ʻO nā mea hoʻoponopono maikaʻi loa no ka Toe Toe

Anter

• 1. E kīloi iā lākou
• 2. Hoʻohana i ka wela a me ka hau
• Wela
• Anuanu
• 3. E piʻi i kāu lawe electrolyte
• 4. Hoʻololi i kou kāmaʻa
• ʻO nā kumu maʻamau o nā kuʻi manamana wāwae
• ʻOihana hoʻoikaika kino
• Makahiki
• Nā kūlana olakino
• Nā Lapaʻau
• Hewa ʻaihue
• Lawe aku

Hōʻike Overview

ʻAʻohe mea hōʻeha ka mānoanoa o ka mākala, akā ʻaʻole ia he manaʻo ʻaʻole ʻeha lākou. Inā loaʻa iā ʻoe kekahi "lio charley," maopopo iā ʻoe ʻo ka ʻū, ʻoi loa ka ʻehaʻeha ke lilo i mea ʻoluʻolu ʻole. Kū kahi cramp ke kuʻikahi ke kuʻikuʻi a hoʻomaha ʻole. Hiki iā ia ke hoʻopili i kekahi mākala a ʻaʻohe ʻokoʻa nā manamana wāwae.

ʻO ka hapanui o ka poʻe e ʻike i kekahi mau puʻupuʻu puʻupuʻu i ko lākou ola. Hoʻohana mākou i ko mākou manamana wāwae i kēlā me kēia lā e hele wāwae, no laila loaʻa iā lākou ka hoʻomaʻamaʻa - ʻoiai inā ʻaʻole ʻoe he ʻaʻa.Eia naʻe, ʻoi aku ka maʻalahi o kekahi poʻe i ka cramp Muscle ma mua o nā poʻe ʻē aʻe.

Hiki i ka hapa nui o ka poʻe ke mālama kūleʻa i nā kuʻekuʻe wāwae me nā lāʻau ma ka home i helu ʻia ma lalo. Eia nō naʻe, inā ʻike ʻoe ʻaʻole e hele ana kāu cramp a i ʻole ke ʻino nei paha, e kamaʻilio me kāu kauka.

1. E kīloi iā lākou

ʻO ka pinepine, ʻo ka hoʻolōʻihi mau a me ka hoʻoikaika ʻana i nā hoʻoikaika kino e kōkua iā ʻoe e hōʻalo i nā kūpina. Paipai ka American Orthopedic Foot & Ankle Society i kēia mau hana no ka mālama ʻana i kou mau wāwae.

• Hoʻāla hou ka manamana wāwae. E hāpai i kou kuʻekuʻe wāwae i ka honua i pili wale kou manamana wāwae a me ka pōpō o kou wāwae i ka papahele. Paʻa no 5 kekona, lalo, a hana hou he 10 mau manawa.
• Pākuʻi lima a kuhi paha. Flex i kou wāwae no laila ke nānā aku kou manamana nui e kuhikuhi ana i hoʻokahi ala. Paʻa no 5 kekona a hana hou he 10 mau manawa.
• Kāwili manamana wāwae a me kāwele. Kūlou i kou manamana wāwae a pau me he mea lā e hoʻāʻo ana ʻoe e hoʻopaʻa iā lākou ma lalo o kou wāwae. Paʻa no 5 kekona a hana hou he 10 mau manawa. Hiki iā ʻoe ke kau i kahi kāwele ma ka honua a hoʻohana wale i kou manamana wāwae e hopu iā ia.
• ʻĀpana marble. E kau i 20 mau kinikini ma ka papahele. Hoʻokahi i ka manawa, ʻohi iā lākou a waiho i loko o kahi pola e hoʻohana wale ana i kou manamana wāwae.
• Hele wāwae one. Inā laki ʻoe a hiki i kahakai, hele wāwae wāwae ʻole i ke one ke kōkua i ka lomilomi a me ka hoʻoikaika ʻana i nā mākala i kou mau wāwae a me kou manamana wāwae.

2. Hoʻohana i ka wela a me ka hau

Wela

Hiki i ka wela ke kōkua i nā mākala paʻa e hoʻomaha. E noi i kahi kāwele mehana a pale pale pumehana i ka manamananui paʻa. Hiki iā ʻoe ke pulu i kou wāwae i ka wai mehana.

Anuanu

Hiki i ka hau ke kōkua i ka ʻehaʻeha. E lomilomi mālie i kou manamana wāwae me ka hoʻohana ʻana i kahi ʻeke anuanu a i ʻole ka hau i ʻūlū ʻia i loko o ke kāwele. Mai kau pololei i ka hau i kou ʻili.

