9 Unyango lweSpasm Spasm

Umxholo

• Indlela iimisipha eziva ngayo
• 1. Ukolula
• I-4 yolulela ithole le-spasms yamathole
• Ukwenza ukolula kokuqala:
• Olunye ulwahlulo ekufuneka lwenziwe:
• Yolula iintambo zethanga
• I-4 yolulela i-spasms yangasemva
• Ukolulwa kwebhola yentenetya:
• Isoluli se foam esoluliweyo:
• Ukuzilolonga ibhola:
• Yolula iintambo zentamo
• 2. Ukuphulula
• 3. Umkhenkce okanye ubushushu
• 4. Ukuhambisa amanzi
• 5. Ukuzilolonga kancinci
• 6. Unyango olungabhaliswanga
• 7. Izihloko zeekhrim ezichaseneyo nokudumba kunye nokuthomalalisa iintlungu
• 8. Hyperventilation
• 9. Amayeza kagqirha
• Ukudibana nogqirha
• Olunye ithuba
• Ukudumba kwezihlunu kubangela
• Ukuthintela ukuphazamiseka kwemisipha
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuqaqanjelwa yimisipha okanye iicramps kuqhelekile kwaye kwenzeka rhoqo kwimisipha yomlenze. Kodwa nayiphi na imisipha, kubandakanya umqolo, izandla, iinyawo, okanye iinzwane zinokukrutha.

Ukuqaqanjelwa yimisipha kunokuhlala naphi na ukusuka kwimizuzwana embalwa ukuya kwimizuzu eli-15. Ukuba ufumana ukungqubana kwezihlunu okungapheliyo, unokufuna ukubona ugqirha.

Indlela iimisipha eziva ngayo

Ispasm inokuba kukujija kwizihlunu okanye inokuziva iqine okanye iqine, njengeqhina. Emva kokuba isithintelo siyekile, isihlunu sinokuziva sibuhlungu kwaye sithambile. Ngamanye amaxesha i-spasms ezinzima zinokubangela amandla.

Unyango oluthile lwasekhaya luyacetyiswa ukukhulula ukungqubana kwemisipha. Oku kusebenza kubantu abaninzi. Kodwa izifundo ezilawulwayo zibonise ubungqina obulinganiselweyo bokusebenza kwamanye amayeza.

Nazi izinto onokuzama ngazo:

1. Ukolula

Ukolula indawo ene-spasm yemisipha kuhlala kunceda ekuphuculeni okanye ekuyekeni kwe-spasm ukuba ingenzeki. Apha ngezantsi kunwetwe izihlunu kumathole akho, emathangeni, emqolo nasentanyeni.

I-4 yolulela ithole le-spasms yamathole

Ukwenza ukolula kokuqala:

1. Lala phantsi, wolule umlenze wakho ngokukhomba okanye ukutsala iinzwane zakho entloko. (Ukubonisa iinzwane kuwe kubizwa ngokuba kukuphambuka.)
2. Bamba imizuzwana embalwa okanye kude kuyeke ukukhawuleza.
3. Ungasebenzisa umtya okanye ibhanti ebotshelelwe unyawo lwakho ukutsala ngobunono umphezulu wonyawo lwakho uye kuwe.

Oku kuyasebenza kwimisipha yokuqaqanjelwa yimisipha.

Olunye ulwahlulo ekufuneka lwenziwe:

• Yima ubeke ubunzima bakho emlenzeni omxinwa, ugoba idolo kancinci.
• Yima kwizipho zakho imizuzwana embalwa.
• Lunge phambili ngomlenze ongacinezelekanga, gcina umlenze omxinwa ngqo.

Yolula iintambo zethanga

1. Yima ubambe isitulo ukuze ulinganise.
2. Gweba umlenze wakho emadolweni uze ufike emlenzeni wakho ngasemva ukusuka esinqeni.
3. Ukubamba iqatha lakho, tsala unyawo lwakho emva kwakho uye kwiimpundu zakho.

I-4 yolulela i-spasms yangasemva

Indlela yokuqala neyona ilula ukolula umqolo ongasemva kukuhambahamba, okunokuthi kukhulule izihlunu zakho zangasemva kunye nokunciphisa ispasm. Hamba ngesantya esicothayo, esizinzileyo ukukhulula izihlunu zakho zangasemva.

