Cram quav feem ntau tshwm sim tam sim ntawd thiab ua rau mob hnyav thiab mob hnyav. Qhov mob no feem ntau kav ntev txog peb feeb. Taw thiab ntiv tes yog ib feem uas feem ntau ua rau mob thiab ntuav. Cov ko taw tuav tag nrho qhov hnyav ntawm lub cev txhua hnub, qee zaum los ntawm kev taug kev, sawv, lossis txav nrawm heev. Ib qho ntxiv, cov khau uas koj hnav yuav tsis haum koj txhais ko taw. Kev daws sai sai nrog cramps tuaj yeem pab nres qhov mob sai sai, txawm li cas los xij, yog tias mob caj dab ntau zaus, koj yuav tsum tau nqis tes ua ntxiv.
Kauj ruam
Ntu 1 ntawm 3: Tshem Tawm Cramps Tam Sim No
Kauj Ruam 1. Nres cov dej num
Yog tias koj tab tom qoj ib ce lossis ua ib yam haujlwm twg uas ua rau txhaws/cramps, nres tam sim ntawd.
Tsis txhob ua cov dej num txuas ntxiv uas ua rau koj ob txhais taw hnyav ntxiv, ua rau koj hnov mob thiab mob
Kauj Ruam 2. Ncab cov leeg nruj
Cov nqaij ntshiv tshwm sim tam sim ntawd thiab tsis tau xav txog, vim rov hais dua uas ua rau txhaws. Txhawm rau kom tsis txhob mob sai sai, cov leeg uas tau ntsib lawv yuav tsum tau ncab.
- Los ntawm kev ncab cov leeg, koj tiv thaiv nws kom tsis txhob nyob hauv qhov chaw nqaim lossis cog lus.
- Ncab cov nqaij ntshiv yog qhov ua tau zoo tshaj plaws yog tias koj tuaj yeem tuav nws li ntawm ib feeb (lossis ntev dua), kom txog thaum qhov quav pib nqes los yog rov ua haujlwm qis dua/nres. Koj yuav tsum tau rov ua qhov ncab yog tias cramp rov qab los.
- Cov hneev taw ntawm taw thiab ntiv taw yog thaj chaw feem ntau ua rau cramping.
- Ncab lub hneev taw ntawm koj txhais taw los ntawm rub koj cov ntiv taw thaum zaum, kom txog thaum koj xav tias ncab hauv lub koov. Tuav txoj haujlwm no rau 30 vib nas this thiab tso tawm. Yog tias cramp rov qab, rov ua kom rov zoo dua.
- Koj tseem tuaj yeem sim dov pob ntaus pob tesniv hauv qab koj txhais taw. Thaum zaum lossis sawv, siv qhov khoom no hauv qab ib qho taw, ko taw, thiab pob taws.
Kauj Ruam 3. Muab qhov hnyav tso rau ntawm txhais ceg uas tabkaum
Qhov no yog ib txoj hauv kev zoo rau ncab cov leeg, cov leeg, thiab ligaments uas ua rau cramping, xws li hauv lub koov lossis hauv cov ntiv taw.
Sai li koj pom tias koj txhais ceg lossis ntiv taw pib cramp, hloov txoj haujlwm kom koj tau so ntawm txhais ceg mob
Kauj Ruam 4. Mus ncig
Thaum koj qhov mob pib nqig, taug kev.
- Mus taug kev kom tiv thaiv tib thaj chaw kom txhob mob ntxiv. Tom qab cramp lossis spasm tshwm sim, cov leeg hauv thaj chaw ntawd tseem tuaj yeem raug kev txom nyem ua ntej lawv so tag nrho.
- Qhov no txhais tau tias koj yuav tsum nyob twj ywm thiab/lossis taug kev tsawg kawg peb feeb lossis ntev dua. Nco ntsoov tias thaj tsam uas muaj qhov quav tau so thiab tsis mob.
- Npaj kom taug kev yog tias qhov mob rov qab los thaum koj tso lub siab los ntawm qhov hnyav.
- Thaum qhov mob ploj mus, txuas ntxiv mus kom txog thaum koj cov leeg so. Ncab lub koov ntawm ko taw thiab ntiv taw. Muab phuam tso rau hauv av thiab sim khaws nws nrog koj cov ntiv taw.
