He aha nā kumu o Hamstring Cramp a pehea e mālama ai a kāohi ai iā lākou

Anter

• He aha ke kumu o ka cramp hamstring?
• Puʻupuʻu mākala
• Make wai
• Hewa ʻaihue
• Nā kumumea ʻē aʻe
• He aha nā hōʻailona?
• Pehea e hoʻomaha ai i nā cramp hamstring
• ʻ .lapa helehelena
• Massage
• Hoʻoikaika wela a me ke anuanu
• Pehea e pale aku ai i nā ʻami hamstring
• Hydrate
• Nā wahi hemahema
• Hoʻomehana
• Kikoo
• Ka wā e ʻike ai i ke kauka
• He aha ka mea e kali ai i kāu koho ʻana
• Lawe aku

He mea maʻamau ka cramp Hamstring. Hiki iā lākou ke hele koke mai, e hoʻonāukiuki i ka wahi a me ka ʻeha ma ka hope o ka ʻūhā.

He aha ka hana? Ke kuʻikahi nei ka mākala hamstring (ʻākoʻo) me ka makemake ʻole. ʻIke paha ʻoe i kahi puʻupuʻu paʻakikī ma lalo o ka ʻili. ʻO ia ka mākala i hana ʻia.

ʻOiai ke kumu o ka hamstring cramp ʻaʻole ʻike mau ʻia, aia kekahi mau mea - e like me ka make wai a me ka ʻūpē muscle - e hāʻawi paha iā lākou.

Eia ka mea e pono ai ʻoe e ʻike e pili ana i ke kumu e loaʻa ai iā ʻoe ka crust hamstring, a pehea e hiki ai iā ʻoe ke hoʻomaha i ka ʻeha a pale iā lākou mai ka hoʻi mai.

He aha ke kumu o ka cramp hamstring?

Hana ʻia kekahi o 3 o 4 mau hihia o ka cramp muscle i ka pō i ka hiamoe. ʻO ka mea e mahalo ai, manaʻo ʻia nā hihia he nui o ka hamstring crimp me he idiopathic. ʻO kēia ʻaʻole hiki i nā kauka ke kuhikuhi mau i kahi kumu kikoʻī.

ʻLelo ʻia, aia kekahi mau hanana i hiki i ke kuʻi ʻana i nā mākala. E heluhelu e aʻo ai i kēia mau mea.

Puʻupuʻu mākala

ʻO ka hopena o Hamstring cramp mai kahi hoʻomehana kūpono ʻana no kahi hana a hana paha i kahi hana nui loa. ʻO ke kanana Muscle ke kumu maʻamau o ka cramp.

Ke hoʻomehana ʻole a hohola paha ʻoe ma mua o ka hoʻoikaika kino, pilikia paha nā mākala, e hōʻeha ai iā lākou i ka cramping a me nā ʻeha ʻē aʻe. Ke hoʻohana nui nei nā kānaka i ko lākou mau mākala, hiki i ka lactic acid ke kūkulu a hana i nā ʻūpī paʻa.

Make wai

ʻO ka hoʻoikaika kino ʻana a me ka inu ʻole ʻana i ka wai e hoʻoheheʻe ʻia paha i ka hamstring cramp. ʻO ka manaʻo ma aneʻi ke nalowale ka wai a me nā electrolytes ma o ka hou a ʻaʻole i pani ʻia, lilo i nā aʻalolo a hoʻomāhuahua a hana i nā ʻae aelike.

Eia kekahi, ʻo ka hana ʻana i ka wā wela a me ka mahana paha e wikiwiki i ke kaʻina hana o ka make wai a me ka cramping muscle.

Hewa ʻaihue

ʻO ka magnesium liʻiliʻi loa, potassium, a me ka calcium i loko o ke kino e hana i nā cramp hamstring. Kapa ʻia kēia mau minelala he electrolytes.

