9 Tsandanyama Spasm Kurapwa

Zvemukati

• Kunzwa mhasuru kunonzwa sei
• 1. Kutambanudza
• 4 inotambanudzira mhuru mhasuru spasms
• Kuti uite yekutanga kutambanudza:
• Zvimwe zvinotambanudzwa zvekuita:
• Tambanudzira mapundu ezvidya
• 4 anotambanudzira kumusana spasms
• Tennis bhora rinotambanuka:
• Furo rinotenderera:
• Exercise bhora kutambanudza:
• Tambanudzira mitsipa yemutsipa
• 2. Massage
• 3. Ice kana kupisa
• 4. Kudiridza
• 5. Kurovedza zvinyoro
• 6. Mishonga isinganyorerwi
• 7.Makemikari epamusoro anopesana nekuzvimba uye ekudzora marwadzo
• 8. Hyperventilation
• 9. Mushonga wemishonga
• Kuona chiremba
• Mimwe mikana
• Tsvina yemhasuru inokonzeresa
• Kudzivirira mhasuru mhasuru
• Kutora

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Tsinga dzemhasuru kana makampu zvakajairika uye zvinowanzoitika mumhasuru dzemakumbo. Asi chero mhasuru, kusanganisira musana wako, maoko, tsoka, kana zvigunwe zvinogona kupwanya.

Tsandanyama mhasuru dzinogona kugara chero kubva mashoma masekondi kusvika gumi nemashanu maminetsi. Kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinzwa.

Kunzwa mhasuru kunonzwa sei

Kupenga kunogona kunge kuri kuputika musuru kana kungonzwa kusimba kana kuomarara, kunge pfundo. Mushure mekumira kwembambo, mhasuru inogona kunzwa kurwadziwa uye nyoro. Dzimwe nguva kupererwa kwakanyanya kunogona kutadza kuita basa.

Mishonga chaiyo yemumba inokurudzirwa kuti ibvise mhasuru spasm. Izvi zvinoshanda kuvanhu vazhinji. Asi zvidzidzo zvakadzorwa zvakaratidza humbowo hushoma hwekushanda kwemimwe mishonga iyi.

Hezvino zvimwe zvinhu zvekuyedza:

1. Kutambanudza

Kutambanudza nzvimbo ine mhasuru spasm kunogona kubatsira kuvandudza kana kumisa iyo spasm kuti irege kuitika. Pazasi pane yakatambanudzwa yemhasuru mumhuru dzako, zvidya, musana, uye mutsipa.

4 inotambanudzira mhuru mhasuru spasms

Kuti uite yekutanga kutambanudza:

1. Rara pasi, uchitambanudza gumbo rako nekunongedza kana kudhonza zvigunwe zvako kumusoro wako. (Kunongedza zvigunwe kwauri kunonzi dorsiflexion.)
2. Bata kwemasekonzi mashoma kana kusvika iko kumira.
3. Iwe unogona zvakare kushandisa tambo kana bhanhire rakasungirirwa kutenderedza tsoka yako kuti unyatsodhonza kumusoro kwetsoka yako kwauri.

Izvi zvinoshandawo kune hamstring mhasuru spasm.

Zvimwe zvinotambanudzwa zvekuita:

• Mira uye isa uremu hwako pagumbo rakamanikana, uchikotama ibvi rako zvishoma.
• Mira pamaoko ako kwemasekonzi mashoma.
• Lunge kumberi negumbo risina kumanikidzwa, chengeta gumbo rakamanikana rakatwasuka.

Tambanudzira mapundu ezvidya

1. Mira uye ubatisise pachigaro kuti uwane chiyero.
2. Bhendesa gumbo rako pamabvi uye svitsa gumbo rako kumashure kubva muchiuno.
3. Kubata ankle yako, dhonza tsoka yako kumusoro kwako kuenda kune rako garo.

4 anotambanudzira kumusana spasms

Yekutanga uye yakapusa nzira yekutambanudza musana spasm ndeyekufamba-famba, izvo zvinogona kusunungura musana wako mhasuru uye kubvisa kupora. Famba zvishoma nezvishoma, zvishoma nezvishoma kuti usunungure mhasuru dzako dzeshure.

