Afotusɛm ntiantia
- Move gently the day after; light activity loosens sore muscles.
- Expect the peak ache around day two, then it fades by day five.
- Dark urine or sharp, constant pain means call a doctor, not wait.
Woyɛɛ ade pa bi maa wo ho. Wo dwumadibea kan a woakɔ akyɛ, akwantu tenten, anaa adesua bi a ɛpiapiaa wo kakra. Adekyee a edi hɔ no wote nka sɛ wo ho yɛ wo den, ebia woyɛ ahantan mpo. Afei da a ɛto so abien no ba, na wo nan adwene wɔ atwedeɛ biara ho.
Saa yawdi a ɛba akyiri no atrɛw araa ma ɛwɔ ɔno ankasa din: tw a ɛba akyiri (delayed onset muscle soreness), anaa DOMS. Asɛmfua "akyiri" no ne asɛm no nyinaa. Ɛntaa mmɔ wo bere a woreyɛ apɔwmuden no. Ɛnam brɛoo wɔ da a edi hɔ no mu, ɛtena emu fa, na afei ɛno ankasa fi. Wɔ nnipa dodow no ara, mmere dodow no ara, ɛyɛ sɛnkyerɛnne sɛ wo nipadua resakra ne ho, ɛnyɛ sɛ ɛresɛe.
Yɛpɛɛ sɛ yɛfa nea ɛrekɔ so ankasa no mu, efisɛ ahintasɛm no ne nea ɛma ɛyɛ hu no fa. Sɛ wote ɔkwan no ase wie a, yawdi da bi wɔ apɔwmuden akyi gyae sɛ ɛbɛyɛ sɛ akyirikyiri na efi ase yɛ sɛ nhyehyɛe no fa bi.
Nea DOMS yɛ ankasa
Bere a wode asɛnnennen ma ntwaban wɔ ɔkwan a ɛnsuro so no, woyɛ nhomanu ketewa bi wɔ ntwaban ahoma no ne nam a atwa ho ahyia no mu. Wo nipadua de nsiesiei adwuma a emu nyɛ den gye so, na saa adwuma no ne nea wote nka sɛ yawdi ne den. Cleveland Clinic kyerɛkyerɛ yawdi no mu sɛ efi ase da koro kosi mmiɛnsa wɔ apɔwmuden akyi na ɛntaa ntena nnanu pɛn so.
Nkekamu biako de ɛba kɛse sen biara: nkekamu no fa a ɛtwetwe, baabi a ntwaban no yɛ adwuma bere a ɛretwe ho mu. Sɛ wode duru no resi fam wɔ curl mu, sɛ wonantew sian bepɔw, anaa squat anaa lunge a ɛresi fam brɛoo. Nhwehwɛmufo frɛ eyinom eccentric nkekamu, na ampa ara wɔde yawdi ba kɛse sen ma anaa pia fa a ɛwɔ saa apɔwmudeyɛ koro no ara mu.
Nyansahu a ɛwɔ ha no da so ara reyɛ ho adwuma, na ɛsɛ sɛ wɔka no pefee. Mfe pii no, asɛm a emu nyɛ den no ne "ntwaban mu ketekete a ɛsunsuan." Nhwehwɛmu foforo kyerɛ sɛ nam a ɛkeka ho ne ntini nhyehyɛe di dwuma kɛse sen sɛnea na yedwen kan no. Wonhia mmuae a etwa to no na woadi nea ɛho hia no ho dwuma.
Bere nhyehyɛe no, sɛnea wubehu nea ɛyɛ nea ɛfata
DOMS di kwan bi a wobetumi ahu kan akyi. Sɛ wuhu a, ebetumi agye wo afi dadwen pii mu.
- Nnɔnhwerew kakra a edi kan. Mpɛn pii no, wote nka sɛ wo ho ye, anaa abrɛ a ɛyɛ anigye kɛkɛ. Yawdi ntaa mma ha ɛ.
- Nnɔnhwerew dumien kosi aduonu anan. Yawdi no fi ase si. Ntwaban no te nka sɛ ɛyɛ mmerɛw bere a womia so anaa woma ɛkeka ho kɔ baabiara a ebetumi adu.
