things you can do when yoou are having a muscle cramp. this will help you a lot

Tn udxY fmaYS tljr yels,Su ksid we;sjk lelal=fuka mSvd úÈkjdo@ fuu ;;ajh we;s ùu j,lajd .ekSug .; yels C%shd ud¾. fudkjdo@ ^Muscle cramps&

fuys§ isÿjkafka l=ulao@

udxYfmaYS bfíu yels,S ;oùu;a kej; ál fõ,djlg ,sys,a fkdù ;sîu;a ksid fuh isÿfõ'

ie,lsh hq;= fõ,djla udxYfmaYS ,sys,a fkdù ;sîfuka tys ;o fõokdjla we;sfõ' fuu ;;ajh fndfydaúg ll=f,a n;aflkaäh wdY%sß;j yd l,jd m‍%foaYh wdY‍%s;j jeämqr oelsh yels w;r YÍrfha wfkl=;a ia:dkj,o we;súh yel'

fufia we;s ùug fya;= fudkjdo@

wêl f,i wod, udxY fmaYS Ndú;djk whqßka C%shdj,sj, ksr; ùu yd tu udxYfmaYS j,g isÿjk ;e,Sï'

YÍrfha we;s Lksc,jK W!k;d ^Wod- fmdgEishï"le,aishï"fidaähï& 

wêl f,i oyäh oeóu fï ioyd fya;= úh yel'

wêl f,i u;ameka Ndú;h'

udiaYQoaêh yd .eí .ekSu wdY‍%s;j we;sjk fjkiaùï'

jl=.vq yd ;hsfrdhsâ .‍%ka:sh wY‍%s;j jk C%shdldÍ;ajfha W!k;d'

iuyr T!IO j¾. fï ioyd fya;= ldrl úh yel'

fuu ;;ajh we;s jq úg ksjfia§ l, yels C%shdldrlï fudkjdo@

1' tjf,ys lrkq ,nk C%shdldÍ;aj kj;d wod, udxYfmaYsh fydÈka wefok bßhõjl isákak'

2' Wkq j;=frka ;eùu yelsÆkq udxYfmaYsh È. yeÍu myiq lrhs' miqj whsia T;k ,o frÈ lene,a,lska ;eùu lelal=u hï ÿrlg blaukska iukh lsÍug bjy,a fõ'

3' bkamiq lelal=ug wdf,amkh lrk ndï tlla Ndú;d l, yels w;r fõokd kdYl fm;so wjYH kï .; yel'

fuu ;;ajh we;s ùu j,lajd .ekSug .; yels C%shd ud¾. fudkjdo@

jHdhdï j, fhfok úg§ fyda wêl f,i oyäh ouk l=uk lghq;a;l§ jqjo fydÈka c,h mdkh lsÍu we;s ir,u úiÿuls'

YÍr jHdhdï j, fhfokafka kï ;udg iQ¥iq m‍%‍%udK j,sk muKla th l,hq;=h'

Tng ks;r ks;r fujeks ;;aj we;sjkafka kï YÍrfha ,jK m‍%udKfha W!k;djhla ksid úh yel' tneúka fodvï "flfi,a jeks m,;=re wdydrhg .ekSfuka fuu W!k;djh hï ÿrlg wju l, yel'

udxYfmaYS fydÈka wefok jHdhdu j, ksr; ùuo isÿ l, hq;=h'

ffjoHjrfhl=f.ka Wmfoia ,nd .; hq;af;a ljr wjia:d j,§o@

ks;r ks;r fujeks ;;aj we;s ùu'

jrla yeÿkq úg §¾> fõ,djla ;sîu yd ksjfia§ l, ms,shï j,§ iukh fkdùu'

ffjoHjrhd úiska fï ioyd l=ula isÿlrhso@

frda. b;sydih yd mÍlaId lsÍï j,ska wk;=rej wjYH kï reêr mÍlaIK isÿlrkq ,nhs' ^jl=.vq ;hsfrdhsâ hk .‍%ka;sj, C%shdldÍ;ajhka ne,Sug yd YÍrfha we;s ,jK m‍%udK j, jHdl+,;d we;aoehs ne,Sug&fõokd kdYl T!IO kshu lsÍu'