Chii chinonzi Deal neMhasuru Spasms uye Cramps?

Zvemukati

• Chii chinonzi Muscle Spasm? Zvakadini NeMuscle Cramp?
• Chii chinokonzeresa mhasuru Spasms uye Cramps?
• Maitiro Ekurapa Muscle Spasms uye Cramps
• Maitiro Ekudzivirira Musuru Spasms
• Ongororo ye

Charley bhiza. Iyo inozivikanwawo se "WTH !?" marwadzo anogona zvakakomba cramp yako nhanho panguva yechinguvana chiziviso. Chii chinonzi mhasuru yemhasuru zvakadaro, chinhu chimwe chete senge tsandanyama, chii chinozvikonzera, uye ungadzivise sei mhondi kuti itore-kumusoro?

Takatora mhasuru mhasuru 101 kubva kuuromusculoskeletal disorder nyanzvi Matthew Meyers, MS, weVelocity Sports Medicine muWest Westport, Connecticut, kuti ugone kudonhedza twitch zvachose.

Kuvhunduka nekuti uri kuita mhasuru cramp RN? Heino yakakosha info iwe yauri kutsvaga:

• Chii ichochi? Tsandanyama spasm iko kungoita mhasuru imwe chete kana kupfuura. Tsinga yemhasuru inongori yakasimba (aka inogara-inogara) mhasuru mhasuru.
• Chii chinozvikonzera?Tsinga dzemhasuru dzinogona kukonzerwa nekuwedzeredza, kutambanudza zvakanyanya, kushaya mvura, kushomeka kwemagetsi, uye kuomarara kwemhasuru, kuneta, kana kushungurudzika.
• Unoita sei kuti tsandanyama imire? Edza kukwiza nekutambanudza tsandanyama irikupwanya.
• Unofanira kunetseka here? Kwete - ivo havawanzo kukuvadza uye vanoenda vega.

Chii chinonzi Muscle Spasm? Zvakadini NeMuscle Cramp?

Inogona kunzwa seBFD, asi matsimba emamhasuru ari nyore nyore: Kamwe kamwe uye nekusazvidira kupesana kweimwe kana akawanda emhasuru dzako, maererano neAmerican Academy of Orthopedic Surgeons (AAOS). Nhau dzakanaka ndedzekuti, kunyangwe zvingave zvinorwadza uye zvichikumisa kwenguva pfupi kuti usashandise mhasuru yakakanganiswa, kazhinji haina kukuvadza.

Zvakadini nemakumbo etsandanyama? Kune zvese zvinangwa uye zvinangwa, mhasuru cramp yakangofanana zvakafanana nemhasuru spasm. Kunyange pasina mutsauko wechokwadi wakadzidza pakati pezviviri, dzimwe nyanzvi dzinofunga nezve kutsigirwa tsandanyama spasm kuve tsandanyama cramp, maererano neMedical University yeSouth Carolina.

Chii chinokonzeresa mhasuru Spasms uye Cramps?

Overexertion, kutambanudza kupfuura yako miganho (kana kusatambanudza zvakakwana), kuneta kwemhasuru kana kushungurudzika, kushomeka kwemvura, uye kushomeka kwe electrolyte ndezvimwe zvezvikonzero zvinowanzoitika zvekuputika kwemhasuru.

Yakanaka ol 'H2O inoita basa rakakosha mukuchengeta mazinga e electrolyte akatsiga kuitira kushanda kwakaringana kwemhasuru, anodaro Meyers. Saka ita shuwa kuti urikupinda mumagirazi akakwana uye uchiisa hydrate nechinwiwa chemitambo (seGatorade kana imwe yeimwe sarudzo), mushure mekurovedza muviri kwakaomarara kuzadza ma electrolyte awakarasa. Uye kana iwe uri kugadzira kofi yakawanda inomhanya pazuva, inogona kunge iri nguva yekucheka-yakawandisa caffeine inogona kukurudzira tsandanyama cramps uye spasms, zvakare.

