Dab tsi yog Deal nrog Muscle Spasms thiab Cramps?

Zoo Siab

• Dab Tsi Yog Dab Tsi? Yuav Ua Li Cas Txog Muscle Cram?
• Dab tsi ua rau cov leeg nqaij spasms thiab cramps?
• Yuav Ua Li Cas Kho Cov Nqaij Nqaij thiab Cramps
• Yuav tiv thaiv cov leeg nqaij spasms
• Ntsuam xyuas rau

Charley nees. Kuj tseem hu ua "WTH!" mob uas ua tau tiag cramp koj txoj kev hla ntawm lub sijhawm ceeb toom. Dab tsi yog cov leeg nqaij spasm lawm, nws yog tib yam li cov leeg nqaij, dab tsi ua rau lawv, thiab koj tuaj yeem txwv tus neeg tua neeg txeeb tau li cas?

Peb coj cov leeg nqaij 101 los ntawm tus kws kho mob neuromusculoskeletal tus kws kho mob Matthew Meyers, MS, ntawm Kev Ua Si Kev Ua Si hauv West Westport, Connecticut, yog li koj tuaj yeem ditch lub twitch kom zoo.

Kev ntxhov siab vim tias koj tab tom mob leeg nqaij RN? Nov yog cov ntaub ntawv tseem ceeb uas koj tab tom nrhiav:

• Nws yog dab tsi? Cov leeg nqaij spasm yog kev sib cog lus ntawm ib lossis ntau cov leeg. Cov leeg nqaij ib leeg tsuas yog txhawb nqa (aka ntev dua) cov leeg nqaij.
• Dab tsi ua rau lawv?Cov leeg nqaij tuaj yeem tshwm sim los ntawm kev ua haujlwm ntau dhau, ua kom deb dhau, lub cev qhuav dej, tsis muaj hluav taws xob, thiab cov leeg nruj, qaug zog, lossis raug mob.
• Yuav ua li cas ua kom cov leeg nqaij spasm nres? Sim zaws thiab ncab cov leeg uas mob.
• Koj puas txhawj? Tsis yog - lawv feem ntau tsis muaj mob thiab ploj mus ntawm lawv tus kheej.

Dab Tsi Yog Dab Tsi? Yuav Ua Li Cas Txog Muscle Cram?

Tej zaum nws yuav hnov ​​​​zoo li BFD, tab sis cov leeg nqaij spasms yog qhov yooj yim zoo nkauj: Nws yog ib qho kev cog lus tam sim ntawd ntawm ib lossis ntau dua ntawm koj cov leeg, raws li American Academy of Orthopedic Surgeons (AAOS). Qhov xwm zoo yog tias, txawm hais tias nws yuav mob heev thiab txwv koj ib ntus los ntawm kev siv cov leeg nqaij cuam tshuam, lawv feem ntau tsis muaj kev phom sij.

Yuav ua li cas txog cov leeg nqaij? Rau txhua qhov kev xav thiab lub hom phiaj, cov leeg nqaij pob txha zoo nkauj zoo ib yam li cov leeg nqaij. Txawm hais tias tsis muaj qhov tseeb qhov sib txawv ntawm ob, qee cov kws tshaj lij xav txog ib qho txhawb nqa nqaij leeg ua kom mob leeg, raws li Tsev Kho Mob University of South Carolina.

Dab tsi ua rau cov leeg nqaij spasms thiab cramps?

Kev tawm dag zog ntau dhau, ncab koj cov kev txwv (lossis tsis ncab txaus), cov leeg nqaij qaug zog lossis raug mob, lub cev qhuav dej, thiab tsis muaj electrolyte yog cov feem ntau ua rau cov leeg nqaij.

Zoo ol 'H2O ua lub luag haujlwm tseem ceeb hauv kev ua kom cov qib electrolyte ruaj khov rau kev ua haujlwm ntawm cov leeg, hais tias Meyers. Yog li ua kom ntseeg tau tias koj tau txais lub iav txaus thiab ua kom lub cev muaj dej haus nrog rau kev ua kis las (zoo li Gatorade lossis ib qho ntawm lwm qhov kev xaiv), tom qab kev tawm dag zog los ua kom cov electrolytes uas koj poob ploj. Thiab yog tias koj tab tom ua ntau lub kas fes ua haujlwm ib hnub, nws yuav yog lub sijhawm los txiav rov qab - caffeine ntau dhau tuaj yeem ua rau cov leeg mob thiab spasms, thiab.

