Oh, yu geht dis muscle kramps tu? (Muscle Cramps) Lɛ wi tɔk bɔt dis!

Sɔntɛnde, yu kin gɛt kramp na yu leg wantɛm wantɛm, ɔ yu kin gɛt tayt tayt mɔsul na yu bak ɔ yu an, ɛn yu kin fil pen we yu nɔ go ebul fɔ bia? Ɔ yu dɔn ɛva gɛt fɔ grap na yu slip bikɔs yu leg bin de shek shek wantɛm wantɛm? Dis na sɔntin we bɔku pipul dɛn kin gɛt. Wi kin kɔl dis mɔsul twitch ɔ kramp . insay mεdikal tεm dεm, dεn kכl dis bak `(Muscle Cramps)` כ `(Muscle Spasms)`. Lɛ wi tɔk bɔt dis smɔl mɔ tide.

Wetin na Mɔsul Kram?

Fɔ tɔk am simpul wan, di mɔsul we de twitch na we wan mɔsul na yu bɔdi tayt wantɛm wantɛm, kɔntrakt, dɔn i rilaks fɔ shɔt tɛm we yu nɔ ebul fɔ kɔntrol am. Dis na nɔmal tin ɛn i kin rili kɔmɔn. Sɔntɛnde, i kin bi smɔl pat pan wan mɔsul, ɔ i kin bi di wan ol mɔsul. Sɔntɛnde, i kin bi sɔm mɔsul dɛn togɛda.

Dɛn mol ya kin apia ɛnisay na yu bɔdi, bɔt di say dɛn we yu kin si dɛn pas ɔl na:

• Spinal stenosis: Bɔrku pipul dɛn kin gɛt spinal stenosis.
• Tingling na di an: Sɔntɛnde dis kin apin na di fɔs an.
• Fɔ rɔl di mitbɔl na di leg: Dis na sɔntin we bɔku pipul dɛn dɔn ɛkspiriɛns, mɔ di rɔl we di bɔl dɛn na dɛn fut de rɔl.
• Nek stiffness: Sɔntɛnde, di nɛk kin fil lɛk se i stɔp na wan say.
• Rolling of meatballs na di chɛst.
• Rolling of meatballs na di bɛlɛ.
• Rol di mitbol dɛn rawnd di rib dɛn.

Udat kin gɛt dɛn mitbɔl twist ya pas ɔlman?

Infakt, mɔsul kramp kin apin to ɛnibɔdi, ɛnitɛm. Dɛn nɔ kin apin nɔmɔ we yu de waka, sidɔm, du ɛksɛsayz, bɔt dɛn kin apin bak we yu de slip. Sɔm pipul dɛn de we kin gɛt dis sik ɔltɛm, ɛn ivin we dɛn du smɔl tin, dat kin mek dɛn mɔsul dɛn kramp.

Dɛn pipul ya kin de pan denja mɔ fɔ gɛt mitbɔl:

• Atlet dɛn: Dis kin apin to pipul dɛn we de ɛksesaiz ɔltɛm, rɔn, ɛn jomp.
• Smɔl pikin dɛn: Na bikɔs dɛn bon dɛn stil de gro.
• Mama dεm we gεt bεlε: Dis kכndyushכn kin apin wit chenj dεm na di bכdi.
• Pipul dɛn we dɔn pas 65 ia: Dis kin apin as di mɔsul dɛn de wik we dɛn de ol.
• Pipul dɛn we fat: If yu bɔdi wet pasmak, dat kin mek di mɔsul dɛn gɛt mɔ prɛshɔn.

Yu tink se i siriɔs fɔ rol mitbɔl?

Bɔku tɛm, natin nɔ de fɔ wɔri bɔt we i kam pan fɔ rɔl mitbɔl. I go go fɔ insɛf afta sɔm tɛm. Bɔt, insay sɔm kes dɛn we nɔ kin apin so ɔltɛm, ., We yu mɔsul dɛn de shek shek ɔltɛm, dat kin bi sayn fɔ wan ɔndalayn nervɔs sistɛm disɔda. Dɛn tin ya kin afɛkt yu bren, we kin ɛp fɔ kɔntrol di we aw yu mɔsul dɛn de muv. dis mכsul kכntrikshכn we dεn nכ kכntro we wan nyurolכjik dizכrd de kכz dεn kכl am ``Dystonia.''

So, if yu gɛt mɔsul dɛn we de shek shek ɔltɛm, wit ɔda sayn dɛn lɛk we yu de fil bad bad wan, we yu mɔsul dɛn wik, ɔ we i nɔ izi fɔ mek yu muv fayn fayn wan , yu fɔ rili go to dɔktɔ. Dɔn dɛn kin no if yu gɛt ɔndalayn nyurolɔjik prɔblɛm.

