การบาดเจ็บจากการวิ่ง ป้องกันดีกว่ารักษา
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บางท่านที่เริ่มวิ่งแล้วมีปัญหาบาดเจ็บ ก็คิดว่าวิ่งไม่ได้แล้ว บางครั้งได้รับคำแนะนำผิดๆ ว่าถ้าน้ำหนักตัวมาก การวิ่งไม่เหมาะสม จริงๆแล้วถ้าเริ่มฝึกซ้อมอย่างถูกวิธีและค่อยๆลดน้ำหนักตัวลงก็สามารถวิ่งได้ การบาดเจ็บส่วนใหญ่สามารถรักษาได้ภายใน 2-3 อาทิตย์ แต่การรักษาที่ดีที่สุดก็คือรักษาที่สาเหตุ แต่ก็คงต้องรักษาอาการบาดเจ็บที่เกิดขึ้นก่อน เช่นให้อาการปวดหายก่อน แล้วจึงเริ่มรักษาที่สาเหตุหรือต้นตอที่ทำให้บาดเจ็บ ซึ่งส่วนใหญ่จะเกิดจากการวิ่งไม่ถูกเทคนิค ฝึกซ้อมหนักเกินไปหรือกล้ามเนื้อไม่แข็งแรงพอ การวิ่งให้ถูกวิธีและการฝึกกล้ามเนื้อก็สามารถป้องกันไม่ให้เกิดการบาดเจ็บได้โดยไม่ถึงกับต้องเลิกวิ่ง
การระวังไม่ให้เกิดอาการบาดเจ็บก็เริ่มตั้งแต่การเลือกใช้เครื่องแต่งกายและอุปกรณ์ที่เหมาะสม การแต่งกายก็ให้มีการระบายความร้อนได้ดี ที่สำคัญที่สุดก็คงเป็นรองเท้า ควรจะลงทุนหน่อย ใช้รองเท้าที่ผลิตขึ้นมาเพื่อการวิ่งโดยเฉพาะ นอกจากนี้ยังมีแบบต่างๆให้เลือกใช้ตามความต้องการของแต่ละคนที่ไม่เหมือนกัน ถ้าน้ำหนักตัวมากก็เลือกรุ่นที่สามารถรับแรงกระแทกได้ดี ถ้าต้องการวิ่งให้เร็วและไกลก็เลือกรุ่นที่มีน้ำหนักเบา ( เหมาะกับนักวิ่งที่วิ่งแข่งขัยระยะไกล เช่นมาราธอน )
เลือกสถานที่วิ่งที่เหมาะสม ทางวิ่งเรียบ ไม่ขรุขระ ไม่มีทางที่ลาดชัน ( ทางที่ลาดชันเหมาะสำหรับนักวิ่งที่เป็นนักวิ่งแข่ง ต้องการฝึกความแข็งแรงของกล้ามเนื้อ – Strength แต่ก็ไม่ได้ฝึกแบบนี้ทุกวันนะครับ ) ไม่เปลี่ยวเกินไป ไม่มีการเลี้ยวที่มีมุมแคบ เพราะจะทำให้บาดเจ็บที่ข้อเท้าและเข่าได้ง่าย หลีกเลี่ยงการวิ่งในขณะที่อากาศร้อนจัดมาก ดื่มน้ำให้เพียงพอ ถ้าอดนอนหรือไม่สบายก็ต้องงดการฝึกซ้อมหรือการแข่งขัน
การวิ่งก็ต้องวิ่งให้ถูกวิธี ทั้งท่าทาง ทั้งการหายใจและการวางเท้า การฝึกซ้อมก็อย่าหักโหม มีการพักที่เหมาะสม ถ้าฝึกซ้อมแล้วมีอาการบาดเจ็บก็อาจจะเกิดจากการฝึกซ้อมที่หนักเกินไป ร่างกายรับไม่ไหว อาจต้องลดความหนัก ระยะทางหรือระยะเวลาลงก่อน แล้วค่อยๆเพิ่มขึ้นภายหลังก็ได้
การรักษาอาการบาดเจ็บก็ทำได้ง่ายๆ คือ หยุดพัก ประคบเย็น ไม่ให้ส่วนนั้นเคลื่อนไหวด้วยการพันรัดไว้ ยกส่วนนั้นให้สูงขึ้น
การหยุดพัก หมายความว่า ถ้ามีอาการบาดเจ็บก็ให้หยุดพัก ไม่ฝืนที่จะวิ่งต่อ เพราะจะทำให้อาการบาดเจ็บเป็นมากขึ้น ใช้เวลารักษานานขึ้น หรืออาจทำให้เป็นจุดอ่อนต่อไปในอนาคต การพักอาจต้องพัก 3-4 วัน ถึง 3-6 อาทิตย์แล้วแต่ความรุนแรง แล้วค่อยๆกลับมาฝึกใหม่
การประคบเย็น ควรทำเร็วที่สุดที่สามารถทำได้ ใช้น้ำแข็งประคบ 10 นาที หยุด 10 นาทีสลับกันไปจะช่วยลดอาการปวดและอาการบวมได้ ( การประคบร้อนใช้หลังจากได้รับการบาดเจ็บ 72 ชั่วโมง หรือ 3 วันไปแล้ว )
