التشنج العضلي الذي يحدث في بعض أعضاء الجسم هو تقلص لا إرادي يحدث في العضلات التي تتعرض لمجهود أو جهد أكبر من العضلات الأخرى، ما هو ضروري هو أنه في وقت معين يعاني الشخص من مشاكل الألم بسبب تشنج العضلات وتكون نسبة حدوث هذه المشكلة عالية بشكل خاص عند الرياضيين من جميع الأنواع. لذلك في هذا الموضوع من موقعي الصحي، سوف نقدم لكم الأطعمة التي تساعد على التخلص من تشنج العضلات.
المحتويات
أسباب تشنجات العضلات
تشنجات العضلات أسباب عديدة أهمها:
- الإفراط في إرهاق العضلات أثناء القيام بالعمل.
- الإجهاد والنشاط الشاق.
- البقاء في نفس الوضع لفترة طويلة يمكن أن يسبب أيضًا تقلصات عضلية.
- يزداد خطر الإصابة بتقلصات العضلات نتيجة الجفاف والطقس الحار.
- أما بالنسبة لحدوث تقلصات في عضلات الأطراف في المساء وتحديداً في عضلات الربلة وإن كانت شائعة إلا أنها لا ترتبط مباشرة بالنشاط الشاق.
مستويات الملح في جسمك
لعدة سنوات حتى الآن يقلل المسح غير المخطط له في معظم أشكاله من توتر العضلات أثناء النوم، وهذا شيء نتحدث عنه جميعًا ولكن ما هو؟ بالنسبة للجزء الأكبر، إذا كنت تعاني من آلام في العضلات، فهناك العديد من الأمور نوضحها فيما يلي:
- فأنت تعلم أنه ليس شيئًا يمكنك تجاهله أو إساءة استخدامه في منتجعات صحية تشخيصية محددة عند توتر العضلات، ولكن لا تعيد الشراء لفترة طويلة
- ببساطة تقوم الأعصاب بتدوير فجوات الملح مما يسمح بتدفق الملح داخل وخارج الخلايا ونقل الإشارات إلى عضلاتنا.
- عندما تتغير مستويات الملح لدينا، تتلاشى هذه الإشارات وتسبب مشاكل مثل البراغي.
- السؤال الآن هو كيف يمكنك التعافي بسرعة عندما يكون لديك إجهاد عضلي؟ حتى تعرف ما الذي يجب أن تساعد به عن طريق شد العضلات قبل أو أثناء السباق ، يمكنك المساعدة في الإسترخاء، والقضاء على تشنجات العضلات الشديد.
- هذا يضمن أنهم قادرون على مواصلة التوظيف بالطريقة المعتادة. بالطبع، نعلم جميعًا أن التمدد قبل التمرين مهم جدًا.
شاهد أيضًا: أهم 7 مكتسبات من فوائد التمارين الرياضية المنتظمة.
طرق علاج التشنج العضلي
هناك طرق يوصى بها لعلاج توتر العضلات والتخلص من آلام العضلات ومنها:
شد العضلات المصابة
- إذا كانت الإصابة في القدم فيوصي بشد القدم بالطول لتمتد العضلات، وتساعده على تخفيف الآلام. .
- استخدم الثلج أو منشفة باردة ولف العضلات المصابة حولها واضغط عليها.
- يوصى باستخدام مضادات الهيستامين مثل: ايبوبروفين.
- استخدام مكملات الكالسيوم والبوتاسيوم: عندما ينخفض مستوى هذه المعادن في الدم.
- يُنصح بمراجعة الطبيب إذا كان توتر العضلات متكررًا جدًا أو مرتبطًا بحالات صحية معينة.
نصائح لتقليل شد العضلات وإليك بعض النصائح التي ستساعد في منع أو تقليل توتر العضلات
- ابتعد عن العنف عند ممارسة الرياضة وتمارين الإحماء.
