Ciwon ƙashin ƙugu: Abin da Ya Sa Idan Ka Ɗauki Jiki, Abin da Za Ka Canja, da Kuma Lokacin da Za Ka Ziyarci Likita

Ba a yawan jin ciwon ƙashin ƙugu a jikin waɗanda suke motsa jiki a kai a kai. Sau da yawa, ciwon yana zuwa ne daga ƙwayar ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin Yana faruwa ba tare da sani ba, yawanci a cikin biyu ko uku na ƙarshe na saiti mai wuya, kuma kawai ka lura da shi wannan maraice ko washegari lokacin da ka yi gogewa. Ga abin da ke haddasa shi, abin da zai canja a cikin makonni biyu zuwa uku masu zuwa, da kuma alamun da ke nufin ka daina yin zato kuma ka je wurin likita.

Abin da ke faruwa a zahiri

Maƙogwaronka tana aiki ne a kan ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin Muscle uku ne ke yin mafi yawan aikin da ke kewaye da shi: Ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙ Ka riƙe su a cikin kwanaki kuma suna nuna hali kamar kowane tsoka mai aiki: mai tausayi don tabawa, zafi mai zafi, ciwo yana nufin cikin haikalin, kunne, da wuyansa.

Babban bambanci daga quads: ba za ku iya hutawa ba. Kana haɗiyewa, kana taunawa, kana magana sau dubbai a rana, saboda haka tsoka ba ta taɓa samun sauƙi ba sai ka canja halinka. Shi ya sa ciwon muƙamuƙi zai iya ci gaba har tsawon makonni bayan ka daina motsa kaya masu nauyi.

Abubuwan da suka fi haifar da motsa jiki

Ƙarƙashin ƙuƙwalwa a ƙarƙashin kaya

Da nisa na farko. A kan squats, deadlifts, da kuma bench press, duk wani abu sama da kimanin kashi 85 cikin dari na 1RM ya zo tare da motsa jiki na Valsalva da kuma hakora na atomatik. A wani lokaci mai wuya, za ka iya maimaita maimaitawa 15 zuwa 25, kuma sau uku a mako yana nufin kusan 60 na ƙananan ƙwayoyin da ke aiki dukan yini.

Matsayin wuyansa da kai

Gudanar da bayan kanka a cikin benci, jefa kanka a baya a lokacin kulle a kan deadlifts, da kuma tura ƙafar gaba a kan layuka duk suna janyewa a kan tsutsa tsokoki. Ciwon yawanci yana gefe ɗaya, a gefen da wuyanka ke jin tsananin.

Ƙwaƙwalwar ƙwari, kankara, da abinci mai tauri

Sa'o'i biyu zuwa uku na gum a rana suna da girma sosai ga ƙananan tsoka yi tunanin 200 na maimaitawa 30. Haka kuma don yin ƙwanƙwasa kankara da kuma bar din da ke ɗaukar rabin minti a kowane ci.

Matsin rai, barci, da kuma shan kofi

Ƙarƙashin dare (bruxism) yana da alamar alama: wani rigid muƙamuƙi a kan farkawa da kuma wani m sarari ciwon kai da cewa fades da tsakar rana. Fiye da miligram 400 na maganin kafeyin a rana, musamman kafin motsa jiki bayan karfe 5 na yamma, da barci na sa'o'i 7 a rana, yana ƙara muni.

Hakora da cizon

Sabon cikawa da ya yi nisa da rabin milimita, ko kuma hakori na hikima da ya fito ko kuma ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙ

Shirinka na makonni biyu zuwa uku masu zuwa

1. Ka rage yawan aiki, ba horo ba. Domin makonni biyu aiki a 70-80% na 1RM, 3-4 sets na 6-8 reps, ko da yaushe barin 2-3 reps a ajiya. Babu iyakar, babu saiti zuwa ga rashin nasara.
2. Ka saita bakin. Leɓunansu suna kusa, hakora suna nesa da 2-3 mm, harshen harshe a kan palate a bayan hakora. A cikin kwanaki biyar na farko ka saita tunatarwa kowane minti 30 ka duba inda hakoranka suke.
3. Ka sarrafa numfashinka a cikin saitin. Shafar ta hanci kafin sakewa, riƙe kawai ta hanyar concentric, numfashi a saman. numfashi yana riƙe da tsawon fiye da 3-4 seconds da maimaitawa ne inda clenching ke rayuwa.
4. Ka jefa gum da kankara. Idan kana son gogewa sosai, ka rage shi zuwa minti 20 a rana.
5. Abincin mai laushi na kwanaki 7-10. An yanka nama a yanka, an dafa kayan lambu, gurasa ba tare da tsananin crust ba. Ƙaƙasassun da ke cikin cokali, ba tare da buɗewa ba.
6. Barci da kuma maganin kafeyin. Barci na awa 7 zuwa 9, maganin kafeyin na karshe akalla awa 8 kafin barci.

Abin da za a yi don tsokoki

• Ƙarƙashin ƙuƙwalwa: babban yatsa a waje, yatsan yatsa a cikin kuncin, matsin lamba na 60-90 seconds a kowane gefe, sau biyu a rana. Ya kamata ya ji ba dadi, ba zafi ba.
• Ƙarfin zafi: wani dumi damfara na minti 15 da yamma, 10-14 kwanaki a jere.
• Ana iya buɗewa: Harshe a kan lebe, a hankali bude kamar yadda za ka iya ba tare da ciwo ba, riƙe da 5 seconds, rufe. Sau shida, sau shida a rana.
• Ƙafa: biyu zurfin wuyansa flexor drills (m chin tucks, 10 maimaitawa na 5 seconds) sau biyu a rana.

Kada ka matsa masa da karfi, kuma ka yi watsi da kayan aikin da ke motsa masa gwiwa da kuma na'urar da ke cin abinci matsalar ta fi ƙarfinsa, kuma ƙara yawan abin da ke cikinsa zai sa ya yi tsayi.

Lokacin da za ka je wurin likita

A gaggawa, yanzu: idan ciwon muƙamuƙi ya bayyana tare da aiki kuma ya sauƙaƙe tare da hutawa, musamman tare da matsa lamba a kirji, numfashi, gumi, tashin zuciya, ko ciwon hannun hagu muƙamuƙi sanannen wuri ne don ciwon zuciya da aka ambata kuma wannan ba wani abu bane da za a zauna akansa.

A wannan rana: ƙaho wanda ke kulle (yana buɗe ƙasa da yatsunsu biyu, kimanin 20-25 mm) ko ya makale a buɗe; kumburi, ja, pus, ko zazzabi sama da 38 °C; ciwo bayan bugun jini ko fadowa; a cikin kowa da ke da shekaru 50, ciwo na temples wanda ya fi muni yayin tauna tare da ciwon kai da canje-canje na gani.

Ka rubuta wa'adi: idan ciwo ya wuce makonni 3-4 duk da duk abin da ke sama, idan kun sami ƙarancin fuska, ƙarar sauti, ko canje-canje na ji, ko kuma idan kun farka kowace safiya tare da ƙwanƙwasa ƙusa da ciwon kai wannan shine lokacin da likitan hakori ya kamata ya tantance cizon ku kuma ko shimfiɗar dare yana da ma'ana.

Gajerun bayanai

• Wanda ya saba da wannan ba shi ne haɗin gwiwa ba amma tsokoki masu tsotsa da aka yi amfani da su ta hanyar yin amfani da kayan aiki masu nauyi.
• Makonni biyu a 70-80% na 1RM, 3-4 sets na 6-8 reps tare da 2-3 reps a ajiya, babu gazawar kuma babu maxims.
• Hakora a tsakanin 2-3 mm, harshe a kan palate; gum da kankara, abinci mai laushi don kwanaki 7-10.
• Masseter massage 60-90 seconds sau biyu a rana, zafi 15 minti, bude rawar soja 6 maimaitawa 6 sau a rana.
• Ciwo mai nasaba da aiki tare da cututtuka a kirji ko hannu, ƙuƙwalwar ƙuƙwalwa, ƙumburi tare da zazzabi nemi likita ba tare da bata lokaci ba.