Yintoni ebangela iiKramstramp kunye nendlela yokunyanga kunye nokuyithintela

Umxholo

• Yintoni ebangela ukuba ihastring cramps?
• Uhlobo lwemisipha
• Ukuphelelwa ngamanzi emzimbeni
• Ukusilela kwezimbiwa
• Ezinye izinto ezinobungozi
• Ziintoni iimpawu?
• Ungayikhulula njani inkampu
• Ukolulwa komgangatho
• Ukuphulula
• Unyango olushushu nolubandayo
• Ungayikhusela njani inkampu
• Hlanganisa amanzi
• Ukusilela kweedilesi
• Shushubeza
• Yolula
• Nini ukubona ugqirha
• Yintoni onokuyilindela ngexesha lakho lokuqeshwa
• Yise kude

Iikhramstram zeHamstring ziqhelekile. Banokuza ngesiquphe, babangele ubungqingqwa bendawo kunye neentlungu ngasemva kwethanga.

Kwenzekani? Umsipha we-hamstring wenza ikhontrakthi (uqinisa) ngokungazibandakanyi. Usenokude ubone iqhuma elilukhuni phantsi kolusu. Yiyo imisipha enesivumelwano.

Ngelixa unobangela wokuqaqanjelwa yimisipha yeqokobhe kungasoloko kusaziwa, kukho izinto ezininzi-ezinje ngokuphelelwa ngamanzi emzimbeni kunye noxinzelelo lwezihlunu-ezinokuba negalelo kuzo.

Nantsi into ekufuneka uyazi malunga nokuba kutheni unokuba namava e-hamstring cramps, kunye nendlela onokuzikhulula ngayo iintlungu kwaye uzithintele zingabuyi.

Yintoni ebangela ukuba ihastring cramps?

Amanye amatyala ama-3 kwayi-4 eekram ezinemisipha ayenzeka ebusuku ngexesha lokulala. Into enomdla kukuba, iimeko ezininzi zeekram zentsimbi zithathwa njenge-idiopathic. Oku kuthetha ukuba oogqirha abanakuhlala bekhomba kwisizathu esithile.

Oko kwathiwa, kukho iimeko ezininzi ezinokukhokelela kwiimpawu zesisipha. Funda ukuze ufunde ukuba zeziphi ezi zinto.

Uhlobo lwemisipha

Isikram se-hamstring sinokubangelwa kukuzifudumeza ngokungafanelekanga komsebenzi okanye ukwenza umsebenzi omninzi. Ubunzima bemisipha ngoyena nobangela uqhelekileyo weekram.

Xa ungafudumali okanye wolule ngaphambi kokuzivocavoca, izihlunu zinokuziva zixinekile, zibenze babe sesichengeni sokuqunjelwa kunye nokunye ukwenzakala. Xa abantu beyisebenzisa kakhulu imisipha yabo, i-lactic acid inokwakha kwaye ibangele ukuxinana.

Ukuphelelwa ngamanzi emzimbeni

Ukuzivocavoca kunye nokungaseli amanzi aneleyo kunokubangela ukuba uhlaselwe yimithambo. Uluvo apha kukuba xa amanzi kunye nee-electrolyte zilahlekile kukubila kwaye zingatshintshwa, imithambo-luvo iyakhuthazeka kwaye yenze imvumelwano yezihlunu.

Ngokukodwa, ukusebenza kwimozulu eshushu okanye efumileyo kunokukhawulezisa inkqubo yokuphelelwa ngamanzi emzimbeni kunye nokuxinana kwemisipha.

Ukusilela kwezimbiwa

Incinci kakhulu i-magnesium, i-potassium kunye ne-calcium emzimbeni inokuvelisa i-hamstring cramps. Ezi zimbiwa zikwabizwa ngokuba zii-electrolyte.

Ngelixa ukusela amanzi amaninzi kubalulekile ngexesha lokuzilolonga kunye nemisebenzi yemihla ngemihla, kubandakanya ezi electrolyte zikwabalulekile ngokufanayo ukuzalisa iivenkile zezimbiwa.

Ezinye izinto ezinobungozi

Kukwakho nemingcipheko ethile enokuthi yenze ukuba umntu abe namava enkampu:

• Abantu abadala ngokubanzi abanalo ubunzima obuninzi bemisipha kwaye banokuxinzelela imisipha ngokulula, okukhokelela ekubambeni.
• Iimbaleki ezihlala zizilolonga kwimozulu eshushu okanye ezithi zijongane nokuphelelwa ngamanzi emzimbeni zinokuba necramp.
• Abantu abaphila nesifo seswekile, ukuphazamiseka kwesibindi, uxinzelelo lwe-nerve, kunye nokuphazamiseka kwe-thyroid banokuba namava enkampu.
• Abasetyhini abakhulelweyo bathambekele ekufumaneni umsipha kunye nezinye izihlunu zemisipha. Ukuba ezi krrikhi zintsha, zinokuhamba emva kokubeleka kosana.

