He aha ka mea e kuʻi ai kuʻu wāwae i ka pō, a pehea e hiki ai iaʻu ke hōʻoluʻolu?

Anter

• Nā kumu o ka paʻa ʻana o ka wāwae i ka pō
• Hoʻoikaika ʻole
• Overexertion o nā mākala
• Nā kāmaʻa kūpono ʻole a i ʻole nā ​​ʻāpana paʻakikī
• Make wai
• Ka nele o ka momona
• Hoʻohana nui loa i ka waiʻona
• Hapai keiki
• Nā pilikia olakino a me nā lāʻau
• Hoʻomaʻamaʻa no ka piʻi o ka wāwae i ka pō
• E hoʻoneʻe i kou kino
• E hoʻolōʻihi a hōʻoluʻolu i kou mau mākala
• Nānā i kou kāmaʻa
• E inu hou i ka wai
• ʻAi maikaʻi a hoʻonui
• E hoʻohaʻahaʻa i kāu inu ʻona
• I ka hāpai keiki
• ʻO ka lawe lawe ʻana

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Hōʻike Overview

Hiki i kahi wāwae wāwae ke kuʻi mai kahi ʻole, e hoʻāla iā ʻoe mai kahi hiamoe maikaʻi. ʻIke paha ʻoe i nā mākala e paʻa a wili paha no nā wahi āpau mai kekona kekona a i kekahi mau minuke i ka manawa.

Pili ka wāwae wāwae i ka wāwae i nā wāwae wāwae o ka pō, no laila hiki iā ʻoe ke ʻike i kēia mau ʻano i kou mau keiki bipi a i ʻole nā ​​ʻūhā.

ʻO kēlā me kēia hihia, ʻoi ka wāwae o ka wāwae i ka pō ʻoi aku ka maʻamau i ka poʻe ma mua o 50 mau makahiki a i nā wahine hāpai.

ʻO ka nūhou maikaʻi ʻaʻole kēia mau cramp i kumu maʻamau no ka hopohopo. ʻOiai hiki iā lākou ke hoʻopili ʻia me kekahi mau ʻano olakino, e like me ka maʻi kōkō a i ʻole hypothyroidism, hiki i nā kīloi a me nā loli nohona ke kōkua maʻalahi iā lākou a kōkua iā lākou e hele loa.

Nā kumu o ka paʻa ʻana o ka wāwae i ka pō

Aia i ka 60 pākēneka o nā mākua a me 7 pākēneka o nā keiki e hōʻike nei i ka loaʻa ʻana o ka wāwae o ka wāwae i ka pō a me ka wāwae wāwae, e hōʻike ana i ka loiloi 2012.

Aia kekahi mau kumu like ʻole no ka cramping. Hoʻokahi wale nō manawa o ka spasms i ka pō a i ʻole hopena i nā ʻāpana hou e alakaʻi i ka hiamoe a me ka ʻeha mau.

Hoʻoikaika ʻole

Noho no nā kau lōʻihi o ka manawa a i ʻole me ka hana ʻole ʻole e hana i nā mākala i kou mau wāwae i kūpono i ka cramp.

Hiki i ka noho ʻana me ke kūlana maikaʻi ʻole ke hōʻemi i ke kahe o ke koko i kou mau wāwae a i ʻole ke alakaʻi ʻana i ke kaomi nerve - ʻelua mau mea weliweli no ka hoʻomohala ʻana i ka cramp.

ʻOiai paha kou kūlana hiamoe kahi mea i ka holo a me nā pilikia nerve. No laila, makemake paha ʻoe e nānā pehea ʻoe e hiamoe ai inā ʻike ʻia ke hāʻawi nei i ka cramping ʻana i ka pō.

Overexertion o nā mākala

I ka hopena ʻē aʻe o ka laulaha, ʻo ka hana ʻana i nā mākala i kou mau wāwae he paʻakikī paha e hoʻonāwaliwali iā lākou i ka cramping.

'O kaʻaʻaʻa mauʻa i kou mau wāwae ke kūʻai mau a hoʻonui eʻae i ka neʻe. Inā hana nui ʻoe i kahi hana ma mua koke a hana paha i kou mau wāwae i ka ikaika, ʻike paha ʻoe i ka luhi i kou mauʻiʻo.