Ukolulwa kwebhola yentenetya:

1. Lala phantsi okanye ebhedini ngebhola yentenetya (okanye enye ibhola encinci) phantsi kwendawo ene-spasm okwemizuzu embalwa.
2. Zama ukuphumla nokuphefumla ngesiqhelo.
3. Hambisa ibhola kwindawo edibeneyo kwaye uphinde.

Isoluli se foam esoluliweyo:

1. Lala phantsi nge-foam roller ngokungafaniyo nomqolo wakho.
2. Hambisa umva wakho ngaphezulu kwe-roller, ukuya kuthi ga emagxeni akho, kwaye uye ezantsi kwisisu sakho.
3. Gcina iingalo zakho ziwele esifubeni sakho.

Ukuzilolonga ibhola:

1. Hlala kwibhola yomthambo uze ungqengqe ngasemva, ukuze umqolo, amagxa kunye neempundu zolulelwe kwibhola, iinyawo zakho zithi tyaba phantsi. Yenza oku kufutshane nesihlalo okanye isofa ukuze ubambelele xa ulahlekelwe ngumlinganiso wakho.
2. Ubuxoki bezolulwe imizuzu embalwa.

Yolula iintambo zentamo

1. Ngelixa uhleli okanye umi, jikeleza amagxa akho ngokuqengqa amagxa akho phambili, phezulu, ngasemva nangaphantsi. Phinda le ntshukumo amaxesha ali-10.
2. Emva koko qengqa amagxa akho kwicala elichaseneyo ngokuhambisa amagxa akho umva, phezulu, phambili nangaphantsi. Phinda izangqa ezili-10 kweli cala.

Unokwenza imiqolo yamagxa naphina, ngelixa uhleli emotweni, edesikeni, okanye ukuba umi emgceni kwenye indawo ulindile.

Ukolula kulungile kuwe, kwaye ukongeza izinto ezongezelelekileyo ezinje ngeebhendi zokuxhathisa kunye neeroli ezinamagwebu kunokukunika ukukhululeka ngokukhawuleza kwimisipha.

• Umtya oxhathisayo wolula ithole
• igwebu igwebu yolula umva
• sebenzisa ibhola ukuzolula umva

2. Ukuphulula

Ukuphulula inokuba yeyona ndlela ilungileyo yokuthomalalisa iintlungu zomzimba kunye neekram ezinemisipha.

1. Thambisa ngobunono umsipha okwi-spasm.
2. Ukuphinda ubuye umva, zama ukucofa indawo eyijikeleze kanzima kwaye ubambe ipinki okwemizuzu embalwa. Unokufuna omnye umntu ukuba enze ukucofa ukuba awukwazi ukufikelela kuloo ndawo.

3. Umkhenkce okanye ubushushu

Ukunyanga iintlungu kunye ne-spasms ngonyango olushushu okanye olubandayo lunokusebenza ngokukuko.

Ukuphamba okungapheliyo, faka ipakethi yomkhenkce kwimisipha kangangemizuzu eli-15 ukuya kwengama-20 ngexesha, amaxesha ambalwa ngemini. Qiniseka ukuba uyisongele umkhenkce ngetawuli ebhityileyo okanye ilaphu ukuze umkhenkce ungabi ngqo kulusu lwakho.

Iphedi yokufudumeza endaweni inokusebenza kangangemizuzu eli-15 ukuya kwengama-20 ngexesha, kodwa landela oku ngepakethe yomkhenkce. Kungenxa yokuba ngelixa ubushushu biziva buhle kwintlungu, bunokubi ngakumbi ukuvuvukala. Umkhenkce uya kuthoba ukudumba.

Olunye ukhetho lobushushu lubandakanya ibhafu yokufudumeza, ishawa eshushu, okanye ibhafu eshushu okanye i-spa ukuba unokufikelela kwenye, ezinokukunceda ukhulule izihlunu zakho.

4. Ukuhambisa amanzi

Xa une-spasm, zama ukusela amanzi.

Ukukunceda ukuthintela i-spasms, qiniseka ukuba uhlala unamanzi, ngakumbi ukuba uyazilolonga okanye ukuba imozulu ishushu.

Ngelixa izindululo malunga nokuba ungakanani amanzi ekufuneka uwasele ziyahluka ngokuxhomekeke kwizinto ezinje ngeemfuno zakho, imisebenzi, indlela yokuphila, kunye nemozulu, nazi izixa zokuhamba.

