Kutsvakurudza kunobatsira kutsanangura chinokonzera uye kurapa kwakanakisisa kwemaviri emasumbu nemakumbo
Kana iwe wakambove nemaspasimusi emasipundu kana musimba makumbo, iwe unoziva kuti anogona kunetseka zvikuru. Mune zvimwe zviitiko, musuru unogona kuputika zvakasimba zvokuti unoguma nekupwanya paganda. Nzvimbo dzakawanda dzemasumbu nemakumbo zvinopesana zvisingabvunzi zvemuviri. Iko kunokonzera musimba kunokonzerwa hakusi kusununguka pachako uye kunoda kutambanudza mavara kuti ubatsire kurega uye kureresa mushure wakaderedzwa.
Mafasimusi nemakumbo zvinogona kuva zvinyoro kana zvinorwadza zvikuru. Kunyange zvazvo zvinogona kuitika kune chero musana wemapfupa, zvinowanzoonekwa mumakumbo netsoka nemisungo inopinda majoi maviri (mhuru yemhuru, somuenzaniso). Makwenzi anokwanisa kusanganisira chikamu chemuviri kana zvese mumisungo muboka. Maitiro anowanzobatwa nemasumbu ndea:
- Kudzoka gumbo rezasi / mhuru (gastrocnemius).
- Musana wehudyu (hamstrings).
- Pamberi pehudyu (quadriceps).
- Maziso, maoko, maoko, mimba
Tsvina yemakumbo inowedzera muhutano kubva pane zvishoma zvishoma kana tic kuti utambure zvakanyanya. Mutsipa wakaoma unogona kunzwa dombo-rakaoma uye kupedza mashomanana mashomanana kusvika kumaminitsi akawanda kana kupfuura. Hazvisi zvisingazivikanwi kuti zvipfeko zvinyorove uye zvidzoke kakawanda vasati vaenda zvachose.
Chinokonzera Muscle Cramps
Iyo chaiyo inokonzera mitsipa yemisumbu haisati yazivikanwa, asi pfungwa dzinowanzotaurwa dzinosanganisira:
- Yakashandurwa neuromuscular control
- Kuderedza mvura
- Electrolyte kupera
- Mamiriro ezvinhu akaipa
- Tsvina yakaneta
- Kuita basa idzva
Zvimwe zviitiko izvo zvakabatanidzwa nemisumbu inopinza zvinosanganisira kudzidzira mukupisa kukuru. Kutenda ndeyekuti mapundu emisumbu anonyanya kufanana panguva yekurovedza muviri mukati mekupisa nekuti jira rine mvura uye electrolyte (munyu, potassium, magnesium uye calcium).
Apo izvo zvinovaka muviri zvinowira kune mamwe mazinga, chiitiko chemasumbu chinowedzera. Nemhaka yekuti vatambi vanowanzoita kuti vawane mazamu mumusana-soro, pedyo nekumagumo (kana usiku huno) kushanda kwakasimba kana kwenguva yakareba, vamwe vanofunga kuti kusagadzikana kwemamiriro ezvinhu kunoguma mumakumbo.
Kutsvakurudza Kunobatsira Kururamisa Neuromuscular Control seCause of Cramps
Kunyange zvazvo izvi zvose zvidzidzo zviri kuongororwa, vatsvakurudzi vari kuwana humwe humwe uchapupu hwokuti "kuchinjwa kwehutachiona hwehutachiona" inyanzvi ndiyo inyanzvi yepathophysiological iyo inotungamirira kumashandiro ezvokuvhima-inobatanidza mutsara unopwanya (EAMC). Kushandiswa kweutachiona neuromuscular kunowanzoenderana neutsi hwekuneta uye kunoguma nekuvhiringidza kwemaviri kushamwaridzana nekudzivirira.
