Labarai

Tare da zuwan lokacin rani, mutane da yawa suna motsa jiki.Yadda za a guje wa rauni yayin jin daɗin wasanni, likitoci suna ba da shawarwari da yawa.

“Mafi yuwuwar lokacin rauni a cikin yawan jama'a shine a cikin mintuna 30 na farko.Me yasa haka?Babu dumi-duminsu."Masana harkokin wasanni sun bayyana cewa, na tsawon mintuna 10 zuwa 15 na ayyukan dumin jiki, kamar matsawar ƙafafu, faɗaɗa ƙirji, lilo, da dai sauransu, tare da tsere, na iya sa sassa daban-daban na jiki su miƙe, da inganta jijiyoyi, elasticity na ligament, ƙara tsoka. hankali da saurin amsawa;Inganta tashin hankali na kwakwalwa, kawar da inertia na ilimin lissafi, kauce wa rauni.

Ma ta ce ya kamata a yi motsa jiki a kan bene daban-daban, don guje wa tarzoma, tafiye-tafiye ko rauni.Ƙasa mai wuya zai ƙara ƙarfin tasirin tasirin haɗin gwiwa na ƙananan ƙafafu, yana haifar da mummunan rauni ko lalacewa na guringuntsi da meniscus.Ana bada shawara don zaɓar daidaitattun wurare don wasanni.

Guji rauni ya kamata kuma ya ƙware dabarun rigakafin, yayin gudu da fadowa daga iska, kar a taka ƙwallon ƙafa ko ƙafar wasu mutane, don sauƙin sprain gwiwa ko haɗin gwiwa.A cikin fall, hannu ya kamata ya kula da buffer, koyi mirgina gefe ko baya da baya, kada ku rike.

Bandage idon kafa yayin horo da gasar don hana sprain da lalacewa.Bugu da ƙari, don hana raunin gwiwar gwiwar hannu, gwiwa da maraƙi, ya kamata a yi amfani da maɗaurin gwiwar hannu, ƙwanƙwasa gwiwa da ƙafafu.

Bayan horarwa ko gasa, ayyukan shakatawa na jiki da tunani da suka dace, taimakawa wajen kawar da gajiya, hanzarta kawar da lactic acid, rage nauyin tunani, sauƙaƙe ƙwayar tsoka.Hanya mafi sauƙi ita ce yin numfashi mai zurfi, ko amfani da hanyar da kuka fi so don shakatawa a hankali, ko yin wasan motsa jiki.Tausa da kyau cinyoyi, maruƙa, kugu da baya don shakatawa tsokoki.

Don rage raunin haɗin gwiwa da lalacewa, hanya mafi mahimmanci ita ce rage nauyi da kuma ƙara ƙarfin tsoka don rage nauyin haɗin gwiwa da haɓaka kwanciyar hankali na haɗin gwiwa.Yawan nauyi na iya haifar da lalacewa da tsagewa akan haɗin gwiwa.A wannan yanayin, da zarar sprain, matakin rauni zai kara tsananta.Don haka dole ne a dage kowane irin atisayen da za a yi don kara karfin gabobi na sama, kirji, kugu, baya da na kasa.Ƙarfin tsoka mai kyau zai iya kula da kwanciyar hankali na kowane haɗin gwiwa yayin motsa jiki kuma ya rage yiwuwar mummunan rauni.