{"id":2649,"date":"2022-05-06T08:31:00","date_gmt":"2022-05-06T11:31:00","guid":{"rendered":"https:\/\/totalpass.com\/?p=2649"},"modified":"2024-09-05T17:22:26","modified_gmt":"2024-09-05T20:22:26","slug":"caibra-muscular","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/saude\/caibra-muscular\/","title":{"rendered":"C\u00e3ibra muscular: o que \u00e9 e como prevenir?"},"content":{"rendered":"\n<p>A <strong>c\u00e3ibra muscular<\/strong> \u00e9 um problema muito comum em pessoas que praticam esportes e\/ou realizam <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/exercicios-fisicos\/\"><strong>exerc\u00edcios f\u00edsicos<\/strong><\/a> regularmente. Al\u00e9m disso, ela tamb\u00e9m pode acontecer ap\u00f3s as refei\u00e7\u00f5es, depois de muito tempo na mesma posi\u00e7\u00e3o ou at\u00e9 mesmo durante o sono.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2022\/05\/caibra-muscular.jpg\" alt=\"C\u00e3ibra muscular: saiba como prevenir\" class=\"wp-image-2650 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2022\/05\/caibra-muscular.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2022\/05\/caibra-muscular-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>Saiba o que \u00e9 e como prevenir a c\u00e3ibra muscular<\/figcaption><\/figure><\/div>\n\n\n\n<p>Quantas vezes voc\u00ea sentiu uma pontada ou um inc\u00f4modo nos m\u00fasculos? Seja na perna, na panturrilha ou at\u00e9 mesmo nas m\u00e3os, a c\u00e3ibra pode aparecer a qualquer hora e pode demorar alguns minutos para passar.&nbsp;<\/p>\n\n\n\n<p>Existem diversas causas para as c\u00e3ibras acontecerem, e tamb\u00e9m \u00e9 poss\u00edvel realizar alguns exerc\u00edcios para preveni-las. Quer saber mais sobre esse assunto? Continue a leitura!&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>O que causa a c\u00e3ibra muscular?&nbsp;<\/strong><\/h2>\n\n\n\n<p>Existem diversos motivos para as c\u00e3ibras ocorrerem. Elas s\u00e3o involunt\u00e1rias e podem afetar um m\u00fasculo espec\u00edfico ou um grupo <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/fortalecimento-muscular\/\"><strong>muscular<\/strong><\/a>. Geralmente, come\u00e7am ap\u00f3s uma contra\u00e7\u00e3o intensa da regi\u00e3o, o que faz com que cause um inc\u00f4modo na regi\u00e3o.&nbsp;<\/p>\n\n\n\n<p>Na maioria das vezes, as c\u00e3ibras afetam os m\u00fasculos posteriores da perna, e elas podem ocorrer durante\/ap\u00f3s atividades f\u00edsicas ou enquanto o indiv\u00edduo est\u00e1 dormindo.&nbsp;<\/p>\n\n\n\n<p>N\u00e3o existe uma causa espec\u00edfica para as c\u00e3ibras. Geralmente, elas podem aparecer por conta da pr\u00e1tica regular de esportes ou por outras atividades do dia a dia, como longas caminhadas ou fazer movimentos repetitivos por muito tempo.&nbsp;<\/p>\n\n\n\n<p>As c\u00e3ibras que acontecem durante o sono n\u00e3o tem uma causa aparente, mas, se forem regulares, podem estar ligadas a alguma doen\u00e7a sist\u00eamica.&nbsp;<\/p>\n\n\n\n<p>Al\u00e9m disso, as c\u00e3ibras podem ser causadas por:&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Muita for\u00e7a na musculatura&nbsp;<\/strong><\/h3>\n\n\n\n<p>As c\u00e3ibras causadas pelo uso exagerado da musculatura s\u00e3o mais comuns em atletas que, por treinarem muito, acabam sobrecarregando alguns m\u00fasculos, gerando um certo inc\u00f4modo na regi\u00e3o.&nbsp;<\/p>\n\n\n\n<p>Elas s\u00e3o mais comuns nas pernas, mas tamb\u00e9m podem ocorrer nas m\u00e3os, nos bra\u00e7os e no pesco\u00e7o por conta de atividades como digitar, escrever ou ficar na mesma posi\u00e7\u00e3o por muito tempo.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Baixas temperaturas&nbsp;<\/strong><\/h3>\n\n\n\n<p>Quando est\u00e1 muito frio, os m\u00fasculos se contraem mais por conta da baixa temperatura, causando uma tens\u00e3o no organismo. Isso faz com que os espasmos das fibras musculares sejam mais f\u00e1ceis de ocorrer, causando c\u00e3ibras nas regi\u00f5es mais sens\u00edveis.