Ziintoni iimpawu?

Iikhramstramp kunye nezinye izihlunu zemisipha zinokuza ngaphandle kwesilumkiso. Unokuziva uxinekile kancinci ekuqaleni kulandelwe ziintlungu ezibukhali kunye nokwanda kokuqina.

Ukuba ujonga umsipha wakho, usenokude ubone iqhuma leethishu phantsi kolusu. Esi sisihlunu sakho esisivumelwano. I-cramp inokuhlala kwimizuzwana embalwa ukuya kwimizuzu eli-10.

Emva kokuba inkampu yokuqala idlulile, unokufumana uxinzelelo okanye ukuthamba kwiiyure ezimbalwa.

Ungayikhulula njani inkampu

Yenza ngokukhawuleza xa uziva ngathi kukho inkampu yomsipha. Ngelixa usenokungabi nakho ukuyeka ngokupheleleyo, usenokukwazi ukubunciphisa ubunzima.

Ukolulwa komgangatho

Njengoko ikrakra ibamba, zama ngobunono ukolula umsipha kwicala elichaseneyo lokuqinisa. Hlala phantsi kunye nomlenze ochaphazelekayo owandiswe phambi kwakho kwaye unyawo lwakho lubhetyebhetye. Yama phambili ngobumnene ude uve ukuba wolule i-hamstring.

Ungasolula i-hamstring kwindawo emi kuyo. Beka isithende seenyawo kumlenze ochaphazelekayo kumqolo okanye kwenye indawo ephakanyiswe kancinane. Kuyanceda ukuzinza ngokubambelela emthini okanye kwenye indawo ezinzileyo, njengodonga. Cothisa kancinci idolo lomlenze omileyo de ube uziva wolule kancinci emsipheni.

Ukuphulula

Njengoko wolula, unokucinga ngokufaka uxinzelelo oluqinileyo kunye nokuhlikihla umsipha ukukunceda ukhulule inkampu.

Ukuba une-foam roller, unokuzama ukuhlala phantsi kunye ne-roller phantsi kwethanga elichaphazelekayo. Cothisa iingalo zakho ukuze unyuse isinqe sakho phantsi, ugcine umlenze wakho ochaseneyo ugobile. Emva koko uyiqengqele kancinci phakathi kwedolo lakho kunye neempundu.

Unyango olushushu nolubandayo

Umgaqo jikelele kukusebenzisa ubushushu kwiimisipha xa ziqinile. Ke, kwinqanaba elibi kakhulu le-cramp, ubushushu bunokunceda.

Unokwenza i-compress eshushu ekhaya ngokubeka itawuli kwisitya samanzi ashushu (hayi ashushu). Ukukhupha itawuli, emva koko uyisonge kwisikwere ngaphambi kokufaka isicelo kuloo ndawo kangangemizuzu engama-20.

Ngenye indlela, unokugcwalisa i-sock ngelayisi, uyibophe, kwaye uyibeke kwimicrowave ukunyusa imizuzwana eli-15 de ubushushu. Yisebenzise kwinkampu kangangemizuzu engama-20.

Emva kokuba isivumelwano sidlulile, zama ukufaka iipakethi zomkhenkce ukunciphisa izihlunu ezibuhlungu.

Ungayikhusela njani inkampu

Unokwazi ukulungisa ezinye izinto kwindlela yakho yemihla ngemihla kunye nokukhaba ezo cramps ezinqeni.

Hlanganisa amanzi

Iingcali zithi amadoda kufuneka asele i-15.5 yeekomityi zamanzi ngosuku kwaye abasetyhini kufuneka basele iikomityi eziyi-11.5.

Ezi zikhokelo ngokubanzi. Kuya kufuneka ukuba usebenzise amanzi ngakumbi kuxhomekeke kwinqanaba lomsebenzi wakho, ubudala bakho, imozulu, okanye amayeza awahlukileyo owathathayo.

Abasetyhini abakhulelweyo okanye abancancisayo banokufuna ukusela iikomityi ezili-13 zamanzi ukuze zihlale zinamanzi.

Ukhetho olulungileyo lwamanzi lubandakanya amanzi acocekileyo, ubisi, iijusi yeziqhamo, kunye neti yemifuno. Iziphuzo zemidlalo zinokunceda ukuba ubuzilolonga ixesha elide kuneyure, njengoko zizalisa iiminerali kunye neeswekile.

