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17 Tips Paling Cepat dan Mujarab Mengobati serta Mencegah Pegal dan Nyeri Otot

Siapa yang tidak kenal dengan pegal dan nyeri otot ? Pegal dan nyeri otot biasanya sering terjadi di bagian leher, punggung, paha, tangan, kaki, dsb yang menimbulkan rasa tidak nyaman dan bisa mengganggu aktivitas sehari-hari. Lalu apa bedanya pegal dan nyeri otot ? Pegal disebabkan penumpukan asam laktat pada otot danterkadang pegal bisa hilang dengan sendirinya melalui istirahat atau tidur yang cukup. Asam laktat diproduksi tubuh ketika berolahraga atau melakukan aktivitas fisik. Asam laktat merupakan sumber energi utama yang membuat tubuh mempertahankan tingkat energi. Asam laktat ini akan dibersihkan segera setelah olahraga atau aktivitas berhenti dan mengembalikan otot seperti pada kondisi sediakala. Sementarayang dimaksud dengan nyeri otot adalah rasa sakit yang disebabkan oleh gerakan berlebihan atau berulang-ulang yang membuat otot menjadi berkontraksi lama (kejang) dan relaksasi otot menjadi berkurang, sehingga bagian tubuh dimana otot tersebut berada menjadi kaku bahkan mengalami cedera.Jadi rasa sakit yang dirasakan beberapa hari setelah olahraga atau melakukan aktivitas fisik yang berat bukan karena asam laktat, namun akibat kerusakan (cidera) pada otot.