ʻOiai ʻo ka inu ʻana i ka wai he mea nui i ka hoʻoikaika kino a me nā hana o kēlā me kēia lā, e like me kēia mau electrolytes he mea nui e hoʻopiha hou i nā hale kūʻai mineral.

Nā kumumea ʻē aʻe

Aia kekahi mau pilikia i hiki i ke kanaka ke ʻike i ka ʻūlū hamstring:

• ʻAʻohe o ka poʻe mākua i ka nui o nā mākala a hiki ke maʻalahi i nā mākala, e alakaʻi ana i ka cramping.
• ʻO nā mea pāʻani e hoʻomaʻamaʻa pinepine i ke anilā mahana a i ʻole e hana i ka make wai e ʻoi aku ka nui o ka cramp.
• ʻO ka poʻe e noho nei me ka maʻi diabetes, nā maʻi o ka ate, kaomi ʻana o ke aʻa, a me nā maʻi thyroid e ʻike paha i ka cramp Muscle.
• ʻO nā wahine hāpai e ʻike i ka hamstring a me nā cramp muscle. Inā he mea hou kēia peʻa, hele paha lākou ma hope o ka hānau ʻana o ka pēpē.

He aha nā hōʻailona?

Hiki ke hele mai i ka hamstring cramp a me nā puʻupuʻu ʻē aʻe me ka ʻole o ka ʻōlelo aʻoaʻo. ʻIke paha ʻoe i kahi ʻūlū liʻiliʻi ma mua e ukali ʻia e ka ʻeha ʻoi a me ka hoʻonui ʻana i ka paʻa.

Inā ʻoe e nānā i kou mākala, ʻike paha ʻoe i kahi puʻupuʻu ma lalo o ka ʻili. ʻO kēia kou mākala ʻaelike. Hiki ke paʻa i ka cramp mai kekona kekona wale nō a i 10 mau minuke.

Ma hope o ka hala ʻana o ka cramping mua, ʻike paha ʻoe i kahi ʻano o ka paʻa a palupalu paha no kekahi mau hola.

Pehea e hoʻomaha ai i nā cramp hamstring

Hana wikiwiki ke ʻike ʻoe i kahi cramp hamstring e hele mai ana. ʻOiai ʻaʻole hiki iā ʻoe ke hoʻokū iā ia a puni, hiki paha iā ʻoe ke hōʻemi i ke koʻikoʻi.

ʻ .lapa helehelena

I ka paʻa ʻana o ka cramp, e hoʻāʻo mālie e hohola i ka mākala ma ka ʻaoʻao ʻē aʻe o ka paʻa. Noho i ka papahele me ka wāwae e pili ana i hoʻolōʻihi ʻia i mua ou a wili kou wāwae. Lean i mua a hiki i ka manawa e ʻike ai ʻoe i kahi kī i ka hamstring.

Hiki iā ʻoe ke hoʻolōʻihi i ka hamstring mai kahi kū. E kau i ka kuʻekuʻe wāwae o ka wāwae i ka wāwae i hoʻopili ʻia ma kahi kaʻe a i ʻole kahi ʻāpana ʻē aʻe i hāpai iki aʻe. Kōkua ia e hoʻokūpaʻa iā ʻoe iho ma ka paʻa ʻana i kahi kumulāʻau a i ʻole kahi papa paʻa ʻē aʻe, e like me ka paia. E pelu mālie i ke kuli o ka wāwae kū a ʻike ʻoe i kahi kī iki i ka hamstring.

Massage

Ke kau nei ʻoe, e noʻonoʻo paha ʻoe i ka hoʻokomo ʻana i ka puʻupuʻu paʻa a me ka ʻānai ʻana i ka mākala e kōkua iā ia e hoʻokuʻu i ka cramp.

Inā loaʻa iā ʻoe kahi wili huʻa, hoʻāʻo paha ʻoe e noho i ka papahele me ka ʻola ma lalo o ka ʻūhā i hoʻopili ʻia. E hoʻohana mālie i kou mau lima e hāpai i kou hihaka mai ka papahele, e kūlou iki ana i kou wāwae ʻaoʻao. A laila e ʻolokaʻa mālie ia ma waena o kou kuli a me kou ʻūhā.

