Ho matha kapa ho tsamaea marathon ea 26.2 lik'hilomithara ke bothata bo mamellang ba mamello. Marathoners ba lokela ho itokisetsa hantle ho thibela likotsi tse tloaelehileng. Ha kotsi e nyenyane kapa matšoao a bothata a etsahala nakong ea marathon, ithute ho sebetsana le eona le hore na ho bolokehile ho tsoela pele.
1 - Blisters
Hoo e batlang e le motho e mong le e mong o tla felisa marathon le marang-rang a maoto . Haeba u kentse kemiso ea hau e feletseng ea koetliso, u tla be u ntse u otla maotong a hao le ho haha li-callus. U tla boela u leke hore na ke lihlopha life tsa lieta, likausi, lihlahisoa tsa ho omisa, liaparo tse koahetsoeng, le lisebelisoa tse sebetsang hantle bakeng sa hau. Blisters e beha koluoa ea hau kotsing ha e etsahala maoatleng a pele a marathon 'me e halefa ka nako e telele ea nako e telele. Ho molemo ho emisa ka letšoao la pele la sebaka se chesang 'me u koahelle sebaka seo ka sekhabiso sa gel kapa padeskin pad. Haeba blister e seng e hlahile, u ka 'na ua batla ho senya sebaka seo, ho se taka, ebe o koahela ka bandage kapa pad. Monyetla ona o tsotehang oa li-marselli liotleng tsohle tse hlano tsa leoto le letona ke Scott Richert, ea ileng a ba ntshetsa pele ho Chicago Marathon .
2 - Litene tsa mahlaseli
Toenail e ntšo e bakoa ke ho tšeloa mali kapa ho tšeloa mali tlas'a marulelo. Nakong ea marathone, sena se atisa ho bakoa ke ts'oaetso e tsitsitseng ea leoto la hau le tsamaeang ka moketeng oa hau ka mohato o mong le o mong. U ka thibela litlhaku tse ntšo ka ho qobella lieta tsa hao ho boloka serethe sekhoeng le ho thibela leoto la hao ho sutumelletsa ka seeta. Hangata, o hlokometse feela marotholi a matšo kamora marathon, ho e-na le ho utloisa bohloko nakong ea marathon. U tla lahleheloa ke toenail 'me e tla khutla morao ho feta likhoeling tse tharo ho isa ho tse hlano.
3 - Chafing
Ho chesa ho hlaha moo letlalo le hlabang ka letlalo. Kenya letsoai ho tsoa mofufutso mme o na le libaka tse tala, tse utloisang bohloko. Libaka tse ka sehloohong tse halefisang ke li-bottom, li-napples, tlase-lebese sebakeng, ho bobola le lirope. Ha u ntse u sibolla matsatsing a hao a malelele a koetliso moo libaka tse fokolang teng, nka mehato ea ho boloka libaka tseo li omme ka limela, kapa li li hlahise ka lihlahisoa tsa silicone tsa petroleum kapa li-roll-on-silicone. Batho ba sa apereng li-arms ba lokela ho koahela li-napples tsa bona ka liphahlo tse khomaretsoeng ho thibela litsuoa tsa monoana . Haeba marathon ea hau e le sebakeng se fapaneng ho feta matsatsi a hao a koetliso, u ka 'na ua halefisoa libakeng tse ncha. Boholo ba marathon bo fana ka jelly ea petroleum metsing. Sebelisa monyetla oa ho itlhoekisa ka seatla se bulehileng libakeng tse halefisang.
4 - Trots Runners le Nausea
Matšoao a mala le a marapo a tloaelehile nakong ea marathon. Sebelisa tlhokomelo e feteletseng ho seo u se jang le ho noa lihora tse 48 pele marathon. Ha ho lijo tsa linoko kapa joala. U se ke ua ja ntho leha e le efe e sa tloaelehang. Fokotsa khalafine ea hau pele marathon e fihla bonyane feela. U se ke ua ja haholo ha boholo ba lijo tse ntseng li le teng tsamaisong ea hau ea lijo e ka ba bothata. Qoba lihlahisoa tsa lebese haeba u na le lactose-e sa mamellaneng. Nakong ea thupelo, ke matla feela a ho sebelisa matla a ho ja le ho noa lipapali tseo u li sebelisitseng maetong a hao a koetliso le ho matha ntle le mathata. Haeba u tloaelehile ho bapalami ba matha , leka imodium matsatsing a hao a koetliso pele ho bona hore na e thusa. Tseba libaka tsa porta-johns tseleng.
5 - Ho felloa ke metsi
Ke habohlokoa ho tseba hore na 'mele oa hau o sebetsana joang le litlhoko tsa oona bakeng sa metsi ka ho boloka lintlha tsa oona ho tsamaea ha hao ka nako e telele ea ho koetlisa kapa ho matha. Itlhahloba pele le ka mor'a nako e telele. Ha ua lokela ho lahleheloa kapa u be le boima ba 'mele. Marathon tataiso ea mokelikeli e bolela hore u lokela ho lumella lenyora hore e be motataisi ntle le hore phihlelo ea hau ea ho bekha ka matsatsi a koetliso e bontša hore ha e nepahale bakeng sa hau. Matšoao a ho felloa ke metsi a phofshoana a kenyelletsa molomo o omileng, mokhathala, mokoloko, matšoao a mpa, bohloko ba morao, hlooho, ho halefa, le ho fokotsa ho tlohela. Haeba u e-na le tsona, lieha kapa u eme 'me u noe seno sa lipapali ho fihlela u hlaphohetsoe. Ha ho bohlale ho tsoela pele ka marathon hang ha u e-na le matšoao ana.
