Ingabe nawe unama-leg cramps? (Ama-Leg Cramps) Ake sithole okwengeziwe ngalokhu.

Kuyacasula ngempela ngezinye izikhathi, akunjalo? Labo abaziyo bayazi ubuhlungu obufika lapho inyama emlenzeni wakho iphenduka ngokuzumayo futhi iba nzima. Abanye abantu babiza lokhu ngokuthi “amahhashi e-charley” (kungenzeka ukuthi uke wezwa). Kuyini ngempela lokhu, kungani lokhu kwenzeka, ukuthi ungayithola kanjani impumuzo, ake sixoxe ngakho konke lokhu namuhla.

Kuyini Ukuqaqamba Kwemilenze?

Kalula nje, ukuqaqamba kwemilenze kuwukuqunjelwa kwemisipha okungazelelwe, okungahleliwe, futhi okunamandla . Kuzwakala sengathi othile ubamba iqhubu lenyama emlenzeni wakho bese elicindezela. Ngokuvamile kwenzeka embotsheni yakho, eqakaleni, noma ethangeni. Ngezinye izikhathi, ukuqaqamba kungabangela ukuba imisipha yemilenze iqine futhi iququde ngokungalawuleki. Nakuba kungaba buhlungu ukuphila nakho, ukuqaqamba kwemilenze ngokuvamile akulona ingozi.

Kungathatha isikhathi esingakanani ukugoqa umlenze?

Ukuqaqamba kwemilenze kungahlala kusukela kumasekhondi ambalwa kuya emizuzwini embalwa, futhi ngezinye izikhathi kudlule isikhathi eside.

Ubani ovame ukusontwa yimilenze?

Uma ukhula , kulapho amathuba okuba ube nokuqaqamba kwemilenze ayanda khona. Lokhu kungenxa yokuthi imisipha yakho (izicubu ezixhumanisa imisipha yakho namathambo akho) ifinyela ngokwemvelo njengoba ukhula. Abesifazane nabo banamathuba amaningi okuba nalesi simo. Cishe abantu abadala abangu-60% babhekana nokuqaqamba kwemilenze ebusuku, kanti cishe izingane ezingu-40% kanye nabantu abadala abasebasha bangase babe nalesi simo.

Kuyini Ukuqaqamba Kwemilenze Yasebusuku?

Ukuqaqamba kwemilenze ebusuku kuvame ukwenzeka uma ungasebenzi kahle noma uma ulele . Lokhu kungavusa, kwenze kube nzima ukubuyela ebuthongweni, futhi kwenze imilenze yakho izwakale ibuhlungu ubusuku bonke. Kungakhathaliseki ukuthi kwenzeka kanye ngonyaka, kanye ngenyanga, kanye ngesonto, noma ubusuku ngabunye kuyahlukahluka kuye ngomuntu nomuntu. Ukuqaqamba kwemilenze ebusuku kungenzeka kunoma ubani wanoma yimuphi ubudala, kodwa kuvame kakhulu kubantu abadala . Cishe abantu abangu-33% abangaphezu kweminyaka engu-60 babhekana nakho okungenani kanye njalo ezinyangeni ezimbili. Cishe wonke umuntu omdala oneminyaka engaphezu kwengu-50 ubhekana nakho okungenani kanye empilweni yakhe. Cishe abesifazane abangu-40% babhekana nokuqaqamba kwemilenze ngesikhathi sokukhulelwa. Odokotela bacabanga ukuthi imbangela ukucindezeleka kwemisipha okubangelwa ukwanda kwesisindo sokukhulelwa. Izingxenye ezintathu kwezine (cishe u-75%) zokugoqa kwemilenze okubikiwe kwenzeka ebusuku.

Ingabe zikhona izimpawu zokuqala zokuthi kungenzeka ukuthi ubhekene nokuqaqamba kwemilenze?

