{"id":3141,"date":"2023-04-20T12:32:56","date_gmt":"2023-04-20T09:32:56","guid":{"rendered":"https:\/\/www.blog.extremeoutdoor.com.tr\/?p=3141"},"modified":"2023-04-20T12:32:57","modified_gmt":"2023-04-20T09:32:57","slug":"kramp-neden-olur-ve-nasil-tedavi-edilir","status":"publish","type":"post","link":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/2023\/04\/20\/kramp-neden-olur-ve-nasil-tedavi-edilir\/","title":{"rendered":"Kramp Neden Olur ve Nas\u0131l Tedavi Edilir?"},"content":{"rendered":"

Kramp nedir?<\/h2>

Kaslar\u0131n\u0131z g\u00fcnl\u00fck hareketler esnas\u0131nda gev\u015fer ve kas\u0131l\u0131r. Kramp, kaslar\u0131n\u0131z\u0131n fazla yorulma sonucu gev\u015femeden kaskat\u0131 kalmas\u0131ndan kaynaklan\u0131r. Kramptan kurtulmak i\u00e7in, gergin durumdaki kaslar\u0131n\u0131z\u0131 esnetmeniz ve kan ak\u0131\u015f\u0131n\u0131 yeniden sa\u011flayabilmek i\u00e7in masaj yapman\u0131z gerekiyor. Unutmay\u0131n, b\u00fct\u00fcn bu hareketleri son derece yava\u015f ve yumu\u015fak \u015fekilde yapmal\u0131s\u0131n\u0131z. Kramp girmi\u015f bir kas kolay incinir.<\/p>

Kramp nas\u0131l Tedavi edilir?<\/h2>

Kaslar\u0131n\u0131z s\u00fcrekli kas\u0131l\u0131yorsa, b\u00fcy\u00fck ihtimalle kan\u0131n\u0131zdaki magnezyum, potasyum ve kalsiyum seviyeleri d\u00fc\u015fm\u00fc\u015ft\u00fcr. Bu durum sinir u\u00e7lar\u0131n\u0131 ve sinirlerin uyard\u0131\u011f\u0131 kaslar\u0131n uyar\u0131lmas\u0131n\u0131 ve b\u00f6ylece kaslar\u0131n kas\u0131lmas\u0131na neden olur. Dehidrasyon (susuzluk) da bir ba\u015fka neden olarak g\u00f6sterilebilir.<\/p>

Kaslar\u0131n d\u00fczg\u00fcn \u00e7al\u0131\u015fmak i\u00e7in suya ihtiyac\u0131 vard\u0131r. Bir de yorgunluk ve yo\u011fun fiziksel aktivite s\u0131ras\u0131nda veya sonras\u0131nda olu\u015fan kramplar vard\u0131r. Bunlar\u0131n tedavi \u015fekilleri a\u015fa\u011f\u0131daki gibidir.<\/p>

Diz arkas\u0131<\/h3>

Bacaklar\u0131n\u0131z\u0131n arka k\u0131sm\u0131nda, dizden kal\u00e7aya kadar uzanan uzun kaslardan birine kramp girdi\u011finde, sa\u011flam aya\u011f\u0131n\u0131z\u0131 \u00f6ne uzatarak yere oturun. Kramp girmi\u015f aya\u011f\u0131n\u0131z\u0131n dizini s\u0131k\u0131ca kavray\u0131n ve g\u00f6\u011fs\u00fcn\u00fcze do\u011fru \u00e7ekin. Bu hareket, kramp\u0131n \u00e7\u00f6z\u00fclmesini ve kas\u0131n\u0131z\u0131n rahatlamas\u0131n\u0131 sa\u011flar. Bu t\u00fcr kramplar\u0131 ge\u00e7irmek i\u00e7in uygulayabilece\u011finiz kolay bir y\u00f6ntem de, bir kap\u0131 e\u015fi\u011finde yere oturmakt\u0131r. Sa\u011flam aya\u011f\u0131n\u0131z\u0131 kap\u0131n\u0131n \u00f6n\u00fcne do\u011fru uzat\u0131rken, kramp girmi\u015f aya\u011f\u0131n\u0131z\u0131 kap\u0131n\u0131n i\u00e7 e\u015fi\u011fine, topu\u011funuzu duvara bast\u0131rarak yaslay\u0131n. Kramp\u0131n ge\u00e7ti\u011fini hissedene kadar, kal\u00e7alar\u0131n\u0131z\u0131 duvara yakla\u015ft\u0131r\u0131n ve 20 \u2013 30 saniye s\u00fcreyle tutun.<\/p>

