Mengatsi Kaki Kram pada ibu hamil.
Kram kaki pada ibu hamil (bumil) merupakan keluhan yang sering diungkapkan oleh bumil saat kunjungan antenatal care (ANC). Serangan kram ini sering timbul dimalam hari. Bagi yang pernah mengalami pasti tahu betul gimana rasanya kram (cramp) dan setelah serangannya, nyeri yang timbul bisa menetap sampai saat bangun pagi.
Wanita hamil lebih sering mengalami kram, diduga karena kelelahan otot didaerah kaki yang harsu menahan beban berat tubuh yang bertambah. Hal ini diperberat lagi oleh aliran darah dari kaki yang tidak lancar akibat terbendung oleh pembesaran rahim. (Sering juga mengakibatkan pembuluh vena di kaki melebar). Ada pendapat yang mengatakan kram ini terjadi akibat kekurangan kalsium dan kalium serta kelebihan Fosfor, untuk itu nggak ada salahnya mengkonsumsi kalsium dan kalium ( konsultasi dulu ke dokter) serta menghindari fosfor (minuman bersoda, snack ringan).
Berikut adalah usaha yang dapat dilakukan guna mengurangi terjadinya kramp:
# Hindari berdiri ataupun duduk dengan melipat kaki dalam jangka waktu yg lama.
# Lakukan peregangan (stretching) betis dan kaki pada saat siang hari dan sebelum tidur.
# Putar2 pergelangan kaki dan goyangkan ibu jari kaki pada saat duduk.
# Usahakan melakukan OR jalan tiap hari, minimal 10 menit.
# Berbaring dengan posisi miring kiri guna memperlancar aliran darah balik.
# Istiahat jika kelelahan dan angkat / tinggikan kaki jika mungkin.
# Pakai stoking khusus hamil.
# Mandi air hangat untuk merelaksasikan otot kaki sebelum tidur.
# Banyak minum air putih.
# Makan suplemen hamil yang mengandung magnesium
sumber:www.amazingpregnancy.com
http://www.drdidispog.com/2008/11/kram-kaki-pada-wanita-hamil.html#ixzz0jqQXAEd0
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Tipe kram pada otot:
True cramps
True cramps involve part or all of a single muscle or a group of muscles that generally act together, such as the muscles that flex several adjacent fingers. Most authorities agree that true cramps are caused by hyperexcitability of the nerves that stimulate the muscles. They are overwhelmingly the most common type of skeletal muscle cramps. True cramps can occur in a variety of circumstances as follows.
Tetany
In tetany, all of the nerve cells in the body are activated, which then stimulate the muscles. This reaction causes spasms or cramps throughout the body. The name tetany is derived from the effect of the tetanus toxin on the nerves. However, the name is now commonly applied to muscle cramping from other conditions, such as low blood levels of calcium and magnesium. Low calcium and low magnesium, which increase the activity of nerve tissue non-specifically, also can produce tetanic cramps. Often, such cramps are accompanied by evidence of hyperactivity of other nerve functions in addition to muscle stimulation. For instance, low blood calcium not only causes spasm of the muscles of the hands and wrists, but it can also cause a sensation of numbness and tingling around the mouth and other areas.
Sometimes, tetanic cramps are indistinguishable from true cramps. The accompanying changes of sensation or other nerve functions that occurs with tetany may not be apparent because the cramp pain is masking or distracting from it.
Contractures
Contractures result when the muscles are unable to relax for an even more extended period than a common muscle cramp. The constant spasms are caused by a depletion of adenosine triphosphate (ATP), an energy chemical within the cell. This prevents muscle fiber relaxation. The nerves are inactive in this form of muscle spasm.
Contractures can be inherited (for example, McArdle's disease, which is a defect of the breakdown of glycogen to sugar within the muscle cell) or acquired (for example, hyperthyroid myopathy, which is a muscle disease that is associated with an overactive thyroid). Cramps of this category are uncommon.
Dystonic cramps
The final category is dystonic cramps, in which muscles that are not needed for the intended movement are stimulated to contract. Muscles that are affected by this type of cramping include those that ordinarily work in the opposite direction of the intended movement, and/or others that exaggerate the movement. Some dystonic cramps usually affect small groups of muscles (eyelids, jaws, neck, larynx, etc.). The hands and arms may be affected during the performance of repetitive activities such as those associated with handwriting (writer's cramp), typing, playing certain musical instruments, and many others. Each of these repetitive activities may also produce true cramps from muscle fatigue. Dystonic cramps are not as common as true cramps.
Cara mengatasi Kram Otot: baca disini: http://www.medicinenet.com/muscle_cramps/page4.htm#8whatis
Penyebab Kram Kaki secra umum (tidak pada ibu hamil saja):
: - Stress or fatigue in the foot – An overworked foot is often susceptible to foot cramps.
- Poor circulation – Foot cramp is caused by lack of oxygen being carried to the foot.
- Lack of potassium – This important mineral, found in salt, helps regulate body chemistry and keep you foot cramp free.
- Dehydration – Lack of water in the muscles contribute to foot cramps.
- Changing hormone levels – Foot cramps may occur while muscle tissue adjusts to these changes.
- Pinched nerves – Caused when the electrical impulse from the brain cannot reach the muscle, this can cause foot cramps, numbness and other symptoms.
- Alcohol or tobacco use – Since both lend to dehydration, poor circulation and toxicity, these are a triple threat for foot cramps.
- Nutritional deficiency – A healthy diet, complete with all essential nutrients can keep muscles and nerves functioning normally.
- Environmental toxicity – Certain “poisons” we encounter (via factories, contaminated water, etc.) may play a role in increased foot cramps.
- Chemical sensitivity – Some prescriptions may change the conditions in the body and make foot cramps more likely.
Mengatasi Kram Kaki:
No matter what the cause of a foot cramp, there's ways to relieve the pain. Here are some tips for treating foot cramps:
- Slowly pull the foot away from the cramping position and hold it there until the foot cramp disappears.Try massaging the foot for five to 10 minutes until the foot cramp feels better.
- Take a dose of aspirin or ibuprofen to relieve a foot cramp
- Elevate your foot to the level of your waist.
- If the foot cramp comes from an athletic injury, apply an ice pack around the foot cramp, no directly on it.
- Use moist heat on the foot cramp three times a day if cramping is chronic
- Try a warm foot soak
- Wrap the foot in an elastic bandage, if necessary
- Stay off your foot and give the foot cramp a chance to heal.
- See a doctor about chronic and persistent foot cramps.
source:
www.footcare-central.com
http://www.medicinenet.com/muscle_cramps/article.htm