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Desidrata\u00e7\u00e3o&nbsp;<\/strong><\/h3>\n\n\n\n<p>A <a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/importancia-de-beber-agua\/\"><strong>\u00e1gua<\/strong><\/a> \u00e9 um fator essencial para o funcionamento do corpo humano. A desidrata\u00e7\u00e3o pode levar a in\u00fameros problemas s\u00e9rios de sa\u00fade e tamb\u00e9m \u00e9 um fator que contribui para as c\u00e3ibras acontecerem. A ingest\u00e3o de \u00e1gua facilita o relaxamento das fibras musculares e dos tend\u00f5es, fazendo com que os espasmos sejam mais dif\u00edceis de acontecerem.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>M\u00e1 circula\u00e7\u00e3o do sangue&nbsp;<\/strong><\/h3>\n\n\n\n<p>Especialmente nas <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/melhores-atividades-fisicas-para-idosos-praticarem\/\"><strong>pessoas mais velhas<\/strong><\/a>, a circula\u00e7\u00e3o do sangue pode ser comprometida por diversos motivos. Essa condi\u00e7\u00e3o faz com que as c\u00e3ibras fiquem cada vez mais frequentes e mais fortes.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Problemas nos ossos&nbsp;<\/strong><\/h3>\n\n\n\n<p>Doen\u00e7as como artrite e artrose que geram a perda de elasticidade das fibras musculares podem acabar comprimindo as ra\u00edzes nervosas, provocando dores que podem se tornar c\u00e3ibras quando n\u00e3o controladas.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Falta de minerais&nbsp;<\/strong><\/h3>\n\n\n\n<p>Ter uma boa dieta \u00e9 um ponto essencial para evitar as c\u00e3ibras, especialmente as que vem enquanto estamos dormindo. Ingerir alimentos que n\u00e3o possuem pot\u00e1ssio, c\u00e1lcio e magn\u00e9sio podem tornar os inc\u00f4modos frequentes.&nbsp;<\/p>\n\n\n\n<p>Al\u00e9m disso, doen\u00e7as cr\u00f4nicas como diabetes, anemia, insufici\u00eancia renal e desequil\u00edbrios hormonais s\u00e3o fatores que deixam as pessoas mais propensas a desenvolverem c\u00e3ibras musculares.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Como tratar as c\u00e3ibras musculares?<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2022\/05\/caibra-muscular-tratar.jpg\" alt=\"Conhe\u00e7a alguns tratamentos para as c\u00e3ibras musculares\" class=\"wp-image-2651 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2022\/05\/caibra-muscular-tratar.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2022\/05\/caibra-muscular-tratar-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>Saiba como tratar a c\u00e3ibra muscular<\/figcaption><\/figure><\/div>\n\n\n\n<p>Na grande maioria dos casos, as c\u00e3ibras s\u00e3o tempor\u00e1rias e desaparecem depois de alguns minutos ou dias. Por\u00e9m, quando acontece de maneira regular, \u00e9 necess\u00e1rio tomar algumas atitudes e inserir medidas no seu dia a dia, como:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fazer massagem;&nbsp;<\/li><li>Alongar-se todos os dias;&nbsp;<\/li><li>Colocar uma compressa de gelo na regi\u00e3o afetada;&nbsp;<\/li><li>Buscar ajuda de um <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/fisioterapia\/\"><strong>fisioterapeuta<\/strong><\/a> profissional para entender o caso.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Como prevenir as c\u00e3ibras musculares?&nbsp;<\/strong><\/h2>\n\n\n\n<p>Apesar de durar pouco tempo, na maioria dos casos, sentir c\u00e3ibra nos m\u00fasculos causa dor e um inc\u00f4modo na regi\u00e3o, que pode deix\u00e1-la avermelhada por alguns dias. Por isso, \u00e9 necess\u00e1rio realizar algumas atitudes para prevenir esse desconforto, como:&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Alongar-se frequentemente&nbsp;<\/strong><\/h3>\n\n\n\n<p>Alongar-se todos os dias, especialmente antes de fazer atividades f\u00edsicas \u00e9 essencial para prevenir as c\u00e3ibras. Isso porque o <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/alongamento-beneficios-como-e-quando-fazer\/\"><strong>alongamento<\/strong><\/a> prepara os m\u00fasculos e proporciona um relaxamento maior para eles, fazendo com que a tens\u00e3o seja diminu\u00edda.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Manter-se hidratado&nbsp;<\/strong><\/h3>\n\n\n\n<p>Beber pelo menos 2 litros de \u00e1gua todos os dias \u00e9 um ponto essencial para que as c\u00e3ibras n\u00e3o sejam t\u00e3o fortes, especialmente antes das atividades f\u00edsicas.