Iyini I-Muscle Cramp? Izimpawu, Izimbangela, & Ukwelashwa

Iyini i-muscle cramp?

I-muscle cramp yilokhu kuqina okungazelelwe, okuhlungu kwemisipha okuvela ngaphandle kokuxwayisa. Imisipha yakho iqina ngamandla futhi ihlale ivaliwe kuleyo ndawo imizuzwana eminingana kuya emaminithini, idala ukungakhululeki okukhulu okungakuyeka ezindleleni zakho.

Cabanga ngayo njengomsuka wakho obambe njengokuqina kwesandla futhi uyenqaba ukuphumula. Lokhu kuqina okungakhethiwe kungathinta noma iyiphi imisipha emzimbeni wakho, nakuba kuvame kakhulu ezinyaweni, ezinyaweni, nasezandleni. Izindaba ezinhle ukuthi iningi le-muscle cramps alibi futhi liyaphela ngokwalo.

Nakuba i-cramps ingaba yinto emangalisayo futhi engakhululeki, zivame kakhulu. Cishe wonke umuntu uhlangabezana nazo ngesinye isikhathi, noma ngabe ngesikhathi sokuzivocavoca, ebusuku, noma nje ehamba nemisebenzi yansuku zonke.

Ziyini izimpawu ze-muscle cramps?

Isimpawu esiyinhloko asikhanyiswa: ubuhlungu obukhulu, obukhulu njengoba imisipha yakho iqina futhi ayifuni ukuyeka. Uzizwa umsuka othondiwe uqina futhi uqinile phansi kwesikhumba sakho.

Nanku ongakubona ngesikhathi se-muscle cramp:

• Ubuhlungu obukhulu, obukhulu obufinyelela ngokushesha
• Ukuqina kwemisipha nokuqina ongakuzwa ngesandla sakho
• Ukuqina okubonakalayo kwemisipha noma ama-knots phansi kwesikhumba
• Ukungenakukwazi ukuhambisa umsuka othondiwe ngokujwayelekile
• Ubuhlungu obuhlala isikhathi eside ngemuva kokuba i-cramp ikhululiwe

Iningi le-cramps lihlala kuphela kusukela emizuzwini embalwa kuya emaminithini ambalwa. Ngemva kokuba ubuhlungu obukhulu buyeke, ungase uzizwe ubuhlungu bemisipha amahora noma izinsuku, kufana nobuhlungu ngemuva kokuzivocavoca okunzima.

Ziyini izinhlobo ze-muscle cramps?

I-muscle cramps iwa ezigabeni eziningana ngokusekelwe ekutheni kwenzeka nini futhi kungani. Ukuqonda lezi zinhlobo kungakusiza ukuthi ubone izindlela kanye nezici ezingaba khona ekuhlangenwe nakho kwakho.

Izinhlobo ezivame kakhulu zihlanganisa:

• Ukubamba okubangelwa ukuzivocavoca: Kwenzeka ngesikhathi noma ngemuva nje kokuzivocavoca, ikakhulukazi ezimweni ezishisayo
• Ukubamba ebusuku: Kubamba ebusuku, kuvame ukukuphulukisa ubuthongo, kuvame ukuthinta imisipha yamathole
• Ukubamba ngesikhathi sokuphumula: Kwenzeka uma uhleli noma ulele, ngokuvamile ngaphandle kwesizathu esicacile
• Ukubamba emsebenzini: Kuvela emisebenzini ephindaphindwayo njengokutaypha noma ukubamba amathuluzi

Uhlobo ngalunye lunezinqubo ezihlukene kancane, kodwa imizwa yokubamba ifana kakhulu kungakhathaliseki ukuthi yini ebangela.

Ukubamba ebusuku kuvame ukukhathaza ngoba kuphazamisa ubuthongo futhi kungakushiya ukhubazekile ebumnyameni.

Yini ebangela ukubamba kwemisipha?

Ukubamba kwemisipha kwenzeka uma uhlelo olujwayelekile lokuxhumana kwemisipha luyeka ukusebenza kahle. Ama-nerve athumela imiyalezo ehlangene, okubangela ukuthi umsipha ucindezele ngaphandle kwemvume yobuchopho bese uyenqaba ukuphumula.