6 - Hyponatremia
Hyponatremia e etsahala ha o noa metsi a mangata 'me' mele oa hao ha o na nako ea ho o felisa. Sena se fokotsa mahlaseli a letsoai lisele tsa hau, e leng kotsi haholo. Lipontšo tsa hyponatremia li kenyelletsa ho nyefoloa, hlooho, litlhoko, ho ferekanngoa, puo e senyehileng, ho senya le matsoho a ruruhileng . Emisa 'me u se ke ua tsoelapele ka matšoao ana. Hyponatremia e bolaile lipapali nakong ea marathon. Phuputso e entsoeng Boston Marathon e bontšitse hore hyponatremia e tloaelehile haholo bathong ba marathon le ba matha, ba qeta nako e eketsehileng tseleng ea ho noa metsi a mangata, ho sa tsotellehe hore na ba noa metsi feela, ho noa lino tsa lipapali feela kapa ho kopana. U se ke ua noa ha u e-s'o nyoriloe, ntle le haeba phihlelo ea hau e bontša hore u nyoriloe ha e nepahale.
7 - Sunburn le Windburn
Apara sekoti ka sekoloto ho sireletsa sefahleho sa hau le hlooho ea hlooho ea hau. Kenya setlolo se sireletsang letsatsi hohle ka letlalo le senotsoeng, haholo-holo litsebe tsa hau. Sireletsa molomo oa hau ka letsoho le sireletsang letsatsi. Marathoners ba tla qeta lihora tse tharo ho isa ho tse robong ka ntle, mohau oa letsatsi le moea. Bapalami ba fokolang le ba tsamaeang ka maoto ba ka 'na ba batla ho boela ba sebelisa setlolo se sireletsang letsatsi ka lehlakore. U se ke ua tšaba ho kopa baithaopi ba koetlisitsoeng; mohlomong ba tlisa tse ling bakeng sa tšebeliso ea bona esita le haeba thupelo e sa e fane ka eona. Haeba o lebetse ho hlahisa molomo oa lipalesa, sebelisa jelly ea peterole metsing. Bakeng sa matsatsi a pholileng, a maholiotsoana ke rata ho ba le Buff neck neckite ho apara joaloka balaclava kapa moqhaka bakeng sa tšireletso e eketsehileng ea moea.
8 - Litlhoko tsa mesifa
Li-cramps tsa maoto li ka u otla nakong ea marathon, haholo-holo haeba u e-ba le metsi a phophollang 'meleng le letsoho la metsi. Haeba leqhoa le otla, emisa 'me le phuthole ka bonolo le ho silila mesifa e fokolang. Noa seno sa lipapali ho nkela metsi le metsi.
U ka boela ua utloa mekhabiso e makatsang kapa mesifa ea mesifa ka har'a mesifa leha e le efe 'meleng oa hao. Sena se ka etsahala ho tloha ha ho se ho le thata ho sebelisa mokhoa o tšoanang le ho qeta lihora tse ngata. E le ho thibela tsena, sebetsa ka mokhoa o nepahetseng ho pholletsa le koetliso ea hau ho tsamaea le ho matha. Nakong ea marathon, nahana ka boemo ba hau le ho phomola mahetleng. Fetola lebelo la hao le lebelo la hau ho ea holimo le ho theoha. E-ba le ho ithabisa ho hoeletsa matšoele kapa ho tantša ho feta lihlopha tse ling tsa lihlopha.
Ho Eketsehileng: Litlhaka tsa Leoto
9 - Ho otla lebota
Ho otla lerako-ka ho feletseng ho felloa ke matla a ho boloka matla a matla ka har'a mesifa ea hau-ho tloaelehile haholo ho bapalami ba marathon ea tlhōlisano ho feta ba matha-butle kapa ba tsamaeang marathon. Baeti ba na le nako e eketsehileng ea ho fumana lik'hilojule tsa matla lijong tsa lipapali le matla a lijo . Ho thibela ho otla lerako, noa sesebelisoa se feletseng se bapala lipapali tsa lipapali hohle ketsahalong eo. Tlatsetso e nang le matla a matla a matla a matla a matla a motlakase ho fokotsa palo ea lik'hilojule tseo u li sebelisang, lik'hilograma tse ka bang 80-100 ka mailile. Haeba u ikutloa u khathetse thupelong, e-ba le senojoe hang-hang. Haeba u sa khone ho tsoelapele, ema, u noe, u noe, 'me u hlahlobe boemo ba hao ka metsotso e 10-15.
10 - Litlhaloso, Mahlomola le Likhatello tsa Khatello ea Kelello
Nakong ea lipapali le baeti ba tsamaeang, kapa ka mor'a lihora tse telele thutong, u ka fokotsa maqeba, ua hula mesifa, kapa ua tšoaroa ke khatello ea kelello. Ho bohale, ka tšohanyetso, bohloko bo tebileng boo e seng mesifa ea mesifa bo etsa hore u emise 'me u bontše thuso ho baithaopi ba lithuto.
Lisebelisoa:
Fredericson M, Misra AK "Epidemiology le thuto e mengata ea marathon ea likotsi." Mesebetsi ea Lipapali . 2007; 37 (4-5): 437-9.
Christopher SD, et.al. "Hyponatremia har'a Bapalami ba Boston Marathon." N Engl J Med 2005; 352: 1550-1556. La 14 April, 2005