Hoʻopau ka luhi i kou kino o ka oxygen a ʻae i nā huahana ʻōpala e kūkulu i loko o ka lā a hana i ka cramping a me nā spasms i ka pō.

Nā kāmaʻa kūpono ʻole a i ʻole nā ​​ʻāpana paʻakikī

Ke komo hewa ʻana i nā kāmaʻa a kāmaʻa paha me ka lawa ʻole o ke kākoʻo i loko o ka lā e ʻauhau pū ʻia nō hoʻi nā mākala wāwae. ʻAʻole wale ia, akā ke kū a hana ʻana paha ma nā papahele paʻa a i ʻole nā ​​ʻāpana paʻakikī ʻē aʻe hiki ke loaʻa kahi hopena like.

Hana nui nā mākala o ka wāwae i mea e kākoʻo ai i ke kaumaha o kou kino. Hiki paha i nā kāmaʻa kūpono ʻole ke hōʻino i ka holo o ka wāwae, keʻoki ʻana i ke koko a me ka oxygen a me ka hana ʻana i nā spasms ʻehaʻeha ke hele ʻoe ma waho o kou mau wāwae.

Make wai

ʻAʻole paha ʻoe e inu i ka wai a i ʻole loaʻa ʻoe i ka maʻi diarrhea a i ʻole nā ​​maʻi ʻē aʻe e hoʻomaloʻo iā ʻoe. ʻOiai ʻo ka hoʻolālā ʻana i ka wā wela hiki ke hoʻomaloʻo koke iā ʻoe, e kahe ana i kou kino o nā wai waiwai, nā paʻakai, a me nā minelala, e like me ka potassium, magnesium, a me ka calcium.

Ke hoʻohaʻahaʻa kou kino i nā wai a me nā electrolytes, lilo kou mau mākala i mea maʻalahi i ka spasms a me ka cramp. Hoʻomau ʻoe i ka hou ʻana a me ka lilo ʻana o ka wai ke hiamoe ʻoe. ʻO kēia ke kumu e ala mai ai nā kuʻi wāwae o kou wāwae i nā hola pō hoʻokahi.

Ka nele o ka momona

ʻO nā hemahema i loko o nā huaora B-12, thiamin, folate, a me nā huaʻai B ʻē aʻe e alakaʻi i ka ʻino nerve.

Hiki i nā hemahema magnesium a me ka potassium ke alakaʻi i ka wāwae a me ka wāwae wāwae.

Inā manaʻo ʻoe he hemahema kālaʻai, e kāhea i kāu kauka. Hiki i kahi hoʻokolohua koko maʻalahi ke hōʻike i kāu mau pae a kuhikuhi i kāu kauka inā pono nā mea kōkua a i ʻole nā ​​lāʻau ʻē aʻe no nā kūlana paʻa.

E hoʻomaopopo i ka lawe ʻana i nā mea hoʻopiha he nui loa i kumu e ʻoi aku ai ka pōʻino ma mua o ka maikaʻi.

Hoʻohana nui loa i ka waiʻona

ʻO ka inu ʻana i ka waiʻona nui hiki ke alakaʻi i ka ʻino o ke aʻa a me kahi kūlana i ʻike ʻia ʻo neuropathy ʻona. Pākuʻi ʻia nā ʻōuli i kekahi mea mai ke kuʻi ʻana i ka mākala a me ka nāwaliwali i ka helu a me ke kani ʻana i nā lima a me nā wāwae.

ʻAʻole wale ia, akā hiki i ka hoʻohana ʻana i ka waiʻona nui ke hāʻawi i ka make wai a me nā hemahema o ka meaʻai i nā huaora B nui.

E like me nā hemahema olakino ʻē aʻe, ka ʻole o kēia mau huaora e hoʻopōʻino paha i ka hana nerve, e hana ana i nā ʻōuli e like me nā spasms muscle i ʻoi aku ka maikaʻi.

Hapai keiki

ʻOi aku ka maʻalahi o ka wahine hāpai i ka wāwae a me ka wāwae wāwae i ka pō, keu hoʻi i ka ʻelua a me ka ʻekolu o nā trimesters.