Tennis bhora rinotambanuka:

1. Rara pasi pasi kana pamubhedha uine tenesi bhora (kana rimwe bhora diki) pasi penzvimbo ine spasm kwemaminetsi mashoma.
2. Edza kuzorora uye kufema zvakajairika.
3. Fambisa bhora kunzvimbo yakabatana uye dzokorora.

Furo rinotenderera:

1. Rara pasi uine furo roller yakatwasuka kumusana wako.
2. Fambisa musana wako pamusoro pe roller, kusvika kumapendekete ako, uye pasi kudumbu rako.
3. Chengeta maoko ako akayambuka pachipfuva chako.

Exercise bhora kutambanudza:

1. Gara pane bhora rekurovedza muviri uye urere musana, kuitira kuti musana wako, mapendekete, uye magaro atambanudzirwe pabhora, tsoka dzako dzakatsetseka pasi. Ita izvi padyo nechigaro kana pasofa kuitira kuti ugone kubatirira kana ukarasikirwa nechiyero.
2. Nhema dzakatambanudzwa kwemaminetsi mashoma.

Tambanudzira mitsipa yemutsipa

1. Paunenge ugere kana wakamira, tenderedza mapendekete ako nekuumburudza mapendekete ako kumberi, kumusoro, kumashure, uye pasi. Dzokorora kufamba uku ka10.
2. Wobva waisa mapfudzi ako munzira yakatarisana nekufambisa mapendekete ako kumashure, kumusoro, kumberi, uye pasi. Dzokorora gumi denderedzwa munzira iyi.

Iwe unogona kuita mapepa epafudzi chero kupi, paunenge ugere mumotokari, padhesiki, kana kana iwe wakamira mumutsara kumwe kumirira.

Kutambanudza kwakanakira iwe, uye kuwedzera zvimwe zvakaita semabhendi ekudzivirira uye mafuru mafuru zvinogona kukupa runyararo nekukurumidza kubva pasuru spasms.

• kuramba tambo yemhuru yakatambanudzwa
• furo rinotenderera kumashure
• kurovedza bhora rekudzosera kumashure

2. Massage

Massage inogona kuve nzira huru yekugadzirisa marwadzo uye mhasuru.

1. Zvinyoro nyorova mhasuru iri mune spasm.
2. Kuti urambe uchirwadziwa neshure, edza kupinza nharaunda yakatenderedza uye nekubata pini yacho kwemaminetsi mashoma. Iwe ungangoda mumwe munhu kuti aite kubaya kana iwe usingakwanise kusvika munzvimbo.

3. Ice kana kupisa

Kurapa kurwadziwa uye kupora neanopisa kana kutonhora kurapwa kunogona kushanda zvakanyanya.

Kuti uwane kusindimara kusingagumi, isa chando kurongedza pamhasuru kwemaminetsi gumi nemashanu kusvika makumi maviri panguva, zvishoma pazuva. Ita shuwa yekuputira chando mune tauro rakatetepa kana jira kuitira kuti chando chisanyatsonanga paganda rako.

Podhi yekudziya panzvimbo iyi inogona zvakare kushanda kwemaminetsi gumi nemashanu kusvika makumi maviri panguva, asi tevera izvi nechando pack. Izvi zvinodaro nekuti nepo kupisa kuchinzwa kwakanakira kurwadziwa, kunogona kukuvadza kuzvimba. Ice ichadzikamisa kuzvimba.

Dzimwe sarudzo dzekupisa dzinosanganisira yekugeza inodziya, yekupisa yekugezesa, kana yekupisa tabhu kana spa kana iwe uchikwanisa kuwana imwe, iyo inogona kubatsira zvese kuzorodza mhasuru dzako.

4. Kudiridza

Paunenge uine spasm, edza kunwa imwe mvura.

Kubatsira kudzivirira kutsemuka, ita shuwa kuti unogara uine hydrated, kunyanya kana iwe uchirovedza muviri kana kana mamiriro ekunze ari kupisa.

Nepo kurudziro yemvura yakawanda sei yaunofanira kunwa ichisiyana zvichienderana nezvinhu zvakaita yako wega zvinodiwa, zviitwa, mararamiro, uye mamiriro ekunze, heano mamwe emari yekufamba nawo.

