He aha ka hana me nā Muscle Spasms a me nā Cramp?

Anter

• He aha ka spasm Muscle? Pehea e pili ana i kahi Muscle Cramp?
• He aha ke kumu o ka Spasms Muscle a me ka Cramp?
• Pehea e mālama ai i nā Spasms Muscle a me nā Cramp
• Pehea e pale aku ai i ka hoʻopaʻa ʻana o ka ʻiʻo
• Nānā no

Lio wahine Charley. Kaulana ʻia ma ke ʻano he "WTH !?" ʻeha hiki koʻikoʻi e hoʻokaʻawale i kou hele ʻana i kahi manawa. He aha ke ʻano o ka ʻiʻo spasm, ʻo ia ka mea like me ka ʻiʻo o ka ʻiʻo, he aha ke kumu, a pehea ʻoe e pale ai i ka hopu ʻana i ka mea pepehi?

Lawe mākou i nā ʻiʻo spasms 101 mai ka neuromusculoskeletal disorder specialist Matthew Meyers, M.S., o Velocity Sports Medicine ma West Westport, Connecticut, no laila hiki iā ʻoe ke hoʻokuʻu i ke kuʻi no ka maikaʻi.

Ke hopohopo nei no ka loaʻa ʻana o ka ʻiʻo RN? Eia ka ʻike kumu āu e ʻimi nei:

• He aha ia? ʻO ka ʻiʻo ʻiʻo he ʻokiʻoki ʻole ʻia o hoʻokahi a ʻoi aku paha. ʻO ka cramp muscle ka mea mālama mau ʻia (aka ʻoi aku ka lōʻihi) o ka spasm muscle.
• He aha ke kumu o lākou?Hiki ke hoʻoulu ʻia ka ʻiʻo ma muli o ka hoʻoikaika nui ʻana, ka lōʻihi lōʻihi, dehydration, deficiency electrolyte, a me ka paʻa ʻana o ka ʻiʻo, ka luhi, a i ʻole ka trauma.
• Pehea ʻoe e hoʻopau ai i ka ʻiʻo spasm? E hoʻāʻo i ka lomilomi a hoʻolōʻihi i ka mākala e paʻa ana.
• E hopohopo paha ʻoe? ʻAʻole - ʻaʻole maikaʻi lākou a hele wale lākou.

He aha ka spasm Muscle? Pehea e pili ana i kahi Muscle Cramp?

E like paha ia me kahi BFD, akā maʻalahi ka spasms o nā mākala: He kūkaʻi hikiwawe a me ka manawaleʻa ʻole o hoʻokahi a ʻoi aku paha o kou mauʻiʻo, e like me ka American Academy of Orthopedic Surgeons (AAOS). ʻO ka nūhou maikaʻi, ʻoiai he ʻeha a hōʻoki koke paha iā ʻoe mai ka hoʻohana ʻana i nāʻiʻo i hoʻopilikia ʻia, ʻaʻole lākou ʻino.

Pehea e pili ana i ka cramp Muscle? No nā manaʻo a pau, ʻano like ka ʻiʻo o ka ʻiʻo me ka spasm muscle. ʻOiai ʻaʻohe ʻokoʻa i aʻo ʻia ma waena o nā mea ʻelua, noʻonoʻo kekahi mau loea i mālama ʻia ʻO ka spasm muscle kahi cramp muscle, e like me ka University University of South Carolina.

He aha ke kumu o ka Spasms Muscle a me ka Cramp?

ʻO ka overexertion, e kīloi ana i kāu mau palena (a i ʻole ʻaʻole hohola lawa), nāwaliwali nā mākala a i ʻole trauma, dehydration, a me ka hemahema electrolyte i waena o nā kumu maʻamau o nā spasms muscle.

He kūlana koʻikoʻi ʻo H2O maikaʻi i ka mālama ʻana i nā pae electrolyte no ka hana kūpono o ka mākala, wahi a Meyers. No laila e ʻike pono ʻoe e komo ana i loko o nā aniani lawa a me ka hoʻomaʻemaʻe ʻana me kahi mea inu haʻuki (e like me Gatorade a i ʻole kekahi o kēia mau koho ʻē aʻe), ma hope o ka hoʻomaʻamaʻa paʻakikī e hoʻopiha i nā electrolytes āu i nalowale ai. A inā ʻoe e hana ana i nā kope he nui i ka lā, hiki i ka manawa e hōʻoki ai-ʻo ka nui loa o ka caffeine e hiki ai ke hoʻoulu i nā kūpikipiki a me nā spasms pū kekahi.