Hoʻoikaika wela a me ke anuanu

ʻO ka lula maʻamau e hoʻopili i ka wela i nā mākala ke paʻa lākou. No laila, i ka mahele nui loa o ka cramp, hiki i ka wela ke kōkua.

Hiki iā ʻoe ke hana i kahi kaomi wela ma ka home ma ke kau ʻana i kahi kāwele i loko o ke pola o ka wai wela (ʻaʻole e wili). Ke kuhi nei i ke kāwele, a laila pelu iā ia i kahi ākea ma mua o ka hoʻopili ʻana i kahi no 20 mau minuke.

ʻOkoʻa, hiki iā ʻoe ke hoʻopiha i kahi sock me ka laiki, hoʻopaʻa iā ia, a hawewe iā ia no nā hoʻonui 15 a ʻelua a hiki i ka mehana. E noi iā ia ma ka cramp no 20 mau minuke.

Ma hope o ka hala ʻana o ka ʻaelike, e hoʻāʻo i ka hoʻopili ʻana i nā pūʻolo hau e hōʻoluʻolu i nā mākala ʻeha.

Pehea e pale aku ai i nā ʻami hamstring

Hiki paha iā ʻoe ke kāwele i kekahi mau mea i kāu hana maʻamau o kēlā me kēia lā a kīkiʻi i kēlā mau hamstring cramp i ke kaʻe.

Hydrate

ʻ saylelo nā loea e inu nā kāne i 15.5 mau kīʻaha wai i kēlā lā i kēia lā a inu nā wahine i nā kīʻaha 11.5.

ʻO kēia nā kulekele laulā. Pono paha ʻoe e hoʻopau i nā wai hou aʻe ma muli o kāu pae hana, kou mau makahiki, ke aniau, a i ʻole nā ​​lāʻau like ʻole āu e lawe nei.

Pono paha nā wahine hāpai a hānai waiu paha e inu i 13 mau kīʻaha wai e noho hydrated.

ʻO nā koho wai maikaʻi e hoʻopili ʻia me ka wai maʻamau, ka waiū, nā wai momona, a me nā teas herbal. Hiki ke kōkua i nā mea inu haʻuki inā ʻoe e hoʻoikaika ikaika ana no ka lōʻihi ma mua o hoʻokahi hola, ʻoiai lākou e hoʻopihapiha i nā minelala a me nā kō.

Nā wahi hemahema

E hoʻāʻo e ʻai hou i nā pīni, nā hua maloʻo, nā nati, a me nā ʻanoʻano e hoʻonui i kāu mau hale magnesium. Hiki ke loaʻa ka potassium i ka maiʻa, prun, kāloti, a me kaʻuala.

Inā noʻonoʻo ʻoe e nele ana paha ʻoe i kēia mau minelala pono, e noʻonoʻo e nīnau i kāu kauka e pili ana i ka lawe ʻana i nā mea hoʻopiha. ʻO nā wahine hāpai, no ka laʻana, lawe pinepine i nā mea hoʻopiha magnesium e ʻōlelo ai i nā kūpikipiki o nā mākala.

Hoʻomehana

ʻO ka hoʻomākaukau ʻana i kou mau mākala a mākaukau no ka hana hiki ke kōkua i ka pale ʻana i ke kanana e hiki ai i ka cramping. He mea nui ia e hoʻomehana ai i kou mau hamstrings ma mua o ka hoʻoikaika kino inā ʻike ʻoe ua paʻa lākou.

Ma kahi o ka hoʻomaka ʻana me kahi holo holoʻokoʻa, e hoʻāʻo e hele wāwae no kekahi mau minuke, a laila:

1. Kū me kou mau wāwae i kahi mamao mamao. E lawe mai i hoʻokahi wāwae i mau ʻīniha i mua o kekahi me ka kuʻekuʻe e pā ana i ka honua.
2. E hoʻopili i kou kino i luna i mua ma ke kūlou ʻana i ka wāwae kū a hoʻihoʻi i kāu mau hope i hope.
3. E hoʻi i kahi hoʻomaka.
4. E hana hou i kēia neʻe haʻalulu i mau manawa no nā wāwae ʻelua.