หลังจากนั้นก็พัน รัดไว้ เพื่อให้ส่วนที่ได้รับบาดเจ็บเคลื่อนไหวน้อยที่สุด แล้วยกส่วนที่ได้รับบาดเจ็บไว้ให้สูงกว่าหัวใจ เพื่อลดอาการบวม การนอน ยกขาหรือเท้าสูงจะช่วยได้มากกรณีที่ได้รับบาดเจ็บที่ขาและเท้า
จะเห็นได้ว่า ถ้าไม่ระวังให้ดี เมื่อเกิดอาการบาดเจ็บขึ้นมาแล้ว จะต้องเสียเวลารักษาตัว แถมการหยุดฝึกซ้อมจะทำให้สภาพความฟิตซ้อมของร่างกายลดลง เมื่อหายจากการบาดเจ็บต้องค่อยๆฝึกซ้อม เพราะจะฝึกหนักก็ไม่ได้ บางคนกล่าวว่าถ้าหยุดไปนานเท่าไหร่ก็ตาม การฝึกซ้อมให้กลับมาแข็งแรงเท่าเดิมจะใช้เวลา 2 เท่าของเวลาที่หยุดพักไป เช่นถ้าหยุดไป 2 อาทิตย์ ต้องใช้เวลาถึง 4 อาทิตย์ในการฝึกซ้อมให้กลับมาแข็งแรงเท่าเดิม
จึงควรระวัง แต่งกายและเลือกรองเท้าให้เหมาะสม เลือกสถานที่ที่เหมาะสม ฝึกซ้อมตามตารางที่ไม่หนักเกินไป ไม่หักโหม จะดีกว่า เพราะส่วนมากหลังเกิดการบาดเจ็บก็พาลเข็ดการออกกำลังกาย เลิกหรือรู้สึกไม่ดีกับการออกกำลังกายไปเลย
ไม่เหมือนพวกที่ชอบจนเข้ากระดูกดำ ชนกำแพงก็แล้ว เจ็บเจียนตายก็แล้ว รอดตายหายป่วยยังบอกว่า ไม่เข็ดจะเอาอีก แต่ทุกรายจะพูดตรงกันว่า ต้องศึกษาให้ดี ฝึกซ้อมตามตารางไม่หักโหม ถ้ามีอาการผิดปกติต้องหยุด อย่าฝืนเพราะอันตรายมากที่จะฝืนฝึกซ้อมหรือแข่งขันต่อ พวกนี้ก็เกินไปหน่อยนะครับ พวกเราก็เอาแค่ ออกกำลังกายให้สุขภาพดี มีความสุขตามอัตภาพก็พอแล้ว อยู่เขียน blog นานๆดีกว่า
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250 ความคิดเห็น
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«ВЭД ЛАЙН» — импортная компания, специализирующийся на грузовых перевозках «от двери до двери». Вне зависимости оттого, требуются ли вам выборочные фрахтовые услуги или совокупные услуги грузоперевозки, необходимые для нашего участия в процессах таможенного оформления ввоза товаров. «ВЭД ЛАЙН» https://ved-line.ru предлагает правильное комплексное решение в интересах клиентов. Оказываемые нами услуги в полной мере объединены с нашими преимуществами, так чтобы вы являлись информированы о последнем статусе ваших грузов, на каком этапе грузоперевозки бы они не были. Наша компания специалистов по мультимодальным перевозкам грузов помогает клиентам разобраться с секретами экспортных и импортных требований и подготовки документации, выполняя нормальную переработку грузов. «ВЭД ЛАЙН» также рекомендует заказчикам воспользоваться готовым решением для отгрузки крупного объема груза на собственном морском транспорте дедвейтом 3 000 т. в соответствии с Инкотермс 2020 FOB и CFR морские порты Поднебесной — порт Находка Лесной Терминал — с погрузкой по жд или автомобильный транспорт. Предложение сформировано преимущественно для требований к развитию вашего бизнеса.
