Ukwelashwa Kwemisipha Ye-Spasm

-Delile

• Ukuzizwa kwemisipha ukuthi kuzizwa kanjani
• 1. Ukwelula
• 4 elula for inkonyane kwemisipha spasms
• Ukwenza ukwelula kokuqala:
• Okunye ukwelula okufanele kwenziwe:
• Yelulela ukuqhuma kwamathanga
• Ama-4 welulela ama-spasms emuva
• Ithenisi lebhola le-Tennis:
• Ukwelulwa kwe-foam foam:
• Ukuzivocavoca ibhola:
• Yelulela ukuqhuma kwentamo
• 2. Ukubhucungwa
• 3. Iqhwa noma ukushisa
• 4. Ukuvuthwa
• 5. Ukuvivinya umzimba ngobumnene
• 6. Amakhambi Okungabhaliswa
• 7. Okhilimu abayizindimbane abamelene nokuvuvukala kanye nokuqeda ubuhlungu
• 8. Ukuphefumula umoya
• 9. Imithi kadokotela
• Ukubona udokotela
• Amanye amathuba
• Ukuqubuka kwemisipha kubanga
• Ukuvimbela ukuphazamiseka kwemisipha
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuphazamiseka kwemisipha noma amajaqamba kuvamile kakhulu futhi kwenzeka kakhulu emisipheni yomlenze. Kepha noma imiphi imisipha, kufaka phakathi umhlane, izandla, izinyawo, noma izinzwane kungagudluka.

Ama-muscle spasms angahlala noma kuphi ukusuka kumasekhondi ambalwa kuya kumizuzu engu-15. Uma uhlangabezana nokucindezela kwemisipha okungamahlalakhona, ungahle uthande ukubona udokotela.

Ukuzizwa kwemisipha ukuthi kuzizwa kanjani

I-spasm ingaba yi-twitch emisipha noma ingazizwa iqinile noma iqinile, njengefindo. Ngemuva kokuphela kokuncipha, isicubu singazizwa sibuhlungu futhi sinethenda. Ngezinye izikhathi ama-spasms amakhulu angakhubaza.

Imithi ethile yasekhaya inconyelwa ukukhulula ukuqhuma kwemisipha. Lokhu kusebenza kubantu abaningi. Kepha izifundo ezilawulwayo zikhombise ubufakazi obulinganiselwe bokusebenza kwamanye ala makhambi.

Nazi ezinye izinto ozozama:

1. Ukwelula

Ukwelula indawo ene-spasm yemisipha kungasiza ekuthuthukiseni noma ekunqandeni ukuqhuma okungenzeki. Ngezansi kunwebeka imisipha ematholeni akho, emathangeni, emuva, nasentanyeni.

4 elula for inkonyane kwemisipha spasms

Ukwenza ukwelula kokuqala:

1. Lala phansi, welula umlenze wakho ngokukhomba noma ngokudonsa izinzwane zakho zibheke ekhanda. (Ukukhomba izinzwane kuwe kubizwa ngokuthi i-dorsiflexion.)
2. Bamba imizuzwana embalwa noma kuze kuyeke ukugaxaza.
3. Ungasebenzisa futhi i-strap noma ibhande elihlanganiswe ngonyawo lwakho ukuze udonse kahle unyawo lwakho luye kuwe.

Lokhu kubuye kusetshenziselwe ukuvuvukala kwemisipha yomsipha.

Okunye ukwelula okufanele kwenziwe:

• Yima ubeke isisindo sakho emlenzeni ominyene, ugobise idolo lakho kancane.
• Yima ezithikeni zakho imizuzwana embalwa.
• Lunge phambili ngomlenze ongaxinekile, ugcine umlenze ominyene uqonde.

Yelulela ukuqhuma kwamathanga

1. Yima ubambe esihlalweni ukuze ulinganise.
2. Goba umlenze wakho emadolweni bese ufinyelela umlenze wakho emuva emuva kusuka enqulwini.
3. Ukubamba iqakala lakho, donsela unyawo lwakho ngemuva kwakho ubheke ezinqeni zakho.

Ama-4 welulela ama-spasms emuva

Indlela yokuqala futhi elula yokwelula i-spasm emuva ukuhambahamba, okungakhulula imisipha yakho yangemuva futhi kukhulule i-spasm. Hamba ngejubane elincane, elizinzile ukukhulula imisipha yakho yangemuva.

