{"id":11245,"date":"2023-02-22T21:27:56","date_gmt":"2023-02-22T21:27:56","guid":{"rendered":"https:\/\/planetesport.dz\/web\/?p=11245"},"modified":"2023-02-22T21:28:36","modified_gmt":"2023-02-22T21:28:36","slug":"nos-conseils-pour-eviter-les-crampes","status":"publish","type":"post","link":"http:\/\/planetesport.dz\/?p=11245","title":{"rendered":"Nos conseils pour \u00e9viter les crampes"},"content":{"rendered":"

La crampe est un mal courant, que les sportifs de tous niveaux connaissent bien. G\u00e9n\u00e9ralement b\u00e9nigne, elle n\u2019en reste pas moins douloureuse. Heureusement, il est possible d\u2019\u00e9viter et de soulager facilement les crampes, gr\u00e2ce \u00e0 quelques mesures simples.<\/span><\/span><\/span><\/span><\/span><\/p>\n

Qu\u2019est-ce qu\u2019une crampe ?<\/b><\/span><\/span><\/span><\/span><\/span><\/p>\n

La crampe musculaire est une contraction involontaire, soudaine et douloureuse d\u2019un muscle ou d\u2019une partie d\u2019un muscle. Elle est palpable et parfois visible \u00e0 l\u2019\u0153<\/span><\/span>il nu.<\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n

La crampe d<\/span><\/span><\/span>\u00e9bute brutalement, sans aucun sympt\u00f4me avant-coureur. Sa dur\u00e9e n\u2019exc<\/span><\/span>\u00e8<\/span><\/span><\/span>de g\u00e9n\u00e9ralement pas quelques minutes, durant lesquelles le muscle atteint est tr<\/span><\/span>\u00e8<\/span><\/span><\/span>s douloureux et raide ; \u00e0 la palpation, il appara\u00eet contract\u00e9 et sensible. <\/span><\/span><\/span><\/span><\/span><\/p>\n

Pourquoi des crampes ? <\/b><\/span><\/span>
\n<\/b><\/span><\/span>Les crampes proviennent g\u00e9n\u00e9ralement d\u2019une fatigue musculaire excessive, ou peuvent \u00eatre la cons\u00e9quence d\u2019une pr\u00e9paration inadapt\u00e9e \u00e0 l\u2019effort : \u00e9chauffement trop court, manque de r\u00e9<\/span><\/span><\/span>cup<\/span><\/span><\/span><\/span>\u00e9ration provoquant un \u00e9tat de surentra\u00eenement, ou encore surcharge musculaire (ex. : \u00eatre rest\u00e9(e) trop longtemps debout pendant la journ\u00e9<\/span><\/span><\/span>e). La fragilit<\/span><\/span><\/span><\/span>\u00e9 cr\u00e9\u00e9e dans un groupe musculaire donn\u00e9 peut \u00e9galement \u00ea<\/span><\/span><\/span>tre aggrav<\/span><\/span><\/span><\/span>\u00e9e par l\u2019\u00e9tat physiologique du sportif : mat\u00e9riel ou technique inadapt\u00e9s, surpoids, tensions musculaires, d\u00e9s\u00e9quilibre squelettique, fatigue g\u00e9n\u00e9rale, maladie, d\u00e9shydratation, pertes en sels min\u00e9raux et oligo-\u00e9l\u00e9ments (magn\u00e9<\/span><\/span><\/span>sium, sodium, potassium, calcium et fer) dues <\/span><\/span><\/span><\/span>\u00e0 une sudation excessive (chaleur) et d\u00e9ficit en vitamines sont autant de causes pouvant provoquer des crampes. <\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n

Nos conseils pour \u00e9viter les crampes :<\/b><\/span><\/span><\/span><\/span><\/span><\/p>\n

