IiCramps Zomlenze Wasebusuku: I-El Paso Back Clinic

Ukulala phantsi kwi-sofa okanye ebhedini xa umlenze ongezantsi ubamba ngokuziva okukhulu kunye neentlungu ezingayekiyo, kwaye umsipha unokuba nzima ukuwubamba. Xa uzama ukuhambisa umlenze, uziva ukhubazekile. Ukuqaqanjelwa komlenze wasebusuku, okubizwa ngokuba kukuqhawuka kwezihlunu okanye Amahashe eCharley, kwenzeka xa umlenze omnye okanye ngaphezulu kwemisipha yomlenze uqina ngokungaqhelekanga. Abantu ngabanye banokuvuka okanye balele xa i-cramp yomlenze ibetha. Unyango lweChiropractic, Uxinzelelo, kwaye unyango lwe-massage lunokunceda ukukhulula iimpawu, ukunweba kunye nokukhulula imisipha, nokubuyisela umsebenzi kunye nempilo.

IiCramps Zomlenze Wasebusuku

Iintlungu zomlenze wasebusuku zihlala zichaphazela i-gastrocnemius / ithole lomsipha. Nangona kunjalo, banokuchaphazela imisipha phambi kwethanga / i-quadriceps kunye nomva wethanga / i-hamstrings.

• Ngokuqhelekileyo, isihlunu esiqinileyo siphumla ngaphantsi kwemizuzu eyi-10.
• Umlenze kunye nendawo inokuvakala ibuhlungu kwaye ithenda emva koko.
• Ukuxhaphaka kwethole ebusuku kunokubangela iingxaki zokulala.
• Iintlungu zemilenze yasebusuku zixhaphake kakhulu phakathi kwabasetyhini kunye nabantu abadala.

Izizathu

Akukho nobangela/zizizathu ezaziwayo, nto leyo eyenza ukuba iimeko ezininzi zibe yidiopathic. Nangona kunjalo, kukho izinto ezaziwayo ezinokunyusa umngcipheko. Oku kunokubandakanya:

Ukuhlala Nokuma ixesha elide

• Ukuhlala unqumle imilenze okanye iinzwane ezijongwe ixesha elide zenza mfutshane/kutsale izihlunu zethole, nto leyo enokubangela ukukrala.

Ukuma kunye nokuma ixesha elide

• Abantu abame ixesha elide badla ngokuba neecramps zasebusuku kwimisipha ecinezelekileyo.

Ukugqithiswa kwemisipha

• Ukuzilolonga kakhulu kunokudala isihlunu esisebenza kakhulu kwaye kunokuba negalelo kwiicramps.

Ukungaqhelekanga koMsebenzi weNerve

• Iintlungu zomlenze zihambelana nokunyuka, ukubonakaliswa kwemithambo-luvo engaqhelekanga.

Ukunqongophala koMzimba/uMzimba

• Izihlunu kufuneka zolulwe rhoqo ukuze zisebenze ngokuchanekileyo.
• Ukungabikho kokusebenza komzimba ixesha elide kwenza buthathaka izihlunu, nto leyo eyenza kube lula ukuba sengozini.

Ukunciphisa iTendons

• Imisipha, edibanisa imisipha kunye namathambo, iyancipha ngokwemvelo ngokuhamba kwexesha.
• Ngaphandle kokuzolula, oku kunokukhokelela kwi-cramping.
• Iicramps zinokunxulumana nendawo yonyawo xa ulele, iinyawo kunye neenzwane zisuka kude nomzimba, ezaziwa ngokuba i-plantar flexion.
• Oku kunciphisa izihlunu zethole, nto leyo eyenza kube lula ukukrala.

Imilenze yomlenze ebusuku ayinakwenzeka ukuba ibe ngumqondiso wesifo esibi kakhulu, kodwa inxulunyaniswa nezi meko zilandelayo:

• Ukuphazamiseka kwe-Musculoskeletal.
• Imiba yesakhiwo - iinyawo ezithe tyaba okanye i-spinal stenosis.
• Iziphazamiso zeMetabolic ezifana nesifo seswekile.
• Ukukhulelwa.
• Amayeza - i-statins kunye ne-diuretics.
• Iziphazamiso zemithambo-luvo, njengesifo se-motor neuron okanye i-peripheral neuropathy.
• Ukuphazamiseka kwe-Neurodeergenerative.
• Isibindi, izintso, kunye neemeko ze-thyroid.
• Iimeko zentliziyo.