Secara spesifik, berikut ini merupakan 7 hal yang dipercaya sebagai penyebab pegal dan nyeri otot, antara lain :
  1. Aktivitas fisik berat dan kurang melakukan gerakan pemanasan, seperti ketika berolahraga yang mengakibatkan ketidakseimbangan mineral (kalsium, kalium, magnesium dan natrium) yang berperan dalam mengontrol kontraksi dan relaksasi otot. Akibatnya, ketika beraktivitas dan mendapat beban yang berlebihan maka otot mengalami nyeri atau mengalami cedera seperti salah urat (keseleo, memar atau terkilir).
  2. Sikap tubuh yang salah sehingga mengganggu otot atau sendi pada tubuh, seperti posisi membungkuk, memikul atau mengangkat beban berat dengan sebelah bahu, mengemudikan kendaraan, dsb.
  3. Bekerja terlalu lama di depan computer, duduk mengemudi kendaraan, dsb yang bisa membuat pergerakan tubuh menjadi statis serta terbatas, relaksasi otot berkurang, dan akhirnya mengalami pegal-pegal.
  4. Kurang aktivitas bergerak dan berolahraga sehingga menyebabkan berkurangnya fleksibilitas tubuh. Padahal dengan berolahraga dapat melatih otot sehingga menjadi lebih kuat dan tidak mudah pegal.
  5. Terserang penyakit tertentu, misalnya terserang virus influenza yang menyebabkan pegal pada sekujur tubuh, diikuti demam, dan hidung mengeluarkan lendir/cairan. Atau terserang penyakit lainnya dan merupakan tanda awal sebelum muncul gejala yang lebih spesifik serta kondisi lainnya, seperti gejala awal penyakit DBD, cacar air, kurang darah (anemia), hepatitis, reumatik yakni rheumatoid arthritis, asam urat , herpes, dsb.
  6. Pengobatan tertentu yang bersifat diuretic yakni obat yang meningkatkan ekskresi air dari dalam tubuh melalui urine.
  7. Tubuh mengalami kekurangan cairan (dehidrasi) karena banyak mengeluarkan keringat terutama ketika berolahraga atau aktivitas dibawah terik matahari.
Nah jika anda atau keluarga anda mengalami pegal dan nyeri otot jangan khawatir dan panik, yuk simak saja 17 Tips paling cepat dan mujarab mengobati serta mencegah pegal dan nyeri otot, berikut ini :
Mengobati pegal dan nyeri otot :
  1. Berendam atau mandi dengan air hangat sehingga bisa melemaskan otot yang kaku setelah beraktivitas dan memperlancar aliran darah, sehingga sisa metabolisme seperti asam laktat bisa dinetralisir oleh tubuh.
  2. Bila anda menyukai olahraga berenang, ini bisa membuat tubuh terasa lebih segar karena seluruh otot akan ikut bergerak dan dipercaya menghilangkan pegal-pegal.
  3. Relaksasi dengan pijat, menggunakan koyo, obat gosok¸ atau gel untuk meredakan pegal. Bisa juga dengan cara mengkompres memakai kompres hangat (warm pack) atau bisa juga dengan botol yang diisi air hangat, selama sekitar 15 menit dengan frekuensi 2 kali dalam sehari.
  4. Untuk mengatasi otot yang cidera atau nyeri misal keseleo, terkilir, segera kompres dengan kompres dingin (cold pack) atau kompres yang berisi es (menggunakan handuk yang diberi es batu di dalamnya), sekitar 15 menit, dan lakukan setiap 4 jam sekali.
  5. Istirahat/tidur yang cukup, yakni sekitar 7-8 jam/hari (untuk dewasa), sedangkan anak-anak sekitar 10-11 jam/hari.
  6. Mengkonsumsi buah-buahan seperti pepaya, semangka, cherry, pisang, yang dipercaya mampu mengurangi peradangan atau inflamasi pada otot sehingga dapat membantu mengatasi pegal-pegal
  7. Mengkonsumsi air putih juga akan membantu proses pemulihan pegal dan nyeri otot serta mencegah tubuh agar tidak kekurangan cairan (dehidrasi). Air putih yang dikonsumsi sekitar 2 liter/hari atau kira-kira 8-10 gelas setiap harinya
  8. Mengkonsumsi supplemen multivitamin seperti seng, kalium, kalsium, zat besi serta vitamin B, C, E dan K atau bisa juga mengkonsumsi minumani jahe (wedang jahe). Khasiat jahe dan obat alami lainnya bisa anda baca
  9. Bila ternyata pegal disebabkan gejala awal penyakit tertentu atau tidak kunjung sembuh, maka sebaiknya segera dibawa dan diperiksakan ke dokter untuk mendapatkan penanganan yang tepat.
Mencegah rasa pegal dan nyeri otot :
  1. Melakukan olahraga secara teratur (sekitar 4-5 kali dalam seminggu) dan sebelum olahraga perlu melakukan pemanasan atau peregangan terlebih dahulu untuk membantu dan menjaga agar otot tetap lentur dan setelah melakukan aktivitas olah raga segera melakukan pendinginan (pelemasan atau pelenturan) untuk menghindari cidera dan kekakuan otot terutama bagian otot tubuh yang berkonstraksi selama olahraga seperti otot pada tangan, kaki, punggung, dsb Selain itu dengan pendinginan akan memberikan manfaat pada sistim kardiovaskuler terutama jantung serta melancarkan aliran darah di dalam tubuh. Manfaat olahraga lainnya selengkapnya dapat anda baca
  2. Mengkonsumsi makanan bergizi untuk mencukupi kebutuhan nutrisi sehari-hari terutama mengandung protein, kalium, contohnya daging, telur, kacang-kacangan, dsb
  3. Mengurangi latihan maupun aktivitas yang berlebihan dan sebaiknya latihan yang ringan dulu, kemudian ditingkatkan porsinya secara bertahap sesuai kemampuan tubuh.
  4. Bila tubuh sudah merasa lelah sebaiknya isitirahat, jangan dipaksakan karena tubuh juga memerlukan waktu yang cukup untuk bugar kembali.
  5. Bila anda sering menggunakan computer, maka aturlah sikap tubuh secara benar seperti posisi duduk senyaman mungkin (rileks) dengan posisi tegak, posisi kaki selonjor, layar monitor sejajar dengan mata (tidak menunduk atau menengadah), gunakan kursi yang ergonomis, sehingga tulang punggung bisa menyesuaikan dengan kursi, dan ketika mengetik pergelangan tangan dalam posisi lurus.
  6. Bila anda sedang mengemudikan kendaraan, coba letakkan handuk yang digulung diantara punggung dan sandaran kursi, lalu atur ketinggian kursi agar lutut lebih tinggi dari panggul, dan ketika tidak menginjak pedal kopling, anda bisa istirahatkan kaki (tidak menempel terus pada pedal kopling).
  7. Jika anda bekerja di kantor atau ditengah kesibukan, Anda pun dapat melakukan olahraga ringan misalnya meregangkan tubuh, memutar bagian bahu, membungkukan badan, menggerakan leher ke kiri-kanan, melemaskan dan menggerakan jari-jari tangan, berjalan di dalam ruangan, naik turun tangga, dsb. 
  8. Bila anda banyak beraktivitas di ruangan ber-AC maka sempatkan untuk keluar ruangan walau sejenak agar tubuh terkena sinar matahari sambil menghirup udara segar karena udara yang lembab pada ruangan tertutup selain kurang baik untuk kesehatan, juga dapat menyebabkan kelelahan dan munculnya rasa pegal-pegal.

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