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ingerir alimentos ricos em minerais&nbsp;<\/strong><\/h3>\n\n\n\n<p>Alimentos ricos em <a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/suplementacao-saude-mental\/\"><strong>pot\u00e1ssio, c\u00e1lcio e magn\u00e9sio<\/strong><\/a> s\u00e3o \u00f3timas op\u00e7\u00f5es para ajudar a prevenir as c\u00e3ibras. Por isso, priorize uma dieta que contenha banana, abacate, peixes gordurosos, leguminosas, entre outros.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Evite fazer exerc\u00edcios ap\u00f3s as refei\u00e7\u00f5es&nbsp;<\/strong><\/h3>\n\n\n\n<p>Depois de se alimentar, o corpo precisa de um tempo para fazer a digest\u00e3o e repor as energias do dia a dia. Por isso, fazer exerc\u00edcios f\u00edsicos logo ap\u00f3s as refei\u00e7\u00f5es pode tensionar os m\u00fasculos, causando c\u00e3ibras.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Evite estimulantes&nbsp;<\/strong><\/h3>\n\n\n\n<p>Alimentos estimulantes, como a cafe\u00edna, quando ingeridos em excesso, podem causar c\u00e3ibras de forma mais frequente em diversas partes do corpo. Especialmente antes de dormir, \u00e9 recomendado evitar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Quais alimentos ingerir?&nbsp;<\/strong><\/h2>\n\n\n\n<p>Existe uma s\u00e9rie de alimentos que podem ajudar a prevenir as c\u00e3ibras musculares. Conhe\u00e7a alguns!&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sementes de girassol torradas;<\/li><li>Abacate;<\/li><li>Am\u00eandoas;<\/li><li>Espinafre;<\/li><li>Batata;<\/li><li>Beterraba;<\/li><li>Banana;<\/li><li>Br\u00f3colis;<\/li><li>Aipo;<\/li><li>Iogurte desnatado;<\/li><li>R\u00facula.<\/li><\/ul>\n\n\n\n<p>A <strong>c\u00e3ibra muscular<\/strong> \u00e9 comum e ocorre com grande parte das pessoas. Caso seja muito frequente em voc\u00ea, busque acompanhamento profissional para obter um tratamento personalizado para o seu caso.&nbsp;<\/p>\n\n\n\n<p>Quer treinar na sua academia favorita pela TotalPass? Preencha o formul\u00e1rio abaixo indicando para a gente: <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><a href=\"https:\/\/cloud.info.totalpass.com.br\/indicacao-academia-aluno?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=br_cont_blog_referral_totalpass_conversao_academias_contratacao_post-blog-caibra-muscular_rec_sa%C3%BAde_20220506__&amp;utm_term=___&amp;utm_content=post-blog_indique-sua-academia_banner_\"><img decoding=\"async\" width=\"675\" height=\"350\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2024\/09\/Academia-banner-indique.png\" alt=\"\" class=\"wp-image-9594 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/09\/Academia-banner-indique.png 675w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/09\/Academia-banner-indique-300x156.png 300w\" data-sizes=\"(max-width: 675px) 100vw, 675px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 675px; --smush-placeholder-aspect-ratio: 675\/350;\" \/><\/a><\/figure><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A c\u00e3ibra muscular \u00e9 um problema muito comum em pessoas que praticam esportes e\/ou realizam exerc\u00edcios f\u00edsicos regularmente. Al\u00e9m disso, ela tamb\u00e9m pode acontecer ap\u00f3s as refei\u00e7\u00f5es, depois de muito tempo na mesma posi\u00e7\u00e3o ou at\u00e9 mesmo durante o sono. Quantas vezes voc\u00ea sentiu uma pontada ou um inc\u00f4modo nos m\u00fasculos? Seja na perna, na [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":2650,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[373],"tags":[391,409,333],"class_list":["post-2649","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude","tag-atividades-fisicas","tag-caibra-muscular","tag-exercicios"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00e3ibra muscular: o que \u00e9 e como prevenir?<\/title>\n<meta name=\"description\" content=\"A c\u00e3ibra muscular \u00e9 um problema muito comum e pode acontecer com qualquer pessoa. 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