3. E piʻi i kāu lawe electrolyte

Hoʻokuʻu ka sweating i kou kino i ka paʻakai a me nā minelala, ʻo ia hoʻi ka calcium, potassium, a me ka magnesium. ʻO kekahi mau lāʻau, e like me diuretics, ke kumu hoʻi e nalowale nā ​​minelala o kou kino. Inā ʻaʻole ʻoe e loaʻa i nā pae o ka calcium i makemake ʻia i kēlā me kēia lā (1,000 mg), potassium (4,700 mg), a me ka magnesium (400 mg), hiki i kēia mau meaʻai ke hoʻonui iā ʻoe:

• ʻO ka yogurt, ka waiū momona momona, a me ka tī ka nui o ka calcium
• ʻO ka spinach a me ka broccoli kahi waiwai maikaʻi o ka potassium a me ka magnesium
• kiʻekiʻe nā ʻalemona i ka makanekiuma
• kiʻekiʻe ka maiʻa i ka potassium a maikaʻi ma mua o kahi hoʻolālā

4. Hoʻololi i kou kāmaʻa

Hiki i ke ʻano o nā kāmaʻa āu e komo ai ke kumu i nā ʻūlū o ka manamana wāwae. Eia kekahi laʻana, hoʻohana i ka lā holoʻokoʻa i nā kuʻekuʻe wāwae kiʻekiʻe hiki ke hoʻonui i kou makaʻikaʻi o nā kuʻekuʻe wāwae. Hiki i nā kāmaʻa heʻeled kiʻekiʻe ke squish i nā manamana wāwae a kau i ke kaomi o ka wāwae o kou wāwae.

Hiki i nā kanikani, nā mea holo, a me nā mea pāʻani'ē aʻe keʻike i nā kuʻekuʻe wāwae mai ka hōʻailonaʻana i nā kāmaʻa hewa no ko lākou wāwae. E nānā i nā kaila me ka pahu manamana ākea a hoʻolei i nā kuʻekuʻe wāwae inā lākou e hoʻonāukiuki ana.

ʻO nā kumu maʻamau o nā kuʻi manamana wāwae

ʻOihana hoʻoikaika kino

ʻO ka make wai a me ka overexertion nā kumu maʻamau o ka cramp i ka wā hoʻoikaika. Ke maloʻo ʻoe, e hāʻule nā ​​pae electrolyte i kou kino, i hiki ai ke alakaʻi i nā puʻupuʻu puʻupuʻu.

Makahiki

Ke hele a makua ka poʻe, nalowale ka nui o nā mākala. Pono e hana i kaʻiʻo i koe. Ke hoʻomaka nei i kāu 40 mau makahiki, inā ʻaʻole ʻoe e hana mau, hiki i nā mākala ke maʻalahi me ka maʻalahi, e alakaʻi ana i ka cramp.

Nā kūlana olakino

Hiki ke ʻike pinepine ʻia ka mimiki Muscle i ka poʻe me nā kūlana olakino e like me ka maʻi kō a me ka maʻi ate. Kūpono ka poʻe me ka maʻi diabetes no ka neuropathy ākea, kahi ʻano e hōʻino ai i nā aʻalolo i kou manamana lima a me kou manamana wāwae. Ke holo pono ʻole kēia mau aʻalolo, hiki iā ʻoe ke ʻike i ka ʻeha a me ka cramping. Inā ʻaʻole holo pono kāu ake, ʻaʻole hiki ke kānana i nā toxins mai ke koko. Hiki i ke kūkulu ʻia ʻana o nā mea make ke alakaʻi i ka ʻūlū a me nā spasms.

Nā Lapaʻau

No kekahi poʻe, hāʻawi kekahi mau lāʻau i ka cramp muscle. Hiki i kēia mau mea ke hoʻopili i nā diuretics a me nā lāʻau hoʻoliʻiliʻi kolesterol, e like me statins a me nā waikawa nikotinic.

Hewa ʻaihue

Loaʻa ka liʻiliʻi o ka sodium, potassium, calcium, a me magnesium i loko o kou kino i kumu o kāu cramp. He mea nui kēia mau minelala no ka hana muscle a me nā aʻalolo a me ke kaomi koko.

Lawe aku

Hiki i kou manamana wāwae ke paʻi no nā kumu like ʻole, akā ʻaʻole koʻikoʻi ka hapa nui. Hiki i nā hāʻina maʻalahi hiki iā ʻoe ke hana ma ka home ke hele lōʻihi i ka hoʻomaha ʻana i nā kuʻekuʻe wāwae.