Izinto eziningi zingabangela lokhu kungafani kokuxhumana:

• Ukuphelelwa amanzi emzimbeni: Ukungaphuzi amanzi anele kuchaphazela ukusebenza kwemisipha
• Ukungahlangani kahle kwama-electrolyte: Amazinga aphansi e-sodium, i-potassium, i-calcium, noma i-magnesium
• Ukukhathala kwemisipha: Ukusebenza kakhulu kwemisipha ngesikhathi sokuzivocavoca noma imisebenzi yansuku zonke
• Ukugijima okubi kwegazi: Ukunciphisa ukugijima kwegazi kwemisipha, ikakhulukazi uma uhleli isikhathi eside
• Ukucindezelwa kwama-nerve: Ukucindezela ama-nerve ngezikhundla zokulala noma izingubo ezinamathe
• Ukuguga: Imisipha ilahlekelwa ngokwemvelo ubunzima nokuqina ngokuhamba kwesikhathi

Ngezinye izikhathi ukubamba kwenzeka ngaphandle kwesizathu esicacile, okungaba yinto ecasulayo kodwa kuyinto evamile. Umzimba wakho ungase uphendule ekuthuthukeni okuncane kokushisa, isikhundla, noma amazinga omsebenzi ongakuqapheli.

Imithi ethile ingabuye ikhulise ukubamba, kuhlanganise ne-diuretics, i-statins, kanye nezinye izidakamizwa zegazi. Uma usanda kuqala imithi emisha futhi uqaphela ukubamba okuvamile, lobu buhlobo kufanele buxoxwe nodokotela wakho.

Nini kufanele ubona udokotela ngenxa yokubamba kwemisipha?

Ukubamba kwemisipha kuningi kungonakalisi futhi akudingeki ukunakekelwa kwezokwelapha. Noma kunjalo, izimo ezithile zidinga ingxoxo nomhlinzeki wakho wezempilo ukuze kuvinjwe izimo ezingaphansi.

Cabanga ukuthintana nodokotela wakho uma uhlangabezana nalokhu okulandelayo:

• Ukubamba okuvela nsuku zonke noma izikhathi eziningi ngesonto
• Ubuhlungu obukhulu obungaphuli ngokwelula noma ukuthambisa
• Ukubamba okuhambisana nobuthakathaka bemisipha noma ukungathandeki
• Izimpawu zokutheleleka njengokubomvu, ukushisa, noma ukukhula
• Ukubamba okuhlupha kakhulu ubuthongo noma imisebenzi yansuku zonke
• Izindlela ezintsha zokubamba ngemuva kokuqala imithi

Kufanele ufunuke ukunakekelwa kwezokwelapha ngokushesha uma ukubamba kuza nobuhlungu obusengifubeni, ubunzima bokuthanda, noma ubuthakathaka obukhulu. Lezi zimpawu zingabonisa isimo esinzima esidinga ukuhlolwa ngokushesha.

Ziyini izimbangela zengozi zokubamba kwemisipha?

Izici ezithile zikwenza kube lula ukubamba kwemisipha, yize ukuba nezimbangela zengozi akusho ukuthi uzokuthola. Ukuqonda ingozi yakho siqu kungakusiza ukuthi uthathe izinyathelo zokuvikela.

Izimbangela zengozi ezivamile zihlanganisa:

• Ubudala obungaphezu kweminyaka engama-65: Ukuguquka kwemisipha okwemvelo nokusetshenziswa kwemithi kukhuphula ingozi
• Ukuzivocavoca okukhulu: Ikakhulukazi ezimweni ezishisayo, ezimanzi
• Ukukhulelwa: Ukuguquka kwamahomoni kanye nezidingo ezandayo zezondlo
• Izimo zezokwelapha: I-Diabetes, isifo sesibindi, izinkinga zezinso, noma izifo ze-thyroid
• Ukuhlala noma ukuqina isikhathi eside: Imisebenzi edinga izikhundla ezingashintshi
• Imithi ethile: I-Diuretics, i-statins, kanye nezinye izidakamizwa zenhliziyo

Abagijimi nabantu abaphuthuma kakhulu bayathinteka kakhulu ngoba bayalahlekelwa yi-electrolytes ngokukhulukazi. Ngokufanayo, abadala abakhulu babhekene nengozi ephezulu ngenxa yokuguquka kwemisipha ehlobene nobudala kanye nethuba lokuthatha imithi eminingi.

Ukuba nezici eziningi zengozi akusho ukuthi ukubamba kwemisipha kuyaphoqeleka. Abantu abaningi abanezici eziningi zengozi abazange baphatheke ngokubamba okukhulu kwemisipha, kanti abanye abanezici ezimbalwa zengozi bangaba nezehlakalo ezivamile.

Ziyini izinhlanganisela ezingaba khona zokubamba kwemisipha?