ʻO nā mākala e makaʻu i ka ʻūlū — e like me ka pectorals, ke kua o lalo, nā pūhaka o ka ʻūhā, a me nā keiki bipi. "He ʻiʻo e spasms pinepine ʻia ma muli o ke kau ʻana," wehewehe ʻo Meyers. "No laila, i ka wā e hoʻolōʻihi ʻia ai ka ʻiʻo paʻa a pōkole paha ma mua o kona ʻano o ka neʻe ʻana, pale ia i ka spasms e pale ai i ka haehae ʻana a i ʻole, ma nā hihia koʻikoʻi, ʻoki ʻia."

Pehea e mālama ai i nā Spasms Muscle a me nā Cramp

Aia kekahi ala e hōʻoki ai i kahi spasm muscle ma hope o ka hoʻomaka ʻana? ʻĀ, ʻano ʻē ke ʻano o kēia hoʻoponopono wikiwiki ʻana, akā he mea pono ke hoʻāʻo: E ʻai i ka punetune o ka ʻumiʻumi pua melemele, e like me Meyers. "Ke hōʻike nei kekahi mau haʻawina ʻo ia ka turmeric, hōʻike kekahi ʻo ia ka acetic acid," wahi āna. "Ma kēlā me kēia ʻaoʻao, ʻike mākou he ala kūpono ia e hoʻolōʻihi a hoʻōki paha i kahi spasm muscle ikaika." (He mea kūpono ia; he nui nā pono olakino o ka turmeric, ma hope o nā mea a pau.)

Inā ʻaʻole, ʻo kāu koho maikaʻi loa ʻo ka hāʻawi ʻana i kou kino i kahi TLC liʻiliʻi: E hoʻolohi mālie a lomi i ka ʻiʻo cramping, a paʻa iā ia ma kahi kūlana a hiki i kona kū ʻana, e like me ka AAOS. ʻO kahi laʻana, inā loaʻa kahi spasm muscle ma lalo o kou wāwae, e noho i ka papahele me kou wāwae i mua ou, a hoʻolōʻihi i kou manamana wāwae i mua o kou alo. E paʻa a pau ka ʻiʻo o ka ʻiʻo. Inā loaʻa kahi puʻupuʻu i kou keiki bipi, e hoʻāʻo i kahi keiki bipi kuʻuna me kou mau lima i ka paia.

Pehea e pale aku ai i ka hoʻopaʻa ʻana o ka ʻiʻo

ʻO ke kaulike ka mana i ka wā e pale ai i nā ʻiʻo. "He mea nui ka hoʻomaʻamaʻa ʻana i kēlā me kēia hui mākala, no laila, ʻo nā biceps a me nā triceps, a me nā flexors hip a me nā extensors pono ke loaʻa nā kālā like o ke aloha," wahi a Meyers. (Eia pehea e kuhikuhi ai a hoʻoponopono i kou kaulike muscular.) E kia i nā wahi e piʻipiʻi, a hoʻokomo i nā kīʻaha e like me nā lunges a me nā squats lateral pre-sweat sesh. A laila, e hoʻopaʻa paʻa e hoʻolōʻihi i ka ʻiʻo ʻiʻo.

"ʻO ka hoʻolōʻihi ʻana i ka ʻaelike a me ke ʻano o ke kikoo e hoʻāʻo e hoʻopunipuni i ka ʻōnaehana hopohopo i loko o ka hoʻolōʻihi ʻana, e hoʻohana ana i ka hanu e alakaʻi ai i kahi hohonu hohonu," wehewehe ʻo Meyers. Eia kekahi laʻana, i ka wā e hohola ai i ka hamstring, e moe ma kou kua a hāpai i kou wāwae i ke kaupaku. E kuʻi i kou wāwae i lalo i ka honua e hoʻoheheʻe i ka hamstring ma mua o ka hoʻihoʻi mālie ʻana i kou wāwae i kou poʻo a hanu i loko o kahi elongation hohonu o ka mākala.

ʻO ka hydration a me kahi papaʻai olakino, me ka nānā nui ʻana i ka macronutrition (proteins, fat, and carbs) a me micronutriton (nā wikamina a me nā minelala e like me ka kalipuna, magnesium, a me ka potassium) he kī pū kekahi i ka mālama ʻana i nā spasms o nā mākala.

Inā ʻole, "nā ʻeha ʻeha a me ka wela i ka wā e paʻa a ʻākā," aʻoaʻo ʻo Meyers. Hiki ke kōkua nui nā lāʻau lapaʻau e like me nā hana hoʻokuʻu ikaika, myofascial release, a me ka hoʻoulu uila. A mai poina i ke kuʻi i ka huila huila — makemake mākou i kēia mau hana kaʻa huʻa.

ʻO ka hope, e hāʻawi pono iā ʻoe iho i ka manawa nui e hoʻomehana a hōʻoluʻolu, e hoʻonohonoho ana i nā lā hoʻomaha e pale ai i ka overtraining a hōʻoia i ka hoʻōla.

Nānā no