- Ncab koj cov leeg pob txha kom pab daws kev mob plab. Yog xav tau, ua qhov no kom nthuav cov leeg, cov leeg, thiab cov leeg uas txuas rau pob taws. Txawm hais tias cov leeg nqaij leeg tsis mob, nws muaj txiaj ntsig los so lawv tom qab qhov mob tau rov zoo.
- Muab ib txhais ko taw tso rau hauv av, ntawm qhov deb li ntawm 1.2-1.3 m ntawm phab ntsa. Lean tiv thaiv phab ntsa thiab tuav ob txhais tes kom txog thaum koj hnov qhov ncab hauv koj cov leeg leeg. Khaws koj txhais taw ncaj rau hauv av. Tso nws tseg rau 30 vib nas this, tom qab ntawd rov ua dua yog tias qhov cramp ntaus dua. Ua qhov ncab no nrog koj lub hauv caug ncaj, tom qab ntawd khoov. Yog li, ob qho tib si ntawm cov leeg nqaij leeg yuav sib npaug sib luag.
Kauj Ruam 5. Taw zaws
Ntxiv rau kev ncab koj txhais taw lossis ntiv taw, tshem koj nkawm khau thiab thom khwm thiab maj mam zaws.
- Khaws koj txhais taw thiab cov ntiv taw ncab thaum koj zaws thaj chaw.
- Zaws koj txhais taw thiab saib rau cov leeg ua kom tawv nqaij. Siv koj tus ntiv tes xoo los zaws cov leeg no. Tej zaum koj yuav tsum tau nias ruaj khov kom hnov zoo. Mus txuas ntxiv rau tib qhov chaw kom txog thaum cov leeg pib so.
- Pib zaws ib puag ncig. Tom qab ntawd, rov qab mus rau lub ntsiab lus tseem ceeb. Zaws hauv cov lus tsa suab lossis zaws.
- Rub koj cov ntiv taw tuaj yog tias lawv rub qis lossis lub hauv paus ntawm koj txhais ko taw yog cramping.
- Rub cia kom ncab koj cov ntiv taw yog tias nws caws li nws rub tawm. Txuas ntxiv mus li ob mus rau peb feeb, lossis txog thaum koj xav tias cov leeg nruj tau so thiab tsis mob ntxiv lawm.
Kauj Ruam 6. Siv cua sov
Yog tias koj cov leeg nruj, qhov kub siab tuaj yeem pab txo qhov nro.
- Siv lub ncoo cua sov lossis cov pob kub uas siv pov tseg los ua qhov chaw los txo qhov nro ntawm cov leeg.
- Thaum qhov cramp tau thim rov qab, yog tias koj muaj mob ntxiv lawm, siv cov dej khov los daws qhov mob, cov leeg txhav.
Kauj Ruam 7. Siv dej khov
Siv cov dej khov tsis tu ncua rau ob peb hnub txhawm rau pab kho thaj chaw uas muaj qhov nqaim los ntawm kev siv ntau dhau, raug mob, lossis khau tsis raug.
- Tsis txhob siv dej khov ncaj qha rau ntawm daim tawv nqaij. Siv daim ntaub nyias nyias ntawm daim tawv nqaij thiab muab zuaj lossis lwm qhov dej khov. Qhov no tseem ceeb heev kom tsis txhob puas rau ntawm daim tawv nqaij.
- Siv dej khov rau 15 mus rau 20 feeb. Zuaj qhov chaw nqaim ob peb zaug hauv ib hnub txog li 2-5 hnub, lossis kom txog thaum qhov mob thiab qhov muag tau nqig.
- Siv dej khov rau hauv qab koj txhais taw thiab thaj tsam pob taws thaum koj sawv. Muab cov dej khov tso rau hauv 350-500 ml lub raj mis dej, tom qab ntawd muab tso rau hauv qab koj txhais taw thiab yob nws maj mam. Xyuas kom koj ruaj khov kom koj tsis txhob poob.
Kauj Ruam 8. So koj txhais taw
Kev mob thiab mob plab tuaj yeem tshwm sim los ntawm ntau qhov sib txawv, suav nrog kev raug mob lossis siv ntau dhau.
- Cov taw yog tsim los ntawm ntau yam txheej txheem ntawm cov pob txha, ligaments, tendons, thiab cov leeg. Tag nrho cov no tuaj yeem ua rau qaug zog lossis raug mob, ua rau mob, txhaws, thiab mob.
