Kodi Zochita Ndi Minofu Spasms ndi Cramp?

Zamkati

• Kodi Muscle Spasm Ndi Chiyani? Nanga Bwanji Zomenyera Minofu?
• Kodi chimayambitsa kupweteka kwa minofu ndi kukokana?
• Momwe Mungachitire Matenda Olimbana ndi Mitsempha ndi Zokhumudwitsa
• Momwe Mungapewere Kutsekeka Kwa Minyewa
• Onaninso za

Charley kavalo. Amatchedwanso "WTH!?" ululu umene ungathe mozama chepetsani kuyenda kwanu kwakanthawi. Kodi kuphipha kwa minyewa ndi kotani, nanga ndi chinthu chofanana ndi kupsyinjika kwa minofu, chomwe chimayambitsa, ndipo mungathetse bwanji zakupha?

Tidatenga ma spasms 101 kuchokera kwa katswiri wamatenda a neuromusculoskeletal disorder a Matthew Meyers, MS, a Velocity Sports Medicine ku West Westport, Connecticut, kuti mutha kuyambiranso bwino.

Mukuchita mantha chifukwa muli ndi vuto lakhungu RN? Nazi zambiri zomwe mukufuna:

• Ndi chiyani? Kuphipha kwa minyewa ndikumangika mosagwirizana ndi minofu imodzi kapena zingapo. Chotupa cha minyewa chimangokhala cholimba (chosakhalitsa) chotupa.
• Nchiyani chimayambitsa iwo?Kuthamanga kwa minofu kungayambitsidwe ndi kuchita mopitirira muyeso, kutambasula kwambiri, kutaya madzi m'thupi, kusowa kwa electrolyte, ndi kulimba kwa minofu, kutopa, kapena kuvulala.
• Kodi mumayambitsa bwanji kuphipha kwa minofu? Yesani kusisita ndi kutambasula minofu yomwe ikugwedezeka.
• Kodi muyenera kudandaula? Ayi - nthawi zambiri amakhala opanda vuto ndipo amangopita okha.

Kodi Muscle Spasm Ndi Chiyani? Nanga Bwanji Zomenyera Minofu?

Zitha kumveka ngati BFD, koma kutuluka kwaminyewa kumakhala kosavuta: Ndikumangika kwadzidzidzi mwadzidzidzi kwa imodzi kapena zingapo za minofu yanu, malinga ndi American Academy of Orthopedic Surgeons (AAOS). Nkhani yabwino ndiyakuti, ngakhale zingakhale zowawa ndikukulepheretsani kugwiritsa ntchito minofu yomwe yakhudzidwa kwakanthawi, nthawi zambiri imakhala yopanda vuto.

Nanga bwanji kukokana kwa minofu? Pazolinga zonse, kulumikizana kwa minofu kumakhala kofanana kwambiri ndi kuphipha kwa minofu. Ngakhale kuti palibe kusiyana koona pakati pa awiriwa, akatswiri ena amalingalira a pirira kutulutsa minofu kukhala chotupa cha minofu, malinga ndi Medical University of South Carolina.

Kodi chimayambitsa kupweteka kwa minofu ndi kukokana?

Kupitilira muyeso, kutambasula malire anu (kapena osatambasula mokwanira), kutopa kwa minofu kapena kupwetekedwa mtima, kuchepa kwa madzi m'thupi, komanso kuperewera kwa ma electrolyte ndi zina mwazomwe zimayambitsa kuphulika kwa minofu.

H2O yabwino imagwira gawo lofunikira kwambiri pakusungitsa ma elektrolyte okhazikika kuti minofu igwire bwino ntchito, akutero Meyers. Onetsetsani kuti mukukhala ndi magalasi okwanira ndikusungunuka ndi zakumwa zamasewera (monga Gatorade kapena imodzi mwanjira zina), mutatha kulimbitsa thupi kuti mudzaze ma electrolyte omwe mwataya. Ndipo ngati mukupanga khofi wambiri patsiku, itha kukhala nthawi yochepetsera-kumwa mowa wambiri kungapangitse kukokana kwamitsempha komanso kutupuma.

