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نصائح مهمة لعدم تشنج العضلات - مجلة اسال طبيبك انتقل إلى المحتوى نصائح مهمة لعدم تشنج العضلات محمود كرم | يناير 1, 2019 ديسمبر 30, 2018 | علاج طبيعي , آخر الإجابات
كتب ـ محمود كرم الدين
التشنج العضلات هو تقلص لا إرادي مفاجئ للعضلات ينتج عنه تقليل من الوضع الوظيفي للعضلة وحركتها، ويصاب بها كثير من المرضى وخاصة أثناء النوم أو ما قبل النوم، حيث تحدث لعضلات القدم أو عضلات أخرى في الجسم.
أسباب التشنج العضلات للتشنج العضلي أسباب كثيرة، ومعظمها يصب في اتجاه التحميل الزائد على العضلية، ولكنه ليس السبب الوحيد، ولكنه السبب المكرر في كثير من الحالات، وهذا ما سوف نراه في السطور القادمة
أولاً: نقص الكالسيوم ونقص السوائل في الجسم ينشغل كثير من الناس بأنشطة حياته اليومية بعيداً عن مراعاة تزويد الجسم بما يحتاجه من السوائل المختلفة، ذلك النقص في السوائل الذي يؤثر بشكل مباشر على الدورة الدموية على الجسم بشكل عام، وعلى العضلات بشكل خاص، فيسبب اضطراب في حركتها وتشنجها بالشكل المتعارف عليه.
وينصح خبراء العلاج الطبيعي بعدم التهاون في شأن تزويد الجسم بالماء، حيث أن هذا الأمر يعد من أهم الأمور التي تساهم في عدم تكرار تشنج العضلات، والحفاظ عليها لتقوم بوظيفتها الحركية في استقرار وسلام.
ويمكن لتذكير النفس بضرورة شرب الماء وضع زجاجة من الماء باستمرار أو كوب من الماء أمام عينيك، أو في أحد أركان الغرفة التي تتواجد فيها بكثرة، أو حملها معك في حقيبة خاصة إذا كانت أعمالك تحتم عليك أن تتواجد في الطريق لفترات طويلة، المهم أن لا تنقص السوائل في الجسم بشكل يهدد الجسم بحدوث جفاف، أو زيادة الأمراض المصاحبة للجفاف ومنها تشنج العضلات.
علاج طبيعي كسور 3 ثانياً: تشنج العضلات أثناء الحمل يحدث التشنج أثناء الحمل للإناث بسبب الإجهاد الزائد على عضلات القدم بسبب الحمل الزائد الذي يسببه زيادة حجم الجنين برحم الأم، ولعلاج تلك المسألة يجب أن تجلس الأم بوضع مريح لعضلاتها وأن لا تجهد عضلاتها في المشي أو الوقوف لفترات طويلة حتى تستريح العضلات.
وقد يحدث التشنج للعضلات للحامل بسبب نقص الماء الذي ينقص في جسمها بسبب احتياج تكوين الجنين له، وعلاج ذلك تناول الماء بشكل كافي لتجنب حدوث تشنج العضلات، ويكون بتناول ثماني أكواب ماء يومياً على الأقل.
وقد يحدث التشنج للعضلات أيضاً بسبب نقص الكالسيوم من جسم الأم بسبب احتياج الجنين له، وعلاج ذلك تناول الأم عنصر الكالسيوم سواء عن طريق الأقراص أو عن طريق منتجات الألبان المختلفة، ويجب التعرض للشمس لفترات تصل للساعة حتى يستفيد الجسم من الكالسيوم الموجود في منتجات الألبان أو الأقراص.
حامل 4 ثالثا: نقص البوتاسيوم ونقص الأملاح يؤكد خبراء العلاج الطبيعي بأن العضلات في تكوينها تتكون من خلايا، وتحتاج تلك الخلايا في نشاطها للعديد من العناصر الأساسية منها السوائل وكذلك الأملاح وغيرها من العناصر الأساسية التي لا تتمكن الخلية المصنوع من العضلات من أداء مهامها إذا لم تتوافر لها تلك العناصر.
لذا نبه خبراء العلاج الطبيعي على ضرورة أن يكون الطعام الذي يتناوله الإنسان متوازن به العديد من العناصر الأساسية التي يحتاجها الإنسان، فتكون المائدة بها ألوان مختلفة منها اللون الأخضر في الخضروات المختلفة، واللون الأبيض من الرز واللون الأصفر والأحمر من طبق به قطع الطماطم والجزر بخلاف قطعة لحم صغيرة جداً، فهذا التنوع يصب في مصلحة الكفاية المطلوبة للجسم من العناصر الغذائية المختلفة.
رابعاً: الجلوس في وضع خاطئ يؤكد خبراء العلاج الطبيعي على أن الجلوس بوضع خاطئ أو الوقوف بوضع خاطئ يسبب تشنج العضلات، ويفسر الخبراء التشنج على أنه يحدث بسبب الضغط الخاطئ على عصب من الأعصاب الموجودة بالعضلة، فالضغط يسبب منع الدم من الوصول للعضلة ومن الوصول للعصب، فينتج عنه توتر وقصور في أداء العضلة لواجبها.