- Mob ceg thiab mob los ntawm ob qho kev raug mob thiab siv ntau dhau feem ntau teb zoo rau so.
- Tsis muaj lub sijhawm pom zoo qhia lub sijhawm kom so koj txhais taw yog tias qhov cramps tshwm sim los ntawm kev siv ntau dhau. Koj tsuas yog yuav tsum tau them sai sai rau theem ntawm qhov mob thiab ua raws li kws kho mob cov lus qhia. So kom ntau li ntau tau.
- Cov kev so no suav nrog kev nyob deb ntawm kev sawv lossis taug kev tas li, zam kev khau lossis khau uas yuav ua rau mob, lossis nres cov haujlwm uas ua rau koj txhais ko taw ntau hnub.
- Yog tias koj raug qee yam raug mob, ua raws koj tus kws kho mob cov lus qhia kom so koj txhais taw.
Ntu 2 ntawm 3: Tiv Thaiv Kev Mob Tom Ntej
Kauj Ruam 1. Ua haujlwm tas li
Kev tawm dag zog ib txwm pab ua kom cov leeg nyob zoo.
- Maj mam nce qhov kev siv ntawm koj lub zog aerobic los pab ua kom cov leeg, cov leeg, thiab cov leeg ntawm koj ob txhais ceg thiab txo qis. Ua luam dej yog ib qho kev tawm dag zog aerobic zoo rau kev kho mob thiab teeb meem hauv ob txhais ceg yam tsis ua rau lawv thiab pob qij txha.
- Ua haujlwm ntawm txhim kho koj lub cev muaj zog. Koom nrog kev ncab thiab ua kom yooj yim, ob qho tib si ua ntej thiab tom qab koj tawm dag zog.
- Yog tias koj ib txwm ua haujlwm ib txwm muaj, ntsuas qhov niaj zaus los txiav txim seb puas muaj ib yam dab tsi pab txhawb rau qhov mob.
Kauj Ruam 2. Hnav cov khau txhawb nqa
Xaiv cov khau uas haum zoo nyob ib puag ncig ntawm ko taw, muaj lub hauv paus ruaj khov thiab lub hauv paus, thiab tuaj yeem txhawb nqa ko taw kom raug.
- Nkawm khau yog ib daim ntawv uas khiav hauv qab ntawm khau. Cov lev no tsis pom, yog li koj yuav tsis paub yog tus tsim khoom siv lawv. Yog tias cov khau xav tias limp thiab khoov yooj yim hauv nruab nrab, nws zoo li cov khau tsis muaj hauv qab.
- Cov ntaub qhwv pob taws kuj tseem tsis pom, tab sis koj tuaj yeem kuaj pom nws lub xub ntiag los ntawm nias sab saum toj nruab nrab ntawm thaj chaw pob taws. Yog tias ntu no yooj yim nias, nws txhais tau tias lub pob luj taws siv tsis muaj zog heev. Qhov ruaj khov thiab txhawb nqa lub pob luj taws ntau dua, nws yuav nyuaj rau nws nias.
- Ntau lub khw muag khau muaj cov kws tshaj lij uas tuaj yeem ntsuas koj lub ko taw loj thiab nrhiav cov khau haum rau koj.
Kauj Ruam 3. Hloov cov khau looj plab hlaub
Tiv thaiv qhov mob pob taws thiab pob zeb fasciitis los ntawm kev muab cov khau pov tseg nrog cov khau thiab pob taws.
- Hnav tawm ib leeg thiab pob tw lev ua rau muaj kev txav tsis zoo, yog li cov khau poob qee qhov nws muaj peev xwm los txhawb nqa taw. Pov tseg cov khau qub thiab hloov lawv nrog cov tshiab rau kev txhawb nqa zoo.
- Nco ntsoov tias pob taws yuav ua rau ntiv taw rov qab thiab ntiv taw ntiv taw.
Kauj Ruam 4. Khaws taw thiab ntiv taw kom yoog raws
Ua kom yooj yim ua ntu zus tuaj yeem pab tiv thaiv kev mob plab.
