{"id":9258,"date":"2025-07-14T08:30:00","date_gmt":"2025-07-14T06:30:00","guid":{"rendered":"https:\/\/openswim.fr\/?p=9258"},"modified":"2026-04-10T09:17:29","modified_gmt":"2026-04-10T08:17:29","slug":"crampes-prevention","status":"publish","type":"post","link":"https:\/\/open-swim.com\/fr\/crampes-prevention\/","title":{"rendered":"Les crampes : pr\u00e9vention et traitements"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9258\" class=\"elementor elementor-9258\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ca0b423 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ca0b423\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bf2ad39\" data-id=\"bf2ad39\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9d21980 elementor-widget elementor-widget-heading\" data-id=\"9d21980\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Comment se d\u00e9barrasser d'une crampe ?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f98961f elementor-widget elementor-widget-text-editor\" data-id=\"f98961f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Contrairement \u00e0 une blessure musculaire ou un coup, une crampe ne se soigne pas avec une poche de glace ou un pistolet cryog\u00e9nique, comme on le voit parfois au foot ou au rugby. La premi\u00e8re chose \u00e0 faire, c\u2019est d\u2019arr\u00eater imm\u00e9diatement l\u2019effort en cours, puis d\u2019\u00e9tirer doucement et progressivement le muscle contract\u00e9, jusqu\u2019\u00e0 ce que la crampe se rel\u00e2che. Attention \u00e0 ne pas rel\u00e2cher l\u2019\u00e9tirement trop vite, sinon la crampe risque de revenir aussit\u00f4t !<\/p><p>La crampe n\u2019<span style=\"color: #33cccc;\"><a style=\"color: #33cccc;\" href=\"https:\/\/openswim.fr\/crampe-causes\/\" target=\"_blank\" rel=\"noopener\">est pas une blessure<\/a><\/span>, mais une contracture musculaire difficile \u00e0 rel\u00e2cher. Heureusement, elle est r\u00e9versible et ne cause aucun dommage.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e428910 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e428910\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6211723\" data-id=\"6211723\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-edbd61e elementor-widget elementor-widget-heading\" data-id=\"edbd61e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Comment se pr\u00e9munir des crampes ?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32ecad0 elementor-widget elementor-widget-text-editor\" data-id=\"32ecad0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Des mesures simples peuvent aider \u00e0 se pr\u00e9munir de futures crampes musculaires.<\/p><h3>Au quotidien<\/h3><ul><li>Buvez de l&rsquo;eau, beaucoup d\u2019eau. Et \u00e9vitez les boissons excitantes et diur\u00e9tiques (tel que le th\u00e9 ou le caf\u00e9), ainsi que l\u2019alcool. Si vous \u00eates adeptes d&rsquo;eau min\u00e9rale, privil\u00e9giez les eaux min\u00e9rales riches en sels min\u00e9raux, m\u00eame si \u00e7a reste une affaire de go\u00fbt !<\/li><li>Consommez des aliments riches en vitamines <a href=\"https:\/\/protrainer.fr\/blog\/vitamine-b1\/\" target=\"_blank\" rel=\"noopener\">B1<\/a>,\u00a0<a href=\"https:\/\/protrainer.fr\/blog\/vitamine-b2\/\" target=\"_blank\" rel=\"noopener\">B2<\/a>,\u00a0<a href=\"http:\/\/www.guide-vitamines.org\/mineraux\/magnesium\/aliments-riches-magnesium.html\" target=\"_blank\" rel=\"noopener\">magn\u00e9sium<\/a>, et\u00a0<a href=\"http:\/\/www.guide-vitamines.org\/mineraux\/potassium\/sources-alimentaires-potassium.html\" target=\"_blank\" rel=\"noopener\">potassium.<\/a><\/li><li>Activez votre circulation sanguine en marchant r\u00e9guli\u00e8rement. Et si n\u00e9cessaire portez des chaussettes de contention (veuillez consulter votre m\u00e9decin au pr\u00e9alable).<\/li><li>Si vous \u00eates sujet aux crampes nocturnes, vous pouvez \u00e9lever l\u00e9g\u00e8rement le bas du lit (au niveau des pieds) afin d\u2019am\u00e9liorer le retour veineux et l\u2019\u00e9limination des toxines.