Ukusilela kweedilesi

Zama ukutya iimbotyi ezingaphezulu, iziqhamo ezomisiweyo, amandongomane, kunye nembewu yokunyusa ivenkile zemagniziyam. I-Potassium inokufumaneka kwiibhanana, kwiiprune, kwiinqathe, nakwiitapile.

Ukuba ucinga ukuba usenokusilela kwezi zimbiwa zibalulekileyo, cinga ngokubuza ugqirha wakho malunga nokuthatha izongezo. Abasetyhini abakhulelweyo, umzekelo, bahlala bethatha izongezo zemagniziyam ukujongana necramps zemisipha.

Shushubeza

Ukufumana izihlunu zakho zilungisiwe kwaye zikulungele ukwenza umsebenzi kunokunceda ukuthintela uxinzelelo olukhokelela ekubambeni. Kubaluleke ngakumbi ukufudumeza imisipha yakho ngaphambi kokuba uzilolonge ukuba uyaqaphela ukuba ziqinile.

Endaweni yokuqalisa ngokubaleka ngokupheleleyo, zama ukuhamba imizuzu eliqela emva koko:

1. Yima iinyawo zakho ezinqeni-umgama phakathi. Yizisa inyawo elinye i-intshi ezimbalwa phambi kwelinye ngesithende esichukumisa umhlaba.
2. Xhoma umzimba wakho ongaphezulu ngokugoba umlenze wokuma ubuyise iimpundu zakho ngasemva.
3. Buyela kwindawo yokuqala.
4. Phinda oku kushukuma amaxesha amaninzi kwimilenze yomibini.

Yolula

Kunye nokuzifudumeza ngokufanelekileyo kwimithambo, zama ukolula ngobunono izihlunu zemisipha. Yenza ukolula ngelixa uhleli okanye umile, nantoni na oziva ulunge ngakumbi kuyo.

Ukuzibandakanya rhoqo kwiyoga kunokunceda. Kukho iimeko ezahlukeneyo ezijolise ngokuthe ngqo kwimisipha, kubandakanya nenja ejonge ezantsi, iPost yePatri eyandisiweyo, kunye nePosi yabasebenzi.

Ukuba uhlala ufumana iicramps ebusuku, yenza ezi zinto zolule ngaphambi kokuba ulale.

Nini ukubona ugqirha

Ngelixa iicramps zemisipha ingaqhelekanga uphawu lwesimo esibi kakhulu, ngamanye amaxesha zinokunxulumana nemicimbi esempilweni, enje:

• Imiba yokuhanjiswa kwegazi ngenxa yemithambo eqinileyo emilenzeni yakho. Oku kuthetha ukuba imithambo emilenzeni inokuba mxinwa kakhulu ukuba inganikezela ngegazi eloneleyo, ngakumbi ngexesha lokuzilolonga.
• Ukunyanzeliswa kwamathambo, ngakumbi kumqolo ngenxa ye-lumbar stenosis. Ubuhlungu kunye nokuxinana ngale meko kunokuba kubi ngakumbi emva kwexesha elide lokuhamba.
• Ukupheliswa kwe potassium, nemagniziyam, okanye calcium. Unokuphuhlisa ukungoneli ngokutya okungalunganga okanye ngokusebenzisa amayeza asebenza njenge-diuretics.

Cinga ukubona ugqirha wakho ukuba izihlunu zakho zemisipha zenzeka rhoqo kwaye zibangele iintlungu. Jonga ugqirha wakho ukuba unayo:

• ukudumba okanye ukuba bomvu emilenzeni
• ubuthathaka bemisipha
• i-cramping engaphenduliyo kumanyathelo okhathalelo lwasekhaya

Yintoni onokuyilindela ngexesha lakho lokuqeshwa

Ngaphambi kokwenza uvavanyo lomzimba, ugqirha wakho uya kukucela ukuba uchaze iimpawu zakho. Bayakukubuza ukuba kwenzeka nini ukuba neekram, kaninzi kangakanani, kunye nobukhali bazo.

Ugqirha wakho unokukucela ukuba ubonelele ngolwazi malunga nembali yakho yezonyango, kubandakanya nayiphi na imeko onayo okanye amayeza owathathayo.

Kubalulekile ukuba uqaphele ukuba yeyiphi imisebenzi othatha inxaxheba kuyo okanye nayiphi na into enokuba negalelo kwinkampu.

Yise kude

Zininzi izizathu zokuba kutheni unokuba nakho ukufumana iscramp cramps. Ngelixa kungathandeki, iicramps ziqhelekile kwaye zinokuphendula ngokulula kwiinguqu ezimbalwa ezilula zendlela yokuphila, njengokuselwa kwamanzi ngaphezulu.

Ukuba akunjalo, yenza idinga nogqirha wakho ukuze uqiniseke ukuba ayikho eminye imicimbi yezempilo ebangela ukuba kufuneka ijongiwe.