Dinc yatarkən, insan gecə yarısı ağrılı şəkildə büzülən baldır əzələləri səbəbindən qəflətən diksinir. Sakit bir gecə indi pozulub. Bu tip gecə baldır qıcolmaları çox vaxt yalnız bir neçə dəqiqə çəkir, lakin qıcolmadan sonra ağrı çox vaxt saatlarla davam edir. Orta hesabla, qadınlar kişilərdən bir qədər tez-tez gecə spazmlarından əziyyət çəkirlər. Baldır qıcolmaların tezliyi də yaşla artır. Burada səbəblər, ilk yardım tədbirləri və uzun müddət ərzində bu ağrılı yuxu pozğunluğunun qarşısını almaq üçün ən vacib məlumatları öyrənə bilərsiniz.
Dayaq və hərəkət sistemi
Gecə baldır qıcolmaları və onların qarşısının alınması
![[Translate to English:]](/fileadmin/_processed_/a/8/csm_feet02_c5f200ef51.jpg "[Translate to English:]")
How do calf cramps develop?
Qıcolma, qısa müddətə davam edən və qəsdən dayandırılması asan olmayan əzələnin müəyyən hissələrinin qəfil, ağrılı daralmasıdır. Böyük baldır əzələlərində spazm yarandıqda, alt ayağın arxası nəzərəçarpacaq dərəcədə sərtləşir. Bir neçə dəqiqədən sonra qıcolma keçir, lakin uzunmüddətli ağrı çox vaxt davam edir. Eyni şəkildə baldırın arxasına bağlanan baş barmaq fleksiyası da tez-tez zədələnir. Qıcolma müəyyən bir yerdə bir dəfə baş verərsə, əzələnin bu hissəsində spazm meyli yarana bilər. Nəticədə eyni yer dəfələrlə yığılır. Hətta qıcolma olmayan dövrlərdə belə əzələnin bu hissəsi hiss olunacaq dərəcədə sərt qalır və artıq tam rahatlaşmır.
Müxtəlif amillər baldır qıcolmalarına səbəb ola bilər
Baldır əzələlərində qıcolmaların səbəbləri müxtəlif və hətta ziddiyyətli ola bilər:
Əzələ gərginliyi
Əzələ hərəkətsizliyi
Yanlış duruş
Hündürdaban ayaqqabı geyinmək
Calf cramps are an early warning system of magnesium deficiency
Shifts in the body’s electrolyte balance and a magnesium deficiency are a frequently diagnosed cause of calf cramps. As the counterpart of calcium, magnesium is used by the body to relax the muscles following a contraction. If the mineral is deficient, calcium, which is responsible for muscle contraction, predominates; it stimulates the nerve cells and triggers the involuntary contraction of sections of the muscle. A cramp occurs. Calf cramps may be an easily identified symptom of a magnesium deficiency which in turn can be promoted by various factors. A magnesium deficiency can also trigger other cramps, for example, it can worsen women’s menstrual cramps or manifest in the form of twitching under the eyelid. However, these symptoms are often not immediately associated with the possible cause of magnesium deficiency.
Causes of a magnesium deficiency
In principle, there are three elements which trigger a magnesium deficiency and these elements can, of course, occur together:
- temporarily increased need
- increased elimination
- decreased absorption of magnesium
The first category includes a magnesium undersupply or magnesium deficiency during pregnancy. During pregnancy, the amount of magnesium needed increases sharply beyond what is otherwise needed and pregnant women frequently complain of calf cramps in the third trimester.
Athletes also have an increased need since, on the one hand, their muscles consume a lot of magnesium during training, but they also eliminate increased amounts of magnesium and other minerals through sweating. Illnesses such as diabetes and the side effects of certain medications may be responsible for a magnesium undersupply which can lead to a magnesium deficiency, because they accelerate the elimination of minerals. Last but not least, an unbalanced diet and inadequate fluid intake promote a magnesium deficiency. A lack of fluid, minerals, and electrolytes above all is frequently the cause of calf cramps in elderly persons.
Why do calf cramps occur so often at night?
This question has not been conclusively answered, even though more than 50 percent of adults report nocturnal calf cramps. One explanation is that the magnesium level in the body naturally decreases during the resting phase. If it falls too low, unconscious movement during sleep may trigger a muscle contraction which then can no longer relax as a result of the changed electrolyte balance. In addition, undetected cooling of certain sections of muscle during the night – such as when the foot is not completely covered – may trigger a cramp. In a waking state, the foot would have been spontaneously moved right at the initial pinching in the calf and the muscle relaxed. If the cramp occurs during sleep, we do not notice it until the muscle has already stiffened and we are awakened by the pain.
Relaxation exercises such as shaking the legs and then careful walking can relieve an attack of cramps.
Acute calf cramps – what can be done?
As a first-aid measure during a nocturnal calf cramp, most people often turn instinctively to the right remedy: They stretch the calf muscles – also with the aid of the hands – by extending the heel forward and retracting the toes. In many cases, this causes the cramp to quickly dissipate. Alternatively, you can try to gently push the painful muscle together using your hands. To do this, use your palms to gently push the lower leg together from your knee and heel at the same time. Relaxation exercises such as shaking the legs and then careful walking can relieve an attack of cramps.
Sustainable help for calf cramps
If you are repeatedly troubled by nocturnal calf cramps, it is important that you have the cause of your cramps medically investigated so that you can take specific countermeasures. However, the following three measures are helpful in any case:
- Drink
- Move
- Pay attention to minderals
Ensure that you have a sufficient intake of fluids and above all, drink mineral water instead of sweetened beverages. If possible, avoid dehydrating substances, such as alcohol. If you do not regularly work out, perform a few exercises every day which will thoroughly move your leg muscles. A few simple stretching and movement routines lend themselves well here and a physiotherapist or a yoga teacher, for example, can teach you how to do them. A few minutes on the exercise bike or the treadmill also help to loosen muscles before going to sleep. Of course, the focus here should be on gentle movement and not on strenuous training.
Review your dietary habits and ensure that your intake of the most important minerals, especially magnesium, is adequate. If a magnesium deficiency is suspected, the long-term administration of low-dose magnesium could possibly reduce the occurrence of calf cramps, as a placebo-controlled study indicates.
Wörwag Pharma GmbH & Co. KG - The range of information provided in www.woerwagpharma.az about personal health is exclusively for your information and in no way replaces a personal consultation, examination or diagnosis by a licensed physician. The contents made available on www.woerwagpharma.az cannot and may not be used for establishing diagnoses and/or taking medication on your own. Please also pay attention to our disclaimer and our indications to the image rights.