Kikoo

Me ka hoʻomehana pono ʻana no ka hoʻoikaika kino, e hoʻāʻo mālie e hoʻolōʻihi i nā mākala hamstring. Hana i nā ʻōnaehana i ka wā e noho ana a i ʻole e kū ana, nā mea āpau e manaʻo maikaʻi iā ʻoe.

Hiki ke kōkua i ka hana mau ʻana i ka yoga. Aia kekahi mau poses ʻokoʻa e kuhikuhi pono i nā hamstrings, me ka ʻīlio alo i lalo, ke kaʻina o ka Triangle Hoʻolaha, a me ka Staff Pose.

Inā loaʻa pinepine ʻoe i ka cramp i ka pō, hana i kēia mau mea i mua o ka hiamoe ʻana.

Ka wā e ʻike ai i ke kauka

ʻOiai ʻaʻole maʻamau ka cramp muscle i ka hōʻailona o kahi kūlana ʻoi aku ka koʻikoʻi, pili paha lākou i kekahi manawa i nā pilikia olakino e pili ana, e like me:

• Nā pilikia pili koko ma muli o nā aʻa paʻakikī i kou mau wāwae. ʻO kēia ke ala o nā aʻa i nā wāwae he ʻākiki loa paha ke hāʻawi lawa i ke koko, keu hoʻi i ka hoʻoikaika kino.
• Hoʻopilikia ke aʻalolo, kikoʻī i ka iwi kuamoʻo ma muli o ka stenosis lumbar. ʻOi aku ka ʻeha a me ka cramping me kēia ʻano ma hope o ka lōʻihi o ka hele wāwae.
• Ka hoʻopau ʻana i ka potassium, magnesium, a i ʻole ka puna. Hiki paha iā ʻoe ke hoʻomohala i ka insufficiencies ma o kaʻai maikaʻi ʻole a i ʻole ka hoʻohana ʻana i nā lāʻau e hana ma ke ʻano he diuretics.

E noʻonoʻo e ʻike i kāu kauka inā pinepine pinepine ka puʻupuʻu o kou puʻupuʻu a hana i ʻehaʻeha loa. E ʻike pū i kāu kauka inā loaʻa iā ʻoe:

• pehu a ʻulaʻula paha i nā wāwae
• nāwaliwali o nā mākala
• cramping e pane ʻole i nā ana mālama home

He aha ka mea e kali ai i kāu koho ʻana

Ma mua o ka hana ʻana i kahi hoʻokolohua kino, e noi paha kāu kauka iā ʻoe e wehewehe i kāu mau hōʻailona. E nīnau lākou iā ʻoe i ka wā e kū ai nā peʻa, ehia mau manawa, a me ko lākou koʻikoʻi.

E noi paha kāu kauka iā ʻoe e hāʻawi i ka ʻike e pili ana i kāu mōʻaukala, e like me nā kūlana āu i loaʻa a i ʻole nā ​​lāʻau āu e lawe nei.

He mea nui nō hoʻi e hoʻomaopopo i nā hana āu e komo ai a i ʻole nā ​​mea ʻē aʻe e hāʻawi nei i nā cramp.

Lawe aku

Nui a hewahewa nā kumu e hiki ai iā ʻoe ke loaʻa i nā hamstring cramp. ʻOiai ʻoluʻolu ʻole, maʻamau nā ʻōpala a pane maikaʻi paha i kekahi mau loli nohona maʻalahi, e like me ka inu ʻana i ka wai.

Inā ʻaʻole, e hana i kahi manawa me kāu kauka e ʻike pono ʻaʻohe pilikia olakino ʻē aʻe e hoʻopiʻi ai iā lākou.