Ukuthola Ukukhulula Ekudleni Kwemisipha Ebuhlungu
I-cramp leg ngumlenze wokuzulazula okungazelelwe, okungalawulwa komzimba. Lolu hlobo lobuhlungu luvame ukubhekwa emkhakheni ophansi , ngakho-ke ngokuvamile lubizwa ngokuthi i-cramp leg noma "horse horse".
Amagundane omlenze ayenzeka lapho imisipha ivumelanisa ngokuzumayo futhi ngamandla. Imisipha ejwayelekile kakhulu yokuthola inkontileka ngale ndlela yimisipha ewela amalunga amabili. Lezi zinyosi zihlanganisa ithole (ewela embotsheni nasemadolweni), isando (ukuwela emadolweni nokuqhaqha), kanye ne-quadriceps (futhi iwela emadolweni naseqhweni).
Amagundane omlenze ngokuvamile ahlala ngaphansi komzuzu owodwa kodwa angahlala amaminithi amaningana ngaphambi kokuba ukwephula kuphele. Kwamanye iziguli, izigaxa zenzeka ngokuyinhloko ebusuku futhi zingavusa isiguli ukuba singalali. Izimpande ezinzima zomlenze zingabangela ubuhlungu obudlulayo izinsuku eziningana ngemuva kokuba kuvele isikhala.
Izimbangela Zezinhlanzi Zomlenze
Isizathu esiqondile sokugaya komlenze akuqondakali kahle, kodwa kunezici ezithile ezingozini ezicatshangelwa ukuthi zifaka kule nkinga:
- Ukukhathala kwemisipha
- Ukuzivocavoca okukhulu
- Ukwehla kwamanzi
- Isisindo esiphakeme (hhayi ngempela ukukhuluphala)
- Ukungalingani kwe-Electrolyte
- Imithi (statins, prednisone, abanye ...)
Isizathu esivame kakhulu esivame ukubonwa ezigulini ezakha amagundane omlenze asebenzisa ngendlela engavamile, okusho ukuthi umsebenzi omningi noma umsebenzi ohlukile. Izigumbane zomlenze zivame kakhulu ezincane (iminyaka yobudala) kanye neziguli ezindala (ezingaphezu kuka-65). Iziguli ezinesisindo esiningi zijwayele ukuthuthukisa amagundane omlenze. Futhi, imithi ethile ingabangela imiphumela emibi ye- spasms ye- muscle .
Kunezimo ezithile ezingavamile zezakhi zofuzo ezingenza ukuba imisipha ikhuphuke futhi ibe nzima nakakhulu, nakuba lezi zingavamile. Iningi labantu abalondoloza umlenze womlenze ekubambeni kwezemidlalo akudingi ukuhlolwa okuqondile noma izifundo okufanele zenziwe.
Ukuvimbela ama-Spasms we-Muscle
- Hlala unamanzi
Ayaziwa kahle ukuthi ukuphelelwa amandla kwamanzi kanye nokuhlukumeza imisipha kuhlobene kanjani, kodwa kwaziwa ukuthi ukuphelelwa amandla kwamanzi kungadla izigxobo zomlenze. Phuza okungenani izibuko ezintathu zamanzi ngosuku, kufaka phakathi eyodwa ngaphambi kokulala. Futhi uphuze amanzi amaningi ngaphambi, ngesikhathi nangemva kokuzivocavoca.
- Sula njalo
Ukwehlisa kunganciphisa imisipha yomzimba. Uma usebenza ngaphandle, isimiso esihle sokwenza umsebenzi emva kokusebenza singasiza ukuphumula imisipha nokuvimbela ama-cramps. Qinisekisa ukuthi upholile ngemuva kokuzivocavoca futhi ungasebenzisi umdlandla ngaphambi kokulala. - Qeqesha kancane kancane
Kancane kancane wakhe uhlelo lokuzivocavoca, bese uzama ukugwema ukunyuka okungazelelwe komsebenzi. I "Rule 10%" ngumthetho omuhle wesithupha: ungalokothi ukhulise umsebenzi wakho ngaphezu kwesonto elilodwa ngaphezu kuka-10% uma kuqhathaniswa neviki langaphambili. Izinguquko ezingalindelekile emisebenzini zingabangela izigxobo zomlenze. Abagijimi abaningi abanamagundane omlenze, njengabagijimi obude, baye bandise izinga labo lokuqina noma isikhathi somsebenzi ngokushesha kakhulu.
Ukwelashwa Kwezinhlanzi Zemilenze
Ngokuvamile, ukukhanya kwemvelo kudlulela lapho kuqhuma umlenze wesigxume, futhi uhlambalaza futhi ulula isisindo sore . Lokhu kuyimvelo ephelele futhi ngokuvamile ixazulula inkinga enzima . Izinyathelo ezingcono kakhulu ziyi:
- Hamba umsizi onzima
- Sula imisipha (ngobumnene!)
- Ukupholisa isikhumba kungasiza, ikakhulukazi emazingeni aphezulu okushisa
- Phuza amanzi amaningi
Uma ama-leg cramps abe yinkinga ephikelela futhi ephindaphindiwe, kufanele uhlolwe udokotela wakho. Ngenxa yokuthi ukungalingani kwe-electrolyte kungabangela ukuchotshozwa, igazi elithile lingabuyekezwa ukuqinisekisa ukuthi amazinga we-potassium namanye ama-electrolyte ajwayelekile.
Kukhona nemishanguzo yokuphumula emisipha engayinqunyelwa uma i-cramping ye-muscle yinkinga ephindaphindiwe, ikakhulukazi ebusuku. Kodwa-ke, ngenxa yabaningi abagijimi, imithi akufanele isetshenziswe njengendlela yokwelapha iziqephu ezikude zezinhlanzi zomzimba. Okokugcina, imithi yakho kanye nomlando wezokwelapha kufanele kubuyekezwe ukuze uphenye izici ezingenzeka ezifaka emagumbini akho omlenze.
Ngenkathi abantu abaningi basebenzisa imithi efana ne-quinine noma i-magnesium ukuze baphathe imithi ye-muscle, kukhona ubufakazi obuncane bokusekela ukusetshenziswa kwezidakamizwa, ikakhulukazi kubadlali. Ngokuthakazelisayo, kukhona umphumela we-placebo owaziwa kakhulu wokusebenzisa izidakamizwa ukuphatha izidumbu ze-muscle.
Ucwaningo luye lwabonisa ngokuphindaphindiwe imiphumela yezinguquko ezingaphezulu kwezingu-50% lapho izimpawu zesifo se-placebo zisetshenziselwa ukuphatha ukuhlukunyezwa kwe-muscle.
Esinye isibonakaliso sokuxwayisa komonakalo wamasipha ngumchamo omnyama, ikakhulukazi emahoreni alandela isiqephu sokulimala okukhulu noma ukulimala kwemisipha. Uma umgijimi enesiqephu sokucindezeleka okukhulu kwemisipha, elandelwa umnyama womchamo, kufanele ngokushesha bafune ukuhlolwa kwezokwelapha. Ukuhlolwa okwengeziwe kungenziwa ukuze kuhlolwe ukulimala kwemisipha.
> Imithombo:
> Maquirriain J noMerello M. "I-Athlete Ne-Cramp Muscular: Indlela Yokwelapha" J Am Acad Orthop Surg ngoJulayi 2007; 15: 425-431.