- Nnɔnhwerew aduonu anan kosi aduɔson abien. Eyi ne nea ɛkorɔn. Da a ɛto so abien no taa yɛ nea enye koraa, nea ɛyɛ nnipa a wɔn ho yɛɛ wɔn den da a edi kan no nwonwa.
- Nnansa kosi nnanu. Ɛbrɛ ase na ɛno ankasa fi, a wɔnyɛ aduru biara koraa.
Sɛ woyɛ ɔfoforo, anaa woasan aba bere a wokɔɔ akyɛ akyi a, hwɛ kwan sɛ yawdi no beda adi kɛse. Ɛno nyɛ sɛnkyerɛnne sɛ woyɛɛ no boroo so. Ɛyɛ sɛnkyerɛnne sɛ na nkekamu no yɛ foforo. Asɛmpa no yɛ nokware: yɛ saa apɔwmudeyɛ koro no ara bio wɔ dapɛn baako anaa abien akyi a, wo ho renyaw kɛse. Wo nipadua sua ade ntɛm. Nhwehwɛmufo frɛ eyi repeated bout effect, na ɛno nti na mprenu so taa yɛ mmerɛw sen nea edi kan no.
Nea ɛboa ankasa
Aduru a ɛyɛ nwonwa biara nni hɔ a etumi popa DOMS, na obiara a ɔretɔn wo bi no rehyɛ wo bɔ a ɛboro so. Nanso nneɛma kakra a ɛnyɛ den ampa ara tew yawdi no so na ɛboa wo ma wokeka wo ho yiye bere a ɛretwam.
- Keka wo ho brɛoo. Eyi ne nea ɛte sɛ enye nanso ɛyɛ adwuma. Adwuma a emu nyɛ den de mogya ba ntwaban a ɛyaw mu na ɛma ɛyɛ mmerɛw. Anammɔntwa a ɛnyɛ den, sakre a wokuru no brɛoo, ntwetwemu a ɛyɛ brɛoo. Mpɛn pii no wobɛte nka sɛ wo ho ye bere a wokeka wo ho no sen kan.
- Fa ɔhyew di dwuma ma den. Ɔhyew ma mogya kɔ ho na ɛtew saa nea ɛhyɛ den na ɛkyere no so. Aguaree a ɛyɛ hyew anaa atena a ɛyɛ hyew wɔ mmeae a enye koraa so betumi ayɛ ahomegye, titiriw anɔpa.
- Fa awɔw di dwuma ma yawdi a ano yɛ den. Awɔw betumi adwudwo yaw ne ahonhono so. Atena a ɛyɛ nwini bere tiaa bi ye sɛ ɔhyew nnu ho a.
- Nna ne nsu. Ahoɔden a wonya bio sii bere a woregye w'ahome. Sɛ wonya nna a ɛdɔɔso ne sɛ wonom nsu pii a, ɛrenyɛ sɛ ade kɛse bi, nanso ɛyɛ adwuma komm wɔ akyi.
- Ma no bere, na tew so. Ɛho nhia sɛ wobɛbɔ ntwaban koro a ɛyaw no no da a edi hɔ no ankasa. Yɛ baabi foforo adwuma, fa nea emu nyɛ den, anaa gye ahomegye da. Yawdi no behu ahokyere ankasa.
Nea ɛho nhia sɛ woyɛ ne sɛ wobɛhyɛ wo ho ama woayɛ apɔwmudeyɛ a emu yɛ den wɔ ntwaban a ɛyaw kɛse so na woayɛ "den." Yawdi nyɛ apɔwmudeyɛ botae, na apɔwmudeyɛ a ɛnnyaw wo yaw no betumi ada so ayɛ apɔwmudeyɛ pa. Yawdi yɛ nsɛm a ɛfa ade foforo ho kɛkɛ, ɛnyɛ akyerɛw.