- Ua kom muaj kev yoog raws thiab lub zog ntawm koj ob txhais ceg los ntawm kev tsa lawv nyob hauv txoj haujlwm ncab, zoo li yog koj tab tom mus taw. Tuav rau tsib vib nas this thiab rov ua dua kaum zaug. Ua nws ntawm ob txhais ceg.
- Sim leaning tiv thaiv phab ntsa lossis lwm qhov chaw uas tuaj yeem txhawb koj qhov hnyav thiab tiptoe zoo li tus neeg seev cev ua las voos. Tuav txoj haujlwm no rau tsib feeb thiab rov ua dua kaum zaug, tom qab ntawd ua tib yam rau lwm ceg.
- Los ntawm txoj haujlwm zaum, taw ntiv taw, tab sis lub sijhawm no khoov cov ntiv taw sab hauv. Tuav tsib feeb, rov ua dua kaum zaug, tom qab ntawd ua tib yam ntawm lwm ceg.
- Dov lub pob golf raws lub hauv paus ntawm ko taw rau ob feeb, tom qab ntawd ua nws ntawm lwm tus taw.
- Muab ob peb pob zeb (txog 20 daim) tso rau hauv pem teb ces khaws lawv ib leeg los ntawm ib qho siv koj cov ntiv taw. Muab nws tso rau hauv lub tais lossis lwm lub thawv. Hloov mus rau lwm ceg thiab rov ua qhov haujlwm no.
Kauj Ruam 5. Taug kev barefoot ntawm cov xuab zeb
Txawm hais tias qee qhov xwm txheej qhia lwm yam, ceg thiab ntiv taw cramps tuaj yeem pab nrog qhov kev tawm dag zog no.
Taug kev barefoot ntawm cov xuab zeb pab ntxiv dag zog rau cov ntiv tes thiab cov leeg me me ntawm ko taw thiab pob taws. Tsis tas li ntawd, ob txhais taw kuj yuav maj mam zaws
Kauj Ruam 6. Nyob twj ywm dej
Lub cev qhuav dej yog ib qho ua rau mob hauv caug.
- Haus dej ua ntej thiab tom qab tawm dag zog, thiab thoob plaws ib hnub kom ntseeg tau tias koj tau txais cov kua txaus.
- Sim haus dej los yog haus dej electrolyte; Ib qho ntawm feem ntau ua rau cramps yog qhov tsis txaus electrolyte.
- Koj tseem tuaj yeem nqa ib khob dej thaum hmo ntuj los daws qhov mob uas tuaj yeem tshwm sim thaum pw tsaug zog.
Kauj Ruam 7. Noj zaub mov kom zoo
Kev noj zaub mov yog ib feem tseem ceeb ntawm kev ua kom koj cov leeg nqaij thiab lub cev ua haujlwm tau zoo, nrog rau txo cov teeb meem xws li mob plab.
Cov leeg siv cov poov tshuaj, calcium, thiab magnesium. Siv cov khoom noj xws li txiv tsawb, khoom siv mis nyuj, zaub tshiab, thiab txiv ntseej
Ntu 3 ntawm 3: Nrhiav Kev Kho Mob
Kauj Ruam 1. Tam sim kho mob yog tias tsim nyog
Yog tias koj qhov mob hnyav lossis koj txhais taw swell, mus ntsib kws kho mob sai li sai tau.
- Kuj nrhiav kev kho mob yog tias koj tsis tuaj yeem taug kev lossis txhawb nqa qhov hnyav ntawm koj txhais taw.
- Yog tias ib qho twg ntawm daim tawv nqaij tawg tau mob lossis koj pom muaj tus kab mob, nrhiav kev kho mob tam sim.
- Cov tsos mob ntawm tus kab mob no suav nrog liab liab, sov lossis hnov qab thaum ib feem raug kov, lossis ua npaws ntau dua 37.7 ° C.
- Tam sim nrhiav kev kho mob yog tias koj qhov mob tseem mob ntxiv thaum mob thiab koj muaj ntshav qab zib.
Kauj Ruam 2. Ua tib zoo saib rau txhua qhov tshwm sim muaj feem cuam tshuam nrog
Yog tias muaj kev hloov pauv hauv ib cheeb tsam twg, lossis yog tias koj ob txhais ceg mob heev thiab ntuav, teem sijhawm nrog koj tus kws kho mob kom lawv kuaj xyuas.