Ithenisi lebhola le-Tennis:

1. Lala phansi noma embhedeni ngebhola lethenisi (noma elinye ibhola elincane) ngaphansi kwendawo nge-spasm okwemizuzu embalwa.
2. Zama ukukhululeka uphefumule kahle.
3. Hambisa ibhola endaweni ehlangene bese uphinda.

Ukwelulwa kwe-foam foam:

1. Lala phansi nge-roller foam ngokungafani nomgogodla wakho.
2. Hambisa umhlane wakho phezu kwe-roller, kuze kufike emahlombe akho ehlombe, bese uye phansi enkingeni yesisu sakho.
3. Gcina izingalo zakho ziwele esifubeni sakho.

Ukuzivocavoca ibhola:

1. Hlala ebholeni lokuzivocavoca uphinde ulale, ukuze umhlane, amahlombe nezinqe zakho zolulwe ebholeni, izinyawo zakho zibe phansi phansi. Yenza lokhu eduze kwesihlalo noma usofa ukuze ukwazi ukubambelela uma ulahlekelwa ibhalansi yakho.
2. Amanga azelula imizuzu embalwa.

Yelulela ukuqhuma kwentamo

1. Ngenkathi uhleli noma umile, zungelezela amahlombe akho ngokugingqa amahlombe akho uye phambili, phezulu, emuva nangaphansi. Phinda lokhu kunyakaza izikhathi eziyishumi.
2. Bese ugoqa amahlombe akho kolunye uhlangothi ngokuhambisa amahlombe akho emuva, phezulu, phambili nangaphansi. Phinda imibuthano eyi-10 kule ndlela.

Ungenza imiqulu yamahlombe noma yikuphi, ngenkathi uhleli emotweni, edeskini, noma uma umile kulayini kwenye indawo ulindile.

Ukwelula kuhle kuwe, futhi ukungeza okungeziwe njengamabhande wokumelana nama-foam roller kungakunika ukukhululeka okusheshayo ekuqaqanjelweni imisipha.

• Ibhande lokumelana lokwelulwa kwethole
• igobolondo legwebu lokwelula emuva
• vivinya ibhola ukuze welule emuva

2. Ukubhucungwa

Ukubhucungwa kungaba yindlela enhle yokuqeda izinhlungu zomzimba nezikhwebu zemisipha.

1. Gubha ngobumnene imisipha eku-spasm.
2. Nge-spasm yangemuva eqhubekayo, zama ukucindezela indawo ezungeze kanzima futhi ubambe ingcosana imizuzu embalwa. Ungahle udinge omunye umuntu ozokwenza ukucinana uma ungakwazi ukufinyelela endaweni.

3. Iqhwa noma ukushisa

Ukwelapha izinhlungu nokuqaqamba ngemithi eshisayo noma ebandayo kungasebenza kakhulu.

Ngokuphikelela okungapheli, faka iphekhi leqhwa emisipheni imizuzu eyi-15 kuye kwengama-20 ngesikhathi, izikhathi ezimbalwa ngosuku. Qinisekisa ukusonga iqhwa ngethawula elincane noma ngendwangu ukuze iqhwa lingabi ngqo esikhunjeni sakho.

Iphedi yokufudumeza endaweni ingasebenza futhi imizuzu eyi-15 kuye kwengama-20 ngesikhathi, kodwa landela lokhu ne-ice pack. Lokhu kungenxa yokuthi ngenkathi ukushisa kuzizwa kukuhle ngobuhlungu, kungakhulisa ukuvuvukala. Iqhwa lizokwehlisa ukuvuvukala.

Ezinye izinketho zokushisa zifaka ukugeza okufudumele, ishawa eshisayo, noma ubhavu oshisayo noma i-spa uma ukwazi ukufinyelela kokunye, okungasiza konke ukukhulula imisipha yakho.

4. Ukuvuthwa

Uma une-spasm, zama ukuphuza amanzi.

Ukusiza ukuvimbela ama-spasms, qiniseka ukuthi uhlala unamanzi, ikakhulukazi uma uvivinya umzimba noma uma isimo sezulu sishisa.

Ngenkathi izincomo zamanzi okufanele uphuze zingakanani ziyahluka ngokuya ngezinto ezifana nezidingo zakho, imisebenzi, indlela ophila ngayo, nesimo sezulu, nanka amanani okufanele adlule.

