Ice inofanira kushandiswa kune zvakashata (zvatsvaga zvichitsvaga) kukuvadza kwemaminitsi mashanu kusvika ku10 panguva imwe chete. Zvose zvinopfuura izvi zvingaguma nekuvhiringidza kwechiganda paganda nechishuvhuta kana kusava neropa. Iwe unogona kushandisa mazaya kazhinji pazuva.
Chii Chinoita Ichando?
Kana iwe uchikuvadza muviri chikamu, muviri wako unoenda kuburikidza nekuputira chirongwa chekubatsira kuporesa mhuka.
Mahombekombe ekuputika anosanganisira:
- Kuwedzera kwemaviri ekushisa
- Rufu
- Pain
- Kuzvimba
Uye fungidzira chii? Muviri wako zvakanaka chaizvo pakutumira ropa nemasero kune muviri wakakuvara chikamu kuti uchiporese. Inenge yakanyanya kunaka. Ndicho chikonzero nei tishandisa ice kuti tive nekudzivirira kupfugama nekurwadziwa.
Kana ichando inoshandiswa mumuviri wako, inokonzera vasodilation, uye izvi zvinopera ropa richiyerera kune chimwe chikamu chemuviri. Kuparadzirwa kwakanyanyisa kwakadaro kunobatsira kuramba uchidzikira pasi. Ivha inobatsirawo kuderedza zviratidzo zvinorwadza kuti unogona kunge uchinzwa mushure mekukuvara kwako.
Ndinoziva Sei Iyo Inenge Nguva Yokurega Kurwisa?
Maminitsi gumi echando nguva inongova gwaro rinotungamirira. Zvakadini kana iwe usingakwanisi kutsungirira maminitsi gumi emagetsi pane imwe nzvimbo yakakuvara chikamu? Pane imwe nzira yekuziva nguva yekumira icing?
Pane. Iwe unogona kushandisa nzira ye CBAN yekubingisa. CBAN inomiririra iyo inomirira kutonhora, kupisa, kupera, kusina. Izvozvo ndizvo zvinonzwa iwe unofanirwa kunzwa paunoshandisa ice kune muviri wako wakakuvara.
Paunotanga kuisa ice, inofanirwa kunzwa inotonhora. Pashure pokuchengeta girasi panzvimbo panzvimbo yako yakakuvara muviri chikamu kwemaminetsi mashomanana, iwe unofanirwa kunzwa unhu hutsva hutsva. Izvi zvinofanira kungopedza mashomanana emaminitsi mashomanana, uye zvichatsiviwa nemapuranga.
Mushure mekurwadziwa, muchaona kuti mazaya ari kuita kuti ganda rako rive risina simba.
Paunosvika pakusuruvara kunzwa, inguva yekubvisa ice, zvisinei nokuti wakaisa nguva yakadii pamuviri wako. ICANAN acronym inoshandisa zviratidzo zvemuviri wako kukuudza iwe kuti ubvise ridhi.
Ichokwadi Kuti Ice Inodiwa Here?
Kuedza kukuvadza kwave kuri huchenjeri hunowanikwa kwenguva refu, asi kuongorora kwekupedzisira kunoratidza kuti zvingasava zvakakosha zvakakwana. Zvimwe zvidzidzo zvinoratidzawo kuti kuderedzwa kweropa kunopera kune kukuvadza mishonga kunonoka kupodza. Mushure mezvose, muviri wako wave uchirapa pachedu kwenguva yakati. Sei zvese zvakangoerekana zvakakodzera kuti tidzidzise iyo nzira?
Ice inogona kubatsira kuita kuti kukuvara kwako kunzwe zviri nani, saka nyanzvi dzakawanda dzinokurudzira kushandisa ice pane kwenguva pfupi. Izvo zvingava zvakanakisisa kuchengetedza kwechando kwemaminitsi mashanu, uye kubva kunze kwemaminitsi makumi matatu ekudzosera kuratidzira kweropa. Pasi pepamusoro: chengetedza nachiremba wako, shandisa nzira ye CBAN, uye chengetedza muviri wako wakakuvara uchienda. (Kushandisa POLICE nheyo pfungwa yakanaka.)
Ndingakwanisa Kuita Iga Yangu Yakavhara?
Kana iwe usina mvura yejaji kana kuti bhagi rako rechando rinonyunguduka uye rinosunungura zvakare muhombe huru yechando, icing yako haizobudiriri. Iwe unogona kuita rako rega ice pack iwe unogona kuratidza zvakare uye zvakare kunze kwekuti rive guru guru block.
Heino nzira:
- Itai ice cubes uye mukombe wemvura mupurasitiki.
- Wedzera mapepa mashomanana ekudhakisa doro.
- Sevha bhagi. Iyo doro ichadzivirira iyo ice kuti irege kugadzira guru mufiriji.
Kufambisa mumakore achangopfuura kwave kuchiongororwa. Inonyatsoshanda here? Zvakakosha here? Chinhu chimwe ndechechokwadi: chinogona kubatsira kuderedza marwadzo ako nekuita kuti unzwe wakanaka. Paunenge uchiita, shandisa nzira ye CBAN, chengetedza mazai kwemaminitsi mashanu kusvika ku10 chete, uye chengetedza muviri wako kuti uende mberi uye mushure mokunge waita. Kutarisa neTP ndiyo pfungwa yakanaka yekudzidza kunyatsokwanisa kubata nekukuvara kwako.
Yakarongedzwa naBrett Sears, PT.
Khoshnevis, S. Et al. Vasoconstriction inokonzerwa nehutu inogona kuramba ichireba kwenguva refu shure kwekunonoka kwekupedzisira: kuongororwa kwemazwi akawanda echeotherapy. Knee Surg Sports Sports Traumatol Arthrosc. 23 (9), Sept. 2015.