Ma Workout Matipi Anogona Kurerutsa Fibromyalgia Pain

Zvemukati

• Chii chinonzi fibromyalgia?
• Nei mamwe maekisesaizi achiwedzera zviratidzo zve fibromyalgia?
• Maitiro aungaita post-Workout flare-ups
• Iyo yakanakisa kurovedza muviri tsika kune vanhu vane fibromyalgia
  
• Matipi manomwe ekukubatsira kuti utange uye unzwe zvirinani

Kunyange iwe uchizengurira kushanda uye kuwedzera marwadzo, kurovedza muviri kunogona kubatsira nefibromyalgia. Asi unofanira kungwarira.

Kurovedza muviri kwagara kuri chikamu chehupenyu hwaSuzanne Wickremasinghe. Iwe ungatoti hwaive hupenyu hwake kusvika marwadzo ekuremadza abaya muviri wake.

"Kushushikana mupfungwa kwakakonzera kuti chirwere changu chiwedzere sezvachakangoita," anotsanangura kudaro Wickremasinghe.

"Chimwe chikonzero chekushushikana kwangu kwaive kuziva kuti kurovedza muviri kwakanaka sei kunofanira kuve kumuviri wangu nekuzvimanikidza kuti ndiite muviri, ndobva ndapfuura mwero wangu kazhinji, kunyangwe kana muviri wangu waindiudza kuti ndimbomira."

Uku kutyaira ndiko kwakazopedzisira kwaendesa kumutumbi waWickremasinghe uchimupa kusvika padanho raaisagona kuita chero chinhu - kusatombokwira masitepisi epamba pake asinganzwe kupera simba.

"Pandakaziva kuti ndaive nehutano husingaperi hwekuneta uye fibromyalgia, ndaiziva kuti ndaifanira kutsvaga nzira yekurovedza muviri zvakare, nekuti kurovedza muviri kwakakodzera kwakakosha pakurapa kwemuviri," anoudza Healthline.

"Ndainzwa kuti kwete chete iro rakakodzera kurovedza muviri rinoderedza marwadzo nekuneta, asi zvaizovandudza mafungiro angu uye kudzikisira kunetseka kwangu," anodaro.

Ndokusaka Wickremasinghe akazviita basa rake kutsvaga nzira dzekutora marwadzo kunze kwekurovedza muviri kune vanhu vane fibromyalgia.

Mune mashoma semaminetsi mashanu pazuva, unogona kudzikisa marwadzo ako, zvakare.

Chii chinonzi fibromyalgia?

Fibromyalgia chirwere chinogara kwenguva refu kana chisingaperi chinokonzeresa kurwadziwa kwemhasuru nekuneta.

Fibromyalgia inokanganisa nezve muUnited States. Ndiyo inenge 2 muzana yehuwandu hwevanhu vakuru. Izvo zvakapetwa kaviri pane vakadzi sevarume.

Zvinokonzera mamiriro acho hazvizivikanwe, asi kutsvagisa kwazvino kuri kutarisa kuti zvikamu zvakasiyana sei zvehurongwa hwemitsipa zvinogona kubatsira mukurwadziwa kwe fibromyalgia.

Nei mamwe maekisesaizi achiwedzera zviratidzo zve fibromyalgia?

Vanhu vazhinji vari pasi pekufungidzira kwenhema kuti kurovedza muviri hakuna kukodzera kune avo vanobata ne fibromyalgia uye kunotungamira kune mamwe marwadzo.

Asi dambudziko harisi kurovedza muviri. Ndiyo mhando yechiitiko chemuviri chiri kuitwa nevanhu.

"Kurwadziwa kwakanangana nekurovedza muviri kunowanzoitika kune fibromyalgia," anotsanangura Mously LeBlanc, MD. "Hazvisi zvekurovedza muviri nesimba (izvo zvinokonzeresa kurwadziwa kwakanyanya) - ndezvekurovedza muviri nenzira kwayo kubatsira kuvandudza zviratidzo."

