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Delta Wasanni

Ciwon tsoka bayan motsa jiki - haddasawa, alamomi, hanyoyin gwagwarmaya

Jin daɗi da raɗaɗin rauni na tsoka sananne ne ga kowa. Kamawa na faruwa ne saboda dalilai daban-daban. Mafi yawancin lokuta suna faruwa yayin wasanni masu aiki kuma suna da siffofi masu laushi da tsanani.

Wadanne tsokoki ne suka fi saurin kamawa?

  • Musclean maraƙi. Ya kasance a bayan ƙasan ƙafa;
  • Semitendinosus, biceps da ƙwayoyin semimembranosus. Bayan cinya;
  • Quadriceps. Gaban cinya;
  • Musclesarfin hannu;
  • Ƙafa;
  • Tsoka tare da kirji.

-Ungiyoyin haɗari

Babban rukuni shine, tabbas, 'yan wasa, ko kuma kowane mutum a yayin motsa jiki. Spasm yana faruwa yayin horo mai tsawo da awanni 4-6 bayanta.

Tsofaffi kuma suna da babban haɗarin kamuwa. Ana sauƙaƙa wannan ta ragewar halitta a cikin ƙwayar tsoka wanda ke faruwa bayan shekaru 40 kuma yana haɓaka tare da rage aiki.

Babban haɗari a cikin ƙananan yara. Kulawar tsoka yana da wahala a gare su, kuma spasm na iya farawa a kowane lokaci. 30% na mata masu ciki koyaushe suna fama da ciwon tsoka. Wannan na iya zama saboda nauyi mai ƙarfi a jiki da ƙimar ƙaruwa mai nauyi.

Abubuwan da ke haifar da kumburin tsoka

  • Mutane da yawa suna da raguwa, kuma sakamakon haka; overvoltage, ƙaruwa a yanayin zafi. Tare da gumi, ana sakin abubuwa da yawa daga jiki;
  • Wasu cututtukan da ke ci gaba kuma na iya zama dalilin;
  • Wani lokaci hypothermia;
  • Shan magunguna;
  • Nauyi;
  • Shan sigari, giya ko cin zarafin gishiri;
  • Mikewa ko cika nauyi da tsokoki;
  • A wasu lokuta, cutar jijiya ta zama.

Rashin gajiya da kulawar neuromuscular

Akwai kuskuren fahimta guda daya cewa ciwon tsoka bayan motsa jiki yana nufin haɓakar tsoka. Wannan sam ba daidai bane. Ta hanyar ciwo, jiki yana cikin sauri don sanarwa game da ƙananan lalacewa ko obalodi.

Wannan shine dalilin da yasa tsokoki suke buƙatar daidaitawa, abin da ake kira haɗin neuromuscular (ƙwaƙwalwa). Idan a da mutum yana da hannu cikin wasanni, to yana da ɗan jinkiri sosai don dawowa cikin sifa. Tsoffin da aka shirya suna ƙaruwa cikin sauri da sauri, sun zama masu ƙarfi da dawwama.

A wasu kalmomin, kulawar neuromuscular ya zama dole don idan da kowane dalili ya zama dole a katse ayyukan motsa jiki (rauni, ciki, da sauransu), murmurewar tsoka ya ninka saurin 3-4 fiye da na farko.

Rashin ruwa ko karancin lantarki

Yayin horo tare da gumi, jiki yana wahala da ruwa da gishiri. Musamman, mahimman ions: magnesium, potassium, calcium, sodium. Duk wannan na iya haifar da rashin ruwa gabaɗaya da zafin nama.

Rashin daidaitaccen ruwa yana haifar da lalacewar wutar lantarki. Wannan yana faruwa ba kawai lokacin wasa wasanni ba, har ma tare da ƙarancin amfani da ruwa. Canji a cikin maye gurbin ruwa-gishiri yana haifar da rashin aiki a cikin aikin gaba ɗayan kwayoyin, gami da tsokoki.

Sauran dalilai

A mafi yawan lokuta, kamuwa da cutar na da sauki, amma suna iya nuna rashin lafiya mafi tsanani. Game da tsananin ƙarfi da saurin bazuwa, ya zama dole a ga likita.