Yakaringana huwandu hwemvura uye zviyero zvakaenzana

VeFood and Nutrition Board vakaburitsa mushumo muna2004 unosanganisira zvirevo zvakajairika zvekutora mvura, kusanganisira mvura yaunowana kubva muzvikafu nezvinwiwa.

Chirevo chacho chakaratidza kuti chikamu chinosvika makumi masere kubva muzana chemvura yatinoda inogona kutorwa kubva muzvinwiwa zvinosanganisira mvura yakachena uye makumi maviri kubva muzvikafu zvatinodya.

5. Kurovedza zvinyoro

Vamwe vanhu vanoona kuti vanogona kudzivirira makumbo makumbo husiku (izvo zvinogona kuitika kusvika makumi matanhatu muzana yevanhu vakuru) nekuita zvishoma kurovedza muviri vasati varara.

Mimwe mienzaniso yechiedza kurovedza inosanganisira:

• kumhanya munzvimbo
• kufamba kumusoro uye pasi seti yematanho
• kuchovha bhasikoro rakamira kwemaminetsi mashoma
• uchishandisa muchina wemutsara kwemaminetsi mashoma
• kurovera pa trampoline

Nepo kurovedza muviri kwakareruka kuchigona kubatsira, kurovedza zvine mwero kana kwakanyanya kunogona kukanganisa kurara kwako, saka iwe uchazoda kuzvidzivirira usati warara.

6. Mishonga isinganyorerwi

Pane zvinhu zvakati wandei zvaunogona kutora nemuromo izvo zvinogona kubatsira nemhasuru yako spasms:

• NSAIDs. Over-the-counter (OTC) nonsteroidal anti-inflammatory drug (NSAIDs) kazhinji zvinounza zororo nekudzora kuzvimba uye kurwadziwa.
• Svutugadzike muto. Kunwa shoma shoma yemumvuri wemvura kunonzi kunoderedza kupwanya tsandanyama mukati memasekondi makumi matatu kusvika makumi matatu nemashanu. Izvi zvinofungidzirwa kuti zvinoshanda nekudzoreredza electrolyte chiyero.
• Zvokuwedzera. Mahwendefa emunyu, vhitamini B-12, uye magnesium zvinowedzera zvinoshandiswa nevamwe vanhu kurapa uye kudzivirira mhasuru spasms. Zvakakosha kucherechedza kuti kune humbowo hwakaganhurwa kuratidza kuti izvi zvinoshanda.
• Natural mhasuru inozorodza. Natural zvisikwa zvinozorodza zvinosanganisira kunwa chamomile tii, kuwedzera capsaicin kune chikafu, uye kugadzirisa kuhope kwako.

7.Makemikari epamusoro anopesana nekuzvimba uye ekudzora marwadzo

Kupfuura-the-counter kurwadziwa kubvisa mafuta kungabatsira. Izvi zvinosanganisira zvigadzirwa zvine lidocaine, camphor, kana menthol (semuenzaniso, zvigadzirwa naTiger Balm uye Biofreeze).

Emollient gel yakagadzirwa kubva ku curcuma longa (turmeric) uye celery mhodzi inonzi inobatsira kudzikamisa marwadzo nekuzvimba kwemhasuru spasm.

Tenga marwadzo ekurwadzisa ekurapa pano.

8. Hyperventilation

Chinyorwa che2016 chekuongorora nezve spasms chakashuma chidzidzo chekucherechedza nevatatu vatori vechikamu vakashandisa hyperventilating pamakumi maviri kusvika makumi matatu kufema paminiti kugadzirisa makemikari aive ane chekuita nemitambo

Hyperventilation ndipo paunofema zvakanyanya uye nekukurumidza kupfuura zvakajairwa. Kana iwe uine kusagadzikana, hyperventilation inogona kunge isiri sarudzo yakanaka kwauri, sezvo ichigona kukonzera manzwiro ekutya.

9. Mushonga wemishonga

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakaoma, chiremba wako anogona kunyorera musuru inozorodza kana mushonga wemarwadzo.

Tsandanyama dzinozorodza dzinoshandiswa kuita mhasuru spasms dzinodaidzwa kuti centrally inoshanda skeletal mhasuru inozorodza (SMRs), uye inowanzo gadzirirwa chete kwe2- kusvika ku3-vhiki nguva.