Wetin na di sayn dɛn we pɔsin kin gɛt we i de grind mit?

Di we aw pɔsin kin fil we i gɛt sprain kin difrɛn smɔl frɔm wan pɔsin to ɔda pɔsin. Sɔntɛnde, i kin fil lɛk se di sprain jɔs de jomp ɔ bounce. Sɔntɛnde, yu kin si di sprain frɔm insay. Bɔt if i rili bad , di wan ol sprain kin tayt wantɛm wantɛm ɛn i kin mek i fil pen. (Bɔku pipul dɛn kin gɛt dis we dɛn leg dɛn kin swɛt.) If di pen bad bad wan, i kin gɛt smɔl pen ɔ brus na di say fɔ wan ɔ tu dez.

Imajin, yu de slip fayn na mɔnin, ɛn wantɛm wantɛm yu wek de ala wit di ia na yu leg tinap. Ɛn afta dat, i at fɔ go bak fɔ slip wit da pen de, nɔto so?

If yu twitch na bikɔs ɔf nyurolɔjik disɔda, yu kin gɛt ɔda sayn dɛn bak lɛk:

• Pen we de kɔntinyu fɔ de na di bɔdi.
• Wiknɛs we di mitbɔl dɛn gɛt.
• Kɔndishɔn dɛn lɛk fɔ paralayz.
• Di limb dɛn we de na di an ɛn fut dɛn kin swɛla.
• I nɔ izi fɔ mek yu bɔdi balans.
• Nɔ ebul slip.
• Di we aw pɔsin nɔ de si fayn.

Wetin mek dɛn mit ya de rɔl rawnd? Wetin na di rizin dɛn?

Masta sabi pipul dɛn nɔ kin tɔk fɔ tru wetin mek sɔm pipul dɛn kin gɛt mɔ flatulɛns pas ɔda wan dɛn. Bɔt bɔku tɛm, wan ɔ mɔ pan dɛn tin ya kin mek dis apin:

• Nɔ strɛch inof: I impɔtant fɔ strɛch bifo ɛn afta yu dɔn du ɛksɛsayz. If yu nɔ du dat, dat kin mek yu mɔsul dɛn tayt.
• Mɔsul dɛn taya: Dis kin apin we di mɔsul dɛn taya afta dɛn dɔn wok, tinap, ɔ du ɛksɛsayz fɔ lɔng tɛm.
• We yu de du ɛksasaiz we di ples wam pasmak: We yu de du ɛksɛsayz pan de dɛn we rili wam, yu de swet mɔ, ɛn dis kin mek yu bɔdi nɔ gɛt wata ɛn ilɛktrɔlayt. Dɛn kin kɔl dis bak ``Hɛt kramp.''
• Di wata we de kɔmɔt na yu bɔdi: We yu nɔ drink bɛtɛ wata insay di de na ɔda men tin we kin mek yu gɛt wata. Wata impɔtant fɔ mek wi bɔdi wok fayn.
• Ilɛktrɔlayt imbalans: .Dis min se di minral dɛm na di bɔdi lɛk potashɔm, magnɛsiɔm, ɛn kalsiɔm, tu smɔl ɔ tu bɔku. Dɛn tin ya impɔtant fɔ mek di mɔsul dɛn kɔntrakt ɛn rilaks.
• Stress: Nɔ sɔprayz, strɛs kin mek bak mitbɔl tayt ɛn fɔdɔm.
• Fɔ du ɛksɛsayz tranga wan wan tɛm: I nɔ fayn bak fɔ ɛksesaiz tumɔs wan tɛm.

If yu gɛt leg kramp, mɔ na nɛt (nocturnal leg cramps), dɛn tin ya kin de mek yu gɛt am:

• Fɔ sidɔm fɔ lɔng tɛm (fɔ ɛgzampul, pipul dɛn we de wok na ɔfis).
• Tumɔs wok fɔ mitbɔl.
• Wok tinap pan had say lɛk kɔnkrit flo.
• Sidɔm na di rɔng pozishɔn.

Aw dɔktɔ dɛn kin no bɔt dis?

We yu go to dɔktɔ, apat frɔm we yu aks bɔt yu sik dɛn ɛn di mɛrɛsin dɛn we yu de tek, dɛn kin aks dɛn kwɛstyɔn dɛn ya:

• "Aw bad yu de fil di pen?"
• "Ustɛm dɛn mitbɔl ya kin tɔn ɔp?"
• "Aw lɔŋ i dɔn pas we yu las kam?"
• "Aw yu de fil wen di mitbol de rol?"
• "Wetin dis bigin?"

Bay di ansa we yu gi to dɛn kwɛstyɔn ya, di dɔktɔ kin disayd if dis na nɔmal tin ɔ if dɛn nid fɔ du ɔda tɛst.