Ayak parmaklar\u0131<\/h3>

Ayak parmaklar\u0131n\u0131za iki farkl\u0131 t\u00fcr kramp girebilir. E\u011fer parmaklar\u0131n\u0131z a\u015fa\u011f\u0131 k\u0131vr\u0131lm\u0131\u015fsa; yere oturun, krampl\u0131 aya\u011f\u0131n\u0131z, sa\u011flam aya\u011f\u0131n\u0131z\u0131n dizinin \u00fcst\u00fcne gelecek \u015fekilde bacak bacak \u00fcst\u00fcne at\u0131n. Kramp girmi\u015f ayak parmaklar\u0131n\u0131z\u0131 tutun, ba\u015fparma\u011f\u0131n\u0131z\u0131 aya\u011f\u0131n\u0131z\u0131n \u00fcst\u00fcne koyun ve yumu\u015fak hareketlerle aya\u011f\u0131n\u0131z\u0131 ovmaya ba\u015flay\u0131n.<\/p>

E\u011fer ayak parmaklar\u0131n\u0131z d\u00fcmd\u00fcz bir halde kalm\u0131\u015fsa; hemen ba\u011fda\u015f kurun ve ba\u015fparma\u011f\u0131n\u0131z\u0131 ayak parmaklar\u0131n\u0131z\u0131n alt\u0131na koyun. Daha sonra elinizle ayak parmaklar\u0131n\u0131z\u0131 k\u0131v\u0131rmaya \u00e7al\u0131\u015f\u0131n.<\/p>

Bald\u0131r kaslar\u0131<\/h3>

Ellerinizi, duvara omuz hizas\u0131nda yaslay\u0131n. Sa\u011flam aya\u011f\u0131n\u0131z\u0131 duvardan 30 santim uza\u011fa, krampl\u0131 aya\u011f\u0131n\u0131z\u0131 da sa\u011flam aya\u011f\u0131n\u0131zdan 15 santim geriye bas\u0131n. \u0130ki taban\u0131n\u0131z\u0131 da iyice yere bast\u0131r\u0131n, \u00f6ne e\u011filin, \u00f6nceki aya\u011f\u0131n\u0131z\u0131 k\u0131v\u0131r\u0131rken arka aya\u011f\u0131n\u0131z\u0131 d\u00fczle\u015ftirin. 20 \u2013 30 saniye kadar durumunuzu bozmay\u0131n ve bu hareketi kramp ge\u00e7ene kadar tekrar edin. Daha sonra bald\u0131r kaslar\u0131n\u0131z\u0131 yumu\u015fak hareketlerle ovun, kramp giren kasa enlemesine masaj yap\u0131n.<\/p>

Boyun<\/h3>

Boynunuza kramp girdi\u011finde, kaslar\u0131n\u0131z\u0131 gev\u015fetmek i\u00e7in s\u0131rt \u00fcst\u00fc uzan\u0131n. Ba\u015f\u0131n\u0131z\u0131 yava\u015f ve yumu\u015fak hareketlerle 8 \u2013 10 kez sa\u011fa sola \u00e7evirin. Daha sonra bir buz torbas\u0131n\u0131 a\u011fr\u0131yan b\u00f6lgeye bast\u0131r\u0131n ve yakla\u015f\u0131k 10 dakika tutun.<\/p>

Yazar hastal\u0131\u011f\u0131<\/h3>

Parmak kramp\u0131n\u0131 ge\u00e7irmek i\u00e7in, elinizi avu\u00e7 i\u00e7i a\u015fa\u011f\u0131 gelecek \u015fekilde masaya koyun ve k\u0131vr\u0131lm\u0131\u015f parma\u011f\u0131n\u0131z\u0131 d\u00fcmd\u00fcz uzat\u0131n. E\u011fer parma\u011f\u0131n\u0131z d\u00fcz haldeyken kramp girmi\u015fse, b\u00fct\u00fcn parmaklar\u0131n\u0131z\u0131 teker teker a\u00e7\u0131p kapatmay\u0131 deneyin.<\/p>

Yan kaslar<\/h3>

Ko\u015farken ya da h\u0131zl\u0131 y\u00fcr\u00fcrken, bazen g\u00f6vdemizin yan taraf\u0131na, g\u00f6\u011f\u00fcs kafesinizin alt\u0131na \u015fiddetli bir a\u011fr\u0131 girer. B\u00fcy\u00fck olas\u0131l\u0131kla diyafram kaslar\u0131n\u0131z\u0131n s\u0131k\u0131\u015fmas\u0131ndan kaynaklanan bu a\u011fr\u0131y\u0131 engellemek i\u00e7in, h\u0131z\u0131n\u0131z\u0131 yava\u015flatman\u0131z ve yeniden harekete ge\u00e7meden \u00f6nce a\u011fr\u0131n\u0131n hafiflemesini beklemeniz gerekir.<\/p>

H\u0131zland\u0131\u011f\u0131n\u0131zda a\u011fr\u0131 sa\u011f taraf\u0131n\u0131za girerse sol ad\u0131m\u0131n\u0131z\u0131 atarken, a\u011fr\u0131 sol taraf\u0131n\u0131za girerken sa\u011f ad\u0131m\u0131n\u0131z\u0131 atarken soluk verin. B\u00f6ylelikle diyafram\u0131n \u00fczerindeki bask\u0131y\u0131 azaltm\u0131\u015f olursunuz. Soluk al\u0131p verirken g\u00f6be\u011finizi de kullan\u0131n. Karn\u0131n\u0131z\u0131n alt b\u00f6l\u00fcm\u00fcn\u00fcn her soluk al\u0131\u015f\u0131n\u0131zda geni\u015flemesine dikkat etmelisiniz.<\/p>