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4aa1a5a elementor-widget elementor-widget-text-editor\" data-id=\"4aa1a5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>A l&rsquo;activit\u00e9<\/h3><ul><li><span style=\"color: #33cccc;\"><a style=\"color: #33cccc;\" href=\"https:\/\/openswim.fr\/echauffement\/\" target=\"_blank\" rel=\"noopener\">Echauffez-vous <\/a><\/span>progressivement et suffisamment.<\/li><li>En compl\u00e9ment de l&rsquo;\u00e9chauffement, un massage aux huiles essentielles peut \u00eatre b\u00e9n\u00e9fique.<\/li><li>Ne forcez pas\u00a0outre mesure\u00a0si vous manquez d\u2019entra\u00eenement.<\/li><li>Hydratez-vous\u00a0suffisamment avant l\u2019effort, puis lors de votre pratique buvez r\u00e9guli\u00e8rement des\u00a0<a href=\"https:\/\/protrainer.fr\/blog\/boisson-energetique\/\" target=\"_blank\" rel=\"noopener\">boissons \u00e9nerg\u00e9tiques <\/a>riches en sels min\u00e9raux (\u00e9lectrolytes).<\/li><li>Privil\u00e9giez les\u00a0eaux riches en min\u00e9raux et bicarbonates apr\u00e8s l\u2019effort\u00a0(type St Yorre).<\/li><li>Utilisez un \u00e9quipement ad\u00e9quat \u00e0 votre pratique, r\u00e9glez correctement votre position, travaillez votre technique.<\/li><li>L&rsquo;ajout \u00e9ventuel de manchons de compression, contribuera \u00e0 am\u00e9liorer votre circulation sanguine.<\/li><li>Pratiquer dans des lieux s\u00fbrs et stables (surface planes, gymnase, etc.)<\/li><li>\u00catre suivi par un professionnel du sport ou un m\u00e9decin.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7086918 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7086918\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7b1a829\" data-id=\"7b1a829\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2d2e48b elementor-widget elementor-widget-heading\" data-id=\"2d2e48b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Comment traiter une crampe ?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8309555 elementor-widget elementor-widget-text-editor\" data-id=\"8309555\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h4><span style=\"color: #808080;\">Crampes de chaleur ou d\u00e9shydratation<\/span><\/h4><p>Elle peuvent, dans la grande majorit\u00e9 des cas, \u00eatre \u00e9vit\u00e9es ou att\u00e9nu\u00e9es en r\u00e9\u00e9quilibrant l&rsquo;\u00e9quilibre osmotique \u2014 en particulier le taux de sodium. Concr\u00e8tement, cela passe par l\u2019ingestion d\u2019eau l\u00e9g\u00e8rement sal\u00e9e : environ une demi-cuill\u00e8re \u00e0 caf\u00e9 de sel pour un litre d\u2019eau.<\/p><h4><span style=\"color: #808080;\">Crampes nocturnes<\/span><\/h4><p>Une \u00e9tude clinique publi\u00e9e en 2024 a montr\u00e9 que la vitamine K2 peut aider \u00e0 r\u00e9duire la fr\u00e9quence, l\u2019intensit\u00e9 et la dur\u00e9e des crampes nocturnes.<\/p><h4><span style=\"color: #808080;\">Crampes idiopathiques : sans cause d\u00e9cel\u00e9es ni d\u00e9celables<\/span><\/h4><p>Il est conseill\u00e9 :\u00a0<\/p><ul><li>d&rsquo;\u00e9tendre et \u00e9tirer le muscle concern\u00e9.<\/li><li>de s&rsquo;\u00e9tirer, principalement sur vos groupes musculaires sensibles<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-aad0c02 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aad0c02\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-900885f\" data-id=\"900885f\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-32ca53d elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"32ca53d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-lightbulb\" viewBox=\"0 0 352 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M176 80c-52.94 0-96 43.06-96 96 0 8.84 7.16 16 16 16s16-7.16 16-16c0-35.3 28.72-64 64-64 8.84 0 16-7.16 16-16s-7.16-16-16-16zM96.06 459.17c0 3.15.93 6.22 2.68 8.84l24.51 36.84c2.97 4.46 7.97 7.14 13.32 7.14h78.85c5.36 0 10.36-2.68 13.32-7.14l24.51-36.84c1.74-2.62 2.67-5.7 2.68-8.84l.05-43.18H96.02l.04 43.18zM176 0C73.72 0 0 82.97 0 176c0 44.37 16.45 84.85 43.56 115.78 16.64 18.99 42.74 58.8 52.42 92.16v.06h48v-.12c-.01-4.77-.72-9.51-2.15-14.07-5.59-17.81-22.82-64.77-62.17-109.67-20.54-23.43-31.52-53.15-31.61-84.14-.2-73.64 59.67-128 127.95-128 70.58 0 128 57.42 128 128 0 30.97-11.24 60.85-31.65 84.14-39.11 44.61-56.42 91.47-62.1 109.46a47.507 47.507 0 0 0-2.22 14.3v.1h48v-.05c9.68-33.37 35.78-73.18 52.42-92.16C335.55 260.85 352 220.37 352 176 352 78.8 273.2 0 176 0z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-2d694d3\" data-id=\"2d694d3\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dd458d3 elementor-blockquote--skin-boxed elementor-widget elementor-widget-blockquote\" data-id=\"dd458d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"blockquote.default\">\n\t\t\t\t\t\t\t<blockquote class=\"elementor-blockquote\">\n\t\t\t<p class=\"elementor-blockquote__content\">\n\t\t\t\tEn cas de crampe du mollet, tirer le gros orteil doucement en arri\u00e8re et \u00e9tirer le muscle pour provoquer un soulagement presque imm\u00e9diat.