Iye zvakare anoudza Healthline kuti kiyi yekusimudzira marwadzo kune vanhu vane fibromyalgia iri kuenderana nebasa rekuita.

Dr. Jacob Teitelbaum, nyanzvi yefibromyalgia, anoti kurovedza muviri nesimba (overexertion) kunotungamira kumatambudziko anosangana nevanhu mushure mekurovedza muviri, ayo anonzi "post-exertional malaise."

Anoti izvi zvinoitika nekuti vanhu vane fibromyalgia havana simba rekugadzirisa sevamwe vanogona kubata kuwedzera kwekurovedza muviri uye kugadzirisa.

Panzvimbo iyoyo, kana kurovedza muviri kuchishandisa zvinopfuura zvakaganhurirwa simba iro rinogona kuitwa nemuviri, masystem avo anopunzika, uye vanonzwa kunge varohwa netiraki kwemazuva mashoma akatevera.

Nekuda kweizvi, Teitelbaum inoti chakakosha kuwana huwandu hwekufamba kana zvimwe zvakadzikama zviitwa zvaunogona kuita, kwaunonzwa "wakaneta" mushure, uye zvirinani zuva rinotevera.

Ipapo, pachinzvimbo chekukwirisa muhurefu kana kusimba kwekushanda kwako, namatira kuhuwandu hwakaenzana uchinge uchishanda kuti uwedzere kugadzirwa kwesimba.

Maitiro aungaita post-Workout flare-ups

Kana zvasvika pakurovedza muviri uye fibromyalgia, chinangwa ndechekuti uye ufambe kune yakasimba mwero.

"Kurovedza muviri kwakanyanyisa kumunhu wacho, kana [kuitwa] kwenguva refu, kunowedzera kurwadziwa," anodaro LeBlanc. Ndosaka achiti kutanga kunonoka uye kwakaderera ndiyo yakanyanya kunaka nzira yekubudirira. "Asingasviki maminetsi mashanu pazuva anogona kukanganisa kurwadziwa nenzira yakanaka."

LeBlanc inoraira varwere vake kuti vaite maekisesaizi emvura, vafambe pamuchina we elliptical, kana kuita yoga nyoro. Kune mhedzisiro yakanaka, anovakurudzirawo kurovedza muviri zuva nezuva kwenguva pfupi (maminetsi gumi nemashanu panguva).

Kana iwe uchirwara zvekutadza kufamba, Teitelbaum inoti tanga nekugadzirisa (uye kunyange kufamba) mudziva remvura inodziya. Izvi zvinogona kukubatsira iwe kusvika padanho raunogona kufamba kunze.

Zvakare, Teitelbaum inoti vanhu vane fibromyalgia vane dambudziko rinonzi orthostatic intolerance. "Izvi zvinoreva kuti pavanosimuka, ropa rinomhanyira kumakumbo avo ndokugara ipapo," anotsanangura.

Anoti izvi zvinogona kubatsirwa zvakanyanya nekuwedzera kunwa mvura uye munyu pamwe nekushandisa yepakati kumanikidza (20 kusvika 30 mmHg) yekumanikidza masokisi kana ivo vakwira uye vakakomberedza. Mumamiriro ezvinhu aya, kushandisa bhasikoro rinodzokororwa zvakare kunogona kubatsira zvikuru pakuekisesaiza.

Kunze kwekufamba uye kushanda kwemvura, zvidzidzo zvakati wandei zvinonongedza iyo yoga uye senzira mbiri dzekurovedza muviri dzinobatsira kuwedzera chiitiko chemuviri pasina kukonzera kuputika.

Iyo yakanakisa kurovedza muviri tsika kune vanhu vane fibromyalgia

• Rovedza muviri nguva dzose (tarisa zuva nezuva) kwemaminitsi gumi nemashanu.
• Kungofanana nemaminitsi mashanu pazuva kunogona kudzikamisa kurwadziwa kwako.
• Vavarira kunzwa "vakaneta" mushure mekudzidzira muviri asi zvirinani zuva rinotevera.
• Kana kurovedza muviri kuchiwedzera marwadzo ako, enda nyore uye kurovedza muviri kwenguva shoma.
• Usaedze kukwira kumusoro munguva kana kusimba kunze kwekunge waona kuwedzera kwesimba.