Maererano nekuongorora kwebhuku rakagadzirwa naMartin Schwellnus kubva kuYunivhesiti yeKapa, humwe uchapupu hunotsigira zvose "electrolyte kuderedza" uye "kuora mvura" inofungidzira kuti chinokonzerwa nemakumbo mapfumo pasi haisi kugutsikana. Akarongedza mabhuku anowanikwa anotsigira idzi dzidziso uye akawana zvikuru anecdotal kliniki anocherechedza uye imwe nyaya duku-kudzidzira kudzidza nezvidzidzo gumi chete. Akawanawo mamwe emakirini mana emakirini ekuongorora maitiro akajeka asingatsvaki "electrolyte kuderedza" uye "kupera mvura" anofungidzira sechikonzero chemakumbo emasumbu.
Mukudzokorora kwake, Schwellnus anogumisa kuti "electrolyte kuparara" uye "kupera simba" hazviiti kupa maitiro anonyatsooneka ekugadzirisa pathophysiological ekusimbisa uchapupu hwezvesayenzi hunogona kunyatsojekesa kutaura kwechipatara uye kutungamira kwekuvhima-kunobatanidza mishonga inoputika.
Anoenderera mberi kunyorera:
"Uchapupu hwesayenzi hwe" kuchinjwa kwehutano hwehutano "hunoenderana nehuchapupu hunotsvakurudzwa kubva kuongororo dzevanhu mumhando dzevanhu dzemasumbu, kuputika kwezvidzidzo muzvidzidzo zvechirwere, uye nhamba yekuongorora mhuka.Zvino zvakajeka kuti humwe uchapupu hunotsigira" "pfungwa inobvunzwawo, inotsvakurudza dambudziko iri kuunganidza iyo inotsigira ichi seyiyo pathophysiological inyanzvi yekugadzirisa maitiro ekugadzirisa-kushandiswa kwemisumbu inoputika (EAMC)."
Kurapa Muscle Cramps
Makumbo anowanzoenda ari oga asina kurapwa, asi aya mazano anooneka kuti anobatsira kukurumidza kuporesa:
Kudzivirira Muscle Cramps
Kusvikira tadzidza chinonyatsokonzera mitsipa yemisumbu, zvichange zvakaoma kutaura neine chivimbo chekudzivirira sei. Zvisinei, mazano aya anonyanya kurudzirwa nenyanzvi nevatambi zvakafanana:
Mishonga yakawanda yemisumbu haisi yakakomba. Kana mishonga yako yemakumbo yakaoma, kazhinji, nguva dzose kana yekushungurudza, ona chiremba wako.
Sources:
Chikonzero chekudzidzira muviri kunobatanidza muscle cramps (EAMC) - yakashandurwa neuromuscular control, dehydration kana electrolyte kubviswa? MP Schwellnus. British Journal of Sports Medicine 2009; 43: 401-408.
Muscle Cramp. The American Orthopedic Society for Sports Medicine. http://orthoinfo.aaos.org/topic.cfm?topic=A00200.
- Rega basa rakakonzera kupera.
- Nyorosa kutambanudza uye kuunganidza hutundu hwemakumbo.
- Batisisa mubatanidzwa wakatambanudzwa kusvikira ganda racho ramira.
- Kuvandudza mafungiro uye kudzivisa musimba kuneta
- Dzorera nguva dzose mushure mokuvhima
- Kushamwaridzana musati maita zvekuita
- Tambanudza mhuru yemukati: Mumiriri wakamira nemakumbo maviri akatarisa mberi, ruramisa gumbo rekumusoro.
- Tambanudza musungo wechipfuva: Gara negumbo rimwe rakanamatirwa uye rimwe rakananga kunze, rutsoka rwakarurama uye zvigunwe uye zvigunwe zvakasununguka. Unosendamira mberi zvishoma, rutsoka rworutsoka rwakajeka. (Dzokorora negumbo rakatarisana.)
- Tambanudza tsvina ye quadriceps: Paunenge wakamira, ibata musoro wetsoka noruoko rwakatarisana uye unyatsokwevera chitsitsinho kumatope. (Dzokorora negumbo rakatarisana.)