Inani elanele lamanzi nezilinganiso ezilinganayo

IFood and Nutrition Board yakhipha umbiko ngo-2004 ofaka phakathi imihlahlandlela ejwayelekile yokudla okuphelele kwamanzi, kufaka phakathi amanzi owathola ekudleni naseziphuzweni.

Umbiko uveze ukuthi cishe amaphesenti angama-80 wamanzi esiwadingayo angathathwa ngeziphuzo ezibandakanya amanzi angenalutho namaphesenti angama-20 ekudleni esikudlayo.

5. Ukuvivinya umzimba ngobumnene

Abanye abantu bathola ukuthi bangakwazi ukugwema amajaqamba emilenze ebusuku (angenzeka kubantu abadala abangamaphesenti angama-60) ngokuzivocavoca umzimba kancane ngaphambi kokuba balale.

Ezinye izibonelo zokuzivocavoca okulula zifaka:

• ukugijima endaweni
• ukuhamba phezulu naphansi isethi yezitebhisi
• ukugibela ibhayisikili elimile imizuzu embalwa
• kusetshenziswa umshini womugqa imizuzu embalwa
• oshaya ku-trampoline

Ngenkathi ukuzivocavoca okulula kungasiza, ukuvivinya umzimba ngokulingene noma okukhulu kungathinta ukulala kwakho, ngakho-ke uzofuna ukukugwema ngaphambi kokulala.

6. Amakhambi Okungabhaliswa

Kunezinto eziningana ongazithatha ngomlomo ezingakusiza ngokuqaqamba kwemisipha yakho:

• Ama-NSAID. Imithi elwa nokuvuvukala ye-Over-the-counter (OTC) (ama-NSAID) ivame ukuletha ukukhulula ngokunciphisa ukuvuvukala nobuhlungu.
• Ijusi le-pickle. Ukuphuza inani elincane lejusi le-pickle kubikwa ukuthi kukhulula izicubu ezixineneyo kungakapheli imizuzwana engama-30 kuye kwangama-35. Lokhu kucatshangwa ukuthi kusebenza ngokubuyisela ibhalansi ye-electrolyte.
• Izithasiselo. Amathebulethi kasawoti, uvithamini B-12, kanye nezengezo zemagnesium kusetshenziswa abanye abantu ukwelapha nokuvimbela ukuphazamiseka kwemisipha. Kubalulekile ukuqaphela ukuthi kunobufakazi obulinganiselwe obukhombisa ukuthi lokhu kuyasebenza.
• Izithambisi zemvelo zemisipha. Ukuphumula kwemisipha yemvelo kufaka ukuphuza itiye le-chamomile, ukufaka i-capsaicin ekudleni, nokwenza ngcono ukulala kwakho.

7. Okhilimu abayizindimbane abamelene nokuvuvukala kanye nokuqeda ubuhlungu

Ukwehlisa okhilimu okweqile kuka-counter kungasiza. Lokhu kufaka phakathi imikhiqizo equkethe i-lidocaine, i-camphor, noma i-menthol (isibonelo, imikhiqizo eyenziwe yi-Tiger Balm ne-Biofreeze).

Ijeli le-emollient elenziwe nge-curcuma longa (turmeric) nembewu yesilimo esidliwayo esinamagatsha anamanzi kubikwa ukuthi lisiza ekudambiseni izinhlungu nokuvuvukala kwesicubu somzimba.

Thenga okhilimu bokuqeda izinhlungu lapha.

8. Ukuphefumula umoya

I-athikili yokubukeza yango-2016 kuma-spasms ibike ucwaningo lokubuka iqhaza nabahlanganyeli abathathu abasebenzisa i-hyperventilating ekuphefumuleni okungu-20 kuye kwangama-30 ngomzuzu ukuxazulula amajaqamba ahlobene nokuzivocavoca umzimba.

Hyperventilation kulapho uphefumula kanzima futhi ushesha kunokujwayelekile. Uma unexhala, i-hyperventilation kungenzeka ingabi yinto enhle kuwe, ngoba ingadala imizwa yokwethuka.

9. Imithi kadokotela

Uma une-spasm yemisipha eqhubekayo, ikakhulukazi uma inzima, udokotela wakho angakunika isidambisi sokuphumula noma umuthi wezinhlungu.

Iziphumuli zemisipha ezisetshenziselwa ukuqubuka kwemisipha zibizwa ngama-relaxant muscle skelement muscle (ama-SMR), futhi zivame ukunikezwa kuphela izinkathi zamaviki amabili kuya kwamathathu.