Ngeshwa, ukuqaqamba kwemilenze kungenzeka ngokuzumayo . Ngakho-ke azikho izimpawu eziyisixwayiso. Kodwa-ke, uma unezici eziyingozi njengokukhulelwa, noma uthatha imithi ethile enokuqaqamba kwemilenze njengomphumela ongemuhle, ungaqapha kakhudlwana. Khona-ke, noma ngabe ukuqaqamba kwemilenze kwenzeka, ngeke ukhathazeke kakhulu ngoba uzobe ukulungele.

Kuzwakala kanjani uma imilenze yakho igoqiwe?

Uma umlenze ugoqana, kuzwakala sengathi umsipha uqinile futhi uboshiwe.Kungaba yinto engakhululeki kakhulu, ebuhlungu, futhi ngezinye izikhathi engabekezeleleki. Imisipha kuleyo ndawo ingaba buhlungu amahora amaningi ngemva kokuma kokugingqika.

Yiziphi izimbangela zokuqaqamba kwemilenze?

Amanye ama-cramp emilenzeni ayenzeka ngaphandle kwesizathu esithile . Lokhu sikubiza ngokuthi "ama-cramp angaqondakali". Ezinye zezinto ezingaba nomthelela kulokhu yilezi:

• Ukukhishwa kwemizwa okungahleliwe.
• Ukunikezwa kwegazi okwanele engxenyeni yemisipha yemilenze.
• Ukucindezeleka .
• Ukwenza njalo ukuzivocavoca ngamandla aphezulu.

Zikhona yini izizathu ezithile ezenza imilenze yakho inyakaze ebusuku?

Kunezizathu eziningana zokuthi kungani imilenze yakho ingase iphenduke ebusuku:

• Ukuhlala endaweni efanayo isikhathi eside (isibonelo, abantu abasebenza ehhovisi).
• Imisipha iyakhathala kakhulu.
• Ukusebenza ngimi phansi kukhonkolo.
• Ukuhlala endaweni engafanele emini.
• Ukwehluleka kwezinso , ukulimala kwemizwa yesifo sikashukela , ukuntuleka kwamaminerali emzimbeni, kanye nezinkinga zokujikeleza kwegazi.

Yimiphi imithi ebangela ukuqaqamba kwemilenze?

Eminye imithi ingabangela ukuqaqamba kwemilenze njengomphumela ongemuhle. Uma ucabanga ukuthi umuthi owuthathayo ubangela lokhu, khuluma nodokotela wakho ngezinzuzo kanye nokungalungi kokuqhubeka nokuphuza umuthi. Udokotela wakho angase akwazi ukukunikeza umuthi ohlukile ongabangeli ukuqaqamba kwemilenze njengomphumela ongemuhle. Eminye imithi engabangela ukuqaqamba kwemilenze ihlanganisa:

• `I-Albuterol/Ipratropium ( I- Albuterol / Ipratropium (I-Combivent®))`
• `Ama-estrogen ahlanganisiwe`
• `I-Clonazepam (i-Clonazepam (i-Klonopin®))`
• Imithi yokukhipha amanzi emzimbeni ( i-diuretics )
• I- Gabapentin (Neurontin®)`
• I- Naproxen (Naprosyn®)`
• `I-Pregabalin (Lyrica®)`
• Ama-statin (imithi yokwehlisa i-cholesterol)
• `I-Zolpidem (Ambien®)`
• `I-Sertraline (Zoloft®)`
• `I-Fluoxetine (Prozac®)`
• `I-Celecoxib (i-Celebrex®)`

Ukwelashwa komdlavuza, njengokwelashwa ngamakhemikhali, kungalimaza imizwa, okungabangela nokuqaqamba kwemilenze.

Kunini lapho kufanele ukhathazeke khona ngokuqaqamba kwemilenze?