Minamina, ʻaʻole ʻike maopopo ka poʻe noiʻi no ke aha ʻo kēia ka hihia. Nā kumu kūpono paha e komo pū:

• keu kaupaona ma nā wāwae ke ulu a pēpē
• hoʻomake wai
• deficiencies nutritional, ʻo ia hoʻi i ka magnesium

Nā pilikia olakino a me nā lāʻau

ʻO nā kūlana olakino e pili ana i ka cramping wāwae i ka pō e komo pū:

• nā pilikia pili i ke kūkulu, e like me ka stenosis spinal and a peripheral arterial disease
• nā pilikia metabolic, e like me ka maʻi o ka hakuʻala, anemia, hypothyroidism, hyperthyroidism, a ʻano 1 a ʻano 2 diabetes.
• nā kūlana ʻē aʻe, e like me ka hōʻino ʻia o ke aʻa, osteoarthritis, a me ka maʻi ʻo Parkinson

Hoʻomaopopo paha kekahi mau lāʻau iā ʻoe i ka cramping. Pākuʻi ʻia kēia mau mea:

• nā lāʻau kahe koko
• statins
• diuretics
• lāʻau hoʻomalu hānau

Inā ʻoe ma ka dialysis, hiki i kēia ke hoʻonui iā ʻoe i ka cramping, pū kekahi.

Hoʻomaʻamaʻa no ka piʻi o ka wāwae i ka pō

ʻAʻohe ʻōlelo kūikawā i koi ʻia e nā kauka e mālama i ka cramping o ka wāwae i ka pō hoʻokahi. Akā, ʻoi aku ka maikaʻi o ka mālama ʻana i kāna kumu kumu.

E hoʻoneʻe i kou kino

Inā hoʻoikaika pinepine ʻoe, e hoʻomau! Hiki i ke neʻe mau ke kōkua i ka pale ʻana i ka wāwae o ka wāwae a me ka wāwae i ke ao a me ka pō.

Hou i ka hoʻoikaika kino? E kamaʻilio me kāu kauka no nā ʻōlelo aʻoaʻo e pili ana i kahi hoʻolālā e kūpono iā ʻoe. E hoʻāʻo e hele wāwae me ka wikiwiki i kou kaiāulu (e komo ana i nā kāmaʻa kākoʻo) a i ʻole nā ​​hana ʻē aʻe haʻahaʻa e hoʻomaka.

Ua hōʻike pū kekahi poʻe i kekahi mau minuke ma kahi keke hoʻoikaika kino a i ʻole treadmill ma mua o ke kōkua ʻana o ka hiamoe me ka wāwae o ka wāwae i ka pō.

E hoʻolōʻihi a hōʻoluʻolu i kou mau mākala

E hoʻolōʻihi i kēlā me kēia lā e wehe i nā mākala o ka wāwae, ʻo ia hoʻi ma mua a ma hope o kou komo ʻana i kahi kau hou.

He aha inā inā he ʻōpala kou i ka pō? E kīloi ikaika i kou wāwae e hōʻoluʻolu i ka cramp ma ke kuʻi ʻana i kou wāwae a kaomi i lalo i kou manamana nui.

ʻO ka hele wāwae ʻana a me ka jiggling ʻana i kou wāwae hiki ke kōkua pū me ka ʻūlū wāwae a me ka wāwae. ʻO ka lawe ʻana i ka ʻauʻau mehana a ʻauʻau paha a i ʻole ka hoʻohana ʻana i ka hau e hōʻoluʻolu i kekahi ʻeha hoʻolōʻihi. Hiki ke kōkua i ka lomilomi hohonu i ka wā lōʻihi.

Nānā i kou kāmaʻa

E komo i nā kāmaʻa kākoʻo ʻoluʻolu, keu hoʻi inā ʻoe e hele wāwae pinepine i nā papa paʻakikī.

E ʻike i kahi kāmaʻa me kahi kuʻekuʻe paʻa paʻa. ʻO kēia ka ʻāpana o ka kāmaʻa e kōkua ai i ka pūnana o kou kuʻekuʻe ma kahi.

Inā loaʻa iāʻoe kahi pilikia aʻole iʻikeʻia i kahi mau kāmaʻaʻoluʻolu, hiki i kāu kauka ke kuhikuhi iāʻoe i kahi podiatrist no nā mea hoʻokomo maʻamau.