Saib xyuas cov tsos mob xws li liab, o, kub hnyiab, loog, tingling, lossis rhiab rau qhov kov. Mus ntsib kws kho mob yog tias muaj cov tsos mob no tshwm sim
Kauj Ruam 3. Kuj mus ntsib kws kho mob yog tias qhov mob plab tseem nyob
Cramps thiab mob uas txuas ntxiv rau ntau tshaj li ib lub lim tiam, txawm tias koj tau so thaj chaw teeb meem thiab siv pob khov los tsis yog, yuav tsum tau tshuaj xyuas los ntawm kws kho mob.
Ntev ntev hauv ib lossis ob txhais ceg tuaj yeem qhia qee yam mob lossis yam mob uas ua rau muaj teeb meem
Kauj Ruam 4. Xav txog lwm yam ua tau
Pab koj tus kws kho mob ntsuas lwm qhov laj thawj ua rau mob caj dab ntev. Nov yog qee qhov kev kho mob uas tuaj yeem ua rau mob ceg thiab mob:
- Qhov txawv txav ntawm lub cev electrolytes.
- Lub cev qhuav dej tshwm sim los ntawm qhov xav tau kev nce dej thiab/lossis kev siv electrolyte.
- Cov thyroid tsis meej.
- Vitamin D tsis txaus.
- Kab mob hauv lub raum, suav nrog nyob rau theem pib nrog rau cov uas mob hnyav dua thiab xav tau kev lim ntshav.
- Mob ntshav qab zib, ob hom 1 thiab hom 2.
- Kab mob ntawm cov hlab ntsha peripheral.
- Mob caj dab, ob leeg mob rheumatoid thiab osteoarthritis.
- Gout, uas feem ntau tsis ua rau mob sai sai tab sis ua rau mob hnyav thiab mob hnyav.
- Qhov siab los ntawm qhov txias lossis tso rau hauv av, tshwm sim los ntawm kev ua haujlwm nyob rau qhov xwm txheej uas txhais taw raug cuam tshuam tas li rau qhov txias lossis sov sov, xws li 15 ° C, tab sis ntub tas li.
- Kev puas siab puas ntsws, ib leeg los yog ua ke ntawm cov hlab ntsha.
- Lub paj hlwb tsis xws li Parkinson's, ntau yam sclerosis, Huntington tus kab mob, thiab cov leeg nqaij dystonia.
- Cev xeeb tub, nrog mob thiab ceg mob feem ntau hauv peb lub hlis thib peb. Txawm li cas los xij, nws tseem tuaj yeem tshwm sim txhua lub sijhawm hauv poj niam cev xeeb tub.
Kauj Ruam 5. Ua raws txhua tus kws kho mob cov lus qhia
Qee qhov xwm txheej teev tseg saum toj no tuaj yeem kov yeej tau yooj yim.
- Piv txwv li, kho koj li dej kom txaus thiab/lossis hom dej haus uas koj haus tuaj yeem yog cov kauj ruam yooj yim los daws qhov teeb meem. Noj cov tshuaj vitamin D thaum qhia los ntawm koj tus kws kho mob.
- Ua raws li kws kho mob cov lus qhia los daws qhov teeb meem. Nws cov lus qhia yuav xav tau kev tshuaj xyuas txuas ntxiv, hloov kho tshuaj, lossis xa mus ntsib kws tshaj lij.
Kauj Ruam 6. Txheeb xyuas keeb kwm kev kho mob
Koj tus kws kho mob yuav tuaj yeem hloov kho qee yam tshuaj uas yuav ua rau mob plab.
- Qee qhov piv txwv ntawm cov tshuaj uas tuaj yeem ua rau ua rau txhais ceg thiab ntiv taw cramps suav nrog furosemide, donepezil, neostigmine, raloxifene, tolcapone, albuterol, thiab lovastatin. Cov npe no tsuas yog piv txwv. Yog tias koj tab tom noj tshuaj sib txawv uas xav tias cuam tshuam nrog mob plab, tham nrog koj tus kws kho mob.
- Tsis txhob kho tus kheej cov tshuaj. Koj tuaj yeem hloov kho koj cov tshuaj txhawm rau daws teeb meem lossis siv lwm cov tshuaj raws li tshuaj uas ua rau mob plab, tab sis nco ntsoov tias koj ib txwm nug koj tus kws kho mob kom pab.
