lai C, Harris MB, Kuo CH. Kudonhorera kwemashoko (icing) kunononoka kugadziriswa kubva kuhutano hwekuita-hutachiona hunokanganisa. J Strength Cond Res. 2013 May; 27 (5): 1354-61.