Ukucwaninga kusiza ukuchaza imbangela kanye nokwelashwa okuhle kwama-muscle spasms nama-cramps
Uma uke waba nama-spasms noma ama-muscle cramps, uyazi ukuthi angaba buhlungu kakhulu. Kwezinye izimo, isisipha singase siphambane ngamandla kangangokuba siphume isikhumba. Ama-spasms amaningi kanye nama-cramps ayingqayizivele yokuhlukana kwemisipha. Isisindo esibucayi se-muscle asizikhulumi sodwa futhi sidinga ukuswetshwa kwezinto ezibonakalayo ukuze usize uphumule futhi ukhulise umsizi omfushane.
I-spasms nama-cramps ingaba mnene noma ibuhlungu kakhulu. Nakuba zingenzeka kunoma yisiphi isisipha samathambo, zijwayele kakhulu emilenzeni nasezinyaweni nasezintanjeni eziwela amalunga amabili (isifuba sethole, isibonelo). Ama-Cramps angabandakanya ingxenye ye-muscle noma yonke imisipha eqenjini. Amaqembu ama-muscle aphethwe kakhulu:
- Emuva komlenze ophansi / ithole (gastrocnemius).
- Emuva kwethanga (ama-hamstrings).
- Ngaphambi kwethanga (quadriceps).
- Izinyawo, izandla, izingalo, isisu
Ama-muscle cramps aqala ngamandla ngokusuka kancane kancane noma kuya ku-ubuhlungu obunzima. Imisipha encane ingase izwe idwala futhi ihlale imizuzwana embalwa kumaminithi ambalwa noma ngaphezulu. Kuyinto engavamile ukuthi ama-cramps anciphise bese ebuyela izikhathi eziningana ngaphambi kokuhamba ngokuphelele.
Yini eyenza ama-Cramp Muscle
Isizathu esiqondile sesikhukhula semisipha asikaziwa, kodwa izinkolelo ezivame ukukhonjiswa zihlanganisa:
- Ukulawula ukulawula kwe-neuromuscular
- Ukwehla kwamanzi
- Ukunciphisa i-Electrolyte
- Isimo esibi
- Ukukhathala kwemisipha
- Ukwenza umsebenzi omusha
Ezinye izici eziye zahlotshaniswa nama-cramp muscle zihlanganisa ukushisa ekushiseni okukhulu. Inkolelo yukuthi imivimbo yemisipha ivame kakhulu ngesikhathi sokuzivocavoca ekushiseni ngoba ukujuluka kuqukethe uketshezi kanye ne-electrolyte (usawoti, potassium, magnesium ne-calcium).
Lapho lezi zakhi ziwela kumazinga athile, izimo ze-muscle spasms ziyanda. Ngenxa yokuthi abagijimi banamathuba okuthola ama-cramps ku-preseason, ngasekupheleni (noma ebusuku) ukuzivivinya okukhulu noma okude isikhathi eside, abanye banomuzwa wokuthi ukungabi nemimoya kuholela emanzini.
Ucwaningo lusekela ukuguqulwa kwe-neuromuscular as a cause of cramps
Ngenkathi zonke lezi zifundo zicwaningwa, abacwaningi bathola ubufakazi obengeziwe bokuthi "ukulawulwa kwe-neuromuscular" i-hypothesis yindlela enkulu epathophysiological eholela ekuziphatheni komzimba (EAMC). Ukulawulwa kwe-neuromuscular eguquguqukayo kuvame ukuhlobene nokukhathala kwemisipha futhi kubangele ukuphazanyiswa kwemisipha yokuxhumana nokulawula.