Ngezinye izikhathi ukuqaqamba kwemilenze kwenzeka ngaphandle kwesizathu esibonakalayo, kodwa ngezinye izikhathi kungaba uphawu lwesinye isimo sezokwelapha . Lokhu kubizwa ngokuthi "ukuqaqamba kwemilenze yesibili." Lokhu kusho ukuthi ukuqaqamba kwemilenze kwenzeka njengophawu noma inkinga yesimo sezokwelapha esibucayi kakhulu. Uma unesinye sezimo ezilandelayo, kungaba imbangela yokuqaqamba kwemilenze yakho. Futhi, khumbula ukuthi noma ungazi ukuthi unesinye salezi zimo, ukuqaqamba kwemilenze yakho kungaba uphawu lwaleso simo. Ngakho-ke uma ucabanga ukuthi ukuqaqamba kwemilenze yakho kuyisibonakaliso sento ethile engathi sína, qiniseka ukuthi ubona udokotela. Ukuqaqamba kwemilenze kungaba uphawu lwezimo zezokwelapha ezingathi sína:

• `I-ALS (i-Amyotrophic Lateral Sclerosis/isifo sikaLou Gehrig)` : Isifo esenza imisipha nezinzwa zibe buthaka kancane kancane.
• Ukwehluleka kwenhliziyo okubangelwa ukuminyana : Inhliziyo ayikwazi ukupompa igazi kahle ngokwanele.
• I-Cirrhosis yesibindi : Ukusha kwezicubu zesibindi.
• Isifo Sikashukela : Isifo lapho umzimba ungakwazi ukusebenzisa kahle amandla owathola ekudleni.
• `Izinyawo ezisicaba` : Ukulahlekelwa yigobe elisekelayo lonyawo.
• I-Hypokalemia : Ukwehla kwamazinga e-potassium egazini.
• Ukwehluleka kwezinso : Inso eyodwa noma zombili azisebenzi kahle.
• I-Osteoarthritis : Ukonakala kwe-cartilage okuvikela amathambo.
• Isifo sikaParkinson : Isifo sokunyakaza esihlobene nesimiso sezinzwa.
• Isifo semithambo yegazi engaphandle : Ukuncipha kwemithambo yegazi emilenzeni noma ezingalweni.
• I-peripheral neuropathy : Iqembu lezifo zemizwa ezingabangela izimpawu ezahlukahlukene, okuhlanganisa ukungazweli kanye nobuhlungu.

Ungazibona kanjani izinhlungu emilenzeni?

Udokotela wakho uzodinga umlando ophelele wezokwelapha, okuhlanganisa noma yimiphi imithi oyiphuzayo, kanye nanoma yiziphi izimpawu ozizwayo . Bhala imininingwane eminingi ngangokunokwenzeka. Uma utshela udokotela wakho ngezimpawu zakho, faka okulandelayo:

• Imilenze yakho yaqala nini ukugingqika?
• Hlobo luni lobuhlungu oluzwayo?
• Kwenzeka nini ukuqubuka kwesikhumba (isib. ebusuku, ngemva kokuzilolonga okunzima)?
• Sekuyisikhathi esingakanani kube noguquko?
• Zikhona yini ezinye izimpawu?

Ingabe ngidinga ukuhlolwa ukuze ngibone ukuqaqamba kwemilenze yami?

Akukho ukuhlolwa okuqondile kokuthola ukuqaqamba kwemilenze.Kodwa udokotela wakho cishe uzohlola izimpawu zakho ezibalulekile futhi enze ukuhlolwa okuvamile (njengamasampula egazi nomchamo). Lokhu kungasiza ekutholeni noma yiziphi izimo zezokwelapha eziyisisekelo ongase ungazazi.

Ungamisa kanjani ukugoqa umlenze ngokushesha?