Cov leeg nqaij uas ua rau nruj-zoo li pectorals, sab nraub qaum, lub duav flexors, thiab calves-tseem yuav muaj spasms ntau dua, tsuas yog vim lawv feem ntau qaug zog thiab luv. Meyers piav qhia tias "Ib leeg nqaij uas spasms nquag tshwm sim los ntawm kev ncab ntau dhau," piav qhia Meyers. "Yog li thaum qhov kev nruj nruj lossis ua kom cov nqaij ua kom luv tau nthuav dav dhau qhov nws xav tau ntawm cov lus tsa suab, nws tiv thaiv kom tsis txhob ntuag lossis, nyob rau ntau qhov xwm txheej, tawg."

Yuav Ua Li Cas Kho Cov Nqaij Nqaij thiab Cramps

Puas muaj txoj hauv kev los txwv tsis pub cov nqaij ntshiv tom qab nws pib? Zoo, qhov kev kho sai no suab txawv, tab sis nws tsim nyog sim: Noj ib tablespoon ntawm daj mustard, raws li Meyers. "Qee qhov kev tshawb fawb qhia tias nws yog turmeric, qee qhov qhia tias nws yog acetic acid," nws hais. "Txawm li cas los xij, peb paub tias nws yog ib txoj hauv kev zoo los ua kom qeeb lossis tso tseg cov leeg nqaij ntshiv." (Nws yog plausible; turmeric muaj ntau cov txiaj ntsig kev noj qab haus huv, tom qab tag nrho.)

Txwv tsis pub, koj qhov thawj koom ruam zoo tshaj yog muab koj lub cev me ntsis TLC: maj mam ncab thiab zaws cov leeg nqaij, thiab tuav nws hauv txoj haujlwm ncab kom txog thaum nws nres, raws li AAOS. Piv txwv li, yog tias koj muaj nqaij leeg nyob hauv qab koj txhais taw, zaum hauv pem teb nrog koj txhais taw nyob ntawm koj xub ntiag, thiab ncab koj cov ntiv taw rov qab rau koj lub ntsej muag. Tuav nws kom txog thaum cov nqaij ntshiv poob qis. Yog tias koj muaj nqaij ntshiv hauv koj lub plab hlaub, sim ua lub plab hlaub tso nrog koj txhais tes tawm tsam phab ntsa.

Yuav tiv thaiv cov leeg nqaij spasms

Tshuav nyiaj yog lub zog thaum nws los tiv thaiv cov leeg nqaij. "Kev cob qhia txhua pawg leeg sib npaug yog qhov tseem ceeb, yog li biceps thiab triceps, thiab lub hauv caug khoov thiab txuas ntxiv yuav tsum tau txais qhov sib npaug ntawm kev hlub," Meyers hais. (Ntawm no yog yuav kuaj xyuas thiab kho koj cov leeg nqaij tsis txaus.) Tsom ntsoov rau thaj chaw uas zoo li yuav nruj, thiab koom nrog kev ua kom muaj zog xws li lunges thiab lateral squats pre-sweat sesh. Tom qab ntawd, ua li qub tuav kom ntev cov leeg nqaij.

"Kev cog lus-so ncab yog ib hom kev nthuav dav uas sim dag lub paj hlwb kom nthuav dav ntxiv, siv ua pa txhawm rau coj mus rau qhov sib sib zog nqus," Meyers piav qhia. Piv txwv li, thaum ncab lub pob txha, pw ntawm koj sab nraub qaum thiab nqa koj txhais ceg mus rau lub qab nthab. Thawb koj txhais ceg nqes mus rau hauv av txhawm rau ua kom cov leeg nruj ua ntej maj mam nqa koj txhais ceg rov qab rau koj lub taub hau thiab ua pa tob tob, ua kom cov leeg nruj.

Kev haus dej kom zoo thiab noj zaub mov zoo, nrog kev saib xyuas tshwj xeeb rau macronutrition (cov protein, cov rog, thiab cov carbohydrates) thiab micronutriton (cov vitamins thiab cov zaub mov zoo li calcium, magnesium, thiab potassium) tseem yog qhov tseem ceeb kom ua kom cov leeg nqaij ntshiv.

Txwv tsis pub, "dej khov cov leeg thiab ua kom sov thaum nruj lossis mob hnyav," qhia Meyers. Cov kev kho mob zoo li cov txheej txheem tso tawm, tso tawm myofascial, thiab kev txhawb nqa hluav taws xob kuj tseem tuaj yeem pab tau. Thiab tsis txhob hnov ​​qab tsoo cov menyuam ua npuas -peb nyiam cov ua npuas ncauj ua haujlwm.

Thaum kawg, nco ntsoov muab sijhawm rau koj tus kheej kom sov thiab txias, teem sijhawm hnub so kom tiv thaiv kev dhau mus thiab ua kom zoo.

Ntsuam xyuas rau