Zan lama min tiharhtu ke ruh tliak chungchang zawng zawng hi i zir vek ang u.

I muhil tha hle a, rang takin i ke a rawn inher a, tuar theih loh khawpa natna nen i harh chhuak ang tih han ngaihtuah teh. A nih loh leh nilengin thawkrim tak hnuah zanah TV i en a, rang takin i keah lump a awm tih i hre mai thei bawk. He thil tawn hi i hre tawh ngei ang. Mi tam tak chuan "pins and needles" emaw "pins and needles" emaw kan ti thin. Hei hi natna tlanglawn tak ni mahse, a natna lo thleng hi a tuar theih loh deuh thei. Chuvangin vawiinah hian engvangin nge hetiang thil hi a lo awm tih te, a pumpelh theih nan eng nge i tih theih tih te, natna khirh tak chhinchhiahna a ni em tih te kan sawi dawn a ni.

A awlsam zawngin, ke hring (leg cramps) tih hi eng nge ni?

Muscle spasm chu i ke, a bik takin i ke ruh, ke emaw, i ke ruh emawa taksa peng pakhat, thunun theih loha a inzawm khawm thut a ni. A dik tak chuan, chu ruh chu a tight nghal zung zung a, ball a lo ni ta a ni. Hei hi ``Charley sakawr'' tia hriat a ni bawk. A natna chu hrehawm tak ni thei mah se, thu lawmawm tak chu he dinhmun hi a hlauhawm lo tlangpui.

He natna hi second tlemte atanga minute tlemte thleng a awm tlangpui. A châng chuan rei vak lo a daih thei bawk. Chumi hnuah chuan sa zung chu a lo zawi zawi a, mahse darkar engemaw zat chhung chu a hmun chu a na deuh emaw, a tight deuh emaw a ni thei.

Hetiang dinhmun hian tute nge a nghawng nasa ber?

Hei hi kum eng pawhah a thleng thei tak tak a, mahse mi thenkhat tan chuan a hlauhawmna chu a sang deuh hlek a ni.

• I tar deuh deuh chuan: I upat deuh deuh chuan i ruh leh i ruh inzawmkhawmtu tendon te chu a tawi thin. Chuvangin, i upat deuh deuh chuan i taksa ruh (muscle sprain) i nei tam zawk.
• Hmeichhia tan: Hetiang dinhmun hi mipa aiin hmeichhiaah a tam zawk.
• Naupai lai: He natna hi naupai zinga 40% vel ah a awm thin. Naute rit lutuk avanga ke ruh (muscles)-a pressure sang zawk a awm vang nia ngaih a ni.
• Naupang leh tleirawl: Puitling 60% velin zan lama hlauhna an tawk a, naupang leh thalai 40% pawhin he thil hi an tawng ve bawk.

Engvangin nge heng harsatnate hi zanah a lo awm? (Zan lama Ke Nang) .

Mi tam tak zawhna lian ber chu engvangin nge hetiang hi an mut that lai te, emaw, zan lama an chawlh lai te hian a lo awm thin tih hi a ni. Nitin aiin zan lamah he natna hi a tam zawk hle. Convulsions report zinga hmun li a\anga hmun thum chu zanah a thleng a ni.

Hei hi i mut lai emaw, i thawkrim lutuk loh lai emaw a lo awm tam zawk vang a ni. Zanah a lo thlen chuan i mut a titawp thut a, mut let leh a harsa a, zankhuaa i ke a na avangin a tithinur bawk. Mi thenkhat tan chuan hetiang hi zan tin a thleng thin a, thenkhat tan chuan kar khatah vawi khat a thleng thei a, thenkhat tan chuan thla khatah vawi khat a thleng thei bawk.

Engvangin nge hetiang hi kan chungah a lo thlen? A chhan berte chu engte nge ni?

A châng chuan, chhan hriat lohvin cramps a awm ṭhin. Damdawi lamah chuan ``Idiopathic cramps'' kan ti a, mahse hei hi a thlen fo thin chhan tlangpui engemaw zat a awm. Eng nge an nih i han thlir teh ang.

Damdawi i ei \henkhat pawh hi a chhan a ni mai thei!

Ni e, damdawi thenkhat i ei hian side effect angin muscle twitching a thlen thei. Hetiang harsatna hi i nei fo a, hetiang damdawi hi i ei a nih chuan i doctor nen sawiho rawh . Doctor zawt lovin i damdawi ei kha bansan ngai suh. Damdawi dang i thlak thei mai thei.

Meatballs roll tir thei damdawi thenkhat:

• `(Inhalers)` chi thenkhat, natna chi hrang hrang, asthma (e.g. Albuterol/Ipratropium) atana hman thin.
• Hormone chi thenkhat `(Conjugated estrogens)`.
• Anticonvulsants leh nerve natna tidamtu thenkhat (e.g. Clonazepam, Gabapentin, Pregabalin).
• Diuretics hi taksa atanga tui paih chhuaktu damdawi a ni.
• Natna tidamtu thenkhat (e.g. Naproxen, Celecoxib).
• Cholesterol tihhniamna damdawi (statins).
• Mut theih lohna damdawi (e.g. Zolpidem).
• Depression damdawi thenkhat (e.g. Sertraline, Fluoxetine).
• Cancer tan chemotherapy hian nerve a tichhe thei bawk a, hei hian hetiang dinhmun hi a thlen thei a ni.