Sɛnea wobɛyɛ na wo ho ennyaw mpɛn pii
Ɔkwan a ɛkɔ so ankasa a wobɛfa so akwati sɛ wo ho bɛsɛe nnansa ne sɛ wobɛkyekye nkakrankakra. Bere a wofi ade foforo ase anaa wosan ba akyi a, yɛ kakraa wɔ nea wususuw sɛ wubetumi no. Mmara a ɛyɛ nokware a wɔde di dwuma ne sɛ wode nea woyɛ no bɛkɔ anim kakraa dapɛn biara sen sɛ wobɛtu mmirikatɛntɛ kɛse. Wo ntwaban, wo ahoma, ne wo nam a ɛkeka ho nyinaa sakra wɔn ho biara ne ne mmirika, na ɔkwan a ɛyɛ brɛoo no ma wotumi di akyi.
Sɛ wobɛhyehyɛ wo ho ansa na woahyɛ wo ho den, ne sɛ wode wo ho bɛhyɛn nkekamu foforo mu brɛoo sen sɛ wode wo ho nyinaa bɛhyɛ mu da a edi kan a, ɛno nso boa wo nipadua ma ɛhyia adehia no a ahodwiriw nni mu kɛse. Eyinom mu biara nsiw yawdi koraa, na ɛho nhia sɛ ɛyɛ saa. Ɛma yawdi no tena baabi a ɛyɛ adamfo mu sen baabi a worentumi-ntena-fam mu.
Bere a yawdi yɛ ade foforo
DOMS yɛ nea ano yɛ brɛoo, ɛyaw, atrɛw wɔ ntwaban no so, na ɛkɔ so yɛ yiye da biara. Kɔkɔbɔ nsɛnkyerɛnne kakraa bi kyerɛ sɛ ɛsɛ sɛ wugyae nsusuw na woma wɔhwɛ wo.
Cleveland Clinic kyerɛ eyinom titiriw:
- Yaw a ano yɛ den, ɛba mpofirim, anaa ɛkɔ so daa sen yawdi a ano yɛ brɛoo
- Yawdi a ɛkyɛ kyɛn dapɛn biako sen sɛ ɛbɛbrɛ ase
- Ahonhono a ano yɛ den, anaa yaw wɔ aboa-pɔw mu sen ntwaban no ankasa
- Dwonsɔ a ɛyɛ tuntum a ɛnyɛ sɛnea ɛtaa yɛ, te sɛ tii anaa cola
Nea etwa to no ho hia. Dwonsɔ a ɛyɛ tuntum wɔ apɔwmudeyɛ a emu yɛ den paa anaa nea wonsuro so akyi betumi ayɛ sɛnkyerɛnne a ɛkyerɛ yare bi a wɔntaa nhu a wɔfrɛ no rhabdomyolysis, baabi a ntwaban a asɛe no yi nneɛma a ebetumi ahaw asaaboɔ. Ɛntaa mma, nanso ɛyɛ ayaresabea mmɔdenbɔ a egye ntɛm, enti nntwɛn. Hwehwɛ ahwɛyɛ da koro no ara.
Sɛ wowɔ akwahosan ho asɛm bi, koma ho dadwen, woanyinsɛn, anaa woresan afi opira mu a, ɛfata sɛ wo ne wo yaresafo bɔ nkɔmmɔ tiaa bi ansa na woafi nhyehyɛe foforo ase. Ɛnyɛ sɛ apɔwmudeyɛ yɛ hu nti, na mmom efisɛ obi a onim w'abakɔsɛm betumi aboa wo ma woafi ase wɔ baabi a ɛfata.
Mmere dodow no ara, nso, saa yawdi a ɛba da abien akyi no ne nea ɛte ankasa: adanse sɛ wobaae. Yɛ wo nan adɔe kakra, kɔ so keka wo ho brɛoo, na ma wo nipadua nyɛ nea aka no.
Nsɛm a wɔfaa fii
- Cleveland Clinic, Delayed Onset Muscle Soreness (DOMS)
- National Library of Medicine (PMC), Is "Delayed Onset Muscle Soreness" a False Friend? The Potential Implication of the Fascial Connective Tissue
- National Library of Medicine (PMC), Delayed onset muscle soreness: Involvement of neurotrophic factors