Ungahlala Kanjani Uphilile (futhi Sane) Lapho Ulimale

-Delile

• Kungani ukulinyazwa kukuncamela kakhulu kunalokho ocabanga ngakho.
• Uma ungekho usuku noma ezimbili...
• Uma ubekelwe eceleni isonto elilodwa noma amabili ...
• Uma ubekelwe eceleni inyanga eyodwa noma ezimbili (noma ngaphezulu) ...
• Buyekeza kwe-

Uma ungumuntu othanda ukuzivocavoca umzimba, kungenzeka ukuthi uke walimala ngesikhathi esisodwa noma kwesinye. Kungakhathaliseki ukuthi kubangelwa ukuzikhandla ngokweqile ngesikhathi sokuzivoxavoxa noma ngenxa yengozi eneshwa ngaphandle kwejimu, akumnandi neze ukuyeka okuthile okukwenza uzizwe ujabule kakhulu.

Abantu abaningi abaqapheli ukuthi ukubhekana nokulimala kungokwengqondo njengoba kungokomzimba, futhi noma ngabe kufanele uthathe izinsuku ezimbili noma izinyanga ezimbili ushiye esimisweni sakho esivamile, kubalulekile ukubeka phambili kokubili ngesikhathi sokululama kwakho. (Bheka: Kungani Izinsuku Zokuphumula Zingezona Ezomzimba Wakho Nje.)

Kungani ukulinyazwa kukuncamela kakhulu kunalokho ocabanga ngakho.

"Lapho abantu belimala futhi bengakwazi ukudlala noma ukuvelela emidlalweni yabo, balahlekelwa ubuncane babo," kusho uLauren Lou D.P.T., C.S.C.S., udokotela owelapha ngokomzimba esibhedlela i-Hospital for Special Surgery. Yingakho ukulungiswa kwabagijimi noma abantu abathanda ukuzivocavoca kuyinkimbinkimbi. Kubalulekile ukuqaphela ukuthi izingcezu zengqondo nezomphakathi zibaluleke kakhulu njengomzimba ekubuyiseleni ukulimala ngempumelelo. "

Nakuba izici ezingokomzimba zokuthatha isikhathi sokuphumula zingaba nzima, isici esingokomzwelo sokuzizwa sibekwe eceleni siyinselele enkulu, ngokukaFrank Benedetto, P.T., C.S.C.S., umelaphi womzimba onesitifiketi sebhodi kwezemidlalo nezamathambo. "Iningi lezindaba ezisakazwayo ligqamisa izinzuzo ezingokomzimba zokuzivocavoca njalo, kodwa futhi sithola inzuzo enkulu ngokomzwelo."

Izinzuzo zempilo yengqondo zokuzivocavoca zifaka ukucindezeleka okuncane, ukuzethemba okuphezulu, nokudala okungcono nakakhulu. Futhi nakuba kuthatha amasonto amabili kuya kwamane ukuphelelwa amandla nesimo, kusho u-Benedetto, umthelela wengqondo wokususa ukuvivinya umzimba esimisweni sakho kwenzeka ngokushesha nje.

Lokho kusho, ukuba nohlelo lokuthi udinga nini ukuthatha ikhefu kungenza impilo yakho ibe lula kakhulu. Nakhu okushiwo yi-rehab pros ukukwenza ukunakekela impilo yakho yengqondo nengokwenyama lapho ubhekene nokulimala.

Uma ungekho usuku noma ezimbili...

Okusebenza ngengqondo: Sebenzisa isikhathi sakho sokuphumula ngokuhlakanipha.

Ukuphuthelwa ukujima noma okubili kuyadabukisa, kodwa kubalulekile ukuzikhumbuza ukuthi akuwona ukuphela komhlaba, ngokusho kuka-Bonnie Marks, Psy.D., isazi sokusebenza kwengqondo sezemidlalo e-NYU Langone Health. Uthi, elinye lamathuluzi ahamba phambili ongalisebenzisa ukukhuluma ngokuzimela okuhle. Ukuzitshela okuthile okufana nokuthi, "Kungokwesikhashana, ngingabhekana nakho" noma "Ngisenamandla" kungasiza kakhulu ekubekeni izinto ngendlela efanele.