Matipi manomwe ekukubatsira kuti utange uye unzwe zvirinani

Ruzivo rwekuti ungapinda sei muchimiro yakawanda uye inowanikwa nyore. Nehurombo, mazhinji emakurudziro ndeevanhu vane hutano hwakanaka avo vasina kurwadziwa kusingaperi.

Kazhinji, izvo zvinopedzisira zvaitika, anodaro Wickremasinghe, vanhu vane fibromyalgia vanozvisundira zvakanyanya zvakanyanya kana kuyedza kuita zviri kuitwa nevanhu vane hutano. Ipapo vanorovera pamadziro, vanonzwa kurwadziwa zvakanyanya, uye vorega.

Kuwana matipi ehutano anonyatso kugadzirisa fibromyalgia kwakakosha pakubudirira kwako.

Ndokusaka Wickremasinghe akafunga kuumba nzira yekuzvishandira, nevamwe, vari kubata nefibromyalgia.

Kubudikidza neake saiti Cocolime Fitness, anogovera kurovedzwa, matipi, uye nyaya dzinokurudzira dzevanhu vari kubata nefibromyalgia, kuneta, nezvimwe.

Heano mamwe emazano akanakisa eWickremasinghe:

• Gara uchiteerera muviri wako uye kungoita maekisesaizi kana iwe uine simba rekuzviita, usingamboite zvinopfuura izvo muviri wako zvaunoda kuti uite.
• Tora mabhureki akati wandei-pakati pekurovedza muviri kuti uwanezve. Iwe unogona zvakare kupatsanura iko kurovedzwa muzvikamu zvishanu- kusvika gumi-maminetsi izvo zvinogona kuitwa mukati mezuva rese.
• Tambanudza zuva nezuva kuti ubatsire nekumira uye kuwedzera kufamba. Izvi zvinotungamira pakurwadziwa kushoma kana iwe uchinge uchishanda.
• Gara neepasi-inokanganisa mafambiro ekudzivirira kusarongeka zvakanyanya.
• Dzivisa kuenda mukukwirira-kwakanyanya modhi uchidzoka (hapana anopfuura makumi matanhatu muzana ezinga rako remoyo kurovera). Kugara pazasi penzvimbo ino kunobatsira kudzivirira kuneta.
• Chengetedza kufamba kwako kwese kuyerera uye kudzikamisa iwo mafambiro ekufambisa mune yakati kurovedza muviri chero nguva painokonzeresa kurwadziwa.
• Chengeta zvinyorwa zveimwe chiitiko chekurovedza muviri kana chiitiko chinokuita kuti unzwe kwemazuva maviri kana matatu mushure kuti uone kana chiitiko ichi chiri chakasimba uye chine hutano kune ako ekurwadziwa nhanho.

Kunyanya kukosha, Wickremasinghe anoti tsvaga maekisesaizi aunoda, asingakushungurudze, uye kuti unotarisira kuita mazuva mazhinji. Nekuti kana zvasvika pakupora uye kunzwa zviri nani, kuenderana kwakakosha.

Sara Lindberg, BS, MEd, anoshanda akazvimiririra nezvehutano uye munyori wemuviri. Anobata dhigirii reBachelor mukurovedza sainzi uye dhigirii raTenzi mukupa mazano. Akapedza hupenyu hwake achidzidzisa vanhu nezve kukosha kwehutano, hutano, kufunga, uye hutano hwepfungwa. Iye anozvisarudzira mukubatana kwepfungwa-nemuviri, achitarisa kuti kugadzikana kwedu kwepfungwa uye kwepamoyo kunokanganisa sei hutano hwedu uye hutano.