Sifuna ukususa iqakala elikhumukile ngokushesha nje lapho kwenzeka. Mhlawumbe kungemva kokuqeda ukuzivocavoca, noma mhlawumbe kungesikhathi uvuka phakathi nobusuku. Ngeshwa, ayikho iphilisi lomlingo elizoqeda ubuhlungu bakho ngokushesha. Kodwa-ke, kunezinyathelo ezingu-8 ezingakusiza ukususa iqakala elikhumukile: 1. Yelula : Qondanisa umlenze wakho, bese ugoba umlenze wakho bese udonsa izinzwane zakho ngasedolweni lakho. Lokhu kuzolula imisipha. Yelula futhi uhlikihle imisipha ekhumukile. Uma isendaweni yethanga, zama ukudonsa unyawo lwalowo mlenze lubheke esinqeni sakho. Bamba esihlalweni ukuze ulinganisele. 2. Massage : Hlikihla imisipha ngezandla zakho noma nge-roller. 3. Yima : Sukuma. Cindezela izinyawo zakho phansi. 4. Hamba : Nyikinya imilenze yakho njengoba uhamba. 5. Faka ukushisa : Sebenzisa i-heating pad noma ugeze ngamanzi ashisayo. 6. Faka ebandayo : Bopha iphakethe leqhwa ngethawula bese ulifaka. 7. Phuza imithi yobuhlungu : Phuza i-ibuprofen noma i-acetaminophen ukusiza ngobuhlungu. 8. Phakamisa : Phakamisa umlenze ngemva kokuba ukuvuvukala sekuphelile.

Yikuphi ukwelula okusiza ukuqeda ukuqaqamba kwemilenze?

Uma ukugoqa kwakho kusesinqeni, zama lokhu: Yima (noma uhlale phansi), qondisa umlenze wakho, bese uphakamisa unyawo lwakho kuze kube yilapho izinzwane zakho zikhomba edolweni lakho. Uma kungenzeka, bamba izinzwane zakho bese uzidonsa. Ungazama nokuhamba ngezithende zakho.

Yimiphi imithi esiza ekugugulekeni kwemilenze?

Ayikho imithi esebenza kahle ngokuphelele ekuvimbeleni ukuguqulwa kwemithi. Kodwa-ke, kunobufakazi bokuthi eminye imithi kadokotela ingasiza ekuvimbeleni ukuguqulwa kwemithi ngezinga elithile. Ngeseluleko sikadokotela wakho , ungase ufune ukuzama imithi elandelayo:

• I-Carisoprodol (Soma®): Isiphumuli semisipha.
• I-Diltiazem (i-Cartia XT®): Isivimbeli se-calcium-channel.
• `I-Orphenadrine (Norflex®):` Umuthi owelapha ukuqaqamba kwemisipha futhi wehlise ubuhlungu nokuqina.
• I-Verapamil: Isivimbeli se-calcium-channel.
• 'I-Magnesium'.
• I-Gabapentin (Neurontin®): Umuthi wokuquleka kanye nobuhlungu bemizwa.
• `I-Vitamin B complex`.

Yimaphi amavithamini asiza ekugugulekeni kwemilenze?

Ayikho i-vitamin engavimbela ngokuphelele ukuqaqamba kwemilenze. Kodwa-ke, abanye ochwepheshe batusa ukuthatha i-vitamin B complex noma i-magnesium ukuze kutholakale ukuqaqamba kwemilenze.

Ngingakuvimbela kanjani ukugoqana kwemilenze?

Kunezinto eziningana ongayenza nsuku zonke ukuze uvimbele ukugingqika kwezinyawo:

• Ukuzivocavoca : Vivinya imilenze yakho emini, bese uhamba ngezinyawo noma ugibele ibhayisikili ngaphambi kokulala.
• Hlala unamanzi : Phuza izingilazi zamanzi ezingu-8 ngosuku. Gwema utshwala neziphuzo ezine-caffeine.
• Imithi namavithamini : Thatha wonke amavithamini nemithi (kufaka phakathi imithi yokuphumula imisipha) njengoba udokotela wakho ekuyalele.
• Lungisa indawo yakho yokulala : Gcina ibhodlela lamanzi ashisayo ('i-heating pad') kanye ne-massage roller eduze kombhede wakho.
• Izicathulo : Thenga izicathulo ezikhululekile nezisekelayo.
• Indawo yokulala : Zama ukulala ngezindlela ezahlukene ukuze ubone ukuthi ikhona yini ekufanele. Uma ulala ngomhlane, gcina izinzwane zakho ziphakeme, futhi uma ulala ngesisu, beka izinyawo zakho phezu komphetho wombhede.
• Ukuzilula : Yelula imilenze yakho ngaphambi nangemva kokuzivocavoca, nangaphambi kokulala.

