Ukufumana Uncedo Kwi-Spasm Ebuhlungu
Umlenze womlenze unqamlezo olungalulawuliyo lwe-muscle. Olu hlobo lentlungu luxhaphake kakhulu kwisigxina esingaphantsi , kwaye ngoko ngokuqhelekileyo kuthiwa ngumlenze wecala okanye "ihashe le-charley."
Iintlanzi zomlenze zenzeke xa i-muscle ngokukhawuleza kwaye ikhuphisana ngamandla. Iimpawu eziqhelekileyo eziya kukhontrakthi ngale ndlela zinamahlunu awela amanqamlezo amabini. Ezi zihlunu ziquka ithole (ukuwela i-ankle kunye namadolo), isithintelo (ukuwela emadolweni kunye ne-hip), kunye ne-quadriceps (nayo iwela emadolweni kunye ne-hip).
Amagqabi omlenze avame ukuhlala ngaphantsi komzuzu omnye kodwa angadlulela imizuzu embalwa ngaphambi kokuba ulwaphulo luphele. Kwezinye izigulane, i-spasms iyenzeka ngokuyinhloko ebusuku kwaye inokuvusa isigulane singalali. Iimpawu ezinzima zomlenze zingabangela intlungu ehlala iintsuku ezimbalwa emva kokuba i-cramp ivele.
Iimbangela zeeNqampu zomlenze
Isizathu esicacileyo somlenze womlenze awucaciswanga kakuhle, kodwa kukho izinto ezinobungozi ezicatshangelwe ukuba zibandakanye kule meko:
- Ukukhathala komzimba
- Ukusebenzisa ngamandla
- Ukuditywa kwamanzi
- Isisindo esiphakeme (kungekhona ukukhuluphala)
- Ukungalingani kwe-Electrolyte
- Imithi (statins, prednisone, abanye ...)
Isizathu esona siqhelo esibonakalayo kwizigulana ezenza imilenze yesigxina isebenzisa ngendlela engavamile, nto leyo ibhekiselele kumsebenzi ongaphezulu okanye umsebenzi ohlukile. Iintlanzi zomlenze ziqhelekileyo kwiintsholongwane (iminyaka yobudala) kunye nabadala (abangaphezu kwama-65) izigulane. Izigulane ezithwala ubuninzi zilungele ukuphuhlisa imilenze yomlenze. Kwakhona, amanye amayeza angenza iziphumo zecala ze- muscle spasms .
Kukho iimeko ezingabonakaliyo zemizimba ye-genetic engenza ukuba imisipha ixakeke ngakumbi kwaye ibe nzima, nangona ezi ziqhelekanga. Uninzi lwabantu abalondoloza umlenze wesigxina ekuthatheni inxaxheba kwezemidlalo alufuneki iimvavanyo ezithile okanye izifundo eziza kwenziwa.
Ukuthintela i-Spasms yeMiscle
- Hlaliswa i-Hydrated
Ayaziwa kakuhle indlela ukungcoliswa kwamanzi kunye ne-muscle cramping kuhlobene ngayo, kodwa kuyaziwa ukuba ukuphelelwa amandla kwamanzi kungadlulela emanqeni omlenze. Phuza ubuncinane ezintathu iiglasi zamanzi rhoqo ngosuku, kubandakanya enye ngaphambi kokulala. Kananjalo uphuze amanzi amaninzi ngaphambi, ngexesha, nangemva kokuzivocavoca.
- Yisa rhoqo
Ukudibanisa kunokukhulula imicu yomsila. Xa usebenza ngaphandle, isistim esilulayo sokuphumla emva kokusebenza sinokukunceda ukukhulula izihlunu kunye nokuthintela iincampu. Qinisekisa ukuba upholile emva kokusebenzisa kwaye ungasebenzisi ngamandla ngaphambi kokulala. - Qeqesha ngokuthe gqolo
Ngokukhawuleza ukwakha inkqubo yokuzilolonga, kwaye uzame ukuphepha ukunyuka ngokukhawuleza kwintsebenzo. "I-10% Rule" ngumgaqo omhle wesithupha: ungaze ukwandise umsebenzi wakho ngaphezu kweveki enye ngaphezu kwe-10% xa kuthelekiswa neveki ngaphambili. Ukutshintsha ngokukhawuleza kwimisebenzi kunokubangela iinqunqa zomlenze. Uninzi lwabagijimi abanamagundane emilenze, njengabagijimi abade, baye bandisa izinga labo lobungakanani okanye ixesha lomsebenzi ngokukhawuleza.
Unyango lweeNqampu zomlenze
Ngokuqhelekileyo, isiqhelo sithatha xa umlenze womlenze uhlasela, kwaye uyasicoca kwaye ululaze isisu esibi . Esi sisimo esipheleleyo kwaye sihlala sisombulula ingxaki enzima . Amanyathelo amahle kakhulu:
- Ukusilalisa isidumbu esisinyanisiweyo
- Sula imisipha (ngobumnene!)
- Ukupholisa isikhumba kunokunceda, ngakumbi kwiindawo eziphezulu
- Phuza ngamanzi amaninzi
Ukuba iinwele zomlenze ziba yingxaki eqhubekayo kwaye iqhubekayo, kufuneka uhlolwe ngugqirha wakho. Ngenxa yokuba ukungalingani kwe-electrolyte kunokubangela ukuba i-cramping, elinye igazi lingahlaziywa ukuqinisekisa ukuba amanqanaba e-potassium kunye nezinye i-electrolytes ziqhelekile.
Kukho imisipha yokuphucula imithi enokumiselwa ukuba i-cramping ye-muscle yinkinga ephindaphindiweyo, ingakumbi ebusuku. Nangona kunjalo, ngenxa yobuninzi beembaleki, amayeza angasetyenziswanga njengonyango lweengqungquthela ezizimele zentlapha. Ekugqibeleni, imichiza yakho nembali yonyango kufuneka ihlaziywe ukuze iphenye izinto ezinokuthi zibe negalelo kwimigqa yakho yomlenze.
Nangona abaninzi abantu basebenzisa imishanguzo efana ne-quinine okanye i-magnesium ukuze baphathe ukunyanyiswa kwemisipha, kukho ubungqina obuncinane bokuxhasa ukusetyenziswa kwezi zi yobisi, ngakumbi kwiimbaleki. Kuyathakazelisa ukuba kukho impembelelo eyaziwayo ye-placebo yokusebenzisa iziyobisi ukuze uphathe iinqununu ze-muscle.
Izifundo ziye zabonisa ngokuphindaphindiweyo imiphumo yokuphucula ukufika kwi-50% kwimpawu xa isilwanyana se-placebo sisetyenziselwa ukunyanga i-muscle cramping.
Esinye isibonakaliso sesilumkiso somonakalo we-muscle ngumchamo omnyama, ngokukodwa kwiiyure ezilandela isiqhelo sokuxhatshazwa okanye ukulimala kwemisipha. Ukuba umgijimi unesiganeko soxinzelelo olusisigxina, olulandelwa ngumsi womlambo, kufuneka bafune ukuvavanywa ngokukhawuleza. Ukuvavanywa okuqhubekayo kunokuqhutyelwa ukuvavanya ukulimala kwemisipha.
> Imithombo:
> Maquirriain J kunye noMerello M. "I-Athlete ne-Cramps ze-Muscular: Indlela yokuKliniki" J Am Acad Orthop Surg ngoJulayi 2007; 15: 425-431.