Naupai laiin ke ruh tliak chungchangah eng nge tih theih ang? Hemi chungchang hi han sawi ila!

Tunlai hian naute i beisei avangin phurna leh lungawi lohna tlem i tawk a ni mai thei, a dik em? Leg cramps, kan tih angin i ke ruh natna hi a awm fo thin. A châng chuan, hei hi a hrehawm lutuk thei a, zanlai pelh hnuah a tiharh thei che a ni. Mahse, lungngai suh, a tam zawkah chuan a pawi lo. Vawiin hian ke natna chungchang leh i tih theih dan tur kan sawi dawn a ni.

Naupai lai hian engvangin nge ka ke a roll thin?

Hmeichhe naupai tam tak, a bik takin naupai thla thum hnihna leh pathumnaah , zanlai pelh hnuah an ke hnuai lam, a nih loh leh an groin area-ah natna nasa tak an nei thei a ni. Doctor-te pawhin a chhan dik tak an hre thei lo. Mi thenkhat chuan fiamthuin hei hi "Charley horses" an ti a, hei hian groin muscles-a natna nasa tak a kawk a ni. I muhil nghal vat a, i ke sam chu a ding chhuak ang maia natna nasa tak nen i harh nghal mai ang tih han ngaihtuah teh... Chutih laia i rilru hahna chu i sawifiah thei lo ang, a dik em? Mahse thu lawmawm tak chu he natna hi rei vak lo hnuah a reh tlangpui .

Hei hi nghawng nei thei tura ka ngaih chhan tenau tlemte a awm a:

• Naute rihna tihpun: I naute a lo seilian chhoh zel chuan i ke hian a rihna a tuar tam a ngai a ni. Tin, i nausen (uterus) a lo seilian chuan i kea kal thisen kalna kawng leh nerve-te chu pressure a siam thei bawk.
• Dehydration: Tui tam tawk loh hian taksa ruh hnathawh a tichhe thei. Naupai lai hian tui i mamawh tam zawk.
• Nutritional deficiencies: A chang chuan, calcium emaw magnesium emaw ang chi minerals tlakchham vangin sam tlakchhamna a awm thei tih rinna a awm thin.
• Chauhna: Nilenga thawhrim hnua zan lama i mut huna i ke a hah vang pawh a ni thei.

Leg cramps tihziaawm nan eng nge i tih theih ang?

Hetiang ke rolling hian i tibuai bawk a nih chuan thil tlemte tih tum ang che.

Heng thilte hi i mut hmain enchhin hmasa phawt ang che.

• Calf stretches: Zan mut hmain i bawnghnute chu stretch hmasa phawt ang che. Mahse i ke ruhte chu hmalam hawiin i inzawm ngai lo . Chutianga tih chuan calf muscle strain tam zawk a thlen thei. I tih tur chu i ke dinglam hawia dah la, i ke hnuai lam (ke ruh) chu i khup lam hawiin i flex mai tur a ni. Hei hi vawi tam tak ti rawh.

I sam a tlak chhuah chuan i tih thuai theih tur thil

Zanah emaw, nitin emaw sam tlakchhamna i neih thut chuan hlauthawng suh la, hengte hi enchhin rawh:

1. Ke dinglam: Ke na chu a ding thei ang bera vawn tur a ni.

2. I ke kha han hrual rawh: I ke ruhte chu i hmaah, i khup lam hawiin, i ke hnuai lam miin a nawr ang maiin han hrual rawh. Hei hian tight muscle chu a tizau ang.

3. A rilru a hah lutuk chuan a rilru a buai em em a.Zawi zawiin massage: I kut hmangin a natna hmun chu zawi zawiin massage rawh. A hnuai lam atanga massage hi a tha ber a, chu chu thinlung lam hawiin massage a tha ber .

4. Tlemte kal kual: Natna a reh deuh tawh chuan a theih chuan kal kual deuh ang che.

5. A lumna hnawih: Tui lum bottle emaw, puan tui lum a hnim emaw chu a natna hmunah hnawih la. Hei hian taksa ruhte a ti hahdam ang a, natna a tiziaawm bawk ang. Mahse, a lum lutuk chuan hmang suh.