Kuona chiremba

Kana tsandanyama dzako dzemhasuru dzichiwanzoitika, kana kana kurwadziwa kuchikanganisa hupenyu hwako hwezuva nezuva, ipfungwa yakanaka kuona chiremba.

Kana iwe ukaita musangano wezve mhasuru spasms, chiremba wako anogona:

• tora nhoroondo yezvokurapa
• kukubvunza nezve zviratidzo zvako
• bvunza nezve kudya kwako uye chero mishonga kana zvinowedzera zvaunotora
• ita bvunzo dzepanyama

Vachada kutonga kunze kwechero imwe mamiriro ekurapa kana zvikonzero zvinogona kuve zvinobatanidzwa mune yako mhasuru spasms.

Ivo vanogona kuraira kufungidzira bvunzo kuti vatarise mamiriro anogona kuitika, sekutyoka, kana kuraira kuongororwa kweropa kutsvaga mamaki emamwe mamiriro.

Chiremba wako anogona kukurevera kurapa kwepanyama kuti akubatsire kusimbisa imwe seti yemhasuru, kana kuti kuve nekuchinjika uye kutambanudza maekisesaizi.

Kana ako spasms akareba uye achirwadza, ivo vanogona kupa mushonga-simba mhinduro.

Mimwe mikana

Kana ako spasms ari kumashure kwako, funga kuona chiropractor. Ivo vanogona kukupa iwe yakanangwa yekurapa uye kurovedza kuti ubvise yako mhasuru spasms.

Nyanzvi yekushambadza murapi inogona zvakare kubatsira.

Tsvina yemhasuru inokonzeresa

Iyo chaiyo michina inokonzeresa mhasuru spasms haina chokwadi. Zvinowanzoitika zvinosanganisira:

• kuneta kwemhasuru kubva mukurovedza muviri
• kupera simba kana kupera kwemagetsi
• yakaderera mazinga e calcium, magnesium, potasium, uye sodium
• mimwe mishonga, yakadai semastatins
• mamwe marapirwo, akadai seshuga, chirwere chePasinson, chirwere chemwoyo, uye cirrhosis
• nhumbu
• kukuvara kwetsinga
• kukuvara kwekutanga

Kazhinji kazhinji, mhasuru spasms yakanyorwa kunzi idiopathic - zvichireva kuti havana chikonzero chakazivikanwa.

Kudzivirira mhasuru mhasuru

Humbowo hwakasanganiswa nezve kugona kwemishonga yekudzivirira mhasuru.

Kana iwe kazhinji uine hutano uye uine dzimwe nguva mhasuru mhasuru, nyanzvi dzinokurudzira:

• kugara uine hydrated
• kuita mwenje kutambanudza usati uye mushure mekuekisesaiza
• kudya chikafu chine hutano

Kushandisa kinesio tepi kana kudzvanya masokisi kunogona kubatsira kudzivirira mhasuru mumakumbo ako, zvinoenderana nechidiki kudzidza kune vanomhanya.

Iwe ungangoda kuchengeta chinyorwa chekuti iwe paunowana mhasuru spasm, kuti uone kana ichienderana nechimwe chiitiko. Kuchinja chiitiko ichocho kunogona kubatsira kudzivirira mabayo emangwana.

Semuyenzaniso:

• Iwe unowana here musana spasm mushure mekunge iwe wave kuverenga mumubhedha?
• Makumbo ako anopwanya here kana wanga wakagara kana kumira panzvimbo imwe kwenguva yakareba?
• Kupfeka shangu dzakaomarara kana zvitsitsinho zvakakwirira kunotungamira kuzvigunwe zvetsoka?
• Wanga wakarara mune chinzvimbo chipi?

Kupindura iyi mibvunzo kunogona kukubatsira kuti uone izvo zvingave zvichikonzera mhasuru yako mhasuru.

Kutora

Tsinga dzemhasuru dzinowanzo gara kwenguva pfupi uye dzakanaka. Kuzvirapa, kunyanya kutambanudza, kunoshanda kuvanhu vazhinji.

Kana iwe uine spasms kazhinji, kana kana zvichirwadza kwazvo, ona chiremba kuti uone kuti chii chiri kukonzera marwadzo.