Melemo ea Ice Bath: Seo Lipatlisiso li se Buang

Litaba

• Phuputso ea hajoale mabapi le libate tsa leqhoa
• Meeli ea ho ithuta
• Melemo e 5 e ka bang teng ea libaka tsa leqhoa
• 1. E bebofatsa mesifa e bohloko le e opang
• 2. E thusa methapo ea hau ea bohareng
• 3. E fokotsa karabelo ea ho ruruha
• 4. E fokotsa phello ea mocheso le mongobo
• 5. Ho koetlisa methapo ea hau ea botšehali
• Litla-morao le likotsi tsa libaka tsa leqhoa
• Malebela a ho hlapa leqhoa
• Mocheso oa bate ea leqhoa
• Nako ea ho hlapa leqhoa
• Ho hlahisa mmele
• Tšebeliso ea lapeng
• Nako ea ho hlapa
• Boitšoaro ba Hunter / Reaction Lewis
• Cryotherapy
• Tšebeliso ea nakoana
• Ntlha ea bohlokoa

Ho tloaelehile ho bona baatlelete, ba chesehelang ho ikoetlisa, le bahlabani ba mafelo-beke ba tlolela ka bateng ea leqhoa kamora ho ikoetlisa.

E boetse e bitsoa ho qoelisoa metsing a batang (CWI) kapa cryotherapy, tloaelo ea ho nka metsotso e 10 ho isa ho e 15 metsing a batang haholo (50-59 ° F) kamora ho ikoetlisa haholo kapa tlholisano ho lumeloa hore e thusa ho fokotsa bohloko ba mesifa le bohloko.

Phuputso ea hajoale mabapi le libate tsa leqhoa

Tloaelo ea ho sebelisa libaka tsa leqhoa ho kokobetsa mesifa e bohloko e qalile morao koana mashome a lilemo. Empa motho a ka lahlela wrench tumelong eo.

Phuputso ea morao-rao e fana ka maikutlo a hore mehopolo e fetileng ka melemo ea ho hlapa leqhoa bakeng sa baatlelete e fosahetse, le hore ha ho na molemo oa mesifa e bohloko.

Le ha thuto e pheha khang ea hore ho hlaphoheloa ka mafolofolo - joalo ka metsotso e 10 ea boikoetliso bo tlase ba baesekele e emeng - ho loketse feela ho fola joalo ka CWI, litsebi lebaleng li ntse li lumela ho sebelisa libaka tsa ho tola leqhoa.

Dr. A. Brion Gardner, ngaka e buoang ea masapo le The Centers for Advanced Orthopedics, o re ho ntse ho na le melemo ho libaka tsa ho tola leqhoa.

O re: "Phuputso ha e pake liperesente tsa 100 hore ha ho na melemo ea libaka tsa ho tola leqhoa." "E fana ka maikutlo a hore melemo e neng e lumeloa pejana ea ho fola kapele, phokotso ea tšenyo ea mesifa le lisele, le ts'ebetso e ntlafalitsoeng ha se nnete."

Mme Dr. Thanu Jey, motsamaisi oa tleliniki ea Yorkville Sports Medicine Clinic, oa lumela.

O re: "Ho tla lula ho e-na le lipatlisiso tse tla tšehetsa mahlakore ka bobeli a ngangisano ena." "Le hoja lipatlisiso tse ngata li sa tsejoe, ke tšehetsa batsamaisi ba hloahloa ba sebapali ba tloaetseng ho hlapa leqhoeng."

Meeli ea ho ithuta

Ntho ea bohlokoa eo u lokelang ho e hlokomela ka thuto ena ke boholo ba mohlala le lilemo.

Phuputso e ne e na le bahlankana ba 9 ba pakeng tsa lilemo tse 19 le 24 ba neng ba etsa koetliso ea ho hanyetsa matsatsi a mabeli ho isa ho a mararo ka beke. Liphuputso tse ling le lithuto tse kholo lia hlokahala ho hlakola melemo ea libaka tsa leqhoa.

