Menene Magana tare da Muscle Spasms da Cramps?

Wadatacce

• Menene Spasm Muscle? Yaya Game da Ciwon Muscle?
• Me ke haifar da tsagewar tsokar tsoka?
• Yadda ake Magance Ciwon tsoka da Ciwon tsoka
• Yadda Ake Hana Ciwon tsoka
• Bita don

Dokin Charley. Har ila yau aka sani da "WTH!?" ciwon da zai iya da gaske ƙuntata taka a cikin ɗan lokaci. Menene ciwon tsoka ko ta yaya, shin abu ɗaya ne da ciwon tsoka, menene ke haifar da su, kuma ta yaya za ku iya hana masu kisan gilla?

Mun dauki spasms tsoka 101 daga neuromusculoskeletal cuta ƙwararren Matiyu Meyers, MS, na Velocity Sports Medicine a West Westport, Connecticut, don haka za ka iya kawar da twitch da kyau.

Panicking saboda kana da ciwon tsoka cramp RN? Ga ainihin bayanin da kuke nema:

• Menene? Ƙunƙarar tsoka ita ce ƙanƙantar da kai na tsoka ɗaya ko fiye. Ƙunƙarar tsoka shine kawai tsayin tsoka mai ƙarfi (wanda ya daɗe).
• Me ke kawo su?Za a iya haifar da ɓarkewar tsoka ta hanyar wuce gona da iri, mikewa da nisa, bushewar ruwa, rashi na lantarki, da matsewar tsoka, gajiya, ko rauni.
• Ta yaya za ku daina tsayar da tsoka? Gwada tausa da shimfiɗa tsokar da ke taɓarɓarewa.
• Ya kamata ku damu? Nope - gaba ɗaya ba su da lahani kuma suna tafiya da kansu.

Menene Spasm Muscle? Yaya Game da Ciwon Muscle?

Yana iya jin kamar BFD, amma tsokar tsoka tana da sauƙi mai sauƙi: ƙuntatawa kwatsam kuma ba da son kai ba ɗaya ko fiye na tsokar ku, a cewar Cibiyar Nazarin Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Amurka (AAOS). Labari mai dadi shine, kodayake yana iya zama mai raɗaɗi kuma ya dakatar da ku na ɗan lokaci daga amfani da tsokar da abin ya shafa, gaba ɗaya ba su da lahani.

Me game da ciwon tsoka? Ga dukkan alamu, raunin tsokar tsoka yayi daidai da tsokar tsoka. Duk da yake babu wani bambanci na bincike na gaskiya tsakanin su biyun, wasu masana sunyi la'akari da a dorewa murƙushe tsoka don zama murƙushe tsoka, a cewar Jami'ar Kimiyya ta South Carolina.

Me ke haifar da tsagewar tsokar tsoka?

Yawan wuce gona da iri, shimfida abubuwan da suka wuce iyakokin ku (ko rashin isasshen isasshe), gajiya tsoka ko rauni, bushewar ruwa, da rashi na lantarki suna cikin abubuwan da ke haifar da kumburin tsoka.

Kyakkyawan 'H2O yana taka muhimmiyar rawa wajen kiyaye matakan electrolyte a tsaye don ingantaccen aikin tsoka, in ji Meyers. Don haka tabbatar cewa kuna samun isasshen tabarau kuma kuna shayarwa tare da abin sha na wasanni (kamar Gatorade ko ɗaya daga cikin waɗannan sauran zaɓuɓɓukan), bayan motsa jiki mai tauri don sake cika abubuwan lantarki da kuka rasa. Kuma idan kuna yin kofi da yawa yana gudana a rana, yana iya zama lokacin da za a yanke baya-yawancin maganin kafeyin zai iya haifar da ciwon tsoka da spasms, ma.

