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Sportske povrede i povrede na vežbanju su gotovo neizbežne. Svi mi obično jurimo prvo za hladnom oblogom, ali znate li kada treba staviti toplu?

Koji su prvi koraci prilikom povreda, problema sa mišićima, tetivama, uganuća pročitajte u tekstu Glavne smjernice i prva pomoć kod povreda prilikom vježbanja. Obično se dešavaju kada preteramo i želimo da rezultate vidimo što pre. Bol je obično jak i vi želite da ga sprečite, ublažite.

I hladne i tople obloge utiču na protok krvi i usmeravaju ga, pa tako ublažavate bol i jednim delom ubrzavate proces oporavka. Toplota povećava cirkulaciju i tako podiže dotok kiseonika u taj deo tela i ubrzava izbacivanje štetnih materija. Ledene obloge usporavaju protok krvi u tako se smanjuje upala i zatupljuje bol.

Kako znati odabrati – hladne ili tople obloge?

sportske povredeAko koristite hladne obloge možete upotrebiti vreću napunjenu sa kockicama leda ili vrećicu zamrznutog povrća (Najbolje da je prethodno umotate tankom krpom). Ne držite oblogu duže od 20 minuta.

Hladne obloge stvaljate:

  1. Ako ste se povredili u zadnjih 48 sati (uganuli zglob ili, recimo, povredili prst, istegnuli mišić)
  2. Ako je bolan deo natekao
  3. Posle operacije, da biste umanjili otok, krvarenje i modrice
  4. Ako ste se udarili i verujete da će se uskoro pojaviti modrica
  5. Za hronične povrede atleta – bolovi u potkolenicama, bolovi u kolenu kod trkača – stavite obloge odmah nakon aktivnosti
  6. Ako koristite tople obloge upotrebite grejače, vruće peškire, toplu kupku. Ne tretirajte povredu duže od 20 minuta.

Tople obloge stavljate:

  1. Ako imate hronični bol – ukočenost, bol u mišićima i zglobovima – toplotom opuštate mišiće.
  2. Za hronična stanja poput ukočenih tetiva – zagrejavajte područje pre vežbanja da biste poboljšali elastičnost.
  3. Ako ste podložni povredama na određenim delovima tela, zagrejavajte ih pre vežbanja da biste izbegli povrede.
Piši!
Širi dalje!

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