Ngokubuyekezwa kwezincwadi ezenziwa nguMartin Schwellnus waseNyuvesi yaseKapa, ubufakazi obusekela kokubili "ukuchithwa kwe-electrolyte" nokuthi "ukuphelelwa amandla kwamanzi" kubheka ukuthi imbangela yamagundane emisipha ayikhombisi. Wabuye wahlola izincwadi ezitholakalayo ezisekela le mibono futhi zathola ikakhulukazi ukuhlolwa komtholampilo kanye nesifundo esisodwa sokulawula isifundo ngezihloko ezingu-10 kuphela. Uphinde wathola ezinye izifundo ezine ezitholakala emtholampilo ezingabhekeli ngokucacile "ukuchithwa kwe-electrolyte" nokuthi "ukuphelelwa amandla kwamanzi" kusho ukuthi imbangela yamagundane emisipha.
Ekubuyekezeni kwakhe, u-Schwellnus uphetha ngokuthi "ukuchithwa kwe-electrolyte" nokuthi "ukuphelelwa amandla kwamanzi" akucabangi ukunikeza ubufakazi obuphathelene nobuchwepheshe besayensi obungakwazi ukuchaza ngokucacile isethulo somtholampilo kanye nokuphathwa kwe-muscle cramping ehlobene nokuzivocavoca.
Uyaqhubeka ebhala:
"Ubufakazi besayensi ye" ukulawulwa kwe-neuromuscular "i-hypothesis isekelwe ebufakazini bokucwaninga kocwaningo kumamodeli womuntu we-muscle cramping, izifundo ze-epidemiological ku-cramping athletes, kanye nedatha yokuhlola yezilwane. Uma kucacile ukuthi ubufakazi obengeziwe bokusekela" ukulawulwa kwe-neuromuscular "I-hypothesis nayo iyadingeka, idatha yocwaningo iqoqa ukuthi lokhu kusekela njengendlela yokuphamba kwe-pathophysiological ye-etiology ye-exercise-associated associated cramping (EAMC)."
Ukwelapha ama-Cramp Muscle
I-cramps ngokuvamile ihamba yodwa ngaphandle kokwelashwa, kodwa la macebiso avela ukusiza ukusheshisa inqubo yokuphulukisa:
Ukuvimbela ama-Cramp Muscle
Kuze kube yilapho sifunda isizathu esiqondile sezinhlanzi zamascle, kuyoba nzima ukusho nganoma yikuphi ukuzethemba ukuthi ungawavimbela kanjani. Nokho, lawa macebiso atuswa kakhulu ochwepheshe kanye nabadlali ngokufanayo:
Amagundane amaningi awasibi kakhulu. Uma imisipha yakho ye-muscle inzima kakhulu, kaningi, njalo noma okukhathazayo, bheka udokotela wakho.
Imithombo:
Imbangela Yokuzivocavoca Okuxhunyaniswe Ngama-Muscle Cramps (EAMC) - ukuguqulwa kwe-neuromuscular, dehydration noma electrolyte ukuchithwa? MP MP Schwellnus. I-British Journal of Sports Medicine 2009; 43: 401-408.
I-Muscle Cramp. I-American Orthopedic Society Yezemidlalo Yezemidlalo. http://orthoinfo.aaos.org/topic.cfm?topic=A00200.
- Misa umsebenzi owabangela i-cramp.
- Gwema ngomusa futhi uhlaziye umsizi we-cramping.
- Yibamba ngokuhlanganyela endaweni edelelwe kuze kube yilapho i-cramp iyeka.
- Thuthukisa ukufaneleka futhi ugweme ukukhathala kwemisipha
- Hamba njalo emva kokuzivocavoca
- Ukufudumala ngaphambi kokuzivocavoca
- Sula umsila wethole: Emzileni omileyo onamabini omabili okhomba phambili, lungisa umlenze wangemuva.
- Sula imisipha: Hlala ngomlenze owodwa ungene ngaphakathi futhi omunye uqondise ngaphandle, unyawo unyawo oluzungezile nezinzwane nezinyawo zikhululekile. Hamba kancane kancane, thinta unyawo lomlenze oqondile. (Phinda ngomlenze ohlukile).
- Sula imisipha ye-quadriceps: Uma usukume, ubambe phezulu ngezinyawo ngesandla esiphikisanayo bese ubambezela kancane isithende emathangeni. (Phinda ngomlenze ohlukile).