Paunenge uchiita mabasa ako ezuva nezuva wakambokuvadza gumbo rako kana rumwe rudzi rwekutsemuka kana strain? Kana wawana, ndeupi mushonga wako wekutanga wauri kurapwa? kazhinji , kurapwa kwekutanga, chiremba anokupa zano kuzorora, chando, kumanikidza uye kukwirisa kana inozivikanwawo seRICE nzira. Iyo RICE nzira inzira iri nyore yekuzvitarisira iyo ichakubatsira iwe kuderedza kuzvimba, kubvisa kurwadza, uye nekukasika kupora. Kurapa uku kunokurudzirwa nachiremba kana vanhu vaine kukuvara pamhasuru, tendon kana ligament. Kukuvara ikoko kunonzi kukuvara kwenyama yakapfava , zvinosanganisira sprains, sprains uye contusions izvo zvinowanzozivikanwa semavanga. Kana uine kukuvara uku unogonawo kushanyira vepedyo chiropractor kubva kumba kwako, sezva reshape.me inotaura munyaya yavo.
Maererano neDutch Quality Institute for Healthcare CBO, nzira yekuzorora, ice, compression uye kukwirira ndiyo yakasarudzwa kurapwa kwekutanga 4 kune 5 mazuva ekukuvara. Mushure meizvi, kuongororwa kwemuviri nehupamhi hwepamusoro hunodiwa kuti uwedzere kurapwa. Kunyangwe vanachiremba vazhinji vachikurudzira nzira iyi, kune zvakare tsvakiridzo yakati wandei inokahadzika kushanda kweRICE kurapwa. Somuenzaniso, a wongororo yezvidzidzo zvakaitwa mu2012 zvakaratidza kuti pakanga pasina humbowo hwakakwana hunoratidza kuti kurapwa kweRICE kunoshanda kurapa makumbo akaputika. Imwe wongororo yakabatana neiyo Red Cross yakasimbisa kuti chando chakashanda mushure mekukuvara kana iwe ukakurumidza kuishandisa. Zvisinei, chidzidzo ichi chakaona kuti kumisa muviri wakakuvara kunogona kusabatsira. Hapana humbowo hunotsigira kukwirira. Uyezve, ongororo iyi yakawana zviratidzo zvekuti compression inogona kusabatsira madhiri kana sprains. Pasinei nezvakanakira nezvayakaipira ichiri kushandiswa zvakanyanya uye kazhinji
Nzira Yakakodzera Yekuzorora, Ice, Compress uye Elevation (RICE)
- Zorora: Kana muviri wako uchinzwa kurwadziwa, muviri wako unokutumira chiratidzo chekuti pane chakashata nemuviri wako. Kana zvichibvira, ndapota mira basa rako nekukurumidza sezvaunokwanisa paunenge uchirwadziwa uye ndapota zorora zvakanyanya sezvaunokwanisa nekuti muviri wako unoda. Usaedza kutevedzera huzivi "hapana kurwadziwa, hapana pfuma". Kupfuudza chimwe chinhu iwe uchikuvara kumwe, semuenzaniso ankle sprain, kunogona kukonzera kukuvara kwakanyanya uye kunonoka kupora kwako. Maererano nechinyorwa, iwe unofanirwa kudzivisa kuisa uremu panzvimbo yako yakakuvara kwezuva rimwe kusvika kwemazuva maviri kudzivirira kukuvara kunowedzera. Kuzorora kunobatsirawo iwe kudzivirira kuwedzera mavanga.
- Ice: Sezvakataurwa pamusoro apa, zvidzidzo zvakawanda zvakaratidza kuti chando chinogona kuderedza marwadzo uye kuzvimba. Iko kushandiswa kwechando pack kana ice yakavharwa tauro ye15 kune 20 maminetsi maawa maviri kana matatu mukati mekutanga kwezuva kusvika mazuva maviri mushure mekukuvadzwa kwako. Chikonzero nei mazaya echando achivhara nejira rakareruka, rinosveta tauro kukubatsira kudzivirira chando. Kana iwe usina ice pack, unogona zvakare kushandisa bhegi repizi dzakaomeswa kana chibage. Ichashanda zvakanaka senge ice pack.
