Amajaqamba emilenzeni ebusuku akugcina uphapheme? Nawa amakhambi asekhaya asebenzayo

Uyawazi lo muzwa lapho ubuhlungu obungacabangeki emlenzeni wakho bukuvusa ebuthongweni bakho obujabulisayo? Kuthatha isikhashana ukuthi ubone ukuthi imbangela wukumila kwenkonyane okungasuki. Ukunyakaza ngakunye komlenze noma ukuthinta kwenza izimpawu zibe zimbi nakakhulu, kukwenze ufune ukuklabalasa. Kunzima nokunyakazisa umlenze wakho. Kuzwakala ujwayelekile? Yini ebangela amajaqamba emlenzeni nenkonyane ebusuku futhi ingavinjelwa? Siyahlola.

Amajaqamba ebusuku emilenzeni, ikakhulukazi amathole nezinyawo, athinta abantu abaningi. Ngokusho kwedatha ehlukahlukene, lesi sifo senzeka ngamaphesenti angama-60. abantu abadala ngesikhathi esithile ekuphileni kwabo. Amajaqamba ebusuku ayenzeka lapho umsipha owodwa noma ngaphezulu emlenzeni wakho uqina ngokuzenzakalelayo.

Amajaqamba emilenzeni ngokuvamile ahilela umsipha we-gastrocnemius otholakala ngemuva kwethole, phakathi kweqakala nedolo. Zingenzeka nasemathangeni. Ukuguquguquka okungahleliwe kungenzeka ngaphambili kwethanga - i-quadriceps - noma ngemuva kwesitho - kuma-hamstrings. Ukufinyela kwenzeka ngesikhathi uphapheme noma ulele. Ngokuvamile ukufinyela kwemisipha kuzozihambela ngokwakho ngemva kwemizuzu embalwa, kodwa kungase kuthathe imizuzu eyi-10 ukuze umsipha oshubile ukhululeke. Amajaqamba amathole ebusuku angaphazamisa ukulala futhi akujabulisi ngokwedlulele. Lesi sifo sivame ukuphatha abantu abadala kanye nabesifazane. Futhi ziyizifo ezivame kakhulu ngesikhathi sokukhulelwa.

Izimbangela zamajaqamba emilenzeni ebusuku

Amajaqamba emilenze yasebusuku ayi-idiopathic, okusho ukuthi imbangela yangempela ayaziwa. Kodwa-ke, kutholwe izici ezimbalwa ezandisa ingozi yokubunjwa kwazo. Esinye sezimbangela ezivame kakhulu nezivamile zamajaqamba amathole ikakhulukazi ukuma kwezinyawo ngenkathi ilele. Uma izinyawo zakho zise-plantar flexion ngenkathi ulele, umsipha we-gastrocnemius uhlala ufushane, okwandisa kakhulu ingozi yama-cramps.

Ezinye izizathu zamajaqamba emilenzeni ebusuku:

Indlela yokuphila yokuhlala - ukuhlala isikhathi eside kungenza imisipha yemilenze ithandeke kakhulu kumajaqamba njengoba inganwetshiwe njalo.

Indawo yokuhlala engalungile - Ukweqa imilenze noma ukuhlala nezinzwane eziphakanyisiwe isikhathi eside nakho kungaba nomthelela ekubambeni kwemilenze okuzenzakalelayo.

Ukuma kwesikhathi eside - abantu abama isikhathi eside kakhulu, isb emsebenzini, bahlangabezana nezifo ezinjalo kaningi.

Ukuzivocavoca ngokweqile - Ukuvivinya umzimba kakhulu noma ukuqina kakhulu kokuqeqeshwa kungabangela ukuba baziqeqeshe ngokweqile futhi kubangele amajaqamba.

Umsebenzi Ongajwayelekile Wemizwa - ngezinye izikhathi amajaqamba emilenzeni angahlotshaniswa nokungasebenzi kahle kwezinzwa.

Ukunciphisa i-tendon - Ngokukhula kweminyaka, imisipha ehlanganisa izicubu nohlaka lwamathambo iba mfushane, okungaholela ekuqineni kwemisipha.

Izimo ezithile noma izimo zandisa amathuba okuba namajaqamba ematholeni nasemilenzeni ebusuku. Okuvame kakhulu kubo kuhlanganisa:

1. ukukhulelwa
2. izinyawo eziyisicaba
3. i-stenosis - ukuncipha kwe-lumen yomgogodla womgogodla
4. ukuphazamiseka kwemizwa, isb, isifo semotor neuron noma i-peripheral neuropathy
5. izifo ze-neurodegenerative, ngokwesibonelo isifo sikaParkinson
6. izifo ze-musculoskeletal, isb. i-osteoarthritis
7. isifo sesibindi
8. isifo sezinso
9. isifo se-thyroid,
10. ukuphazamiseka kwe-metabolic, isb isifo sikashukela
11. Isifo senhliziyo,
12. isifo se-vascular peripheral
13. imithi oyithathayo, isb. ama-statins nama-diuretics.

Ukwelashwa kwamajaqamba emlenzeni nethole

Nakuba amajaqamba emilenzeni ebusuku angaba buhlungu kakhulu, ngokuvamile awabi kakhulu futhi awadingi ukwelashwa. Ungazama ukukhulula ubuhlungu ngamakhambi asekhaya. Isihluthulelo sokudambisa ubuhlungu ukukhulula umsipha oshubile.

Indlela yokukhulula i-leg cramp?

1. Hlanza umlenze ukuze ukhulule kancane umsipha.
2. Yelula umlenze wakho. Uma kune-cramp etholeni lakho, qondisa umlenze wakho futhi uphakamise izinzwane zakho phezulu (ziphakamise) izinzwane zakho zibheke kuwe.
3. Wozani ezithendeni zenu
4. Shisisa umsipha - ukushisa kungapholisa imisipha eshubile. Ungenza ukugoqa ngethawula elifudumele noma ibhodlela lamanzi ashisayo (ungathenga ibhodlela lamanzi ashisayo ngamatshe e-cherry manje nge-PLN 20 eshibhile)
5. Ngokusho kweminye imithombo, ungakwazi ukuphuza ijusi yekhukhamba ekhethiwe, enganciphisa amajaqamba emilenze yasebusuku.
6. Uma umlenze wakho usabuhlungu ngemva kokudamba kwejantshi, sebenzisa i-over-the-counter pain reliever (NSAID).
7. Uma ukufinyela okuvamile kuphazamisa ukulala kwakho futhi kwenzeka njalo, thintana nodokotela wakho. Ezimweni ezinzima, udokotela angase anikeze ukuphumula kwemisipha.

Ukuze unciphise ukungahambi kahle okuhambisana nama-cramps emisipha, kufanelekile ukusebenzisa i-Glutamine powder njalo - isengezo sokudla esisekela ukusebenza komzimba wonke.

Indlela yokugwema amajaqamba emilenzeni ebusuku?

Ukuze ugweme amajaqamba emisipha ebusuku, nakekela umzimba wakho njalo.

1. Phuza uketshezi oluningi ukuze ugcine imisipha yakho isebenza kahle. 
2. Yelula njalo imisipha yemilenze yakho.
3. Shintsha indawo yakho yokulala, gwema izindawo lapho izinyawo zifakwe phansi naphansi.
4. Gwema izingubo zokulala ezinzima ezingacindezela izinyawo endaweni encishwe amathuba.
5. Sebenzisa izicathulo ezinethezekile ezingampintshi izinyawo.