Iningi lemikhamo yemisipha liyaphela ngaphandle kokubangela izinkinga ezihlala njalo. Noma kunjalo, ukuqonda izinhlanganisela ezingaba khona kusiza ukwazi ukuthi nini kufanele ufuna ukunakekelwa okwengeziwe noma uguqule indlela yakho.

Izinhlanganisela ezingaba khona zihlanganisa:

• Ukuqina kwemisipha noma ukulimala: Ukululama okunamandla ngesikhathi sokubamba kungalimaza imicu yemisipha
• Ukuphazamiseka kokulala: Ukubamba kwemisipha ebusuku okuvamile kungadala ukukhathala okuhlala njalo kanye nokuchitheka kwemizwelo
• Ukulinganiselwa kwemisebenzi: Ukwesaba ukubamba kwemisipha kungakwenza ugweme ukuzivocavoca noma imisebenzi oyithandayo
• Ubuhlungu obungapheli bemisipha: Ukubamba kwemisipha okukhulu kungashiya imisipha ibuhlungu izinsuku eziningi

Ngokwemvelo, ukubamba okunzima kakhulu kungase kubonise isimo sezempilo esidinga ukwelashwa. Lokhu kungenzeka kakhulu uma ukubamba kuhambisana nezinye izimpawu ezinjengobunqunu obuhlala njalo, ukungabi namandla, noma ukushintsha kombala wesikhumba.

Uthonyo lwengqondo alufanele luphoswe. Ukubamba okuvamile kungadala ukukhathazeka mayelana nokuthi isigaba esilandelayo sizokuthinta nini, okungenzeka ukuthi kuthonye ikhwalithi yokuphila kwakho kanye nokuzimisela kwakho ukuhlala usebenza.

Ukuvimbela ukubamba kwemisipha kungenzeka kanjani?

Izindlela zokuvimbela zigxile ekugcineni umsebenzi oqondile wemisipha nokugwema izinto ezibangela. Nakuba ungakwazi ukuvimbela ukubamba konke, lezi zindlela zinganciphisa kakhulu ukwanda kwazo nobunzima.

Izindlela zokuvimbela eziphumelelayo zihlanganisa:

• Hlala uthambile: Phuza amanzi usuku lonke, ikakhulukazi ngaphambi, phakathi, nangemva kokuzivocavoca
• Gcina ibhalansi yama-electrolyte: Dlala ukudla okunama-potassium, ama-magnesium, nama-calcium amaningi
• Ukuqina njalo: Ukuqina okuthambile ngaphambi kokulala nangemva kokuzivocavoca
• Shisa kahle: Lungisa imisipha kancane kancane ngaphambi kwemisebenzi enzima
• Gwema izikhundla ezimi ezihlala isikhathi eside: Shintsha izikhundla njalo ngezikhathi ezide zokuhlala noma ukuqina
• Gqoka izicathulo ezifanele: Izicathulo ezisekelayo zingavimbela ukucindezeleka kwemisipha

Ngokuphathelene nokubamba ebusuku, zama ukuqina okuthambile kwezinyawo ngaphambi kokulala futhi uqiniseke ukuthi isimo sakho sokulala asixinzeleli imilenze yakho. Abanye abantu bathola impumuzo ngokuhlala beqinisile izinyawo zabo kunokuba ziqonde ngesikhathi belele.

Uma ukhona ukubamba okuhlobene nokuzivocavoca, gqoka ukunakekela ukulungiswa okuthambile nezinto ezingaphandle njengokushisa nokungcola. Ukwakha amandla kancane kancane kunika imisipha yakho isikhathi sokujwayela izidingo ezikhulayo.

Ukubamba kwemisipha kuhlonzwa kanjani?

Ukuxilongwa kwezihlungu zemisipha kuvame ukubandakanya ingxoxo ejulile ngezimpawu zakho kanye nomlando wakho wezokwelapha. Udokotela wakho uzofuna ukuqonda ukuthi izihlungu zenzeka nini, kangakanani, nokuthi yini engase iziqalise.