Ngaphandle kwalokho, zama ukusebenzisa isikhathi ngendlela ezuzisayo ukuze uhlele iseshini yakho yokuqeqesha elandelayo, finyelela abanye obaziyo ukuthi bake babhekana nokulimala okufanayo ukuze uthole iseluleko sabo, noma uxhumane nomelaphi womzimba noma umqeqeshi ukuze ufunde ngendlela yokuvimbela ukulimala kwakho. okwamanje sibhekene.

Ukushintsha ukukhishwa kwengqondo okutholayo ekusebenzeni kwakho, zama ukusebenzisa izindlela zokuphumula njengokuzindla nokuphumula kwemisipha okuqhubekayo, kuphakamisa amamaki.

Okwenyama: Yiphathe njengesikhathi sokutakula.

Ngenhlanhla, ukuthatha usuku noma izinsuku ezimbili ukuvivinya umzimba yi-NBD, noma ngabe akuhlelwanga. "Ngicabanga ukuthi kubalulekile ukucabanga ngezinsuku ezimbalwa zokuphumula njengokumqoka ukuvuselela ukulimala okuncane - hhayi nje ukuvimbela ukulimala okubaluleke kakhulu okungaholela esikhathini esilahlekile kakhulu - kepha futhi njengokululama okubalulekile ekusebenzeni," kusho uLou .

"Abadlali abaningi bacabanga ngokuqeqeshwa njengokwenza ukuzuza nokuphumula njengenzuzo ephuthelwe, kodwa akulona iqiniso ngokuphelele. Umzimba udinga ukuphumula nokululama ukuze ukwandise inzuzo ekuqeqesheni nasekusebenzeni." Cabanga nje ngalesi sikhathi njengokuphumula okwengeziwe kanye nokululama ukuze ukwazi ukuchoboza ukujima kwakho okulandelayo lapho uzizwa ungcono. (Okuhlobene: Ngifunde Kanjani Ukuthanda Izinsuku Zokuphumula.)

Uma ubekelwe eceleni isonto elilodwa noma amabili ...

Ingqondo: Kubone njengethuba lokuwela isitimela.

Ukuthatha iviki elilodwa noma amabili emsebenzini wakho ozikhethele wona akulungile. "Kungaba nzima ngokwengqondo kubasubathi nabantu abathanda ukuzivocavoca ukubekelwa eceleni isikhathi esithile," kusho uLou. Kepha kunendlela elula yokwenza uzizwe ukhiqiza: "Lesi yisikhathi esihle sokuwela isitimela noma sokwenza isikhathi sokuqeqesha amandla noma ikhono elithile elizosiza ngezinhloso zokusebenza jikelele kepha liyakhohlwa ngezikhathi zokuqeqeshwa."

Isibonelo: Uma ngabe uyi-weightlifter futhi ulimaze isihlakala sakho, mhlawumbe manje yisikhathi esihle sokwenza ukusebenzisa i-cardio obungeke ube nesikhathi sako. Noma uma umgijimi eneqakala elicobekile, ungasebenza ngamandla omzimba aphezulu namandla ayisisekelo egumbini lesisindo. Noma ngabe yini onquma ukuyenza, kubalulekile ukuthi uzibekele imigomo ethile nefinyelelekayo ukuze uhlale ugxilile futhi ugqugquzelekile, kusho uLou.

Okuphathekayo: Lungisa inkinga.

Uma uphoqeleka ukuthi uthathe ikhefu izinsuku ezingaphezu kwezinsuku ezimbalwa ngenxa yokulimala okungakubi kakhulu, ngokuvamile kusho ukuthi umzimba wakho uzama ukukutshela okuthile. (Bheka: Imisipha ye-5 Times Sore Ayiyona Into Enhle.) "Ngombono wami, kubaluleke kakhulu ukuqonda ukuthi awukwazi ukwakha amandla ekulimaleni futhi ngaphandle kwesikhathi esifanele sokuphulukisa," kusho uKrystina Czaja, DPT, owelapha ngokomzimba ku I-Westchester Medical Center, i-flagship ye-Westchester Medical Center Health Network.