Minofu yomwe imakonda kumangika-monga pectorals, m'munsi kumbuyo, kusinthasintha kwa chiuno, ndi ana a ng'ombe-imakhalanso ndi spasms nthawi zambiri, chifukwa chakuti nthawi zambiri imakhala yotopa komanso yofupikitsidwa. "Minofu yomwe imatuluka pafupipafupi imachitika chifukwa chofutukula," akufotokoza Meyers. "Chifukwa chake minofu yolimbitsa thupi kapena yofupikitsika ikatambasulidwa kupitirira momwe imafunira, imakhazikika kuti iteteze kapena, nthawi zina, iphulike."

Momwe Mungachitire Matenda Olimbana ndi Mitsempha ndi Zokhumudwitsa

Kodi pali njira iliyonse yoletsera kupindika kwa minofu ikayamba? Chabwino, kukonza mwachangu uku kumveka kwachilendo, koma ndikofunikira kuyesa: Idyani supuni ya mpiru yachikasu, malinga ndi Meyers. "Kafukufuku wina akuwonetsa kuti ndi turmeric, ena akuwonetsa kuti ndi asidi wa asidi," akutero. "Mulimonsemo, tikudziwa kuti ndi njira yabwino yochepetsera kapena kuyimitsa kupindika kwa minofu." (Ndizomveka; turmeric ili ndi maubwino azaumoyo, pambuyo pake.)

Kupanda kutero, kubetcha kwanu ndikupatsa thupi lanu TLC pang'ono: Tambasulani modekha ndikutikita minofu yokhotakhota, ndikuyiyimitsa mpaka itayima, malinga ndi AAOS. Mwachitsanzo, ngati muli ndi chotupa cha minofu pansi pa phazi lanu, khalani pansi phazi lanu patsogolo panu, ndikutambasula zala zanu kumaso. Gwirani mpaka kakhosi ka minofu kazilande. Ngati muli ndi vuto la minofu mu ng'ombe yanu, yesetsani kutambasula manja anu ndi khoma.

Momwe Mungapewere Kutsekeka Kwa Minyewa

Kulinganiza ndi mphamvu pankhani yoletsa kukokana kwa minofu. "Kuphunzitsa gulu lililonse la minyewa mofanana ndikofunikira, chifukwa chake ma biceps ndi ma triceps, ndi ma hip flexers ndi ma extensor ayenera kukhala ndi chikondi chofanana," akutero Meyers. (Umu ndi momwe mungadziwire ndi kukonza kusalinganika kwa minofu yanu.) Yang'anani pa madera omwe amakhala olimba, ndipo phatikizani zotambasula zogwira ntchito monga mapapu ndi lateral squats pre-sweat sesh. Kenako pambuyo pake, static imagwira kuti ikulitse minofu.

"Kutambasula kwa mgwirizano ndi mtundu wokhazikika womwe umayesa kunyenga dongosolo lamanjenje kuti liwonjezeke, pogwiritsa ntchito mpweya kuti uwongolere mozama," akutero Meyers. Mwachitsanzo, mutatambasula chingwe, gonani chagada ndikukweza mwendo wanu kudenga. Kokani mwendo wanu pansi kuti mutsegule chingwecho musanabweretsenso mwendo wanu kumutu ndikupumira mumtambo wakuya, womasuka.

Kutsekemera ndi kudya zakudya zopatsa thanzi, makamaka macronutrition (mapuloteni, mafuta, ndi carbs) ndi micronutriton (mavitamini ndi michere monga calcium, magnesium, ndi potaziyamu) ndichonso chinsinsi chothandizira kupindika kwa minofu.

Kupanda kutero, "minofu yowawa ndi ayezi ndi kutentha kukakhala kolimba kapena kowawa," amalangiza Meyers. Mankhwala monga njira zotulutsira, kutulutsa kwamankhwala, komanso kukondoweza kwamagetsi zitha kuthandizanso kwambiri. Ndipo musaiwale kumenya thovu-timakonda masewera olimbitsa thupi awa.

Pomaliza, onetsetsani kuti mwadzipatulira nthawi yokwanira yofunda ndi kuziziritsa, kukonza masiku opuma kuti mupewe kulimbitsa thupi ndikuwonetsetsa kuchira.

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