Tsandanyama tsandanyama

Tsvina yemhasuru ndeyekuti mhasuru painosunga (zvibvumirano) pasina iwe kuyedza kuisimbisa, uye haizorodze. Cramps inogona kusanganisira zvese kana chikamu cheimwe kana kupfuura tsandanyama.

Iwo anowanzo kuve akabatanidzwa mhasuru mapoka ndeaya:

• Kudzoka kwegumbo repasi / mhuru
• Kudzoka kwehudyu (hamstrings)
• Pamberi pechidya (quadriceps)

Makorokoto mutsoka, maoko, maoko, dumbu, uye pamwe nembabvu keji zvakare zvakajairika.

Tsvina yemhasuru yakajairika uye inogona kumiswa nekutambanudza mhasuru. Iyo tsandanyama inopwanya inogona kunzwa yakaoma kana kubhowa.

Tsinga dzetsandanyama dzakasiyana nedzemhasuru, idzo dzakafukidzwa mune yakasarudzika chinyorwa.

Tsvina yemhasuru yakajairika uye inowanzoitika kana mhasuru yakanyanyoshandiswa kana kukuvara. Kushanda kunze paunenge usina mvura yakakwana (kupera mvura mumuviri) kana kana uine huwandu hwakaderera hwemaminerari senge potasium kana calcium inogona zvakare kukuita iwe mukana wekuve nemhasuru.

Tsvina yemhasuru inogona kuitika iwe uchitamba tenesi kana gorofu, ndiro, kushambira, kana kuita chero chimwe chiitwa.

Izvo zvinogona zvakare kukonzerwa ne:

• Kudhakwa
• Hypothyroidism (isingashandi thyroid)
• Itsvo kutadza
• Mishonga
• Kutevera
• Kubata pamuviri

Kana iwe uine tsandanyama cramp, rega chiitiko chako uye edza kutambanudza uye kukwiza mhasuru.

Kupisa kunozorodza mhasuru kana iko kuzvimba kuchitanga, asi chando chinogona kubatsira kana marwadzo ave nani.

Kana mhasuru ichiri kurwadziwa, nonsteroidal anti-inflammatory mishonga inogona kubatsira nemarwadzo. Kana tsandanyama dzemhasuru dzakanyanya, mupi wezvehutano anogona kupa mimwe mishonga.

Chikonzero chakajairika chetsandanyama cramps panguva yemitambo chiitiko hachisi kuwana mvura yakakwana. Kazhinji, kunwa mvura kunorerutsa kutsamwa. Zvisinei, mvura yoga haigone kubatsira nguva dzose. Mahwendefa emunyu kana zvinwiwa zvemitambo, izvo zvakare zvinozadza zvicherwa zvakarasika, zvinogona kubatsira.

Mamwe matipi ekudzora tsandanyama tsandanyama:

• Chinja yako yekurovedza kuitira kuti iwe urikudzidzira mukati mekugona kwako.
• Inwa zvinwiwa zvakawanda uchirovedza muviri uye wedzera yako potaziyamu yaunodya (jisi reranjisi nemabhanana ndiwo manyuko makuru e potassium)
• Tambanudza kuvandudza kuchinjika.

Fonera mupiki wako kana mhasuru yako ichirwadziwa:

• Zvakanyanya
• Usaende nekutambanudza zvakapusa
• Ramba uchidzoka
• Kwekupedzisira kwenguva refu

Wako mupi anozokuongorora obvunza mibvunzo nezve ako zviratidzo uye nhoroondo yekurapa, senge:

• Maspasms akatanga riini?
• Zvinotora nguva yakareba sei?
• Kangani iwe unowana mhasuru spasms?
• Ndeapi mamhasuru anokanganiswa?
• Iyo cramp inogara iri munzvimbo imwechete here?
• Une nhumbu here?
• Wanga uri kurutsa, kuita manyoka, kudikitira zvakanyanya, weti yakawandisa vhoriyamu, kana chero chimwe chinokonzeresa kushaya mvura?
• Unotora mishonga ipi?
• Wanga uchingove uine kurovedza zvakanyanya here?
• Wanga uchinwa doro zvakanyanya here?

Kuongororwa kweropa kunogona kuitwa kuti uone zvinotevera:

• Calcium, potasium, kana magnesium metabolism
• Itsvo basa
• Utachiona basa

Mishonga yemarwadzo inogona kupihwa.

Makoroni - mhasuru

• Chifuva chinotambanudza
• Groin yakatambanudzwa
• Hamstring yakatambanudza
• Hip yakatambanudza
• Gumbo rinotambanudza
• Triceps inotambanudza

Gómez JE, Chorley JN, Martinie R. Kurwara kwezvakatipoteredza. Mune: Miller MD, Thompson SR. eds. DeLee, Drez, & Miller's Orthopedic Sports Mushonga. 5 ed. Philadelphia, PA: Elsevier; 2020: chitsiko 21.

Wang LH, Lopate G, Pestronk A. Musuru kurwadziwa uye kupenga. Mune: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, eds. Bradley's Neurology muClinical Dzidzira. 7th ed. Philadelphia, PA: Elsevier; 2016: chitsiko 28.