Hriat reng tur: Chûng thilte i tih hian i tâna nuam leh hrehawmna tipung lo tûra tih i duh a ni .

Hei hi nilengin uluk takin enkawl ang che.

• Tui in tam: Ni khatah tui glass 8-10 tal in tum ang che. Naupai lai hian taksain tui a mamawh tam zawk. I in tam loh chuan sam tlakchhamna i nei tam zawk.
• I doctor-in a tih angin exercise la: I doctor-in a pawi lo a tih chuan exercise light tak tak nei fo rawh . Entirnan, kea kal emaw, hmeichhe naupai tana tha tak tak yoga exercise tih emaw hian i keah thisen kal a titha thei a, ke ruh tliak theihna a ti tlem thei bawk.
• I ei leh in enkawl dan tur ngaihtuah rawh: I eitur ah hian calcium tamna ei tur (milk, yogurt, cheese, green vegetables) leh magnesium tamna ei tur (grains, nuts, bananas) te telh la.

I doctor hnenah supplement chungchang zawt rawh.

A châng chuan i doctor chuan calcium emaw magnesium emaw supplement a rawt thei bawk. Mahse, heng thilte hi damdawi dawrah nangmah chauhin i ei ngai lo vang . Naupai lai hian damdawi emaw nutritional supplement emaw eng pawh hi damdawi lam thurawn chauh ei tur a ni . A chhan chu thil \henkhat chu naute tan a \ha lo thei a ni. I doctor chuan a enfiah ang che a, heng thilte hi i mamawh tak tak em tih a rel ang.

Engtikah nge Doctor ka hmuh ang?

Hetiang ke rolling hi a tam zawkah chuan thil pangngai a nih laiin, a chang chuan natna khirh tak dang chhinchhiahna a ni thei bawk. Chuvangin, a hnuaia symptoms te hi i neih chuan doctor pan nghal ngei tur a ni :

• Ke na chu a reh lo tak tak a nih chuan: A chunga kan sawi tawh ang kha i tih tawh a, darkar tam tak hnuah pawh natna chu a awm reng a nih chuan.
• A natna a nasat lutuk chuan: tuar theih loh, sam flip pangngai aiin a na zawk hle.
• I ke a hring a, a sen a, khawih pawhin a lum a nih chuan: Hei hi thisen zam (Deep Vein Thrombosis - DVT) chhinchhiahna a ni thei. Naupai lai hian a tlem hle nachungin, enkawl vat ngai natna a ni.
• Kal harsatna i neih chuan: I kal tha thei lo a nih chuan, natna vang emaw, chhan dang vang emaw pawh nise.

Hetiang hunah hian doctor pan a, check out neih hi a him ber . Tichuan ngaihtuah tur a awm lo tih i ring tlat thei ang.

Hriat reng tur pawimawh ber berte (Take-Home Message) .

Okay, chuvangin kan sawi tawh atang khan thil pawimawh thenkhat i hriat nawn tir leh ang u:

• Naupai lai hian ke cross-leggedness hi a awm fo thin a , mahse a hrehawmna tihziaawm theih dan a awm.
• Zan mut hmain (i ke ruh hmalam hawi lovin) i ke kha han hrual hmasa phawt thin ang che .
• Sam chu a chhungah a lo seng a nih chuan ke chu tidik la, ke chu han hrual la , chu hmun chu massage rawh.
• Nitin tui tam tak in la , ei leh in inthlau tak ei bawk ang che.
• I doctor-in a tih angin exercise light tak ti rawh.
• Doctor rawn hmasa lovin supplement engmah ei suh.
• Ke na a nasat lutuk a, a reh lo va, a nih loh leh a natna lan chhuah dan, a hring, a sen, a lumna ang chi a awm chuan doctor i pan ngei tur a ni.

He zinkawng hi nangmah chauhin i paltlang lo. Harsatna eng pawh i tawk a nih pawhin, i doctor emaw, chhungte emaw hnenah pawh sawipui hlau suh. Engkim a tha vek ang!

` Naupai, Ke na, Hnung na, Ke na, Naupai hriselna, Nau neih na, Nu hriselna