Hei hi natna khirh tak chhinchhiahna a ni thei ang em? Engtikah nge kan ngaihtuah tur?

A tam zawkah chuan hei hi a hlauhawm lo. Mahse, a then phei chuan ke ruh na fo hi damdawi lam dinhmun hnuaia awm chhinchhiahna a ni thei. Hei hi ``secondary leg cramps'' kan ti a.

A hnuaia damdawi lam harsatna te hi i neih chuan i meatballs rolling chhan pawh a ni thei. Tin, heng natna te hi i nei tih i hriat loh chuan meatballs rolling hi a chhinchhiahna a ni thei bawk. Chuvangin rinhlelhna i neih chuan doctor thurawn la ngei ang che.

Engtin nge meatball rolling natna hi i tihziaawm theih ang?

He natna hi a lo thlen thut chuan hahdamna nghal i duh a ni. Chutih lai chuan thil awlsam tak tak i tih theih a awm.

• Stretch: I ke ruh tight tak i neih chuan i ke chu dinglam hawiin dah la, i ke chu ben la, i ke ruhte chu i khup lam hawiin hrual rawh. Hei hi chair-a thu chungin i ti thei a ni. Hamstring i neih chuan ding la, chair chu chelh la, i ke chu hnunglam hawiin, i hnute lam hawiin hrual rawh.
• Massage: I kut emaw, roller emaw hmangin a natna hmun chu zawi zawiin massage la.
• Ding rawh: A theih chuan ding la, ke pahnih chu leiah flat takin dah rawh.
• Kal: Tlemte chuan kal kual tum ang che. I ke che vela kal chu a \angkai thei hle.
• Thil lum tak hnawih: Tui lum bottle (heating pad) dah la. A nih loh leh tui lum takin inbual rawh.
• Thil lum tak hnawih: Ice cube bag khat chu towel-ah khuh la, a natna hmunah hnawih rawh.
• Painkiller ei rawh: Natna a nasat chuan `(Ibuprofen)` emaw `(Paracetamol) ang chi painkiller ei theih a ni.` Mahse ei fo loh tur.
• I ke kha chawi sang rawh: Natna a reh deuh tawh chuan i ke chu pillow-ah chawi sang rawh.

He buaina kan pumpelh theih nan eng nge kan tih ang? (Invenna) 1.1.

Hetiang harsatna hi a lo awm fo a nih chuan, a venna atana nitin kan tih theih tlemte a awm. Hengte hi tih danah i siam chuan danglamna lian tak i nei ang.

• Tui tlem in tur: Ni khatah tui glass 8 tal in tur a ni. Zu leh caffeine (tea, coffee) in tam lutuk loh tur.
• Taksa tana tha ei tur: I eitur ah potassium (bananas, oranges), magnesium (spinach, nuts), leh calcium (milk, yogurt) tamna ei tur te telh la.
• Exercise neih fo: Nitin ke exercise awlsam tak tak ti thin ang che. Mut hmaa kea kal emaw, bike-a kal emaw chu a tha hle.
• Stretch: Exercise i tih hma leh i tih zawh hnuah, zan mut hmain i ke te chu tha takin han hrual la.
• Stretching exercise awlsam tak i tih theih: Bang atanga feet 3 vel hlaah ding rawh. Hmalam pan la, kut pahnih phar chungin bang chu chelh rawh. Hetih lai hian i kekawrte chu lei atangin chawi chhuak suh. 5 thleng chhiar la, chawlh hahdam rawh. Hetiang hian minute 5 vel ti rawh. Ni khatah vawi thum vel tih a tha ber.
• Supportive shoes ha rawh: I ke tanpui tha thei tur pheikhawk thlang rawh.
• I mut dan thlak tum: I hnungzang chunga i mut chuan i ke ruhte chu chawi sangin dah la. I slouch duh chuan khum sir chungah i ke dahin mu tum ang che.

Doctor hmuh i mamawh tak tak hunah

A tlangpuiin meatball ei tur chuan doctor pan a ngai lo. Mahse, a hnuaia thil thlengah hian i doctor i pan ngei tur a ni:

• A natna chu tuar theih loh khawpa na a nih chuan.
• Hetiang dinhmun hi a lo awm fo chuan.
• Meatballs rolling chu minute engemaw zat a chhunzawm chuan.
• I keah chauh ni lovin, i taksa hmun dangah pawh sa hring hring inher chhuak i neih chuan.
• Meatballs rolling rual hian keah hian a hring, a hring emaw, vun rawng a inthlak emaw a awm chuan.
• Zan lama tossing leh turning tam lutuk avanga i mut a tihbuai chuan.
• Hei hi damdawi lam natna khirh tak dang chhinchhiahna a nih i rinhlelh chuan.

Engtikah nge ETU (Emergency Treatment Unit) ah i kal a ngaih?

Hei hian ETU tlawh a ngai lo tlangpui. Mahse, meatballs rolling hi vawi khatah minute 10 aia rei a daih emaw, a natna chu tuar theih loh a nih chuan doctor pan a pawimawh hle.

Special case dang chu thil rimchhia ni thei i khawih a nih chuan, emaw, hliam leia a inzawm a nih chuan (hei hian strep throat ang chi natna a thlen theih avangin) ETU-ah kal nghal rawh. Thil rimchhia i ei nia i rinhlelh chuan Colombo National Hospital-a National Poisons Information Center-ah pawh thurawn dil theih a ni.