Pehea e hoʻomaha ai i ka cramp i ka wāwae, ʻōpū a me ka bipi keiki

Anter

• 1. Pākuʻi i ka wāwae
• 2. Pākuʻi i ka wāwae
• 3. Pākuʻi keiki
• 4. Pākuʻi i ka ʻōpū
• 5. Pākuʻi i ka lima a i ʻole nā ​​manamana lima
• Nā meaʻai e hakakā ai i ka cramp

No ka hoʻokuʻu ʻana i kekahi ʻano cramp he mea nui loa ia e hoʻolōʻihi i ka mākia i loli ʻia a, ma hope o kēlā, he ʻōlelo aʻoaʻo e hāʻawi i kahi lomilomi maikaʻi i ka mākala e hōʻemi i ka mumū a lawe mai i ke kōkua mai ka pilikia.

ʻO ka cramp kahi spasm muscle, ʻo ia hoʻi, ka hōʻemi kūlohelohe o hoʻokahi a ʻoi paha nāʻiʻo, i hiki ke hana ma hope o ka hoʻoikaika ikaika, i ka pō a i ʻole i kēlā me kēia manawa, i ka manawa o ka make wai a i ʻole ka nele o ka magnesium, no ka laʻana. E ʻike i nā kumu nui no ka helehelena o ka cramp.

ʻO kekahi mau kumumanaʻo e hoʻopau i nā cramp:

1. Pākuʻi i ka wāwae

No ka cramp i mua o ka ʻūhā

I ka hihia o ka ʻūhā wāwae, he aha ka mea e hana ai e hōʻoluʻolu i ka ʻeha ʻo:

• Pākuʻi i mua o ka ʻūhā: kū a kūlou i ka wāwae i hoʻopili ʻia i hope, e like me ka mea i hōʻike ʻia i ke kiʻi, e paʻa ana i ka wāwae a mālama i kēia kūlana no 1 mau minuke.
• Pākuʻi ma hope o ka'ūhā: noho ma ka papahele me kou mau wāwae pololei a kulou i kou kino i mua, e hoʻāʻo ana e hoʻopā i kou manamana wāwae me kou manamana lima a noho i kēia kūlana no 1 mau minuke.

2. Pākuʻi i ka wāwae

No ka cramp i ka wāwae

Ke kū nei i lalo kou mau manamana lima, hiki iā ʻoe ke kau i kahi lole ma ka papahele a kau i kou mau wāwae ma luna o ka lole a laila huki i ka luna o ka lole i luna a paʻa i kēia kūlana no 1 mau minuke. ʻO kahi koho ʻē aʻe e noho me kou wāwae pololei a paʻa i ka piko o kou mau wāwae me kou mau lima, e huki ana i kou mau manamana lima i ka ʻaoʻao ʻē aʻe i ka cramp, e like me ke kiʻi.

3. Pākuʻi keiki

No nā kuʻi keiki bipi

ʻAʻole hiki i ka ʻūlū ʻana i ka 'uala wāwae' ke hoʻopili i nā mākala o nā wāwae, i kēia manawa, ʻo ka mea hiki iā ʻoe ke kū ma kahi o 1 mika mai ka paia a pālahalaha kou wāwae i ka papahele, a wīwī i kou kino i ka ʻaoʻao. , ka mea e hoʻolōʻihi i kahi keiki bipi.

Noho i ka papahele me kou wāwae pololei a noi aku i kahi mea ʻē aʻe e pahu i ka piko o kou wāwae i kou kino kahi koho ʻē aʻe. Noho ʻoe ma kekahi o kēia mau kūlana no 1 mau minuke.

4. Pākuʻi i ka ʻōpū

No nā ʻōpū o ka ʻōpū

ʻO kahi ala maikaʻi e hoʻomaha ai i ka ʻōpū o ka ʻōpū:

• Pākuʻi ʻōpū: moe i kou ʻōpū, kau i kou mau lima ma kou mau ʻaoʻao a hoʻolōʻihi i kou mau lima, hāpai i kou kino, e like me ka mea i hōʻike ʻia i ke kiʻi. Noho i kēlā kūlana no 1 mau minuke.
• Pākuʻi ma ka ʻaoʻao o ka ʻōpū: e kū, e kīkoʻo i kou mau lima ma luna o kou poʻo, e hoʻopili i kou mau lima, a laila kūlou i kou kino i ka ʻaoʻao ʻē aʻe o ka cramp, e paʻa ana i kēia kūlana ma kahi o 1 mau minuke.

5. Pākuʻi i ka lima a i ʻole nā ​​manamana lima

No ka cramp ma nā manamana

Kūpilikiʻi nā manamana lima ke hana aelike ʻole nā ​​manamana lima i ka poho o ka lima. I kēlā hihia, ʻo ka mea e aʻo ʻia ai ʻoe e hana e wehe i kou lima ma ka papa ʻaina, a paʻa i ka manamana cramp a hāpai aʻe mai ka papaʻaina.

ʻO kahi koho ʻē aʻe e paʻa me ka lima e kū pono ana i ka cramp, nā manamana lima āpau, e like me ka mea i hōʻike ʻia i ke kiʻi. Noho i kēlā kūlana no 1 mau minuke.

Nā meaʻai e hakakā ai i ka cramp

Kōkua pū ka meaʻai i ka mālama ʻana a me ka pale ʻana i ka cramp, no laila pono ʻoe e hoʻopukapuka i nā meaʻai e waiwai ai ka magnesium a me ka huaora B, e like me nā nati Brazil. Eia hou, pono nō hoʻi e inu i ka wai hou aʻe no ka mea ʻo ka make wai kekahi o nā kumu o ka cramp. E ʻike i nā kikoʻī hou aʻe i kēia wikiō me ke kauka hānai ʻo Tatiana Zanin:

Ke ʻike ʻia nā cramp ma mua o 1 manawa o ka lā a ʻoi aku paha ma mua o 10 mau minuke e hala, koi ʻia e nīnau i ke kauka laulaha e hoʻomaka i ka lāʻau kūpono, e komo pū ana me ka pāhare potassium a me ka magnesium, no ka laʻana. ʻOi aku ka maʻamau o ka cramp i ka hāpai ʻana, akā pono ʻoe e hoʻomaopopo i ka mea hānau hānau e pili ana i kēia ʻoiaʻiʻo, no ka mea he mea pono paha e lawe i kahi mea hoʻopiha meaʻai magnesium, no kekahi mau lā.