Indlela yokubuyisela ngempumelelo emva koqeqesho olunzima lokuzivocavoca?

Indlela yokubuyisela ngempumelelo emva koqeqesho olunzima lokuzivocavoca?

1. hamba kancinci

Emva koqeqesho lomgama omde, musa ukuyeka ngokukhawuleza, kodwa uhambe ngokukhawuleza kwi-5-10 imizuzu.Ukuhamba ngokucothayo kunokunceda ukubetha kwentliziyo kwehle kuye kwinqanaba elizolileyo, kukhuthaze ukuhamba kwegazi emilenzeni ukunceda izihlunu zikhuphe i-lactic acid, kunye nokuphepha ukothuka komxhuzulane okubangelwa kukuphumla ngesiquphe.

2. yongeza isondlo kunye nokulala

Emva koqeqesho, kufuneka uzalise amanzi kunye noshukela ngokukhawuleza.Kodwa musa ukutya kakhulu ngexesha, kwaye usebenzise indlela yokutya kancinci kwaye utye ukutya okuninzi ukongezelela amandla.

Ukulala yeyona ndlela isebenzayo yokubuyisela ukomelela komzimba.Ubuthongo obulungileyo bunokukhawulezisa ukuziphilisa komzimba.

3. umkhenkce ocinezelekileyo

I-pressurized ice compress iye yaba yindlela yesiqhelo yokubuyisela iimbaleki ze-marathon emva koqeqesho.

I-Ice compress inokukhuthaza i-vasoconstriction, i-metabolism ecothayo kunye nokunciphisa ukufa kweeseli ngokungeyomfuneko;nciphisa i-myofascial nodules, ukunciphisa i-muscle spasm, kunye nokukhawuleza ukubuyiswa kwemisipha;phumla izihlunu kwaye ukhawuleze ukubola kwe-lactic acid;ukunciphisa izinga lokuqhuba kwe-nerve ye-sensory kunye nokubuyisela ngokufanelekileyo intlungu;ukukhuthaza ukukhululwa kwezinto zokuphumla ezivela kwi-endothelium yendawo kunye nokukhawulezisa ukubuyiswa kwakhona kwe-tissue fluid;ivuselela ukuhamba kwe-lymphatic kwaye ikhawulezise inkunkuma yomzimba.