Melemo e 5 e ka bang teng ea libaka tsa leqhoa

Haeba u ntse u nahana ho leka bate ea leqhoa, u kanna oa ipotsa hore na melemo e teng ke efe, le haeba ho le bohlokoa ho beha 'mele oa hau serameng se matla.

Litaba tse monate ke hore ho na le melemo e meng ea ho hlapa ka leqhoa, haholo bakeng sa batho ba ikoetlisang kapa baatlelete ba tlholisano.

1. E bebofatsa mesifa e bohloko le e opang

Ho ea ka Gardner, molemo o moholohali oa libaka tsa ho tola leqhoa, mohlomong ke hore li mpa li etsa hore 'mele o utloe hantle.

Oa hlalosa: "Kamora ho ikoetlisa ka matla, ho qoelisoa ka serame e ka ba phomolo ho mesifa e bohloko le e tukang.

2. E thusa methapo ea hau ea bohareng

Gardner o re ho hlatsoa leqhoa ho ka thusa methapo ea hau ea methapo ka ho thusa ho robala, ka lebaka leo, ho etsa hore u ikutloe u le betere ka ho se khathale haholo.

Hape, o re e ka thusa ho ntlafatsa nako ea ho arabela le ho phatloha mesebetsing e tlang.

3. E fokotsa karabelo ea ho ruruha

Khopolo-taba, ho bolela Jey, ke hore ho fokotsa mocheso oa lehae kamora ho ikoetlisa ho thusa ho fokotsa karabelo ea ho ruruha, ho fokotsa palo ea ho ruruha le ho o thusa ho fola kapele.

4. E fokotsa phello ea mocheso le mongobo

Ho hlapa leqhoa ho ka fokotsa mocheso le mongobo.

"Ho hlatsoa leqhoa pele ho peiso e telele maemong ao ho nang le keketseho ea mocheso kapa mongobo ho ka theolang mocheso oa mmele oa mantlha likhato tse 'maloa tse ka lebisang ts'ebetsong e ntlafalitsoeng," ho hlalosa Gardner.

5. Ho koetlisa methapo ea hau ea botšehali

O mong oa melemo ea mantlha ea ho hlapa leqhoa o re setsebi se netefalitsoeng sa matla le boemo ba boemo bo botle Aurimas Juodka, CSCS, CPT, se khona ho koetlisa methapo ea hau ea botšehali.

O re: "Metsing ea vagus e hokahane le tsamaiso ea methapo ea kutlo, 'me ho e koetlisa ho ka u thusa ho tobana le maemo a sithabetsang ka mokhoa o lekaneng."

Litla-morao le likotsi tsa libaka tsa leqhoa

Litla-morao tse hlokomelehang haholo tsa bate ea leqhoa ke ho utloa ho bata haholo ha o qoelisa 'mele oa hau metsing a batang. Empa ka nqane ho litla morao tsena tse kaholimo, ho na le likotsi tse ling tse lokelang ho nahanoa.

Gardner oa hlalosa: “Kotsi e ka sehloohong ea ho hlapa ka leqhoa e sebetsa ho batho ba nang le lefu la pelo le methapo kapa khatello e phahameng ea mali.

O re: "Ho fokotseha ha mocheso oa mantlha le ho qoelisoa ka leqhoeng ho thibela methapo ea mali le ho liehisa phallo ea mali 'meleng." Sena se ka ba kotsi haeba o fokolitse phallo ea mali, eo Gardner a reng e u beha kotsing ea ho ts'oaroa ke pelo kapa stroke.

Kotsi e 'ngoe e ka etsahalang ke hypothermia, haholo haeba o kenella ka bateng ea leqhoa nako e telele haholo.

Batho ba nang le lefu la tsoekere la mofuta oa 1 le mofuta oa 2 le bona ba hloka ho ba hlokolosi ka libaka tsa ho tola leqhoa kaha ka bobeli ba bona ba fokotsoe bokhoni ba ho boloka mocheso oa mantlha nakong ea liphetoho tse feteletseng tsa mocheso.

