Lorsqu’il fait très chaud et que l’on accomplit des efforts physiques intenses, il est possible de souffrir de crampes de chaleur. De quoi s’agit-il ? Dans quel contexte surviennent-elles ? Comment les prévenir et les prendre en charge ?
Les crampes de chaleur sont des contractures musculaires. Elles peuvent survenir lorsqu’une personne fait un effort intense et prolongé provoquant une transpiration excessive, qu’elle boit une grande quantité d’eau et qu’il fait très chaud. Ce trouble survient chez les personnes en bonne santé qui s’autorisent à faire du sport même lors des journées de canicule ou bien chez des travailleurs (ouvriers du bâtiment, sidérurgie, militaires). Lors de la transpiration, des électrolytes (calcium, potassium, sodium, magnésium) sont perdus en même temps qu’une certaine quantité d’eau. L’apport en eau de boisson compense cette perte mais pas celle des électrolytes, le volume restant se trouve d’autant plus diluer dans l’organisme. C’est ce manque d’électrolytes qui déclenche la crampe.
Il s’agit d’une contraction involontaire des muscles des mains, des mollets, des pieds, des cuisses, des abdominaux ou des bras. Le muscle est alors ferme, tendu et douloureux. Il faut considérer ce symptôme comme un signe d’alerte de l’organisme. Des taches blanches sur la peau peuvent aussi être observées et sont liées à la déshydratation.
Les crampes de chaleur peuvent survenir pendant l’effort ou bien quelques minutes après l’arrêt de l’exercice. Les crampes qui surviennent plusieurs heures plus tard, durant la nuit, par exemple, ne sont pas des crampes de chaleur.
Comment prévenir les crampes de chaleur ?
L’idéal est de reporter une activité physique intense s’il fait trop chaud. Il vaut mieux la réaliser tôt le matin ou un autre jour. S’il n’est pas possible de reporter, la personne qui doit accomplir des efforts intenses alors qu’il fait très chaud doit s’hydrater mais pas seulement. Elle doit aussi compenser la perte d’électrolytes en buvant de l’eau salée, de l’eau riche en minéraux ou en mangeant des aliments salés avant, pendant et après l’effort. Elle doit avoir la possibilité de s’arrêter si une crampe survient.
Comment prendre en charge les crampes de chaleur ?
Lorsque la crampe survient, la personne doit cesser toute activité physique et se reposer à l’ombre ou au frais si c’est possible. L’étirement du muscle concerné soulage efficacement la douleur en général. La personne peut aussi masser la zone contracturée.
Pour compenser la perte en sel, il faut boire 1 à 2 litres d’eau contenant 2 cuillères à café de sel ou bien des solutions isotoniques pour sportifs. Si la douleur passe, il est envisageable de reprendre doucement l’activité physique interrompue.
Si la crampe ne passe avec ce traitement, il est recommandé de consulter un médecin. L’administration de solutions intraveineuses de solutés salés peut s’avérer nécessaire dans les cas les plus sévères.
futura
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