"Okubaluleke kakhulu, akufanele neze ungabunaki ubuhlungu," esho. "Ubuhlungu yindlela umzimba wakho okhuluma ngayo ukuthi usengozini yokulimala." Kuncike ekutheni awunakho ukulimala okubuhlungu, njengethambo noma isilonda esiphukile, ubuhlungu obukuvimbela ekusebenzeni ngokuvamile kusho ukuthi umzimba wakho ubukhokhela ubuthakathaka, kusho uCzaja. "Akufanele ugxile ebuhlungwini kuphela, kodwa kunalokho ubheke imbangela yobuhlungu."

Ezinye izindlela ezihlakaniphile zokwenza lokhu ngokusho kweCzaja kufaka phakathi ukukhishwa kwe-self-myofascial ngokugoqa amagwebu, ukusebenzisa i-lacrosse noma ibhola lethenisi ezindaweni zamathenda, nokwenza izivivinyo ezithambile ezigwema indawo elimele. Uma ungaqiniseki ukuthi yini okufanele uyenze, kuwumqondo omuhle ukungena nodokotela owelapha ngokomzimba. (Nakhu ukuthi ungazuza kanjani ngokugcwele ngezikhathi zakho zokwelashwa ngokomzimba.)

Uma ubekelwe eceleni inyanga eyodwa noma ezimbili (noma ngaphezulu) ...

Ingqondo: Hlala unombono oqondile, cela ukwesekwa bese uthatha isinyathelo.

"Ukuphumula okuphawulekayo kungakhathaza ngokwengqondo nangokomzwelo," kusho uMarks. Izinto ezine ezibalulekile okufanele uzikhumbule:

1. Impilo yengqondo ibaluleke ngokufanayo ekululameni ngokomzimba.
2. Ukwesekwa komphakathi kuyisihluthulelo.
3. Awukwazi ukuphindela ekuqineni okugcwele ngentando yakho uwedwa, kodwa umbono omuhle ubonisiwe ukusiza kakhulu ukululama.
4. Ungenza okuthile nsuku zonke ukubhekelela ukuvuselelwa. "

"Ukuthatha isenzo, noma nje ngokwenza izivivinyo ze-PT noma ukupheka ukudla okunempilo, kunganciphisa imizwa yokungabi namandla nokuzinyeza ngenkathi ngasikhathi sinye kube nomthelela ekululameni ngokomzimba," uyanezela. (Ochwepheshe bancoma nokufaka ukudla okulwa nokuvuvukala ekudleni kwakho okunempilo lapho uphulukiswa ekulimaleni. Nasi umhlahlandlela ophelele wokuthi ungakushintsha kanjani ukudla kwakho lapho ulimele.)

Ezomzimba: Cela enye indlela.

Uma uzophelelwa yikhomishini isikhathi esincane, umelaphi omuhle uzokunikeza ezinye izindlela nokufaka esikhundleni sokuzivocavoca kwakho okuvamile, kusho uBenedetto.

Ngaphandle uma unokulimala okuthinta wonke umzimba wakho, cishe njalo kukhona okunye ongakwenza ukuze uhlale usebenza. "Ukuhamba, ukubhukuda, kanye ne-yoga kuyizinqumo ezinhle kakhulu kepha cishe noma yikuphi ukuzivocavoca kungashintshwa kuzungeze izinhlungu ngecebo elifanele," uyanezela. Ngosizo lochwepheshe, ungasebenzela ekugcineni amandla nesimo, ukuze ulungele ukubuyela esenzweni lapho isikhathi sifika. (Kufanele futhi usebenzele ukuhamba kwakho ukuvikela ukulimala esikhathini esizayo.)

Buyekeza kwe-