Aw yu kin trit pɔsin we de grind mit?

No patikyula mɛrɛsin ɔ vaysin nɔ de we go stɔp di mitbɔl fɔ rɔl wan tɛm. Bɔt sɔm tin dɛn de we yu kin du fɔ mek yu fil fri insay da tɛm de:

• Strech di say we yu de pen jisnɔ: Fɔ ɛgzampul, if yu leg de na bunion, kip yu leg stret ɛn pul yu fut finga dɛn jisnɔ kam to yu.
• Masaj di say we yu de pen jisnɔ wit yu an ɔ masaj rɔla.
• Stand op ɛn waka rawnd smɔl.
• Put ɔt wata bɔtul ɔ ays pak. (Sɔm pipul dɛn lɛk ɔt, sɔm pipul dɛn lɛk kol. Du ɛnitin we yu fil fayn fɔ yu.)
• Yu kin tek wan mɛrɛsin we de mek yu nɔ fil pen (e.g. `(Ibuprofen)`, `(Acetaminophen)`). Bɔt i nɔ fayn fɔ tek dɛn tin ya ɔltɛm, tek dɛn akɔdin to dɔktɔ advays.

Impɔtant: If yu gɛt bɔku bɔku mɔsul dɛn we de shek shek bad bad wan, i go fayn fɔ go to dɔktɔ fɔ no wetin de mek yu gɛt am. Sɔntɛnde, dɔktɔ dɛn kin gi yu mɛrɛsin fɔ mek yu mɔsul dɛn rilaks. Bɔt dɛn mɛrɛsin ya kin mek yu gɛt sayd ɛfɛkt lɛk fɔ slip, diziz, ɛn nɔys, so yu fɔ tɔk to yu dɔktɔ bifo yu disayd if yu fɔ yuz dɛn fɔ lɔng tɛm.

Wetin go apin if yu kɔntinyu fɔ tɔn di mitbɔl dɛn?

As yu de ol, yu kin gɛt blo at ɔltɛm ɛn bɔku tɛm. Bɔt nɔ wɔri. As wi bin dɔn tɔk bifo tɛm, tin dɛn de we yu kin du fɔ mek dis nɔ apin. If yu du dɛn kɔrɛkt wan, yu kin ridyus di risk fɔ blo.

Wetin dɛn kin du fɔ mek mitbɔl nɔ rɔl?

Bikɔs mit grinda kin apin ɛnitɛm, i nɔ kin izi fɔ mek yu nɔ du am kpatakpata. Sɔm tin dɛn de we wi nɔ go ebul fɔ chenj, lɛk yu ej. Bɔt tin dɛn de we yu kin du fɔ ridyus di prɔblɛm we yu gɛt:

• Du ɛksɛsayz ɔltɛm we de mek yu ebul fɔ chenj chenj.
• Tray fɔ mek yu bɔdi gɛt gud bɔdi.
• Stret yu mɔsul dɛn ɔltɛm, mɔ di wan dɛn we de fil lɛk se dɛn de rɔl ɔltɛm.
• Drink bɔku wata ɔl di de. At least 8 glas wata fɔ drink.
• Nɔ du ɛksɛsayz we di ples wam pasmak.
• Wear kɔmfyut sus we fit yu fayn fayn wan.
• Mek yu gɛt wɛlbɔdi wet fɔ yu ayt.
• Sɔm mɛrɛsin dɛn de we kin mek yu mɔsul dɛn twitch as sayd ɛfɛkt. Tɔk to yu dɔktɔ ɛn tray fɔ avɔyd dɛn if yu de tek ɛni wan pan dɛn mɛrɛsin ya.
• Mek di mitbɔl nɔ rɔl rawnd na yu leg:
• If yu slip na yu bak, put pilo ɔnda yu leg ɛn kip yu fut finga dɛn pɔynt ɔp.
• If yu slip pan yu bɛlɛ, kip yu leg dɛn hang oba di ed pat na di bed.
• Stret di mɔsul dɛn na yu leg smɔl bifo yu go slip.
• We yu de slip, kip yu bedshit ɛn blankit dɛn lɔs, nɔ tayt rawnd yu leg.

Ustɛm yu fɔ go to dɔktɔ?

If di pen we yu kin gɛt we yu gɛt mitbɔl nɔ kin ebul fɔ bia, i kin apin bɔku tɛm, ɔ i dɔn de fɔ lɔng tɛm, yu fɔ rili go to dɔktɔ. Dɔn bak, if yu gɛt mitbɔl we gɛt dɛn sik ya, go to dɔktɔ wantɛm wantɛm:

• Pen we rili bad.
• Leg we de swel ɔ we de swɛla.
• di skin de chenj (e.g. di kכla de chenj, rεd).
• Severe twitching in di legs we de wek mi na nɛt.