Amanzi aneleyo kunye nemilinganiselo efanayo

Ibhodi yokutya nesondlo ikhuphe ingxelo ngo-2004 ebandakanya imigaqo-sikhokelo ngokubanzi yokufumana amanzi, kubandakanya amanzi owafumana ekutyeni nakwiziselo.

Ingxelo iqaphele ukuba malunga neepesenti ezingama-80 zamanzi esiwafunayo anokusezwa kwiziselo kubandakanya amanzi acocekileyo kunye neepesenti ezingama-20 kukutya esikutyayo.

5. Ukuzilolonga kancinci

Abanye abantu bafumanisa ukuba banokugxotha imilenze ebusuku (enokubakho ukuya kuthi ga kwiipesenti ezingama-60 zabantu abadala) ngokwenza umthambo omncinci ngaphambi kokuba balale.

Eminye imizekelo yokuzivocavoca okulula ibandakanya:

• ukubaleka endaweni
• ukuhamba unyuka usihla ngezinyuko
• ukukhwela ibhayisekile emileyo okwemizuzu embalwa
• usebenzisa umatshini wokuqamba okwemizuzu embalwa
• ukungqisha ngetrampolini

Ngelixa imithambo elula inokunceda, umthambo olinganiselayo okanye onzulu unokuchaphazela ukulala kwakho, ke uya kufuna ukuyiphepha kanye ngaphambi kokulala.

6. Unyango olungabhaliswanga

Zininzi izinto onokuzithatha ngomlomo ezinokukunceda kwimisipha yakho:

• Ii-NSAID. I-over-the-counter (OTC) iziyobisi ezichasayo (ii-NSAIDs) zihlala zizisa isiqabu ngokunciphisa ukudumba kunye nentlungu.
• Ijusi yepiki. Ukusela inani elincinci lejusi ye-pickle kuthiwa kukhulula izihlunu ezixineneyo kwisithuba semizuzwana engama-30 ukuya kwengama-35. Oku kucingelwa ukuba kusebenza ngokubuyisela ibhalansi ye-electrolyte.
• Izibonelelo. Amacwecwe etyuwa, ivithamini B-12, kunye nezongezo zemagniziyam zisetyenziswa ngabantu abathile ukunyanga nokukhusela ukungqubana kwemisipha. Kubalulekile ukuba uqaphele ukuba kukho ubungqina obulinganiselweyo bokubonisa ukuba ziyasebenza.
• Ukuphumla kwezihlunu zendalo. Ukuphumla kwezihlunu zendalo kubandakanya ukusela iti ye-chamomile, ukongeza i-capsaicin kukutya, kunye nokuphucula ukulala kwakho.

7. Izihloko zeekhrim ezichaseneyo nokudumba kunye nokuthomalalisa iintlungu

Ukunciphisa iintlungu kwi-counter kunokunceda. Oku kubandakanya iimveliso eziqukethe i-lidocaine, i-camphor, okanye i-menthol (umzekelo, iimveliso zeTiger Balm kunye neBiofreeze).

Ijeli emollient eyenziwe nge curcuma longa (turmeric) kunye nembewu yeselery kuthiwa inceda ekunciphiseni iintlungu kunye nokudumba kwesisu esibuhlungu.

Thenga iintlungu ezisusa iintlungu apha.

8. Hyperventilation

Inqaku lokuphononongwa kwe-2016 kwi-spasms zichaze uphononongo lokujonga kunye nabathathi-nxaxheba abathathu abasebenzisa i-hyperventilating kwi-20 ukuya kwi-30 yokuphefumla ngomzuzu ukusombulula iicampu ezinxulumene nomsebenzi.

Hyperventilation kuxa uphefumla ngamandla kwaye ukhawuleze kunesiqhelo. Ukuba unexhala, i-hyperventilation isenokungabi lolungileyo kuwe, njengoko inokubangela uloyiko.

9. Amayeza kagqirha

Ukuba une-spasm yemisipha eqhubekayo, ngakumbi ukuba inzima, ugqirha wakho unokumisela ukuba uthambe izihlunu okanye amayeza eentlungu.

Ukuphumla kwezihlunu ezisetyenziselwa i-spasms yezihlunu kubizwa ngokuba ziindawo eziphakathi zokuphumla kwezihlunu zamathambo (ii-SMRs), kwaye zihlala zimiselwe kuphela iiveki ezi-2 ukuya kwezi-3 zeveki.