Hydratation<\/b><\/span><\/span><\/span>
\n<\/span><\/span>La premi\u00e8<\/span><\/span><\/span>re mesure essentielle consiste \u00e0 bien s\u2019hydrater lors de chaque s\u00e9ance de sport, afin de compenser les pertes d\u2019<\/span><\/span>eau et de sels min<\/span><\/span><\/span>\u00e9raux. Les eaux riches en magn\u00e9sium et autres sels min\u00e9raux sont conseill\u00e9s. Inversement, les boissons diur\u00e9tiques, comme le caf\u00e9 et le th\u00e9, doivent \u00eatre \u00e9vit\u00e9es les jours d\u2019<\/span><\/span>entra<\/span><\/span><\/span>\u00eenement.<\/span><\/span><\/span><\/span><\/span><\/p>\n

Alimentation<\/b><\/span><\/span><\/span>
\n<\/b><\/span><\/span><\/span>Pour \u00e9viter les crampes, il convient d\u2019avoir des apports suffisants en min\u00e9raux. Tout le monde a int\u00e9r\u00eat \u00e0 maintenir de bons taux de magn\u00e9sium, potassium et calcium, mais les besoins des sportifs sont sup\u00e9rieurs \u00e0 ceux des autres, en raison de la forte sollicitation des muscles. Les bananes, les amandes et le chocolat noir sont des exemples d\u2019aliments riches en magn\u00e9sium.<\/span><\/span><\/span><\/span><\/span><\/p>\n

Bonnes pratiques sportives<\/b><\/span><\/span><\/span>
\n<\/b><\/span><\/span><\/span>Une sollicitation trop brutale d\u2019un muscle, ou des conditions d\u2019effort inadapt\u00e9es, peuvent favoriser les crampes. C\u2019est pourquoi il convient :<\/span><\/span>
\n<\/span><\/span>– De s<\/span><\/span><\/span>\u2019\u00e9chauffer avant chaque s\u00e9ance, pendant au moins 10 minutes.<\/span><\/span>
\n<\/span><\/span>– De r<\/span><\/span><\/span>\u00e9aliser des \u00e9tirements apr<\/span><\/span>\u00e8<\/span><\/span><\/span>s les s\u00e9ances, et \u00e9ventuellement des exercices de relaxation, pour d\u00e9tendre les muscles.<\/span><\/span>
\n<\/span><\/span>– De respecter des temps suffisants de r\u00e9<\/span><\/span>cup<\/span><\/span><\/span>\u00e9ration, et d\u2019\u00eatre \u00e0 l\u2019\u00e9coute des signaux de fatigue.<\/span><\/span>
\n<\/span><\/span>– D\u2019\u00e9viter de pratiquer une activit\u00e9 physique en cas de forte chaleur.<\/span><\/span>
\n<\/span><\/span>– D\u2019avoir un \u00e9quipement adapt\u00e9.<\/span><\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

La crampe est un mal courant, que les sportifs de tous niveaux connaissent bien. G\u00e9n\u00e9ralement b\u00e9nigne, elle n\u2019en reste pas moins douloureuse. Heureusement, il est possible d\u2019\u00e9viter et de soulager facilement les crampes, gr\u00e2ce \u00e0 quelques mesures simples. Qu\u2019est-ce qu\u2019une crampe ? La crampe musculaire est une contraction involontaire, soudaine et douloureuse d\u2019un muscle ou …<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[129],"tags":[],"class_list":["post-11245","post","type-post","status-publish","format-standard","hentry","category-omnisport"],"_links":{"self":[{"href":"http:\/\/planetesport.dz\/index.php?rest_route=\/wp\/v2\/posts\/11245","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/planetesport.dz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/planetesport.dz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/planetesport.dz\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"http:\/\/planetesport.dz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11245"}],"version-history":[{"count":1,"href":"http:\/\/planetesport.dz\/index.php?rest_route=\/wp\/v2\/posts\/11245\/revisions"}],"predecessor-version":[{"id":11248,"href":"http:\/\/planetesport.dz\/index.php?rest_route=\/wp\/v2\/posts\/11245\/revisions\/11248"}],"wp:attachment":[{"href":"http:\/\/planetesport.dz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/planetesport.dz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11245"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/planetesport.dz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}