{"id":13678,"date":"2025-11-26T09:10:54","date_gmt":"2025-11-26T08:10:54","guid":{"rendered":"https:\/\/www.asssa.es\/ca\/?p=13678"},"modified":"2025-11-26T09:11:46","modified_gmt":"2025-11-26T08:11:46","slug":"rampes-nocturnes-com-es-poden-prevenir","status":"publish","type":"post","link":"https:\/\/www.asssa.es\/ca\/rampes-nocturnes-com-es-poden-prevenir\/","title":{"rendered":"Rampes nocturnes: com es poden prevenir?"},"content":{"rendered":"<p>Les rampes nocturnes s\u00f3n contraccions involunt\u00e0ries i normals del m\u00fascul que no solen ser causades per cap patologia. Normalment, es localitzen a les cames, els peus i les cuixes.<\/p>\n<p><!--more--><\/p>\n<p>Afecten entre un 40-50\u00a0% de les persones de m\u00e9s de 50 anys, especialment dones, per\u00f2 tamb\u00e9 esportistes, embarassades i pacients que pateixen la malaltia de motoneurona (c\u00e8l\u00b7lula del sistema nervi\u00f3s que control la contracci\u00f3 o la relaxaci\u00f3 dels m\u00fasculs).<\/p>\n<p>Poden variar d\u2019intensitat, i durar des d\u2019uns quants segons fins a diversos minuts. En cas que apareguin mentre fem esport, cal deixar de fer l\u2019exercici immediatament.<\/p>\n<p style=\"text-align: center;\"><strong>Causes de les rampes nocturnes<\/strong><\/p>\n<ul>\n<li><strong>Deshidrataci\u00f3.<\/strong> \u00c9s la m\u00e9s comuna. Quan fem exercici o suem, perdem minerals molt importants, com el clorur, el sodi i el magnesi, que t\u00e9 un paper essencial sobre la funci\u00f3 muscular. Per aix\u00f2, \u00e9s fonamental reposar les sals i els minerals despr\u00e9s d\u2019entrenar i hidratar-se quan fa calor.<\/li>\n<li><strong>Sobreesfor\u00e7. <\/strong>L\u2019escalfament i l&#8217;estirament abans de fer esport s\u00f3n fonamentals per prevenir les rampes, i per evitar danys en el sistema cardiovascular, lesions i fractures greus.<\/li>\n<li><strong>Cal\u00e7at estret. <\/strong>Pot provocar problemes circulatoris i rampes als peus quan exerceix massa pressi\u00f3 sobre els m\u00fasculs.<\/li>\n<li><strong>F\u00e0rmacs.<\/strong> N\u2019hi ha molts que tenen les rampes entre els possibles efectes secundaris.<\/li>\n<li><strong>Males postures. <\/strong>Estar asseguts sense moure\u2019s durant per\u00edodes llargs de temps, seure posant una cama per sobre de l\u2019altra o creuades, o estar dempeus durant molta estona pot provocar l\u2019aparici\u00f3 de rampes.<\/li>\n<li><strong>Mala circulaci\u00f3. <\/strong>La poden provocar mals h\u00e0bits com el tabac, el sedentarisme, el consum d\u2019alcohol o una dieta rica en greixos saturats.<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><strong>Qu\u00e8 podem fer?<\/strong><\/p>\n<p><strong>No ens hem d\u2019automedicar.<\/strong> Els medicaments antiinflamatoris no ajuden a alleujar les rampes. Hem de rec\u00f3rrer a remeis casolans:<\/p>\n<ul>\n<li>Estirar amb for\u00e7a el m\u00fascul afectat. Si es localitza al tou de la cama, hem de flexionar el peu amb for\u00e7a cap amunt.<\/li>\n<li>Asseguts, estirar la cama i flexionar el peu cap amunt. Ho podem fer amb l\u2019ajuda d\u2019una tovallola, enrotllant-la al centre del peu i estirant-la suaument cap a nosaltres.<\/li>\n<li>Caminar recolzant completament la planta del peu.<\/li>\n<li>Posar-se dempeus davant d\u2019una paret i separar els peus. Sense desenganxar les plantes dels peus de terra, inclinarem el cos recte cap endavant amb les palmes de les mans recolzades a la paret. Mantindrem aquesta postura fins que la rampa cedeixi.<\/li>\n<li>Aplicar fred o calor local.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Si les rampes s\u00f3n freq\u00fcents, produeixen dolor agut i s\u2019interposen a la vida di\u00e0ria, \u00e9s important consultar amb un professional de la salut per descartar possibles patologies.<\/p>\n<h6><strong><u><a href=\"https:\/\/www.asssa.es\/ca\/assegurances-salut\/\">ASSSA Assegurances de Salut<\/a><\/u><\/strong><\/h6>\n<h6><em>La informaci\u00f3 publicada en aquest mitj\u00e0 no substitueix ni complementa cap manera l\u2019atenci\u00f3 directa d\u2019un metge, ni el seu diagn\u00f2stic, ni el tractament que prescrigui; tampoc s\u2019ha d\u2019utilitzar per a l\u2019autodiagn\u00f2stic.<\/em><\/h6>\n<h6><em>L\u2019\u00fas que faci el lector d\u2019aquest servei es realitza sota la seva exclusiva responsabilitat.<\/em><\/h6>\n<h6><em>ASSSA recomana que per a qualsevol q\u00fcesti\u00f3 relacionada amb la seva salut consulti sempre amb un metge.<\/em><\/h6>\n","protected":false},"excerpt":{"rendered":"<p>Les rampes nocturnes s\u00f3n contraccions involunt\u00e0ries i normals del m\u00fascul que no solen ser causades per cap patologia. Normalment, es localitzen a les cames, els peus i les cuixes.<\/p>\n","protected":false},"author":17,"featured_media":13679,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[32],"tags":[],"class_list":["post-13678","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consells-de-salut"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Rampes nocturnes: com es poden prevenir? - ASSSA Catal\u00e1n<\/title>\n<meta name=\"description\" content=\"Les rampes nocturnes s\u00f3n contraccions involunt\u00e0ries i normals del m\u00fascul que no solen ser causades per cap patologia.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.asssa.es\/ca\/rampes-nocturnes-com-es-poden-prevenir\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rampes nocturnes: com es poden prevenir? 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