Yikuphi ukwelula okusiza ukuvimbela ukugoqana kwemilenze?

Zama lezi zinto ukuvimbela ukuqaqamba kwemilenze endaweni yesinqe:

• Yima cishe ngamafidi amathathu (imitha elilodwa) ukusuka odongeni.
• Goba phambili. Bamba udonga ngezandla zakho zeluliwe, kodwa gcina izinyawo zombili phansi.
• Bala kuze kube yisihlanu bese uyama. Qhubeka lokhu okungenani imizuzu emihlanu.
• Phinda lokhu kathathu ngosuku.

Ingabe ukuqaqamba kwemilenze kungalapheka?

Akukho ukwelashwa kwezinzipho zezinzwane ezikhule ngaphakathi okwamanje . Ngenhlanhla, kunezinto ongazenza ukuvimbela nokuphatha izinzipho zezinzwane ezikhule ngaphakathi.

Ingabe ukuqaqamba kwemilenze kungaba kubi kakhulu?

Kuyahlukahluka kuye ngomuntu nomuntu . Abanye abantu babona umehluko omuhle ngezinhlelo zokuvimbela kanye nokwelashwa, kanti abanye bayalwa nakho. Njengoba ukhula, ukuqhuma kwakho kungase kube kubi kakhulu futhi kuvame kakhulu.

Ngizinakekela kanjani?

Ukuhlela kubalulekile . Sebenzisana nodokotela wakho ukuze:

• Uhlelo lokuvimbela olunikeza iseluleko sokushintsha indlela yokuphila ukuze kuvinjelwe ukubuyela emuva.
• Uhlelo lokwelashwa olusheshayo oluchaza ukuthi yini okufanele uyenze uma kwenzeka ukugoqa.

Kufanele ngimbone nini udokotela wami?

Uma ubuhlungu bemilenze yakho bungabekezeleleki, buvame ukwenzeka, noma sebuqhubeke isikhathi esideBona udokotela. Futhi, uma unezinye zezimpawu ezilandelayo kanye nokuqaqamba kwemilenze, khuluma nodokotela wakho ngokushesha:

• Imisipha inyakaza kwenye indawo emzimbeni.
• Ubuhlungu obukhulu.
• Ukuvuvukala noma ukungakhululeki emlenzeni.
• Izinguquko zesikhumba emlenzeni.
• Uma uvuka njalo ebuthongweni ngenxa yokudikiza kwemilenze.
• Uma ungalali ngokwanele ngenxa yokuqaqamba kwemilenze.
• Uma unokungalingani koketshezi noma ukungalingani kwama-electrolyte emzimbeni wakho.

Uma usola ukuthi ukuqaqamba kwemilenze yakho kuyisibonakaliso sesimo esibucayi esiyisisekelo, bona udokotela ngokushesha.

Kufanele ngiye nini e-Emergency Treatment Unit (ETU) ?

Uma ukudikiza komlenze kuthatha imizuzu engaphezu kweyi-10 noma kubuhlungu kakhulu ukukuthwala, iya egumbini lezimo eziphuthumayo. Futhi, uma umlenze udikiza ngemva kokuthinta into engaba yingozi noma engabangela ukutheleleka, iya egumbini lezimo eziphuthumayo. Isibonelo, uma uthinta into efana nokungcola esilondeni esikhumbeni sakho, ungathola ukutheleleka ngamagciwane okubizwa ngokuthi i-tetanus. Kufanele futhi uye egumbini lezimo eziphuthumayo uma uchayeke ebuthini obufana ne-mercury noma i-lead.

Yimiphi imibuzo okufanele ngiyibuze udokotela wami?

