What Everyone Need To Know About Muscle Cramp Vsakdo Kaj morate vedeti o Mišičevje Cramp

According to the medical explanation – A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax . Glede na medicinske obrazložitev - A mišični krč je neprostovoljno in nasilno pogodbeno mišic, ki se ne sprostijo. Cramps can affect any muscle under your voluntary control. Krči, lahko vpliva na mišico pod prostovoljnim nadzorom. The most commonly affected muscle groups are: Najbolj prizadetih mišičnih skupin:

1. Back of lower leg or calf (gastrocnemius) Nazaj v spodnji del noge ali tele (gastrocnemius)
2. Back of thigh (hamstrings) Nazaj v stegno (Mišice pregibači noge)
3. Front of thigh (quadriceps) Fronta stegno (Mišica opruzač potkoljenice)
4. Cramps in the feet, hands, arms, abdomen and along the rib cage are also very common. Krči v nogah, rokah, roke, trebuh in vzdolž reber kletki so tudi zelo pogosti.

Cramps can last anywhere from a few seconds to a quarter of an hour , and occasionally longer. Krči lahko traja od nekaj sekund do četrtini ure, in občasno več. It is common for a cramp to recur several times before finally going away. To je skupna za krč ponovil večkrat, preden končno gre proč. The cramp may involve a part of a muscle, the entire muscle, or several muscles that usually act together. Za krče lahko vključuje del v mišicah, celotno mišico ali več mišic, ki večinoma delujejo skupaj. The cramp I used to have involves my calf and it normal happens at night. V krč sem vsebuje tele moje in da je normalno se zgodi čez noč.

Fortunately, most cramps are not a danger to health but they can be very uncomfortable. Na srečo je večina krči niso nevarna za zdravje, vendar so lahko zelo neprijeten. For athletes in competitions, it can be a disaster for the team. Za športnikov na tekmovanjih, je lahko katastrofa za ekipo.

What Causes Muscle Cramps? Kaj Povzroča mišični krči?

Muscle cramps may happen because of these causes: Mišični krči se lahko zgodi zaradi teh vzrokov:

• Cramps can be caused by muscle fatigue from sports . Krči lahko povzročijo mišični utrujenosti od športov. Cramp pain following exercise is usually relieved by rest, but in severe cases even rest offers no benefit, and pain can continue even if you lie down. Cramp bolečine po uveljavitvi je običajno oproščen s preostalim, vendar je v hujših primerih tudi ostalim ne daje koristi, in bolečina lahko še celo če uleči.
• Even if you do not play sports, muscle fatigue may occur from sitting or lying for an extended period in an awkward position, or any repetitive use can cause cramps. Tudi če se ne igra športne, mišični utrujenosti se lahko pojavi iz seje ali leži za daljše obdobje v položaj nelagodno, ali kakršne koli ponavljajoče se uporaba lahko povzroči krče.
• Imbalances of fluids, hormones, or body salts (the “electrolytes” calcium, magnesium, potassium) or dehydration. Muscle cramps are more likely when you exercise in hot weather because sweat drains your body's fluids, salt and minerals as mentioned. Neravnovesja tekočine, hormoni, ali organ soli (v nadaljnjem besedilu "elektroliti" kalcij, magnezij, kalij) ali dehidracijo. Mišični krči so bolj verjetno, ko se izvršuje v vročem vremenu, ker znoj odteka vaše telesne tekočine, soli in mineralov, kot so navedeni. Loss of these nutrients may also cause a muscle to spasm. Izguba teh hranilnih snovi lahko povzroči mišični spazem, da.
• When injury such as a broken bone or strained muscle occurs, sometimes the muscles surrounding the injury spasm as a protective mechanism. Pri škodi, kot so zlomljene kosti in napetih mišic se zgodi, včasih mišice okoli škode spazem kot zaščitni mehanizem. In this case the spasm tends to minimize movement and stabilize the area of injury. V tem primeru se teži k čim spazem gibanja in stabilizirati območje poškodbe.
• Diseases affecting nerves and muscles. Bolezni, ki prizadenejo živce in mišice.
• Some medications, for instance, diuretics. Nekaterih zdravil, na primer, diuretiki.

Who Can Have Muscle Cramp? Kdo lahko Mišičevje Cramp?

Almost everyone – an estimated 95% – experiences a muscle cramp at some stage. Skoraj vsakdo - po ocenah 95% - izkušnje na mišični krč na določeni stopnji. Although children can get them, cramps are more common in adults and tend to become more frequent with age. Čeprav se otroci lahko dobijo, krči so bolj pogosti pri odraslih in težijo k temu, da postajajo vse bolj pogosta v starosti. Some people get them regularly with any physical exertion but here are few common groups who may have muscle cramp: Nekateri ljudje jih redno vsak fizični naporu, ampak tukaj so skupne nekaj skupin, ki imajo lahko mišični krči:

1. Muscle cramps are very common among endurance athletes (marathon runners and triathlon athletes). Mišični krči so zelo pogosti med vzdržljivosti športnikov (maraton tekačev in športnikov triatlon). Cramps often develop near the end of intense or prolonged exercise, or the night after. Krči pogosto razvijejo blizu konca intenzivno ali podaljšanim izvajanjem, ali ponoči po.
2. Older people are also susceptible to muscle cramps due to normal muscle loss (atrophy) that begins in the mid-40s and accelerates with inactivity. Starejši ljudje so tudi občutljivi na mišični krči zaradi normalne izgube mišic (atrofija), ki se začne v sredini 40s in pospešuje z nedejavnosti. As we age, our muscles are not able to work as hard or as quickly as they used to. Kot smo starost, naše mišice niso sposobne za delo, kot trdi ali kakor hitro so se. The body also loses some of its sense of thirst and its ability to sense and respond to changes in temperature. Organ tudi izgubi nekaj svojih občutek žeje in njegovo sposobnost za smiselno in da se odzivajo na spremembe v temperaturi.
3. Pregnant women and the elderly commonly experience nocturnal leg cramps. Noseče ženske in starejše osebe pogosto izkušnje Nočni krči v nogah. Muscle spasms in the calf (charley horse) can occur one or many times during the night, from a few seconds duration through to a few minutes. Mišični spazmi v tele (Charley konja) se lahko pojavi eden ali več-krat v noči, od nekaj sekund traja do nekaj minut.

How Can A Cramp Be Stopped? Kako lahko Cramp ustavi?

• Most muscle cramps can be stopped if the muscle is stretched, either by standing up or massaging. Večina mišični krči lahko ustavi, če se raztegne mišice, bodisi s stalnim ali masirajo.
  • Stretch and massage a cramped leg by straightening it and pointing toes upward, while gently rubbing the cramped area to help the muscle relax. Raztegljiva in masažo nog a Tjeskoban ravnanje z njo in obrnjena nogi navzgor, medtem ko nežno drgnjenje je Tjeskoban področju pomagati mišice sprostite.
  • For a calf cramp (charley horse) – put weight on the affected leg and bend the knee slightly. Za tele krči (Charley konja) - je masa na prizadeto nogo in rahlo upognite kolena. For a thigh cramp, keep both legs straight and lean forward at the waist, using a chair to steady yourself. Za stegna krči, hraniti obe noge ravne in pusto naprej v pasu, uporabo stol za stalno sami.
• You may also undo a cramp with ice. Prav tako lahko razveljavite a krči z ledom. Ice is both a pain reliever and an anti-inflammatory. Ice je tako bolečino razbremenilna in protivnetno. Try massaging the area with ice for no more than 10 minutes or until the area is bright red, which indicates that blood cells have returned to heat the cramped muscle. If ice is too uncomfortable, try heat . Poskusite masirajo območja z ledom, za ne več kot 10 minut ali dokler površina je svetlo rdeče, kar kaže, da so se krvne celice vrnejo segreva Tjeskoban mišice. Če led je preveč neudobno, poskusite toplote. Heat improves superficial blood circulation and makes muscles more flexible, so some people find that heat is more soothing for muscle cramps than ice. Toplotni izboljšuje površinski krvni obtok in se mišice bolj prožne, zato so nekateri ljudje menijo, da se toplota bolj pomirjujoča za mišični krči kot led. Try a heating pad for 20 minutes at a time or even a warm shower or bath. Poskusite ogrevanje blazinico za 20 minut v času, ali celo topel tuš ali kad. Make sure to massage the muscle with your hands following ice or heat. My experience with heat is far more better than ice to stop the cramp. Poskrbite za masažo mišice z rokami po led ali toplota. Moje izkušnje s toploto je veliko več boljših kot led, da se ustavi krč.

How Can Cramps Be Prevented? Kako lahko krči mogoče preprečiti?

• Keep your body adequately hydrated. Drinking plenty of fluids may help to prevent reoccurring cramps, as fluids help muscles contract and relax. Naj bodo vaše telo ustrezno hidrirani. Pitje veliko tekočine lahko pomagajo preprečiti reoccurring krči, kot tekočine pomaga mišice pogodbe in se sprostite. Drink 6 to 8 glasses of water everyday, preferably non-caffeinated drinks. Pijača 6 do 8 kozarcev vode vsakdana, po možnosti brez caffeinated pijač.
• Daily stretching may help prevent nocturnal leg cramps. Dnevni raztezanje lahko pomagajo preprečiti nočne noge krči. Before sleep, stand just short of a meter from a wall with hands on the wall. Pred spanjem, stojalo samo za kratek metra od stene z rokami na steno. While bending one knee, lean towards the wall and hold for ten seconds keeping the heels pressed flat to the floor before straightening the knee. Čeprav upogibni eno koleno, pusto k steni in ga pridržite deset sekund vodenje petah stisnjene ravno na tla pred ravnanje kolena. Repeat using the other leg. Ponovite z drugo nogo. Each leg should be stretched up to ten times for best effect. Vsaka noga je treba raztegne do desetkrat za najboljši učinek.

If you have frequent cramps, I suggest you to seek medical advice. Če imate pogoste krče, predlagam vam, da poiščejo zdravniško pomoč. A doctor may prescribe a suitable muscle relaxant and he will check to ensure that there are no underlying problems causing the cramps. Zdravnik lahko predpiše primeren mišični relaxant in bo pregled za zagotovitev, da ni nobenih težav povzroča krčev.

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