Yintoni eyokujongana neMascle Spasms kunye neKram?

Umxholo

• Yintoni iMpasm Spasm? Njani Nge Cramp Muscle?
• Yintoni ebangela ukuphazamiseka kwemisipha kunye neekram?
• Indlela yokuNyanga i-Muscle Spasms kunye neeCramps
• Indlela yokuthintela i-Muscle Spasms
• Uphengululo lwe

Ihashe likaCharley. Ikwabizwa ngokuba yi "WTH !?" intlungu enokuthi nzulu inkampu yakho inyathela ngomzuzwana. Yintoni i-spasm yemisipha phofu, ngaba iyafana nento yokuqunjelwa sisihlunu, yintoni ebangela oko, kwaye ungamthintela njani umbulali ukuba athathe abanye abantu?

Sithathe i-spasms ye-muscle 101 ukusuka kwingcali ye-neuromusculoskeletal disorder u-Matthew Meyers, M.S., we-Velocity Sports Medicine e-West Westport, e-Connecticut, ukuze ukwazi ukulahla i-twitch for good.

Uphakuzela ngenxa yokuba unesihlunu se-RN? Nalu ulwazi olusisiseko olufunayo:

• Yintoni? Ukuqaqanjelwa yimisipha kukungqengqa okungazibandakanyi kwesihlunu esinye okanye nangaphezulu. I-cramp ye-muscle yinto nje eqhubekayo (eyaziwa ixesha elide) ye-muscle spasm.
• Zibangelwa yintoni?Ukuqhawuka kwezihlunu kunokubangelwa kukuzibhokoxa kakhulu, ukolula kakhulu, ukuphelelwa ngamanzi emzimbeni, ukusilela kwe-electrolyte, kunye nokuqina kwemisipha, ukudinwa, okanye ukwenzakala.
• Uyenza njani ukuba iyeke i-spasm yemisipha? Zama ukuphulula kwaye wolule isihlunu esishwabeneyo.
• Ngaba ufanele ukhathazeke? Hayi - zihlala zingenabungozi kwaye zihambe zodwa.

Yintoni iMpasm Spasm? Njani Nge Cramp Muscle?

Isenokuziva ngathi yi-BFD, kodwa izihlunu zemisipha zilula ngokulula: Kukungqamana ngesiquphe nangokungazibandakanyi kwesinye okanye ezingaphezulu kwezihlunu zakho, ngokweAmerican Academy of Orthopedic Surgeons (AAOS). Iindaba ezimnandi zezokuba, nangona kunokuba buhlungu kwaye kukuyekise okwethutyana ekusebenziseni izihlunu ezichaphazelekayo, zihlala zingenabungozi.

Kuthekani ngezihlunu zemithambo? Kuzo zonke iinjongo kunye neenjongo, i-cramp ye-muscle ifana kakhulu ne-spasm muscle. Nangona kungekho mahluko wokwenyaniso ofundisiweyo phakathi kwezi zibini, ezinye iingcali ziqwalasela a igcinwe I-muscle spasm ibe yi-cramp ye-muscle, ngokutsho kweYunivesithi yezoNyango yaseSouth Carolina.

Yintoni ebangela ukuphazamiseka kwemisipha kunye neekram?

Ukuzibhokoxa ngokugqithiseleyo, ukuzolula kudlule imida yakho (okanye ukungoluli ngokwaneleyo), ukudinwa kwemisipha okanye ukwenzakala, ukuphelelwa ngamanzi emzimbeni, nokusilela kwe-electrolyte kuphakathi kwezona zizathu zixhaphakileyo zokuxhuzula kwezihlunu.

I-H2O elungileyo idlala indima ebalulekileyo ekugcineni amanqanaba e-electrolyte azinzile ukuze asebenze kakuhle kwimisipha, utshilo uMeyers. Ke qiniseka ukuba ungena kwiiglasi ezaneleyo kwaye uhlamba ngesiselo sezemidlalo (njengeGatorade okanye enye yezi zinto unokukhetha kuzo), emva kokuzilolonga okunzima ukuzalisa ii-electrolyte ozilahlileyo. Kwaye ukuba wenza iikofu ezininzi ziqhuba ngosuku, kusenokuba lixesha lokunciphisa-i-caffeine eninzi inokukhupha i-cramps ye-muscle kunye ne-spasms, nayo.