Tsandanyama dzinokombamira kuumbana - senge mapeketari, ezasi kumashure, chiuno kushinha, uye mhuru - zvakare dzinowanzove nekukasira kazhinji, nekuda kwekuti dzinowanzo kuneta uye kupfupikiswa. "Imhasuru inorovesa nehana inowanzoitika nekuda kwekuwedzeredza," anotsanangura kudaro Meyers. "Saka kana mhasuru-yakatwasuka kana yakapfupikiswa mhasuru yakatambanudzwa kupfuura zvayakanakira kufamba, inozvidzivirira kudzivirira kudzivirira kana, mune zvakanyanya, kuputika."

Maitiro Ekurapa Muscle Spasms uye Cramps

Pane chero nzira yekumisa mhasuru spasm mushure mekunge yatanga? Zvakanaka, izvi zvinokurumidza-kugadzirisa zvinonzwika zvisina kujairika, asi zvakakodzera kuti uzame: Idya chipunu cheyellow mustard, sekureva kwaMeyers. “Dzimwe ongororo dzinoratidza kuti turmeric, dzimwe dzinoratidza kuti iacetic acid,” anodaro. "Chero nzira, tinoziva kuti inzira inoshanda yekudzora kana kumisa shinga yemhasuru." (Zvinogoneka; turmeric ine matani ehutano mabhenefiti, shure kwezvose.)

Zvikasadaro, bheti yako yakanakisa ndeyekupa muviri wako TLC diki: zvinyoro tambanudza uye masaja tsandanyama inopwanya, uye ibate munzvimbo yakatambanudzwa kusvika yamira, maererano neAAOS. Semuenzaniso, kana iwe uine mhasuru spasm pasi petsoka dzako, gara pasi negumbo rako pamberi pako, uye tambanudza zvigunwe zvako kumashure kumeso kwako. Bata kusvikira mhasuru ikadzikira. Kana uine tsandanyama cramp mumhuru yako, edza mhuru yechinyakare yakatambanudza maoko ako kumadziro.

Maitiro Ekudzivirira Musuru Spasms

Kuenzanisa simba kana zvasvika pakudzivirira mhasuru. "Kudzidzisa rimwe nerimwe boka remhasuru zvakaenzana zvakakosha, saka biceps uye triceps, uye hip flexors uye extensors vanofanirwa kuwana zvakaenzana rudo," anodaro Meyers. (Heino nzira yekuongorora nekugadzirisa kusaenzana kwetsandanyama dzako.) Tarisa pane nzvimbo dzinowanzoita kunge dzakasimba, uye batanidza maitiro anoshanda semapapu uye lateral squats pre-sweat sesh. Zvadaro pashure, ita static inobata kurebesa tsandanyama tishu.

"Chibvumirano-zorora kutambanudza inzira yakatarisa yekutambanudza iyo inoedza kunyengedza hurongwa hwekutyaira kutambanudza mberi, uchishandisa mweya kutungamira mukudzika kwakadzika," anotsanangura Meyers. Semuenzaniso, kana uchitambanudza hamstring, rara pamusana wako uye simudza gumbo rako padenga. Pushira gumbo rako pasi pasi kuti uite musambo usati wadzosa gumbo rako kumashure kumusoro wako uye uchifemera mune yakadzika, yakasununguka kukwirisa kwetsandanyama.

Hydration uye kudya kunovaka muviri, nekutarisa zvakanyanya kune macronutrition (mapuroteni, mafuta, uye carbs) uye micronutriton (mavhitamini nemaminerari senge calcium, magnesium, uye potassium) zvakare kiyi yekuchengetedza tsandanyama mukutarisa.

Zvikasadaro, "aizi inorwadza tsandanyama uye kupisa kana kwakaomarara kana kurwadza," anopa zano Meyers. Mishonga senge inoshingaira yekuburitsa matekiniki, kuburitswa kwemyofascial, uye kukurudzira kwemagetsi kunogonawo kubatsira zvakanyanya. Uye usakanganwe kurova furo roller-isu tinoda izvi furo kutenderera maitiro.

Pakupedzisira, iva nechokwadi chekuzvipa nguva yakakwana yekudziya uye kutonhora pasi, kuronga mazuva ekuzorora kudzivirira kuwandisa uye kuve nechokwadi chekuporesa.

Ongororo ye