Nazi ezinye imibuzo ongayibuza udokotela wakho:

• Ucabanga ukuthi ukudikiza komlenze wami kuyisibonakaliso sesimo esithile sezempilo esiyimfihlo?
• Ungangibonisa yini izivivinyo ezinhle kakhulu zokwelula imisipha yami?
• Ungangibonisa amasu okubhucunga angcono kakhulu engingawasebenzisa ukusiza ngezinkinga zami zomlenze?
• Ingabe kuphephile ukuphuza umuthi wokuqaqamba kwemilenze yami? Yimuphi umuthi okufanele ngiwuthathe?
• Ingabe ungincoma ukuthi ngibone udokotela wezokwelapha ngokomzimba, uchwepheshe wezokulala, uchwepheshe wezokwelapha ngokubhucunga, noma omunye uchwepheshe?
• Ngingamsiza kanjani ingane yami uma ihlukunyezwe iqakala?
• Uma sengiyeke ukuba nama-cramps emilenzeni, ingabe kufanele ngiqaphele ezinye izimpawu ezingase zibonise isimo esibucayi kakhulu?
• Kukangaki ngidingeka ngize ukuzokubona ngizoxoxa ngezinkinga zami zomlenze?

Uyini umehluko phakathi kwe-leg cramps kanye ne-Restless Legs Syndrome (RLS)?

Kokubili ukuqaqamba kwemilenze ebusuku kanye ne-restless legs syndrome (RLS) kungenzeka ebusuku noma uma uphumule, kodwa i-restless legs syndrome akuyona inkinga enzima . I-restless legs syndrome ayikhululekile, kodwa ayibekezeleleki. Kuzwakala sengathi kukhona okukhasa emilenzeni yakho, okubangela ukuthi ushukumise imilenze yakho. Ngisho noma ukungakwazi ukuthula kuyeka lapho ushukumisa imilenze yakho, ungase uzizwe ungakhululekile. Ukuqaqamba kwemilenze kungaba okungalindelekile futhi kube buhlungu. Kungathinta ukulala kwakho, isimiso sokuzivocavoca, kanye nekhwalithi yokuphila jikelele.Lokhu kuvame kakhulu, kujwayelekile, futhi ngenhlanhla kungokwesikhashana . Kunezinto ongazenza ukuze uzilawule. Gwema izici eziyingozi, gwema imithi enokuqaqamba kwemilenze njengomphumela ongemuhle, bese ulandela izindlela zokuvimbela ezinconywayo. Uma ukhathazekile ngobunzima noma ubude bokuqaqamba kwemilenze yakho, noma uma ucabanga ukuthi kubangelwa yisimo sezempilo esingathi sína, ungangabazi ukubona udokotela wakho . Buza imibuzo, uveze ukukhathazeka kwakho. Akudingeki "uphile nakho nje."

Izinto ezibaluleke kakhulu okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ngakho-ke sesikhulume kakhulu ngokugingqa imilenze. Ngamafuphi, nazi ezinye izinto okufanele uzikhumbule:

• Ukuqaqamba kwemilenze kuwukufinyela kwemisipha okuzumayo nokunamandla . Nakuba kubuhlungu, ngokuvamile akulona ingozi.
• Lokhu kungenzeka ngokuguga, ngesikhathi sokukhulelwa, ngenxa yemithi ethile, ukuhlala isikhathi eside, kanye nokuzivocavoca ngokweqile.
• Kwenzeka isikhathi esiningi ebusuku.
• Ungenza izinto ezifana nokuzelula, ukubhucunga, kanye nokushisa/ukubanda ukuze uthole impumuzo esheshayo .
• Ukuze uvimbele lokhu , phuza amanzi amaningi, uvocavoce njalo, futhi welule umzimba ngaphambi kokulala .
• Ngezinye izikhathi lokhu kungaba uphawu lwesinye isimo , ngakho-ke uma kwenzeka njalo, uma ubuhlungu bungabekezeleleki, noma uma kunezinye izimpawu ezingavamile , qiniseka ukuthi ubona udokotela .
• I-Restless Legs Syndrome (RLS) iyisimo esihlukile, futhi ayibangeli ubuhlungu obukhulu.

Ungakhathazeki, kunezinto ongazithatha ngalokhu. Awuwedwa!