Kuyini Ukusebenza Nge-Muscle Spasms nama-Cramps?

-Delile

• Iyini I-Muscle Spasm? Kuthiwani Nge-Muscle Cramp?
• Yini Ebangela Ukuqaqanjelwa Kwemisipha Namajaqamba?
• Ungaphatha Kanjani Ukuqaqamba Kwemisipha Namajaqamba
• Indlela Yokuvimbela I-Muscle Spasms
• Buyekeza kwe-

Ihhashi likaCharley. Eyaziwa nangokuthi "WTH !?" ubuhlungu obungakwazi sina nqampuna amagxathu akho ngesikhashana. Kuyini ukuqina kwemisipha noma kunjalo, ingabe kuyafana nokushoda kwemisipha, kubangelwa yini, futhi ungakunqanda kanjani ukubanjwa kombulali?

Sithathe ama-muscle spasms 101 kochwepheshe be-neuromusculoskeletal disorder Matthew Matthew Meyers, MS, weVelocity Sports Medicine eWest Westport, eConnecticut, ukuze ukwazi ukujikijela okuhle.

Ingabe uyatatazela ngoba une-cramp yemisipha ye-RN? Nayi imininingwane eyisisekelo oyifunayo:

• Kwenzenjani? Ukuqhuma kwemisipha kungukuncipha kokuzibandakanya komsipha owodwa noma ngaphezulu. Isigaxa semisipha kumane nje kungukuqina kwemisipha okuqhubekayo (aka okuhlala isikhathi eside).
• Kubangelwa yini?Ukuqina kwemisipha kungabangelwa ukuzikhandla ngokweqile, ukwelula kakhulu, ukuphelelwa amanzi emzimbeni, ukuntuleka kwe-electrolyte, nokuqina kwemisipha, ukukhathala, noma ukuhlukumezeka.
• Uyenza kanjani i-muscle spasm? Zama ukubhucunga futhi welule umsipha oginqika.
• Ingabe kufanele ukhathazeke? Cha - ngokuvamile ayinabungozi futhi iyazihambela.

Iyini I-Muscle Spasm? Kuthiwani Nge-Muscle Cramp?

Kungazwakala njenge-BFD, kepha ama-spasms emisipha alula kakhulu: Kuyisivumelwano esingazelelwe futhi esingazibandakanyi somsipha wakho owodwa noma ngaphezulu, ngokusho kwe-American Academy of Orthopedic Surgeons (AAOS). Izindaba ezinhle ukuthi, yize kungaba buhlungu futhi kukuvimbe okwesikhashana ekusebenziseni imisipha ethintekile, ngokuvamile ayinabungozi.

Kuthiwani ngamajaqamba emisipha? Kuzo zonke izinhloso nezinhloso, i-cramp yemisipha icishe ifane ne-spasm yemisipha. Ngenkathi kungekho mehluko weqiniso ofundwe phakathi kwalokhu okubili, abanye ochwepheshe babheka i- kugciniwe ukuqhuma kwemisipha kube yisigaxa semisipha, ngokusho kwe-Medical University yaseNingizimu Carolina.

Yini Ebangela Ukuqaqanjelwa Kwemisipha Namajaqamba?

Ukuzikhandla ngokweqile, ukwelula udlule imingcele yakho (noma ukungeluleki ngokwanele), ukukhathala kwemisipha noma ukuhlukumezeka, ukuphelelwa amanzi emzimbeni, nokuntuleka kwe-electrolyte kuphakathi kwezimbangela ezivame kakhulu zokushoda kwemisipha.

I-H2O enhle idlala indima ebaluleke kakhulu ekugcineni amazinga e-electrolyte eqinile ekusebenzeni kahle kwemisipha, kusho uMeyers. Ngakho-ke qiniseka ukuthi ufaka izibuko ezanele futhi uhambisa amanzi ngesiphuzo sezemidlalo (njengeGatorade noma enye yalezi ezinye izinketho), ngemuva kokuzivocavoca okunzima ukugcwalisa ama-electrolyte owalahlile. Futhi uma wenza izikhathi eziningi zekhofi ngosuku, kungase kube yisikhathi sokunciphisa-i-caffeine eningi ingavusa ama-cramps nama-spasms emisipha, futhi.

