Shin kun taɓa jin sanyi ƙafãfunku yayin da kuke motsa jiki, ko da lokacin da sauran jikin ku ya zama kamar yana motsawa kuma an haɗa su sosai? Wannan matsala ta fi kowa yawa fiye da yadda ake gani, kuma ba wai kawai yana da ban haushi ba, amma yana iya zama wani lokaci alamar cewa wani abu bai dace da jikinka ba. Gano dalilin da ya sa ya faru, yadda za a hana shi, da abin da za a yi zai iya haifar da bambanci. tsakanin jin daɗin zaman motsa jiki ko ƙarewa tare da ƙwarewar rashin jin daɗi, wanda ma yana iya zama haɗari ga lafiyar ku.
Ƙafafun suna ɗaya daga cikin sassan jiki waɗanda suka fi kamuwa da sanyi., musamman a lokacin ayyukan wasanni a cikin watanni masu sanyi ko lokacin wasanni na hunturu. Koyaya, yanayin ba shine kawai mai laifi ba: akwai dalilai daban-daban, daga zaɓin takalma mara kyau zuwa matsalolin jini ko cututtuka waɗanda zasu iya haifar da wannan rashin jin daɗi. A cikin layi na gaba, za mu yi bayani dalla-dalla. Menene mafi yawan abubuwan da ke haifar da ƙafar sanyi lokacin yin wasanni, yadda za a guje wa su, da mafi kyawun shawarwari don kiyaye ƙafafunku lafiya da dumi? a ko'ina cikin shekara.
Babban abubuwan da ke haifar da sanyin ƙafafu lokacin yin wasanni
Ganin ƙafar sanyi a lokacin motsa jiki ko bayan motsa jiki ba koyaushe yana nufin akwai rashin lafiya ba. A gaskiya ma, sau da yawa yana da alaƙa da yawa abubuwan waje da na cikiMu kalli manyan dalilan:
matalauta jini wurare dabam dabam
Daya daga cikin Mafi yawan abubuwan da ke haifar da ƙafafun sanyi suna da alaƙa da wurare dabam dabam.Lokacin da tasoshin jini ba su ƙyale jini ya gudana yadda ya kamata zuwa iyakar, ƙafafu suna fama da asarar zafi. Wannan matsala na iya kasancewa sau da yawa saboda salon zaman kashe wando, kiba, high cholesterol, hauhawar jini, ciwon sukari, ko kuma kawai yanayin yanayin halitta. Sanin dalilan sanyin ƙafafu zai iya taimaka maka ɗaukar takamaiman matakan kariya don inganta wurare dabam dabam yayin aikin jiki.
Vasoconstriction saboda ƙananan yanayin zafi da damuwa
Jiki yana amsawa ga ƙananan yanayin zafi fifita kariya ga muhimman gabobin, don haka yana rage kwararar jini zuwa wuraren da ke gefe kamar kafa ko hannaye. Ana kiran wannan vasoconstriction, kuma yana iya faruwa ko da tare da ƙananan canje-canjen zafin jiki ko a cikin yanayi mai tsanani ko damuwa. Vasoconstriction ya fi bayyana a cikin wasanni na hunturu, amma kuma yana iya faruwa a lokacin gudu, hawan keke, ko tafiya a kwanakin sanyi.
Cututtukan jini da cututtuka
Bayan al'ada physiological dauki ga sanyi, akwai takamaiman pathologies hade da sanyi ƙafa. Wasu daga cikin mafi yawan su ne:
- Cutar Raynaud ko sabon abu: Jiniyoyin jini a cikin ƙafafu (da hannaye) suna shiga cikin spasm kuma suna kunkuntar gaba ɗaya don amsa sanyi ko damuwa, yana haifar da abubuwan da ke faruwa. yatsunsu sun zama fari ko shuɗi, sanyi kuma ba su da ƙarfi.
- Mutuwar: Rashin ƙarancin ƙarfe yana lalata jigilar iskar oxygen kuma yana rushe tsarin thermoregulation, yana sa ya zama da wahala ga iyakar jure yanayin zafi.
- Hypothyroidism: A hankali metabolism, saboda ƙananan aikin thyroid, yana rage samar da zafin jiki, kuma daya daga cikin alamun da aka fi sani shine. akai-akai ji na sanyi ƙafa.
- ciwon: Masu ciwon sukari na iya tasowa neuropathy da matsalolin wurare dabam dabam, wanda kai tsaye ya shafi hankali da zazzabi na ƙafafu.
Salon zama da rashin motsi
A lokacin wasanni, idan kun kasance a tsaye na dogon lokaci ko kuma ba ku dumi da kyau ba yana rage kunna tsoka a cikin yanki kuma jini ya zama kasa. Wannan yana faruwa musamman a wasanni waɗanda suka haɗa da dogon jira ko motsi mai maimaitawa, kamar su tsere ko keke. Sanin yadda ake gudu cikin sanyi Zai iya taimakawa wajen hana sanyi ƙafar da ke haifar da rashin motsi da inganta yanayin wurare dabam dabam.