Ukubona udokotela

Uma imisipha yakho ivama njalo, noma uma ubuhlungu buphazamisa impilo yakho yansuku zonke, kuwumqondo omuhle ukubona udokotela.

Uma wenza i-aphoyintimenti yokuphazamiseka kwemisipha, udokotela wakho anga:

• thatha umlando wezokwelapha
• akubuze ngezimpawu zakho
• buza mayelana nokudla kwakho kanye nanoma imiphi imithi noma izithako ozithathayo
• yenza ukuhlolwa komzimba

Bazofuna ukukhipha noma yiziphi ezinye izimo zezokwelapha noma izizathu ezingabandakanyeka kuma-spasms wakho wemisipha.

Bangayalela ukuhlolwa kwe-imaging ukubheka izimo ezingaba khona, njengokuqhekeka, noma ba-oda ukuhlolwa kwegazi ukubheka omaka bezinye izimo.

Udokotela wakho angakudlulisela ekwelashweni ngokomzimba ukukusiza uqinise isethi ethile yemisipha, noma ukuthola ukuzivocavoca okuguquguqukayo nokwelula.

Uma ama-spasms wakho enwetshiwe futhi ebuhlungu, angahle anikeze izixazululo zamandla kadokotela.

Amanye amathuba

Uma ama-spasms akho esemhlane wakho, cabanga ukubona i-chiropractor. Bangakunika izindlela zokwelapha ezihlosiwe nokuzivocavoca ukukhulula imisipha yakho yemisipha.

Uchwepheshe we-massage wezokwelapha angasiza futhi.

Ukuqubuka kwemisipha kubanga

Indlela ngqo ebangela ukuqhuma kwemisipha ayiqinisekile. Izimbangela ezivamile zifaka:

• ukukhathala kwemisipha kusuka ekuzivocavoca umzimba
• ukuphela kwamanzi emzimbeni noma ukuncipha kwe-electrolyte
• amazinga aphansi we-calcium, i-magnesium, i-potassium ne-sodium
• eminye imithi, njengama-statins
• ezinye izimo zezokwelapha, njengesifo sikashukela, isifo sikaParkinson, isifo senhliziyo, nesifo sokuqina kwesibindi
• ukukhulelwa
• ukulimala kwemizwa
• ukulimala kwangaphambili

Imvamisa, ama-spasms abizwa nge-idiopathic - okusho ukuthi awanasizathu esaziwayo.

Ukuvimbela ukuphazamiseka kwemisipha

Ubufakazi buxubene nokusebenza kwamakhambi okuvimbela ukuqhuma kwemisipha.

Uma uvame ukuba nempilo enhle futhi uba nokuqaqamba kwemisipha ngezikhathi ezithile, ochwepheshe bancoma ukuthi:

• ukuhlala unamanzi amaningi
• ukwenza ukukhanya kunwebe ngaphambi nangemva kokuzivocavoca
• ukudla ukudla okunempilo

Ukusebenzisa i-kinesio tape noma ama-compression stockings kungasiza ekuvikeleni imisipha emilenzeni yakho, ngokusho kocwaningo oluncane kubagijimi.

Ungahle uthande ukugcina irekhodi lokuthi uthola nini ukuqhuma kwemisipha, ukubona ukuthi kuhlobene yini nomsebenzi othile. Ukushintsha lowo msebenzi kungasiza ukuvimbela ama-spasms wesikhathi esizayo.

Ngokwesibonelo:

• Ingabe uthola i-spasm emuva ngemuva kokufunda embhedeni?
• Ngabe imilenze yakho iyashwabana uma ubusuhleli noma umile endaweni eyodwa isikhathi eside?
• Ngabe ukugqoka izicathulo eziqinile noma izithende eziphakeme kuholela ekukhunjweni kwezinzwane?
• Ulele kusiphi isikhundla?

Ukuphendula le mibuzo kungakusiza ukuthi uthole ukuthi yini engadala ukuqhuma kwemisipha yakho.

Ukuthatha

Imisipha yemisipha ihlala isikhathi esifushane futhi inobungozi. Ukuzelapha, ikakhulukazi ukuzelula, kusebenza kubantu abaningi.

Uma unama-spasms njalo, noma uma ebuhlungu kakhulu, bheka udokotela ukuze uthole ukuthi yini ebangela ama-spasms.