Imisipha ethambekele ekubambeni — njengama-pectorals, i-back back, i-hip flexors, namathole — nayo ijwayele ukuba ne-spasms kaningi, ngoba ivame ukukhathala futhi ifinyezwe. “Isicubu esixegayo sivame ukwenzeka ngenxa yokunwebeka ngokweqile,” kuchaza uMeyers. "Ngakho-ke lapho imisipha ebambeka kalula noma efushaniswe ngokungapheli yeluliwe ingaphezu kobubanzi bayo obufunekayo bokunyakaza, ivikela imisipha yokuvikela ukudwengula noma, ezimweni ezimbi kakhulu, ukuqhuma."

Ungaphatha Kanjani Ukuqaqamba Kwemisipha Namajaqamba

Ingabe ikhona indlela yokumisa ukugobhoza kwemisipha ngemva kokuba isiqalile? Hhayi-ke, lokhu kulungiswa okusheshayo kuzwakala kuyinqaba, kodwa kufanelekile ukuzama: Yidla isipuni sesinaphi esiphuzi, ngokusho kukaMeyers. "Olunye ucwaningo lukhombisa ukuthi yi-turmeric, eminye ikhombisa ukuthi yi-acetic acid," esho. "Noma ngabe ikuphi, siyazi ukuthi kuyindlela ephumelelayo yokunciphisa noma yokumisa ukuqhuma kwemisipha okusebenzayo." (Kuyaqondakala; i-turmeric inamathani ezinzuzo zezempilo, phela.)

Ngaphandle kwalokho, ukubheja kwakho okuhle kakhulu ukunikeza umzimba wakho i-TLC encane: Yelula kancane futhi uhlikihle imisipha ekhuphukayo, bese uyibamba ngendlela elula ize iyeke, ngokusho kwe-AAOS. Isibonelo, uma une-spasm spasm phansi konyawo lwakho, hlala phansi unyawo lwakho luphambi kwakho, bese welula izinzwane zakho zibheke ebusweni bakho. Yibambe kuze kuphele isigaxa semisipha. Uma unesigaxa semisipha enkonyane lakho, zama ukolulwa kwethole lendabuko ngezandla zakho odongeni.

Indlela Yokuvimbela I-Muscle Spasms

Ibhalansi ingamandla uma kuziwa ekuvikeleni amajaqamba emisipha. "Ukuqeqesha iqembu ngalinye lemisipha ngokulinganayo kubalulekile, ngakho-ke ama-biceps nama-triceps, ama-hip flexors nama-extensors kufanele athole amanani alinganayo othando," kusho uMeyers. (Nansi indlela yokuxilonga nokulungisa ukungalingani kwemisipha yakho.) Gxila ezindaweni ezivame ukucinana, futhi uhlanganise ukunwebeka okusebenzayo njengamaphaphu kanye nama-lateral squats pre-sweat sesh. Ngemuva kwalokho ngemuva kwalokho, yenza i-static ibambe ukwandisa izicubu zomzimba.

"Ukunwebeka kwenkontileka wuhlobo olugxile ekuzameni ukukhohlisa uhlelo lwezinzwa ukuthi luzelule ngokwengeziwe, kusetshenziswa umoya ukuze uqondise ekujuleni," kuchaza uMeyers. Isibonelo, lapho welula umsipha, lala ngomhlane bese uphakamisa umlenze wakho ophahleni. Phusha umlenze wakho phansi ubheke phansi ukuze uvule i-hamstring ngaphambi kokuthi kancane ubuyisele umlenze wakho ngasekhanda lakho bese uphefumulela ukunwetshwa okujulile, okukhululekile komsipha.

I-Hydration kanye nokudla okunempilo, ngokubhekisisa i-macronutrition (amaprotheni, amafutha, ne-carbs) kanye ne-micronutriton (amavithamini namaminerali afana ne-calcium, i-magnesium, ne-potassium) nakho kuyisihluthulelo sokugcina ukuphazamiseka kwemisipha kuhlola.

Ngaphandle kwalokho, "iqhwa libuhlungu imisipha nokushisa lapho kuqinile noma kubuhlungu," kweluleka uMeyers. Izindlela zokwelashwa ezinjengamasu wokukhishwa asebenzayo, ukukhishwa kwe-myofascial, kanye nokukhuthaza ugesi nakho kungasiza kakhulu. Futhi ungakhohlwa ukushaya i-foam roller—siyathanda lezi zivivinyo zokugingqa igwebu.

Ekugcineni, qiniseka ukuthi uzinika isikhathi esanele sokufudumala nokuphola, ukuhlela izinsuku zokuphumula ukuvimbela ukudlula ngokweqile nokuqinisekisa ukuphulukiswa.

Buyekeza kwe-