Matsalar jijiyoyi
Wasu cututtuka masu juyayi, irin su neuropathy na gefe (na kowa a cikin tsofaffi ko masu ciwon sukari), na iya canza ikon jiki don daidaita yanayin zafi da watsa jin daɗin sanyiIdan wasu cututtuka kuma suna shafar tafiyar da jijiya, tsarin thermoregulation na ƙafafu na iya yin aiki kaɗan da kyau, yana ƙara fahimtar sanyi.
Yawan zufa da zafi
Gumi wani abu ne mai mahimmanci. Idan ƙafafunku sun jike yayin motsa jiki kuma ba a cire danshin da kyau ba (misali, saboda rashin kyawun takalma na numfashi ko safa mara kyau), zubar da gumi yana sanyaya wurin kuma yana taimakawa rage zafin jiki. Wannan ya zama ruwan dare a tsakanin masu gudu, masu keke, da masu tafiya.
Takalmi da safa marasa dacewa
Sanye da takalma masu tsayi ko, akasin haka, ma sako-sako, iya daɗaɗa zagayawa ko ƙyale sanyi da zafi su wuce. Bugu da ƙari, safa da aka yi da kayan da ba su da kyau suna ƙarfafa gumi da rigar ƙafafu, ƙara rashin jin daɗi da haɗarin rauni.
Raunin da sakamakon ciwon ƙafar sanyi a lokacin wasanni
Tsaya ƙafafunku a ƙananan zafin jiki na tsawon lokaci na iya haifar da raunuka ko cututtuka da suka wuce rashin jin daɗi. Wasu daga cikinsu sun haɗa da:
- Daskarewa: A cikin matsanancin bayyanar cututtuka, musamman a lokacin wasanni na dutse, fata na iya zama necrotic, yana buƙatar gaggawar gaggawa.
- Chilblains ko perniosis: Raunin fata wanda ya haifar da ci gaba na arterial da venous vasoconstriction da wuce haddi danshi. Fatar ta zama mai kumburi, ja, da zafi, kuma tana iya haifar da kamuwa da cuta idan shingen fata ya keta.
- Kafar mashigi: Wanda aka bayyana a baya a cikin sojoji, a yau yana iya bayyana a cikin 'yan wasan da ke ciyar da sa'o'i a cikin rigar takalma tare da rashin isasshen iska, haifar da maceration da raunuka na fata.
- Acrocyanosis da erythrocyanosis: Waɗannan halayen jijiyoyin jini ne waɗanda ke barin fata sanyi da blush, kuma suna iya haifar da gyambon ciki idan lalacewar ta daɗe.
- Livedo reticularis: Bayyanar cibiyar sadarwa mai launin shuɗi ko shuɗi a kan fatar ƙafafu, alamar cututtuka na jini wanda wani lokaci yana buƙatar shawarwarin likita.
Yana da mahimmanci kada a yi watsi da ƙafar sanyi, saboda yana iya haifar da matsalolin fata da jini, da cututtuka. Ayyukan da suka dace na taimakawa wajen guje wa rikice-rikice waɗanda zasu iya shafar lafiyar ku da ayyukan wasanni.
Yadda za a hana sanyi ƙafa yayin aikin jiki
Akwai dabaru masu sauƙi da inganci don hana ƙafafu daga yin sanyi yayin wasanniWaɗannan shawarwarin, waɗanda ƙwararrun likitocin motsa jiki da masu horar da wasanni suka amince da su, ana iya amfani da su duka biyun horo na yau da kullun da kuma zaman lokaci-lokaci:
1. Zabi takalma da safa masu dacewa
Zaɓi takalma da sneakers da suka dace da kyau ba tare da matsewa ba (don sauƙaƙe wurare dabam dabam), amma ba ma sako-sako ba. Ya kamata kayan su kasance hana ruwa da numfashi, musamman don wasanni na hunturu ko a cikin yanayin rigar. tafin tafin hannu, zai fi dacewa mai kauri da rufi, yana taimaka muku dumi.
Safa, a gefe guda, ya kamata a yi da shi ulu ko masana'anta na fasaha tare da wicking mai kyau danshiA cikin yanayin sanyi mai tsananin sanyi, saka sutura biyu ko safa mai zafi yana ba da kariya mafi girma. Ka guji kayan haɗin gwiwa waɗanda ke haɓaka gumi da riƙe danshi.