Ƙunƙarar da ke da wuyar haɗuwa-kamar pectorals, ƙananan baya, hip flexors, da calves-kuma suna da ciwon ƙwayar cuta sau da yawa, kawai saboda yawanci sun gaji kuma sun rage. Meyers ya ce "Tsokar da ke tashe-tashen hankula na faruwa akai-akai sakamakon wuce gona da iri." "Don haka lokacin da aka ɗora tsoka mai taurin kai ko taƙaitaccen tsoka fiye da yadda ake so, tana taɓarɓarewar kariya don gujewa tsagewa ko, a cikin mawuyacin hali, fashewa."

Yadda ake Magance Ciwon tsoka da Ciwon tsoka

Shin akwai wata hanya da za a tsayar da tsokar tsoka bayan an fara? Da kyau, wannan saurin gyara yana da ban mamaki, amma ya cancanci gwadawa: Ku ci tablespoon na mustard rawaya, a cewar Meyers. "Wasu binciken sun nuna turmeric ne, wasu sun nuna cewa acetic acid ne," in ji shi. "Kowace hanya, mun san cewa hanya ce mai tasiri don jinkiri ko dakatar da ƙwayar tsoka mai aiki." (Yana da kyau; turmeric yana da tarin fa'idodin kiwon lafiya, bayan duka.)

In ba haka ba, mafi kyawun fa'idar ku shine ba wa jikin ku ɗan ƙaramin TLC: A hankali ku miƙa kuma ku tausa tsokar da ke murƙushewa, ku riƙe ta a cikin madaidaicin matsayi har sai ta tsaya, a cewar AAOS. Misali, idan kana da ciwon tsoka a kasan kafarka, zauna a kasa da kafarka a gabanka, sannan ka mika yatsunka zuwa fuskarka. Riƙe shi har sai ƙuƙwalwar tsoka ta ragu. Idan kuna da ciwon tsoka a cikin maraƙin ku, gwada shimfidar maraƙi na gargajiya tare da hannayenku akan bango.

Yadda Ake Hana Ciwon tsoka

Daidaitawa shine iko idan yazo don hana ciwon tsoka. "Horar da kowace ƙungiyar tsoka daidai take yana da mahimmanci, don haka biceps da triceps, masu lankwasawa da masu ƙaruwa yakamata su sami ƙauna iri ɗaya," in ji Meyers. (Ga yadda ake tantancewa da gyara rashin daidaituwar tsokar ku.) Mayar da hankali kan wuraren da ke da ƙarfi, da kuma haɗa shimfidar aiki kamar lunges da squats na gefe pre-sweat sesh. Sa'an nan kuma daga baya, yi rikodi na tsaye don tsawaita ƙwayar tsoka.

Meyers ya ce "Ƙarfafa kwangilar kwangila shine nau'in mai da hankali wanda ke ƙoƙarin yaudarar tsarin mai juyayi don ƙara ƙaruwa, ta amfani da numfashi don jagora zuwa zurfin zurfi," in ji Meyers. Alal misali, lokacin da kake shimfiɗa hamstring, kwanta a baya kuma ka ɗaga ƙafarka zuwa rufi. Tura kafarka zuwa ƙasa don kunna hamstring kafin sannu a hankali dawo da ƙafarka zuwa kan kai da numfashi cikin zurfin, kwanciyar hankali na tsoka.

Hydration da abinci mai ƙoshin lafiya, tare da kulawa ta musamman ga abinci mai gina jiki (sunadarai, fats, da carbs) da micronutriton (bitamin da ma'adanai kamar alli, magnesium, da potassium) suma maɓalli ne don kiyaye ƙwayar tsoka.

In ba haka ba, "tsokoki masu raɗaɗi na kankara da zafi lokacin matsewa ko zafi," in ji Meyers. Magunguna kamar fasahohin sakin aiki, sakin myofascial, da ƙarfafa wutar lantarki na iya zama da taimako ƙwarai. Kuma kar a manta da bugun robar kumfa - muna son waɗannan darussan mirgina kumfa.

A ƙarshe, tabbatar da ba wa kanku isasshen lokaci don ɗumi da sanyaya, tsara kwanakin hutawa don hana yawan motsa jiki da tabbatar da warkarwa.

Bita don