I-Chiropractic kunye noNyango loMzimba

Ukuvuselelwa nge-chiropractic, i-massage, kunye nonyango lomzimba luxhomekeke kubunzima bokulimala kunye nemeko. Isicwangciso sonyango lwe-chiropractic sinokubandakanya oku kulandelayo:

• Ukuzolula izihlunu zethole.
• Imithambo eYolulelweyo ekuJoliswe kuyo.
• Inkqubela phambili yokuzivocavoca ithole - inkqubo yokwelula kunye nokuguquguquka rhoqo iya kwandisa uluhlu lokunyakaza kunye nokuthintela ukulimala kwethole elizayo.
• Ukuqengqeleka kwegwebu - ukuziphulula ngobunono nge-roller ye-foam kunokunceda ukunciphisa i-spasms kunye nokuphucula ukujikeleza kwegazi.
• I-massage ye-Percussive.
• Ukuzivocavoca ukuqinisa imisipha kuya kwakha amandla emisipha kunye nokulungelelanisa ukukhusela ukulimala kwexesha elizayo.

Unyango lwasekhaya lunokubandakanya:

Gcina ukuNinziswa kwamanzi

• Ulwelo luvumela ukusebenza kwemisipha eqhelekileyo.
• Abantu banokufuna ukulungelelanisa ukuba bungakanani ulwelo oluselwayo ngokusekelwe kwimozulu, ubudala, inqanaba lomsebenzi, kunye namayeza.

Guqula iNdawo yokulala

• Abantu kufuneka bakuphephe ukulala kwindawo apho iinyawo zijonge ezantsi.
• Zama ukulala ngomqolo ngomqamelo emva kwamadolo.

Ukuziphulula umzimba

• Ukuphulula izihlunu ezichaphazelekayo kuya kubanceda bakhululeke.
• Sebenzisa esinye okanye zombini izandla okanye i-massage gun ukuze uxove kwaye ukhulule imisipha ngobunono.

Ukunxibelelana

• Izahlulo ezahlukeneyo ziya kugcina unyango, zincede ukugcina izihlunu zikhululekile kwaye zibuyisele imisipha.

Umjikelo omileyo

• Imizuzu embalwa ye-pedaling elula inokunceda ukukhulula imisipha yomlenze ngaphambi kokulala.

Ukuhamba ngezithende

• Oku kuya kuvuselela izihlunu kwelinye icala lethole, kuvumela amathole ukuba aphumle.

Izihlangu ezixhasayo

• Izihlangu ezingafanelekanga zinokwenza imiba ibe mandundu ngemithambo-luvo kunye nezihlunu ezinyaweni nasemilenzeni.
• I-Orthotics inokunceda.

Ukusetyenziswa kobushushu

• Ubushushu buyakwazi ukuthomalalisa izihlunu eziqinileyo kwaye kwandisa ukuhamba kwegazi kwindawo.
• Faka itawuli eshushu, ibhotile yamanzi, i-pad yokufudumeza, okanye i-muscle topical cream kwindawo echaphazelekayo.
• Ibhafu efudumeleyo okanye ishawa (ukuba ikhona, i-shower massage setting) inokunceda.

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Iimfihlo zeSciatica zityhiliwe

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Ucaphulo

Allen, uRichard E, kunye noKarl A Kirby. “Imilenze yasebusuku iyanuka.” Ugqirha wosapho waseMelika vol. 86,4 (2012): 350-5.

Butler, JV et al. "Imilenze yemilenze yasebusuku kubantu abadala." Ijenali yezonyango yesidanga sokuqala vol. 78,924 (2002): 596-8. doi:10.1136/pmj.78.924.596

Garrison, Scott R et al. "I-Magnesium ye-cramps ye-skeletal muscle." I-Database ye-Cochrane yophononongo olucwangcisiweyo vol. 2012,9 CD009402. Sep 12, 2012, doi:10.1002/14651858.CD009402.pub2

Giuffre BA, Black AC, Jeanmod R. Anatomy, Sciatic Nerve. [Ihlaziywe ngo-2023 ngoMeyi 4]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK482431/

Handa, Junichi, et al. "IiCramps zomlenze wasebusuku kunye ne-Lumbar Spinal Stenosis: iSifundo esiPhambili kwiCandelo loLuntu." Ijenali yeHlabathi yezamayeza jikelele vol. 15 7985-7993. Nov 1 2022, doi:10.2147/IJGM.S383425

Hsu D, Chang KV. Uxinzelelo lweGastrocnemius. [Ihlaziywe ngo-2022 ngo-Agasti 22]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK534766/

Abasebenzi beKliniki yaseMayo. (2019). Iintlungu zomlenze ebusuku. mayoclinic.org/symptoms/night-leg-cramps/basics/causes/sym-20050813

Monderer, uRenee S et al. “Imilenze yasebusuku iyanuka.” Ingxelo yeNeurology yangoku kunye neNeuroscience vol. 10,1 (2010): 53-9. doi:10.1007/s11910-009-0079-5