- لا تمارس الرياضة بعد الأكل مباشرة
- يحتوي النظام الغذائي المتوازن على كميات كافية من المعادن مثل الكالسيوم والصوديوم. اشرب سوائل كافية لتجنب الجفاف.
- قلل من استهلاك الكافيين. يمكن وضع كمادات ساخنة أو باردة على المنطقة المصابة أو المكان الذي يظهر فيه الألم عند ظهور أولى علامات توتر العضلات وذلك لتخفيف تشنجات العضلات، وتقليل وقته باستخدام الكمادات التالية: الكمادات الدافئة.
- قطعة قماش باردة.
- كمادات الثلج
كيف يمكنك منع تشنجات العضلات؟
قد تقطع هذه النصائح شوطًا طويلاً في منع تقلصات العضلات:
- اشرب الكثير من الماء والسوائل الأخرى حتى يصبح لون البول أصفر فاتحًا أو صافياً مثل الماء.
- قلل أو تجنب المشروبات التي تحتوي على الكحول أو الكافيين قدر الإمكان لأن هذه المشروبات قد تحفز توتر العضلات وبالتالي أ.
- أثناء الحمل احرصي على تناول الأطعمة الصحية الغنية بالبوتاسيوم والمغنيسيوم.
- ممارسة أو ركوب دراجة ثابتة لترطيب وتمديد عضلاتك
- أرخي عضلاتك كل يوم، خاصة قبل التمرين وبعده وقبل النوم.
- لا تفرط في التمرين، ولكن زد معدل وشدة التمرين تدريجيًا كل أسبوع.
- يوفر تناول الفيتامينات اليومية للجسم العناصر المهمة التي يحتاجها.
ماذا لو استمرت شد العضلات في العودة؟
- إذا التزم الشخص بالنصيحة أعلاه ولم يشعر بتحسن أو لم يختف، أو إذا استمرت التشنجات في الظهور بشكل متكرر، فإن التقلصات تصبح مزعجة جدًا لك أو تتعارض مع نومك.
- قد يكون هذا التوتر العضلي من أعراض مشكلة أخرى مثل متلازمة تململ الساقين، وقد يصف لك الطبيب مرخًا مناسبًا لإرخاء عضلاتك.
شاهد أيضًا: أهم الأساليب المتبعة في كمال الأجسام.
علاج التشنجات العضلية بالأعشاب
الأعشاب من أفضل طرق العلاج التي يمكن اللجوء إليها ، فهي تساعد في علاج المشكلة الصحية دون التأثير سلبًا على صحة الإنسان:
-
الكركم
- من أهم الأعشاب المستخدمة في تسكين الآلام الناتجة عن تقلصات العضلات، لاحتوائه على خصائص مضادة للالتهابات.
-
قرفة
- وهي من أفضل الأعشاب التي تعمل على إرخاء العضلات وتخفيف الآلام ويستخدم للتخلص من التشنجات العضلية.
- البابونج
يعتبر البابونج من أفضل الوصفات الطبيعية التي تعالج العديد من الأمراض المختلفة، كما تقضي على أسباب تقلصات العضلات.
-
الزنجبيل
- يحتوي على نسبة كبيرة من مضادات الالتهابات ويعمل على استرخاء العضلات ويساعد على التخلص من تشنج العضلات وآلامها.
- وتجدر الإشارة إلى أن التشنجات العضلية يمكن أن تكون نتيجة لبعض الاضطرابات العصبية أو علامة على مرض آخر يجب معالجته على الفور.
أخيرًا تشنج العضلات من الأمراض المزعجة التي تسبب القلق والاكتئاب، و لتجنب ذلك يجب اتباع طرق الوقاية وعند التعرض لها يجب اتباع الطرق الممكنة للعلاج؛ لتخفيف الأعراض، حتى لا تتكاثر وهي ليست خطيرة في حد ذاتها فمن الممكن مساعدة المريض على الإرشاد في طرق العلاج المناسبة.
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справки
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