If yu tink se yu mitbɔl rɔlin kin bi sayn fɔ wan ɔndalayn mɛdikal kɔndishɔn, go to dɔktɔ wantɛm wantɛm.

Ustɛm yu nid fɔ go na imejensi rum (ETU) fɔ mek mitbɔl rɔsh?

Bɔku tɛm, mitbɔl kin mek pɔsin fil pen bɔt i nɔ kin las fɔ lɔng tɛm. Bɔt if dis kayn tin apin, yu fɔ go na di imejensi rum we de nia yu wantɛm wantɛm:

• Di pen we pɔsin kin fil nɔ kin ebul fɔ bia.
• If yu fil se yu ɔl bɔdi de kray wit bɔdi.
• If di mitbɔl dɛn bigin fɔ rɔl rawnd afta dɛn dɔn tɔch sɔntin we kin gɛt pɔyzin.

Aw i kin fil we mitbɔl de rɔl?

Dis nɔto di sem tin fɔ ɔlman, bɔt sɔntɛm yu ɔndastand am we yu ɔndastand am.

Sɔm kɔntrakshɔn kin jɔs twitch ɛn nɔ kin at. Bɔt ɔda wan dɛn kin so pen dat yu nɔ kin ebul fɔ muf te dɛn dɔn. Sɔntɛnde yu go fil lɛk se yu kɔntrakshɔn dɔn chenj, ɛn dɛn go fil lɛk se dɛn at fɔ tɔch dɛn rɔk. Dis kin tek frɔm sɔm sɛkɔn to 15 minit ɔ mɔ. Sɔntɛnde, dɛn kin kam bɔku tɛm insay wan row.

Us tin dɛn we nɔ gɛt bɛtɛ tin fɔ it kin mek di mitbɔl tɔn brawn?

If yu nɔ gɛt dɛn vaytamɛn ɛn minral ya, dat kin mek di mitbɔl tɔn brawn:

• Kalsiɔm we dɛn kɔl
• Potashɔm we gɛt di sik
• Magnesium (dεn kin kכl am bak ``Hypomagnesemia'') .
• Vitamin D we gɛt di sik

If yu tink se yu kin gɛt prɔblɛm wit yu it, tɔk to yu dɔktɔ ɛn gɛt advays bɔt aw fɔ tek sɔpɔtmɛnt if nid de. Nɔ ɛva tek dɛn tin ya fɔ yusɛf if yu nɔ gɛt dɔktɔ advays.

Wetin mek mi wan ol bɔdi de shek bad bad wan?

If yu gɛt siriɔs mɔsul kramp ɔlsay na yu bɔdi, i kin bi bikɔs di ilɛktrɔlayt nɔ balans. Ɔ, i kin bi sayn fɔ wan siriɔs ɔndalayn kɔndishɔn, lɛk atɔrɔsklɛrosis, tayroyd sik, ɔr multiple sclerosis (MS). If yu gɛt dis, go na di imejensi rum we de nia yu wantɛm wantɛm.

Di tin dɛn we impɔtant pas ɔl fɔ mɛmba (Take-Home Message) .

Fɔ rɔl insay mitbɔl na sɔntin we bɔku pipul dɛn kin gɛt na dɛn layf ɛvride.

Nɔ tink se, "O, a jɔs gɛt fɔ bia wit dis." Pan ɔl we dɛn tin ya kin kam we yu nɔ bin de tink bɔt, tin dɛn de we yu kin du fɔ mek dɛn nɔ gɛt bɛtɛ trɛnk, ɛn sɔntɛnde yu kin ivin mek dɛn nɔ kam.

• Drink bɔku wata.
• Stret bifo ɛn afta yu dɔn du ɛksɛsayz.
• It fayn it ( it dɛn we gɛt bɔku potashɔm, magnɛsiɔm, kalsiɔm) .
• If yu de rɔl rawnd ɔltɛm na yu groin ɔ yu de fil bad bad wan, yu go mɔs go to dɔktɔ.
• Fɔ fala di dɔktɔ in instrɔkshɔn dɛn gud gud wan.

If yu gɛt prɔblɛm fɔ slip ɔ du di tin dɛn we yu lɛk, lɛk spɔt, bikɔs yu mɔsul dɛn de shek shek, tɔk to yu dɔktɔ bɔt dat. Dɔn dɛn kin no wetin mek yu gɛt dis sik ɛn trit yu if nid de. A op se dis infɔmeshɔn go ɛp yu fɔ liv wɛlbɔdi, gladi at!

` Mɔsul kramp, mɔsul spasm, mɔsul pen, bɔdi wɛlbɔdi, ɛksɛsayz