Inkqubo yokuxilonga ivame ukubandakanya:

• Ukubuyekezwa kwezimpawu: Imibuzo eningiliziwe mayelana nokuqina kwezihlungu, isikhathi, kanye nezici eziqalayo
• Ukuhlolwa komzimba: Ukubheka amandla emisipha, ama-reflexes, kanye nokujikeleza kwegazi
• Umbhalo wezokwelapha: Ukubuyekezwa kwemithi, izimo zezokwelapha, kanye nomlando womndeni
• Ukulinganisa kwemisebenzi: Ukuqonda imikhuba yakho yokuzivocavoca kanye nendlela yakho yansuku zonke

Ezimweni eziningi, azikho izivivinyo ezikhethekile ezidingekayo ngoba ukuxilongwa kucace kusuka encazelweni yakho. Noma kunjalo, udokotela wakho angase a-ode izivivinyo zegazi ukuhlola amazinga e-electrolyte noma ukusebenza kwesibindi uma bekungabaza isimo esiyimbangela.

Ukuhlolwa okuengeziwe kuba yingqikithi uma izihlungu zivame, zinzima, noma zihambisana nezinye izimpawu ezinkulu. Lokhu kungabandakanya izifundo zokuphequlula izinzwa noma izithombe zokukhipha ukucindezelwa kwezinzwa noma izinkinga zokuhamba kwegazi.

Iyini impilo yezihlungu zemisipha?

Ukuphathwa kwezihlungu zemisipha kugxila ekukhululeni okusheshayo phakathi kwesikhathi kanye nokuvimbela ukwenzeka kwesikhathi esizayo. Indlela ehlukile kuye ngokuthi ihlungu libuhlungu kangakanani kanye nesizathu esiyimbangela.

Ukuphathwa okusheshayo phakathi kwesihlungu kubandakanya:

• Ukuqina okuthambile: Kancane kancane uqine umsipha ohlungu ngakuqondana
• Ukuxova: Sebenzisa ukucindezela okuthambile futhi uhlanganise umsipha oqinile
• Ukwelashwa ngokushisa noma ukubanda: Sebenzisa i-compress efudumele noma i-ice pack njengoba kuzwakala kulungile kakhulu
• Ukunyakaza: Ukuhamba okukhanyayo kungasiza ekuphumuleni umsipha nokuthuthukisa ukujikeleza kwegazi

Ukuqhubeka nokuphathwa, udokotela wakho angase akhuthaze ukushintsha kokudla ukuqinisekisa ukuthi kukhona ukudla okwanele kwe-electrolyte noma ukulungiswa kwemithi engase ibe nomthelela ekubanjweni kwemisipha.

Ezimweni ezingavamile lapho ukubanjwa kwemisipha kunzima futhi kuvamile, imithi yokwelapha ingase icatshangelwe. Noma kunjalo, le miithi ivame ukugcinelwa izimo lapho ukubanjwa kwemisipha kuchaphazela kakhulu impilo yansuku zonke futhi ezinye izindlela zokwelapha azisizanga.

Ukuthola kanjani ukwelashwa ekhaya ngesikhathi sokubanjwa kwemisipha?

Ukwelashwa ekhaya kungaba yimpumelelo kakhulu ekulawuleni ukubanjwa kwemisipha nokunciphisa umthelela wawo ekuphileni kwakho kwansuku zonke. Okubalulekile ukuba uhlelo oluhle lukulungele ngaphambi kokuba kube khona ukubanjwa kwemisipha, futhi wazi ukuthi yini esebenza kangcono emzimbeni wakho.

Ngesikhathi sokubanjwa kwemisipha:

1. Yima lokho okwenzayo bese uthola indawo ephephile yokulungisa ukubanjwa kwemisipha
2. Ulule kancane umsipha ochaphazelekile ngokuwususa ngakuqondana nokuqina
3. Sebenzisa uxinzelelo ngezandla zakho, uthinte indawo ebanjiwe ngokucophelela kodwa ngokuqinile
4. Sebenzisa ukwelashwa ngokushisa - zama ukushisa kwemisipha eqinile noma ukubanda kokuvuvukala
5. Hlala uzolile ukhululeke futhi uphefumule ngokujulile ngenkathi ulinde ukuba ukubanjwa kwemisipha kuphele

Ngemva kokuba ukubanjwa kwemisipha kuphelile, qhubeka nokulula kancane bese ucabanga ngokuhamba kancane ukuvimbela ubunzima. Ukunisela kungasiza uma ukushoda kwamanzi kubangele leli cala.

Ukuze uthole ukwelashwa ebusuku, gcina uhlelo eduze kombhede wakho. Zama ukulula emini ukuze ukwazi ukuwenza kalula uma uvukiswe ubuhlungu. Abanye abantu bathola impumuzo ekuyimeni nasekuhambeni okufushane, kanti abanye bathanda ukulula behleli embhedeni.

Kufanele ulungiselele kanjani i-aphoyintimenti yakho nodokotela?