Marathon vanomhanya uye vanofamba kazhinji vanoda kutora marwadzo okusununguka vasati vasvika kana panguva ye marathon. Iwe unogona kumuka mangwanani omumhanyi nemusoro, musonda aches, kana kurwadziwa kweArthritis. Kana, iwe ungada kutora mishonga paunotanga kurwadziwa munguva ye marathon kana nokuti iwe unofunga kuti zvichadzivirira marwadzo mushure mekunge wapedza. Ndeipi marwadzo anoremekedza ndiwo akachengeteka kutora, kana iwe haufaniri kudzivisa kutora chero ipi zvayo?
Ndizvo Zvakanakisisa Kudzivirira kurwadziwa Kunotanga Kusununguka Pamberi uye Mukati Marathon
Zvinosuruvarisa, kurwadziwa kunorwadza kunogona kukonzera matambudziko munguva ye marathon. Chidzidzo chevanhu vanosvika 4 000 vanomhanya mumakwikwi vakawana mamwe makumi mashanu kune mamwe matambudziko anowanikwa mukati mehutano pakati peavo vakatora--------------pain-relievers vasati vatiza. Dambudziko rinowanzovhiringidzika mukati mehutachi. Nyanzvi yezvenyanzvi rezvechipatara kuMarathon Directors College yakakurudzirawo kudzivisa kushungurudzika kurwadziwa mberi uye munguva yemutambo.
Kana iwe nguva dzose uchitambura kurwadza kwechiitiko, kurukura nekushandisa mavari kwenguva refu yekudzidzira kunomhanya uye kufamba uye mumamiriro ezvinhu emarathon nechiremba wako. Anogona kunge ane mazano pamusoro pekuita sei uye nguva yekushandisa.
Zvinetso neNSAIDs
Mishonga yakawanda kupfuura ye-non-steroidal anti-inflammatory medication ibuprofen (Advil) uye naproxen sodium (Aleve). Vane migumisiro miviri: rubatsiro rwekurwadziwa nekudzivirira kuputika. Zvinogona kukonzera kushungurudza uye dzinoderedza kupisa kwepvo.
Mukudzidza kwemarathon, vashanu varairi vaitora ibuprofen vakataura kuti vakapinda muchipatara nekushaya kwepfungwa kwenguva pfupi.
Kana ukaronga kushandisa madhiragi aya kare kana munguva ye marathon, iwe unofanira kuishandisa paunotora nguva refu yekurovedza kana kufamba kuti uone kana zvichigona kuvabvumirira uye kana vane marwadzo pamusoro pako.
Paunenge usingawanzove nezvinetso neNSAIDs, uri kuisa muviri wako pasi pemamiriro ezvinhu akaipisisa kwema 26.2 makiromita uye iwe unogona kunge usina kutarisirwa.
Matambudziko neAcetaminophen (Tylenol)
Acetaminophen ine migumisiro miviri: kupora kurwadziwa uye kupera kwefivha. Inogona kuva chepfu kune chiropa kana iwe uchinetseka uye pakushushikana mupfungwa, sekunge uchimhanya kana kufamba marathon, uchiita kuti kunyanya kushandiswa paunenge uchitsvaga marita akawanda. Vamwe vanhu vanowana tsvina kubva kuAcetaminophen, iyo inowanzova kunyunyuta kunowanzoitwa nevarathoners.
Chiropa chako chinotora chikamu chebasa rekuputsa acetaminophen, uye kusiyana pakati pekurapa kwechirwere uye dose inotyisa kune mararamiro mashoma kudarika eNSAIDs. Kana iwe uchingorasikirwa nehuwandu huri kutora, unogona kukuvadza chiropa chako nekusingaperi, uye kudarika kunenge kusingatapuriki.
Zvinetso naApirin
Aspirin ine migumisiro miviri: kupumbuka kwepumusoro uye kupera kwefivha. Inodzivisawo kukwanisa kweropa kuti rive rakanyatsobudirira muvanhu vakawanda. Izvi zvinogona kuguma nekubuda ropa akawanda kana iwe uine kukuvadzwa, uye nyanzvi dzinofungidzira kuti une micro-bleeding uye yakaputika makumbo kubva pamakiromita 26.2 ekuderedza tsoka dzako nemakumbo kutora munguva yemarathon.
Vanhu vazhinji vanoona kushungurudzika uye kunyange gastric kubva kune aspirin. Muchikamu chikuru chekudzidzira marathon, vana vemarcers vakatora aspirin vakaudza kuti vari muchipatara vane ropa uye vaviri vane zvirwere zvepfungwa.
Vanhu vazhinji vanotora aspirin yakaderera nguva dzose sezvinorayirwa nachiremba wavo. Iwe uchaziva kuti zvinokukanganisa sei pakudzidzisa kwako kwenguva refu.
Bheri
Doro panguva yekumhanya hazvikurudzirwi, kunyanya kana wakatora mamwe marwadzo emarwadzo. Iwe unogona kupfurikidza zvishoma nezvishoma pamagumo ekukwikwidza nemapoka anopa doro. Zviri nani kuti uzviperekedze nekumirira kusvika waporazve kumba nemvura yakakodzera kusvika iwe unofarira chiitiko chinotyisa.
Kunyange zvazvo vaitaura nenyonganyonga, boka reMarathon Directors 'College remakirini ezvokurapa rakaona kuti doro rakapiwa hydration, mahydrohydrates, salts, uye runyararo rwunenge rwaitwa panguva ye marathon. Chaizvoizvo, mumwe wechiremba akazvinyora sechirongwa chinokurumidza chemasamu makumbo. Portland Marathon Mutevedzeri wemitambo VaSmith kamwe vakamboita doro senzira yake yega hydration munguva ye marathon uye mhinduro dzaiva "Pandakapedza, ndakatorwa." Zvakaonekwa kuti bheri inoderedza mitambo yevashandi, "Yaiva marathon marathon."
Edza Hapana Chitsva paMusika weRace
Zvakanakisisa kudzivisa kurwadziwa kunoratidzika mberi kana panguva ye marathon. Shandisa nguva yako yakareba yekudzidzira kuti uedze manzwiro aunofamba nayo kana kuti kufamba pasina rusununguko rwemarwadzo, uye zvinetso zvako zvaunoshandisa kana ukashandisa kushandisa zvinorwadza zvinoderedza. Sezvaunogara uchiita, usaedza chero chinhu chitsva pazuva rehutano.
> Sources:
> Küster M, Renner B, Oppel P, Niederweis U, Brune K. Kushandiswa kweanorganics vasati vamboita marathon uye kukanganisa kwehutano hwemwoyo, maviri uye hutsinye: kuongorora kweboka. BMJ Open . 2013 Apr 19; 3 (4). pii: e002090. doi: 10.1136 / bmjopen-2012-002090. Shingaira 2013.
> Marathon Directors 'College. Imba yekusangana, Portland, Oregon, Kubvumbi 6, 2005.