- Kudzvanya: zvinoreva kuputira nzvimbo yakakuvara kudzivirira mavanga kana kuzvimba. Kudzvanya kunoshanda kusvika kwevhiki imwe chete. Putira nzvimbo yakakanganisika uchishandisa bhandeji rechirapa rekurapa senge ACE bhandeji . peta kukuvara kwako zvine hunyoro, kwete yakanyanya kusimba uye kwete yakasununguka. Kana iwe ukaiputira zvakanyanya, zvinokanganisa kuyerera kweropa rako uye kuita kuti kukuvara kwako kuwedzere. Ganda riri pasi pekuputira rinoshanduka kuva bhuruu kana kutonhora, kushaya chiveve kana kutsvuka, ndapota sunungura bhandiji rako kuitira kuti ropa riyerere zvakanaka zvakare. Kana zviratidzo zvikasapera mumazuva mashoma, ndapota shanya nekukurumidza kuti uwane rubatsiro rwekurapa.
- Elevation: zvinoreva kuti unosimudza nzvimbo yakakuvara mumuviri wako kuti ive pamusoro pechiyero chemoyo wako. Nekusimudza nzvimbo yakakuvara inoderedza marwadzo, throbbing uye kuzvimba. Zvinoitika nekuti ropa richanetsa kusvika pachikamu chemuviri wako chakuvara. Kuita kudaro hakuna kuoma sezvaungafunga. Semuenzaniso, kana uine ankle sprain, unogona kusimudzira gumbo rako pamapiro iwe wakagara pasofa. Maererano ne dzimwe nyanzvi , zviri nani kusimudza nzvimbo yekukuvara kwemaawa maviri kusvika matatu pazuva. Uyezve, CDC inokupa zano kuti uchengetedze nzvimbo yakakuvara yakasimudzwa pese pazvinogoneka, kunyangwe usiri kuomesa kukuvara kwako.
Mukuwedzera, maererano ne a Vein kiriniki muPhoenix , kana uine varicose veins, kusimudza gumbo rako kunogona kukubatsira kuderedza marwadzo.
RICE Kurapa hakushande kana…
Kunyangwe RICE kurapwa kunoshanda pakurapa kukuvara kwenyama yakapfava asi haishande uye haikurudzirwe kurapa bhonzo rakatyoka kana kukuvara kwakanyanya kune nyoro nekuti izvi zvinogona kuda mishonga, kuvhiyiwa kana kurapa kwakanyanya kwemuviri.Zvakanakira uye Zvakaipa zveRICE Kurapa
Iyo RICE kurapwa inogona kuramba iri iyo inonyanya kukurudzirwa nzira yekurapa kukuvara kwematishu akapfava. Zvakangodaro, havasi vese vapi vehutano hwehutano vari mubhodhi. Zvidzidzo zvakawanda zvinotsigira pfungwa yekuzorora chikamu chemuviri chakakuvara pakarepo mushure mekunge wakuvara. Zvisinei, zvidzidzo zvakawanda zvakaona kuti kuongorora, kufamba kunotungamirirwa kunogona kubatsira sekugadzirisa maitiro. Kufamba kunogona kusanganisira: masaja, kutambanudza uye kugadzirisa.
Vazhinji varapi vemuviri vane kusahadzika mukushandisa ice uye kumwe kuedza kudzivirira kuzvimba kunzvimbo yako yekukuvara. Imwe ongororo muna 2014 yakakurudzira kuti kana ukaisa ice pakukuvara kwako, zvinogona kuvhiringa kugona kwemuviri wako kupora wega.
Mhedziso
Iyo Rest, Ice, Compression uye Elevation kurapwa ndiyo yakanakisa nzira yekurapa yakapfava kana ine mwero kukuvara kwetishu nyoro senge sprains, madhiri uye mavanga. Kana iwe wakaedza nzira iyi asi uchiri kuona pasina kuvandudzwa kwekukuvara kwako, kana iwe usingakwanisi kuisa chero huremu panzvimbo yakakuvara; unofanira kuwana rubatsiro rwekurapa. Iri izano rakanaka zvakare kana muviri wako wakakuvara uchinzwa chiveve kana kushaikwa.