ومن أجل علاج تلك المسألة يؤكد الخبراء على ضرورة عدم الثبات على وضع واحد مدة طويلة، وأن يحرص الإنسان على التحرك من وقت لآخر وذلك لضمان وصول الدم بالدورة الدموية لكل اعضاء الجسم بشكل عام، ولكل جزء من العضلة بشكل خاص.
ومن الأوضاع التي تمثل ضغط كبير على عضلات الجسم في حالة السكون عليه فترة طويلة، وضع القدم على القدم عند الجلوس، فهذا الوضع يضغط بشدة على أعصاب القدم، ويجعلها في حاجة ماسة إلى الحركة وإنهاء تلك الوضعية لوصول الدم لكل أجزاء العضلة ولراحة الأعصاب التي يتم الضغط عليها بواسطة تلك الحركة.
الشعور بالم 3 خامساً: لبس الكعب العالي لفترات طويلة تحرص كثير من السيدات على لبس الكعب العالي في كثير من المناسبات وخاصة في السهرة، حيث قد تقف السيدة لفترات طويلة بالكعب العالي مؤثرة بذلك على كثير من الأعصاب والعضلات التي تجهد بسبب الضغط عليها نتيجة لبس الكعب العالي.
وينصح خبراء العلاج الطبيعي بضرورة عدم التداء الكعب العالي فترة طويلة حتى لا يتم الضغط على العضلة ويحدث التشنج الذي يسبب الكثير من الألم.
سادساً: الجلوس في كراسي تنقل الحرارة يحذر خبراء العلاج الطبيعي من الضرر الذي يحدث للجسم عند الجلوس على كراسي تنقل الحرارة، مثل تلك المصنوعة من الحديد أو الألومينيوم، فالحرارة الناتجة عن الجلوس في المناخ الحار على تلك الكراسي ينتج عنها إجهاد شديد جداً لعضلات القدم، وقد يسبب الجفاف لها بسبب السخونية الشديدة الصادرة من الكرسي
ويؤكد الخبراء على ضرورة الجلوس على كراسي صحية بشكل سليم، فالأفضل ان تكون مصنوعة من مادة لا تنقل الحرارة مثل الخشب، وجدير بالذكر أن أسلوب الجلوس الصحيح بظهر مستقيم غير محني للأمام أو الخلف له دور كبير في الوقاية من تشنجات العضلات، لأن العضلات في الوضع السليم تكون في أفضل وضع مريح لها، أما في الوضع الخاطئ فتكون في وضع إجهاد شديد لها ويزيد من احتمال حدوث المشكلة.
سابعاً: تكرار التمرينات بشكل غير تدريجي من أسباب التشنج العضلي القيام بتمارين رياضية بشكل مبالغ فيه، فيحدث إجهاد شديد للعضلة وتنكمش بسبب هذا الإجهاد.
لماذا نشعر بالألم ليلاً؟ يشعر معظم الناس بالألم من تشنجات العضلات ليلاً بسبب انشغالهم نهاراً بأنشطتهم اليومية التي تشغلهم عن الشعور بالألم، أما في الليل فيتجه الإنسان إلى الراحة والاسترخاء بما ينتج عنه شعوره الزائد بالألم الذي كان مشغولاً عنه بالنهار.
علاج طبيعي 12 طرق العلاج الطبيعي أولاً: العلاج بالماء البارد ويتم العلاج الطبيعي من خلال العلاج بالماء البارد، وذلك بوضع الماء البارد المثلج على الأنسجة فتؤثر البرودة على الأنسجة فتجعلها تنكمش لفترة بسيطة ثم تتمدد بطريقة كبيرة بعد ذلك.
ثانياً: تمارين الاستطالة ويكون هذا التمرين بشد مشط القدم للأمام مع رفع القدم، وهذا التمرين يساعد العضلة على التمدد وعدم الانكماش، وتلك العملية دارجة العمل بها مثل قيام اللاعبين بها في مباريات كرة القدم عند الشد العضلي.
أخيراً لا تهمل تكرار حدوث التشنج العضلي يجب عند تكرار عملية التشنج العضلي أكثر من مرة في فترة وجيزة عدم إتخاذ تلك الظاهرة بنظرة استهانة، لأن هذا مؤشر على وجود إجهاد كبير للعضلة يستوجب تغيير سلوك معين أو اتخاذ خطوات علاجية معينة، حيث أن تلك التشنجات تسبق عادة عملية تمزق الأربطة التي تحتاج إلى علاج كبير، فالوقاية خير من العلاج، ويجب على الإنسان أن يكون حريصاً على كل أعضاء جسده، خاصة العضلات التي تقوم بدور جوهري في حياة الإنسا.