E inu hou i ka wai

Paipai nā loea i nā kāne e inu i nā kīʻaha 15.5 a inu nā wahine i nā kīʻaha 11.5 e like me ka wai i kēlā me kēia lā. ʻO ka mālama ʻana i kou mau mākala i hydrated hiki ke pale i ka cramping.

ʻO kahi lula maikaʻi o kou manamana lima e melemele māmā e hoʻomaʻemaʻe. Inā ʻeleʻele loa ia ma mua o kēlā, e noʻonoʻo e inu i kahi kīʻaha wai ʻē aʻe.

Pono paha nā wahine hāpai a hānai paha i 13 mau kīʻaha o ka wai i kēlā lā i kēia lā e hālāwai me kā lākou pono hydration.

ʻAi maikaʻi a hoʻonui

E ʻai i ka papaʻai kaulike e hoʻopili ana i ka nui o ka calcium, potassium, a me ka magnesium. Inā loaʻa iā ʻoe kahi hemahema ʻike ʻia, e kamaʻilio me ke kauka a kāu kauka.

Wahi a ka Mayo Clinic aia kekahi noiʻi e kākoʻo i ka hoʻopiha magnesium ma ke ʻano he kōkua i ka cramping. E noi i kāu kauka e pili ana i ka mahele lāʻau a me nā manaʻo kōkua. Loaʻa nā mea hoʻohui i kāu hale kūʻai kūloko, hale kūʻai meaʻai olakino, a i ʻole pūnaewele.

ʻO nā meaʻai waiwai i ka magnesium pū me:

• palaoa holoʻokoʻa
• pīni
• hua kukui
• na anoano
• nā hua maloʻo maloʻo ʻole

Hiki i ka maiʻa a me nā lau lau ke kōkua i ke kaulike o nā electrolytes.

E hoʻohaʻahaʻa i kāu inu ʻona

E kaupalena i nā mea inu ʻona, e like me ka pia, waina, a me nā mea inu kāwili ʻia, ʻoiai hiki i kēia mau mea ke hoʻomaloʻo iā ʻoe.

I ke kumu o ka ʻino nerve pili i ka waiʻona, e ʻimi i ke kōkua inā paʻakikī ʻoe i ka haʻalele ʻana i ka inu. E noʻonoʻo e kiʻi i kāu kauka, kahi hoaaloha, a i ʻole kahi papahana kākoʻo kūloko.

ʻO nā kūlana e like me ka neuropathy ʻona hiki ke alakaʻi i ka hōʻino a me ka holomua o ka nerve. ʻO ka mālama mua ke kī i ka pale ʻana i kēia.

I ka hāpai keiki

E hoʻomaopopo i kāu kauka inā ʻike ʻoe i ka wāwae wāwae i ka pō i ka wā hāpai. ʻOiai ʻo ka nui o nā hana mālama pilikino like e kōkua iā ʻoe, hiki i kāu kauka ke hāʻawi i kahi alakaʻi hou.

E kīloi i kou wāwae i ka wā e kuʻi ai kahi kuʻi a hoʻokiʻekiʻe aʻe i kou mau wāwae e mālama i nā kūpikipiki. Ke kōkua nei i ka hana, ka lomilomi ʻana, a me ka ʻauʻau ʻana mehana (ʻaʻole wela) a ʻauʻau paha.

ʻIke paha ʻoe e hele nā ​​ʻōpala iā lākou iho ma hope o kou hānau ʻana i kāu pēpē.

ʻO ka lawe lawe ʻana

Hele nā ​​wāwae wāwae iā lākou iho me ka mālama ʻana i ka home, e like me ke kau ʻana, a i ʻole nā ​​loli nohona, e like me ka inu ʻana i ka wai.

Kāhea i kāu kauka inā kumu nui kou crampomness a inā ʻike ʻoe i ka pehu, ʻulaʻula, a i ʻole nā ​​hoʻololi ʻē aʻe i ka wāwae a i ʻole nā ​​kūkulu e pili ana.

E makemake paha ʻoe e hana i kahi manawa inā pinepine ka cramp a ʻaʻole hoʻomaikaʻi me nā loli i kāu hana maʻamau.