Jangan Panik, Ini Cara Tepat Mengatasi Kram Otot

Jangan Panik, Ini Cara Tepat Mengatasi Kram Otot
Ilustrasi kram. Credit: Freepik

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Kram otot dapat terjadi setelah melakukan aktivitas berat seperti olahraga atau akibat masalah medis tertentu. Umumnya orang merasa panik ketika mengalami kram otot sehingga penanganan kram menjadi tidak tepat. Bagaimana penanganan kram otot yang tepat? Simak selengkapnya dalam artikel berikut.

 

Penyebab Kram Otot

Kram otot atau kejang otot adalah kondisi dimana otot mengalami kontraksi dan pengencangan otot yang menyebabkan rasa nyeri. Kram otot bisa terjadi di paha, betis, atau jari-jari kaki. Kondisi ini merupakan hal yang umum dan bisa terjadi kapan saja secara tiba-tiba.

Kram otot disebabkan oleh beberapa hal, utamanya disebabkan oleh penggunaan otot yang berlebihan. Beberapa penyebab kram antara lain:

  • Olahraga atau aktivitas berat
  • Cedera otot
  • Dehidrasi
  • Kurangnya mineral
  • Kehamilan
  • Gagal ginjal
  • Gangguan tiroid

Terkadang, kram otot juga bisa terjadi tanpa sebab. 

Baca Juga: Cara Mencegah Kaki Gampang Kram di Malam Hari

 

Cara Menangani Kram Otot

Nyeri kram yang terjadi secara tiba-tiba dan terasa sangat nyeri terkadang membuat orang panik. Kram umumnya berlangsung selama beberapa detik hingga menit dan akan mereda dengan sendirinya. Pada ibu hamil yang mengalami kaki kram, keluhan ini akan berkurang setelah proses persalinan.

Meski dapat sembuh dengan sendirinya, namun nyeri kram menimbulkan rasa tidak nyaman. Jika Anda kram, berikut ini beberapa cara yang bisa Anda lakukan untuk mengatasi kram:

Peregangan

Saat kram otot terjadi, segera hentikan aktivitas yang sedang Anda lakukan dan lakukan peregangan dengan mengencangkan otot lawannya. Misalnya jika kram terjadi di otot belakang paha, remas otot di bagian depan paha Anda dan angkat kaki ke arah kepala untuk melancarkan aliran darah.

Pijat

Setelah melakukan peregangan, berikan pijatan pada kaki yang mengalami kram. Anda bisa memijat dengan tangan atau foam roller atau gunakan alat pijat lainnya.

Baca Juga: Cara Mengatasi Kram Otot Setelah Berolahraga

Kompres hangat atau dingin

Kompres hangat dapat membantu mengendurkan otot yang kram. Anda bisa mengompres menggunakan handuk atau waslap yang telah direndam air hangat. Anda juga bisa meletakkan bantal pemanas atau botol berisi air hangat di area tersebut.

Selain kompres hangat, Anda juga bisa memberikan kompres dingin untuk meredakan kram otot. Letakkan kompres es atau sekantong es pada otot yang kram. Sebaiknya bungkus es batu dengan handuk atau waslap sebelum meletakkannya langsung ke permukaan kulit agar tidak mengiritasi kulit. 

Angkat bagian yang mengalami kram

Jika memungkinkan, angkat bagian tubuh yang mengalami kram. Jika kram terjadi di area kaki, berbaringlah lalu angkat kaki yang mengalami kram hingga nyerinya mereda. 

Minum obat

Jika pengobatan di atas tidak dapat meredakan keluhan, Anda bisa mengonsumsi obat pereda nyeri seperti ibuprofen atau asetaminofen. Selain obat pereda nyeri, dokter juga dapat meresepkan obat pelemas otot. Namun sebaiknya periksakan terlebih dahulu ke dokter karena obat pereda nyeri dapat menimbulkan efek samping yang mungkin mengganggu aktivitas Anda.

 

Kram otot umumnya tidak berbahaya dan dapat mereda dengan sendirinya. Jika Anda mengalami kram otot yang tidak segera pulih maka sebaiknya segera periksakan ke dokter atau manfaatkan fitur konsultasi yang tersedia dalam aplikasi Ai Care. 

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Kamis, 13 Juni 2024 | 04:33
Tags : obat kram otot kontraksi otot nyeri otot kram otot

Higuera, V. (2019). What Causes Muscle Cramps?. Available from: https://www.healthline.com/health/muscle-cramps

Carey, E. (2019). How to Stop Leg Muscle Cramps. Available from: https://www.healthline.com/health/pain-relief/how-to-stop-leg-muscle-cramps#

Cleveland Clinic. Muscle Spams (Muscle Cramps). Available from: https://my.clevelandclinic.org/health/diseases/muscle-spasms-muscle-cramps

Booth, S. (2024). Remedies for Muscle Cramps. Available from: https://www.webmd.com/fitness-exercise/remedies-for-muscle-cramps

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