Kramplar\u0131 nas\u0131l \u00f6nlersiniz?<\/h2>

E\u011fer bir kas gerginle\u015firse ya da se\u011firmeye ba\u015flarsa, \u00f6nerece\u011fimiz y\u00f6ntemleri uygulayarak kramp\u0131 \u00f6nleyebilirsiniz.<\/p>

Kaslar\u0131n\u0131z\u0131 esnetin<\/h3>

Kramptan korunman\u0131n en iyi yolu, d\u00fczenli olarak esneme ve uzatma hareketi yapmakt\u0131r. Yatmadan ya da egzersizden \u00f6nce ve sonra, esneme \u2013 uzatma al\u0131\u015ft\u0131rmalar\u0131 yapman\u0131z uygun olur. E\u011fer gece giren kramplardan \u015fikayet\u00e7iyseniz, \u00f6zellikle yatmadan \u00f6nce kaslar\u0131 esnetmek iyi gelecektir.<\/p>

Su i\u00e7in<\/h3>

Su, kaslar\u0131n\u0131z\u0131n sa\u011fl\u0131kl\u0131 bir \u015fekilde \u00e7al\u0131\u015fabilmesi i\u00e7in gereken en \u00f6nemli ve temel gereksinimlerden biridir. Bedeninizdeki su oran\u0131n\u0131n d\u00fc\u015fmesi kaslar\u0131n\u0131za kramp girmesine yol a\u00e7ar, Her g\u00fcn yakla\u015f\u0131k 8 \u2013 10 bardak su i\u00e7meniz gerekir; e\u011fer fazla enerji harc\u0131yorsan\u0131z, i\u00e7meniz gereken su iki kat\u0131na \u00e7\u0131kar. Bol bol su i\u00e7meyi sak\u0131n unutmay\u0131n.<\/p>

Kulland\u0131\u011f\u0131n\u0131z ila\u00e7lara dikkat edin<\/h3>

Herhangi bir ilac\u0131 kullanmaya ba\u015flad\u0131\u011f\u0131n\u0131zdan bu yana s\u00fcrekli kramp giriyorsa, bir doktora dan\u0131\u015fmal\u0131s\u0131n\u0131z. Potasyum ve sodyum, kaslar\u0131n\u0131z\u0131n hareketinde (gerilme ve gev\u015feme) b\u00fcy\u00fck rol oynar. Kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrmeye yarayan kimi di\u00fcretikler kandaki potasyum oran\u0131n\u0131 da d\u00fc\u015f\u00fcr\u00fcr. Size daha uygun olan ve kandaki potasyum oran\u0131n\u0131 etkilemeyen ila\u00e7lar\u0131 kullanmaya \u00f6zen g\u00f6stermelisiniz.<\/p>

Bol bol mineral al\u0131n<\/h3>

\u00d6zellikle s\u0131cak havalarda, uzun s\u00fcre spor yapt\u0131\u011f\u0131n\u0131zda terle birlikte potasyum ve sodyum gibi elektrolitler de at\u0131l\u0131r. E\u011fer kramptan \u015fikayet\u00e7iyseniz, sporcular i\u00e7in haz\u0131rlanan ve karbonhidrat, elektrolit ve tabii ki su i\u00e7eren meyve sular\u0131ndan i\u00e7melisiniz. B\u00f6ylelikle kaslar\u0131n\u0131z\u0131 kramptan korursunuz. Rejim yapsak bile, bedenimiz i\u00e7in gerekli sodyumu kolayl\u0131kla alabiliriz; ama genellikle potasyum a\u00e7\u0131s\u0131ndan zengin g\u0131dalar yemeyi hepimiz ihmal ederiz, Kuru kay\u0131s\u0131, muz, patates ve az ya\u011fl\u0131 yo\u011furt yemeyi unutmay\u0131n.<\/p>\n\n

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\n Oylama Yap<\/span>\n <\/div>\n <\/div>\n","protected":false},"excerpt":{"rendered":"

Kramp nedir? Kaslar\u0131n\u0131z g\u00fcnl\u00fck hareketler esnas\u0131nda gev\u015fer ve kas\u0131l\u0131r. Kramp, kaslar\u0131n\u0131z\u0131n fazla yorulma sonucu gev\u015femeden kaskat\u0131 kalmas\u0131ndan kaynaklan\u0131r. Kramptan kurtulmak…<\/p>\n","protected":false},"author":990003,"featured_media":3142,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[],"class_list":["post-3141","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3141","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/users\/990003"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=3141"}],"version-history":[{"count":2,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3141\/revisions"}],"predecessor-version":[{"id":3144,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3141\/revisions\/3144"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media\/3142"}],"wp:attachment":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=3141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=3141"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=3141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}