2. Ka sa ƙafafu a bushe
Zafi Yana haɓaka jin sanyi kuma yana ƙara haɗarin raunukan fataIdan ƙafafunku sun jike yayin aikinku, canza safa da wuri-wuri. Bayan yin motsa jiki, wanke ƙafafu da bushewa sosai, ba da kulawa ta musamman ga wuraren da ke tsakanin yatsun kafa, don hana cututtuka da naman gwari.
3. Kunna wurare dabam dabam tare da mikewa
Kafin ka fara, ɗauki mintuna kaɗan zuwa dumi kuma ku shimfiɗa ƙafafu, idon ƙafa da ƙafafu. Motsa jiki kamar tafiya akan ƙafafu, karkatar da yatsun kafa, ko yin da'ira da ƙafafu inganta wurare dabam dabam da inganta jiniMatsar da ƙafafu yayin da kuke hutawa kuma yana taimakawa wajen magance vasoconstriction.
4. Ruwa da kuma kula da fata
Yi amfani da moisturizer kullum Don hana bushewa da fatattaka. Idan kun kasance kuna jin sanyi a ƙafafunku, tuntuɓi ƙwararru game da creams tare da ƙananan tasirin vasodilator, wanda ke inganta yanayin zafi.
5. isasshen abinci mai gina jiki
A daidaitaccen abinci, mai arziki a ciki magnesium, alli da bitamin E, K da CYana inganta wurare dabam dabam kuma yana taimakawa kula da zafin jiki. Wasu abinci tare da tasirin vasodilator, irin su kayan yaji mai zafi, na iya zama taimako ga waɗanda suka saba yin sanyi.
6. Ruwan ruwa akai-akai
Shan isasshen ruwa yana taimakawa wajen kiyaye yawan jini da sauƙaƙe wurare dabam dabam. Kasancewa da ruwa mai kyau, ko da lokacin wasanni na hunturu, yana da mahimmanci don kiyaye lafiyar jijiyoyin jini.
7. Guji vasoconstrictive abubuwa da taba
El Taba yana ɗaya daga cikin manyan maƙiyan wurare dabam dabamRagewa ko kawar da amfani da ku ba kawai yana kare ku daga sanyi ba amma yana inganta lafiyar jijiyoyin jini da kuma fahimtar dumi a ƙafafunku.
8. Tuntuɓi gwani idan matsaloli sun ci gaba
idan kun dandana Ƙafafun sanyi akai-akai tare da ciwo, canje-canje a launin fata, raunukan da ba su warkewa ba, ko rashin jin dadi, ga kwararre. Likitan jinya ko likita na iya gano wasu yanayi, kamar ciwon sukari ko matsalolin jini, kuma suna ba da magani mai dacewa.
Nasiha mai amfani ga 'yan wasa a cikin hunturu
Ga waɗanda ke yin wasanni a yanayin sanyi, ana ba da shawarar:
- Yi amfani da samfuran al'ada wanda inganta dacewa da kariya ta thermal.
- Yi hutu akai-akai zuwa matsar da ƙafafu da yatsun kafa, musamman a cikin motsa jiki na dogon lokaci.
- Zabi takalma masu dacewa kuma masu iska, musamman a wasan dusar ƙanƙara ko wasannin tsaunuka.
- Maye gurbin rigar safa ko datti da wuri-wuri don kiyaye ƙafafunku bushe da dumi.
- Idan an gama, yi a dumi kafar wanka don kunna wurare dabam dabamGuji matsanancin yanayin zafi kuma zaɓi matsakaicin yanayin zafi na ruwa.
Lokacin da za a damu da tuntubar gwani?
Ji na lokaci-lokaci na ƙafafun sanyi yawanci al'ada ne kuma mai sauƙin warwarewa. Duk da haka, tuntubi kwararre idan:
- Ana samun ciwo mai tsanani ko canza launi a cikin ƙafafu.
- Raunuka ko gyambo suna dawwama waɗanda ba sa warkewa.
- Alamun ba sa inganta tare da matakan asali ko ƙara ƙarfi.
- Akwai tarihin iyali na matsalolin jijiyoyin jini, ciwon sukari ko cututtukan jijiya.
Cikakken bincike na iya taimakawa gano matsalolin da ke da alaƙa da haɓaka duka lafiya da wasan motsa jiki.
Kula da ƙafafunku a lokacin motsa jiki, musamman a lokacin hunturu, ya ƙunshi fiye da zabar takalma masu kyau. Abubuwan da ke haifar da sanyi na iya zama mai sauƙi don hanawa ko bi da su idan kun yi aiki a kan lokaci, ba da fifiko ga halaye irin su sanya tufafi masu dacewa, rashin ruwa, daidaitaccen abinci, da tuntubar likita idan alamun sun ci gaba.Ta wannan hanyar, zaku iya jin daɗin motsa jiki ba tare da sadaukar da lafiyar ƙafafunku da lafiyar ku gaba ɗaya ba.