Ukudibana nogqirha

Ukuba izihlunu zemithambo yakho zihlala zihleli, okanye ukuba iintlungu ziphazamisa ubomi bakho bemihla ngemihla, licebo elihle ukubona ugqirha.

Ukuba wenza idinga lokufumana izihlunu, ugqirha unoku:

• thatha imbali yezonyango
• ndikubuze malunga neempawu zakho
• buza malunga nokutya kwakho kunye nawaphi na amayeza okanye izongezo ozithathayo
• yenza uvavanyo lomzimba

Bazofuna ukukhupha naziphi na ezinye iimeko zonyango okanye izizathu ezinokuthi zibandakanyeke kwimisipha yakho yemisipha.

Banokuyalela ukuvavanywa kwemifanekiso yokujonga iimeko ezinokubakho, ezinjengokwaphuka, okanye uku-odola uvavanyo lwegazi ukukhangela amanqaku kwezinye iimeko.

Ugqirha wakho unokukuthumela kunyango lomzimba ukukunceda uqinise iseti ethile yemisipha, okanye ufumane ubhetyebhetye kunye nokuzilolonga.

Ukuba i-spasms yakho ihlala ixesha elide kwaye ibuhlungu, banokumisela isisombululo samandla amiselweyo.

Olunye ithuba

Ukuba i-spasms yakho isemqolo wakho, cinga ukubona i-chiropractor. Banokukunika ezinye iindlela zonyango ojolise kuzo kunye nokuzilolonga ukunciphisa izihlunu zakho zemisipha.

Ingcali ye-massage yonyango inokunceda.

Ukudumba kwezihlunu kubangela

Indlela ngqo ebangela ukuphazamiseka kwemisipha ayiqinisekanga. Iziphumo eziqhelekileyo zibandakanya:

• ukudinwa kwezihlunu kwimithambo
• Ukuphelelwa ngamanzi emzimbeni okanye ukupheliswa kwe-electrolyte
• amanqanaba asezantsi e-calcium, i-magnesium, i-potassium kunye ne-sodium
• amanye amayeza, anjengee-statins
• ezinye iimeko zonyango, ezinje ngesifo seswekile, isifo sika-Parkinson, isifo sentliziyo, kunye nesifo sokuqina kwesibindi
• ukukhulelwa
• umonakalo wemithambo-luvo
• ukwenzakala kwangaphambili

Rhoqo, ii-spasms zemisipha zibhalwa njenge-idiopathic- oko kuthetha ukuba abanaso isizathu esichongiweyo.

Ukuthintela ukuphazamiseka kwemisipha

Ubungqina buxutywe malunga nokusebenza kwamayeza okuthintela ukungqubana kwemisipha.

Ukuba uphilile ngokubanzi kwaye une-spasms yezihlunu ngamanye amaxesha, iingcali zincomela:

• ukuhlala ngamanzi
• ukwenza ukukhanya ukolula ngaphambi nasemva kokuba uzilolonge
• ukutya ukutya okusempilweni

Sebenzisa i-kinesio tape okanye isitokhwe soxinzelelo kunokunceda ukuthintela ukungqubana kwemisipha emilenzeni yakho, ngokutsho kwesifundo esincinci kubagijimi.

Unokufuna ukugcina irekhodi xa ufumana i-spasm spasm, ukubona ukuba inxulumene nomsebenzi othile. Ukutshintsha loo msebenzi kunokunceda ukunqanda ukungqubana kwexesha elizayo.

Umzekelo:

• Ngaba ufumana ispasm emva kokuba ufundile ebhedini?
• Ngaba imilenze yakho iyarhuqa ukuba ubuhleli okanye umi endaweni enye ixesha elide?
• Ngaba ukunxiba izihlangu ezomeleleyo okanye izithende eziphakamileyo kukhokelela kwiinzonzobila zeenzwane?
• Ubulele kwesiphi isikhundla?

Ukuphendula le mibuzo kunokukunceda ubone ukuba yintoni enokubangela ukuphazamiseka kwemisipha yakho.

Ukuthatha

Ukuqaqanjelwa yimisipha kuhlala kufutshane kwaye kuyabukeka. Ukuzinyanga, ngakumbi ukolula, kusebenza kubantu abaninzi.

Ukuba une-spasms rhoqo, okanye ukuba zibuhlungu kakhulu, jonga ugqirha ukuze ufumane ukuba yintoni ebangela i-spasms.