Имеется немного вариантов поиска требующегося товара в Китайской Народной Республике — при помощи китайского посредника либо непосредственно с помощью внешнеэкономической компании. Второй вариант лучше, поскольку он позволяет оплатить отгруженный товар по заключенному внешнеэкономическому контракту еще организовать поставку «от двери до двери» включая таможенное оформление https://ved-line.ru в небольшие сроки — минуя наценки на приобретенный товар. В виде возможности для отдельного поиска поставщиков возможно исследовать специализированные онлайн-порталы, в которых как мне кажется можно купить товары оптом или же в розницу. Также на онлайн-площадке как правило зарегистрированы торговые агенты или фабрики. Точно, угадать категорию их ответственности и к тому же качество товара трудно — таковые приобретения на личный страх и риск. Вдобавок в онлайн-каталогах не всегда имеется вероятность найти интересующие оборудование.
Товары из Китая http://asiancatalog.online
Таможенное оформление товаров из Китая - ASIANCATALOG
Китайские экспортеры отлично знают, что коммерческие грузы в Россию ввозятся двумя способами, при условии законного таможенного оформления и серой схемой, еще известной как карго. Какая разница между этими двумя методами ввоза и на какие проблемы нужно обратить внимание при экспорте грузов из Китая способами продавца.
Правомерное таможенное оформление товаров из Китая - это таможенное оформление которое совершается по условиям с таможенным законодательством ЕАЭС и к тому же защищенной законодательством Российской Федерации.
Скрытое таможенное оформление (карго) содержит наибольшие риски утраты товара, не защищено законом и не содержит правомерных документов.
Беря во внимание, что Российская Федерация усиливает характерное участие таможенному оформлению, необходимость скрытого таможенного оформления (карго) снижается. К тому же, если товары из Китая прибудут на территорию России без проблем, получатели столкнуться с непростой ситуацией нереальности дальнейшей реализации, кроме всего прочего и сбыта товаров на больших маркетплейсах России. Таким образом мы предлагаем участникам внешнеторговой деятельности избирать официальное таможенное оформление и не использовать серое таможенное оформление.
Вместе с тем, в случае отгрузке товаров из Китая в ведущие города и рынки России и СНГ следует придать внимание на задачи логистики.
Специалисты по таможенному оформлению ASIANCATALOG помогают поддержку малому и среднему бизнесу России при завозе китайских товаров, выступая в лице представителя оказывают таможенное оформление китайских товаров c предоставлением официального пакета документов для дальнейшей реализации на внутреннем рынке и реализуют услуги по таможенному оформлению товаров из Китая по договору услуги таможенного оформления, при ввозе товаров из Китая под подписанный внешнеэкономический контракт клиента.
Таможенное оформление китайских товаров - это профессиональный вид работ нашей компании, обеспечивающий надежность и за короткий срок выполнение таможенного оформления с оплатой таможенных сборов и пошлин. Мы оказываем услуги таможенного оформления товаров юр. лицам а также физическим лицам, являющимися резидентами России и СНГ.
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