\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-918c8e4 elementor-widget elementor-widget-text-editor\" data-id=\"918c8e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>de s&rsquo;hydrater.<\/li><li>de s&rsquo;\u00e9chauffer avant un effort.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-f0faa57 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f0faa57\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-a9b71e0\" data-id=\"a9b71e0\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c0b7ed3 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"c0b7ed3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-lightbulb\" viewBox=\"0 0 352 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M176 80c-52.94 0-96 43.06-96 96 0 8.84 7.16 16 16 16s16-7.16 16-16c0-35.3 28.72-64 64-64 8.84 0 16-7.16 16-16s-7.16-16-16-16zM96.06 459.17c0 3.15.93 6.22 2.68 8.84l24.51 36.84c2.97 4.46 7.97 7.14 13.32 7.14h78.85c5.36 0 10.36-2.68 13.32-7.14l24.51-36.84c1.74-2.62 2.67-5.7 2.68-8.84l.05-43.18H96.02l.04 43.18zM176 0C73.72 0 0 82.97 0 176c0 44.37 16.45 84.85 43.56 115.78 16.64 18.99 42.74 58.8 52.42 92.16v.06h48v-.12c-.01-4.77-.72-9.51-2.15-14.07-5.59-17.81-22.82-64.77-62.17-109.67-20.54-23.43-31.52-53.15-31.61-84.14-.2-73.64 59.67-128 127.95-128 70.58 0 128 57.42 128 128 0 30.97-11.24 60.85-31.65 84.14-39.11 44.61-56.42 91.47-62.1 109.46a47.507 47.507 0 0 0-2.22 14.3v.1h48v-.05c9.68-33.37 35.78-73.18 52.42-92.16C335.55 260.85 352 220.37 352 176 352 78.8 273.2 0 176 0z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-7b7f8c2\" data-id=\"7b7f8c2\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0320477 elementor-blockquote--skin-boxed elementor-widget elementor-widget-blockquote\" data-id=\"0320477\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"blockquote.default\">\n\t\t\t\t\t\t\t<blockquote class=\"elementor-blockquote\">\n\t\t\t<p class=\"elementor-blockquote__content\">\n\t\t\t\tBoire en \u00e9tant d\u00e9shydrat\u00e9 rend les muscles plus sensibles aux crampes. A l'inverse, une boisson charg\u00e9e en \u00e9lectrolytes, avec le bon dosage, permet d'inverser cet effet.\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Comment se d\u00e9barrasser d&rsquo;une crampe ? Contrairement \u00e0 une blessure musculaire ou un coup, une crampe ne se soigne pas avec une poche de glace ou un pistolet cryog\u00e9nique, comme on le voit parfois au foot ou au rugby. La premi\u00e8re chose \u00e0 faire, c\u2019est d\u2019arr\u00eater imm\u00e9diatement l\u2019effort en cours, puis d\u2019\u00e9tirer doucement et progressivement [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9303,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[214],"tags":[336,221,224,220,301],"class_list":["post-9258","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-performance","tag-crampes","tag-entrainement","tag-entrainements-natation","tag-natation","tag-sport"],"acf":[],"_links":{"self":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/9258","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/comments?post=9258"}],"version-history":[{"count":1,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/9258\/revisions"}],"predecessor-version":[{"id":11892,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/9258\/revisions\/11892"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/media\/9303"}],"wp:attachment":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/media?parent=9258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/categories?post=9258"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/tags?post=9258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}