Dalilin na iya zama:

  • Osteochondrosis ko wasu cututtuka na tsarin musculoskeletal;
  • Take hakkin yawo;
  • Matsalar jijiya;
  • Rashin metabolism a cikin jiki;
  • Cutar thyroid;
  • Ingantaccen tsarin ruwa;
  • Rashin bitamin;
  • Ko illar shan wasu magunguna.

Kwayar cututtuka

Ba za a iya yin watsi da raunin motsi na tsokoki ba. Bambanci kawai a cikin kewayon tsanani shine daga ɗan ɗanɗanowa zuwa tsananin raɗaɗi mai zafi.

Yayin spasm, tsokoki suna matsewa, da ƙarfi, ko na al'ada. Orananan juyawa a ƙarƙashin fata na iya zama bayyane visibleunƙun lokacin yana ɗaukewa daga secondsan daƙiƙoƙi zuwa mintina 10-15.

Wani lokaci ya fi tsayi. Suna iya sake dawowa bayan wani ɗan gajeren lokaci, kuma idan ƙyama ta kasance mai tsanani, abubuwan jin zafi na iya ci gaba har zuwa kwanaki da yawa daga baya.

Yadda ake fada?

Taimako na farko da magani

A matsayinka na mai mulki, bayyanar cututtuka sun ɓace da kansu kuma basu buƙatar magani na musamman. Amma don dakatar da raunin girgiza, dole ne kuyi haka:

  • Dakatar da yin motsi wanda ke haifar da spasm;
  • Sannu a hankali shimfida da tausa sassan jikin da aka rage;
  • Gwada shakatawa da hutawa na minutesan mintuna;
  • Idan ciwon ya ci gaba, zaka iya amfani da kankara ko sanya bandeji daga bandeji na roba;
  • Idan za ta yiwu, kada a danƙa tsoka na ɗan lokaci.

Idan waɗannan ayyukan ba su ba da sakamakon da ake so ba, nan da nan ya kamata ku kira likita kuma ku fara magance dalilin raɗaɗin raɗaɗin.

Lokacin da likita yayi nazari, cikakken bayani game da ciwo zai kasance yana da mahimmanci ga ainihin ganewar asali. Yana da mahimmanci a amsa duk tambayoyin kamar yadda ya yiwu.

Rigakafin

Motsa jiki mafi inganci shine shimfida dukkan jiki. Kyakkyawan ɗumi-dumama na iya rage damar kamuwa da abubuwa har zuwa 80%. Bugu da ƙari, kuna buƙatar shimfiɗa tsokoki gaba da bayan horo.

Tausa mai kwantar da hankali shima rigakafi ne mai kyau. Zai fi kyau a yi amfani da mai yayin shafawa. Ba wai kawai suna sa aikin ya zama mai daɗi ba, amma suna haɓaka tsokoki tare da abubuwan alaƙa. Bayan aikin, wani abu mai dumi ya kamata a shafa wa ɓangaren jikin da ya shafa.

Da kuma shafa ƙafa da hannaye ana nufin yin tausa ne a wuraren da ke haɗa jikin mutum. Dumi-dumin wanka ma na taimakawa. Ruwan yana da babban tasirin tausa, kuma ƙara gishiri ko ganyayyaki suna inganta kayan ƙanshi kuma suna kwantar da jijiyoyi.

Abinci

Madara mai dumi (mai wadataccen sinadarin calcium) kafin kwanciya yana da kyau ga ciwon ciki. Kara yawan cin abincin da ke dauke da sinadarin magnesium da calcium.

Wannan zai ƙarfafa kayan haɗin kai.Yin amfani da shayi na ganye yana taimakawa. Wani lokaci dalilin yawan rikicewar jiki ya ta'allaka ne da tashin hankali, kuma kayan kwalliyar ganye suna cire shi.

Kuma ba shakka, ya kamata ku ware samfuran da aka gama, cin abinci mai gishiri, soyayyen, mai daɗi da mai mai yawa. Duk wannan yana ba da mafi ƙarancin bitamin ga jiki kuma yana rage saurin metabolism.

Kalli bidiyon: Maganin cutar HIV DA yardar Allah fisabilillahi. (Agusta 2025).

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