Imisipha ethambekele ekuxineni- njengee-pectorals, umva ongezantsi, i-hip flexors, kunye namathole-nazo zihlala zine-spasms rhoqo, kuba zihlala ziphelile kwaye zifutshane. "I-muscle eyenza i-spasms iyenzeka rhoqo ngenxa yokugqithisa," kuchaza uMeyers. "Ke xa uxinizelelo oluqhelekileyo okanye umsipha omfitshane ongapheliyo wolulelwe ngaphaya kohlobo olufunekayo lokuhamba, ukhusela ngokukhuselekileyo ukunqanda ukukrazula okanye, kwiimeko ezibi kakhulu, ugqabhuke."

Indlela yokuNyanga i-Muscle Spasms kunye neeCramps

Ngaba ikhona indlela yokuyekisa i-spasm yemisipha emva kokuba iqalile? Ewe, oku kulungiswa ngokukhawuleza kuvakala kuyothusa, kodwa kufanelekile ukuzama: Yitya icephe le-mustard etyheli, ngokukaMeyers. Olunye uphononongo lubonisa ukuba yi-turmeric, ezinye zibonisa ukuba yi-acetic acid, utshilo. "Nayiphi na indlela, siyazi ukuba yindlela esebenzayo yokucotha okanye ukumisa i-spasm esebenzayo yezihlunu." (Kuyacaca; I-turmeric ineetoni zezibonelelo zezempilo, emva kwayo yonke loo nto.)

Ngaphandle koko, ukubheja kwakho okuhle kukunika umzimba wakho i-TLC encinci: Yolule ngobunono kwaye uhlikihle umsipha ophazamisayo, kwaye uyibambe kwindawo eyoluliweyo ide ime, ngokwe-AAOS. Umzekelo, ukuba une-spasm yemisipha emazantsi onyawo lwakho, hlala phantsi unyawo lwakho luphambi kwakho, wolule iinzwane zakho emva kobuso bakho. Yibambe de i-cramp ye-muscle iyancipha. Ukuba unenkampu yesihlunu etholeni lakho, zama ithole lemveli ukuzolula ngezandla zakho eludongeni.

Indlela yokuthintela i-Muscle Spasms

Ibhalansi ngamandla xa kufikwa ekuthinteleni iincampu zemisipha. "Ukuqeqesha iqela ngalinye lezihlunu ngokulinganayo kubalulekile, ke ii-biceps kunye ne-triceps, kunye ne-hip flexors kunye ne-extensors kufuneka bafumane uthando olulinganayo," utshilo uMeyers. (Nantsi indlela yokuchonga kunye nokulungisa ukungalingani kwemisipha.) Gxila kwiindawo ezihlala ziqinile, kwaye ubandakanye izinto ezisebenzayo ezinje ngeempumlo kunye nezikwere zangasese zangaphambi kokubila. Emva koko emva koko, yenza i-static ibambe ukwandisa izihlunu zemisipha.

"Ukwelula kwekhontrakthi luhlobo olugxininisiweyo lokwelula oluzama ukukhohlisa inkqubo ye-nervous ukuba yolule ngakumbi, isebenzisa ukuphefumula ukukhokela kwindawo enzulu," kuchaza uMeyers. Umzekelo, xa wolula umsipha, lala ngomqolo kwaye uphakamise umlenze wakho eluphahleni. Cofa umlenze wakho phantsi ukuya emhlabeni ukuze usebenze umsipha ngaphambi kokuba ubuyise umlenze wakho kancinci entlokweni yakho kwaye uphefumlele kubunzulu, ukukhululeka komsipha.

Ukuhambisa amanzi kunye nokutya okunempilo, kugxilwe ngokukodwa kwi-macronutrition (iiproteni, amafutha, kunye ne-carbs) kunye ne-micronutriton (iivithamini kunye neeminerali ezinjengecalcium, i-magnesium, kunye ne-potassium) ikwangumba ophambili wokugcina izihlunu zemisipha zijongiwe.

Ngaphandle koko, "izihlunu ezibuhlungu zomkhenkce kunye nobushushu xa ziqinile okanye zibuhlungu," ucebisa uMeyers. Iindlela zonyango ezinje ngobuchule bokukhutshwa okusebenzayo, ukukhutshwa kwe-myofascial, kunye nokukhuthaza umbane nako kunokuba luncedo kakhulu. Kwaye ungalibali ukubetha i-foam roller-siyayithanda le mithambo ye-foam rolling.

Ekugqibeleni, qiniseka ukuba uzinike ixesha elaneleyo lokufudumala kunye nokupholisa, ukucwangcisa iintsuku zokuphumla ukukhusela ukugqithisa kunye nokuqinisekisa ukuphilisa.

Uphengululo lwe