Malebela a ho hlapa leqhoa

Haeba u se u itokiselitse ho itahlela ka metsing, ho na le lintho tse 'maloa tseo u lokelang ho li tseba pele u kenya' mele oa hau leqhoeng.

Mocheso oa bate ea leqhoa

Mocheso oa bate ea leqhoa, ho bolela Gardner, o hloka ho ba hoo e ka bang 10-15 ° Celsius kapa 50-59 ° Fahrenheit.

Nako ea ho hlapa leqhoa

Ho qeta nako e ngata haholo ka bateng ho ka ba le litlamorao tse mpe. Ke ka lebaka leo u lokelang ho lekanyetsa nako ea hau ho feta metsotso e 10 ho isa ho e 15.

Ho hlahisa mmele

Gardner o re ka kakaretso ho khothalletsoa ho qoelisa 'mele oa hau kaofela ka bateng ea leqhoa ho fumana phello e ntle ea khatello ea methapo ea mali.

Leha ho le joalo, ho qala, o kanna oa batla ho pepesa maoto le maoto a hau pele. Ha u ntse u phutholoha, u ka ea sefubeng.

Tšebeliso ea lapeng

Haeba u nka qeto ea ho itlhatsoa ka leqhoa lapeng, Gardner o re o sebelise thermometer ho u thusa ho fihlela mocheso o loketseng ha o leka-lekanya leqhoa le motsoako oa metsi.

Haeba mocheso o phahame haholo (ka holimo ho 15 ° C kapa 59 ° F), eketsa metsi a futhumetseng. 'Me haeba e le tlase haholo, butle-butle eketsa leqhoa ho fihlela o fihla mocheso o lakatsehang.

Nako ea ho hlapa

Gardner o re: "Hang ha o kena ka bate ea leqhoa kamora ho ikoetlisa kapa tlholisano, litlamorao li lokela ho ntlafala."

Haeba u ema hora ka mor'a boikoetliso, o re lits'ebetso tse ling tsa pholiso le ho ruruha li se li qalile kapa li se li qetile.

Boitšoaro ba Hunter / Reaction Lewis

Tsela e 'ngoe ea ho fumana melemo ea leqhoa ka mesifa e bohloko ke ho sebelisa mokhoa oa Hunters Reaction / Lewis Reaction ka ho latela sebopeho sa 10-10-10.

"Ke khothaletsa ho qhoqhoa metsotso e 10 (eseng ka kotloloho letlalong le hlobotseng), ho lateloe ke ho tlosa leqhoa metsotso e 10, ebe qetellong ke latela ka metsotso e meng e 10 ea ho qhoalisoa ha leqhoa - sena se lumella metsotso e 20 ea ts'ebetso e sebetsang ea ho qhoqha 'mele," ho hlalosa Jey .

Cryotherapy

Batho ba bang ba khetha likamore tsa 'mele tsa kalafo ea' mele, e leng kalafo e batang ofising. Likarolo tsena ha li theko e tlase ebile li ka sebetsa ho tloha ho $ 45 ho isa ho $ 100 ka nako.

Tšebeliso ea nakoana

Ha ho tluoa ho hore na o lokela ho hlapa leqhoa hangata hakae, lipatlisiso li lekantsoe. Leha ho le joalo, ho bohlokoa ho hlokomela hore litsebi tse ling li re linako tse mpe tsa CWI ho thusa ho hlaphoheloa kapele ho lokile, empa ts'ebeliso e sa foleng ea CWI e lokela ho qojoa.

Ntlha ea bohlokoa

Lipatlisiso tse botsang melemo ea libaka tsa leqhoa li lekantsoe. Litsebi tse ngata li ntse li bona bohlokoa ba ho sebelisa CWI kamora ho ikoetlisa le boikoetliso bo matla le baatlelete.

Haeba u khetha ho sebelisa libaka tsa ho tola ka leqhoa e le mokhoa oa ho hlaphoheloa kamora ketsahalo ea baatlelete kapa thupelo e matla, etsa bonnete ba hore u latela tataiso e khothalelitsoeng, haholo nako le mocheso.