ふくらはぎは第二の心臓!膝の筋トレで老化知らずに

足首~膝の筋肉の種類

足首~膝までの大きな筋肉としては「下腿三頭筋(かたいさんとうきん)」と「前脛骨筋(ぜんけいこつきん)」という2種類があります。下腿三頭筋は、日常生活では足首を屈伸する動きなどで使われており、腓腹筋(ひふくきん)とヒラメ筋から成り立っています。腓腹筋はつま先立ちをする動作などで使われ、スポーツだとジャンプしたり走ったりする動作で使われています。ヒラメ筋は、つま先立ちに加えて歩いたり身体が前に倒れないように保つ動作で使われ、こちらも腓腹筋と同様にスポーツだとジャンプしたり走ったりする動作で使われています。

次に前脛骨筋は、ひざの前側にある筋肉です。つま先を背屈させたり、歩いたり走ったりなど足を前に踏み出す動作などで使われます。スポーツでは、ほとんど全ての運動でよく使われています。この前脛骨筋が衰えてくると、つま先を上げることが難しくなり、ふくらはぎの筋肉が疲れやすくなります。また前脛骨筋は、足裏のアーチにも関係しており、前脛骨筋が衰えることでアーチも乱れてしまいます。そもそも足裏のアーチには、地面から受けた衝撃を吸収したり、地面から踏み出したり、足の内側にある神経や筋肉を保護する役割があります。女性の場合には合わない靴を履いていたり、それにともなって変な歩き方をしたりすることでもアーチは乱れてしまいます。筋トレをしてもふくらはぎの筋肉が付かないという場合には、足裏のアーチが乱れている場合もある、というほど前脛骨筋とアーチは関係しています。

よくあるふくらはぎの痛み、その原因は?

よくある症状として、「たくさん歩いた後でふくらはぎが痛くなる」というものがあります。このひとつの原因の多くは、ふくらはぎの筋肉が損傷することで痛みを伴っているというものです。普段運動をあまりしていない人やダイエットなどにより筋肉量が落ちていたり栄養が足りていない人に起こりやすいです。特徴としては、ふくらはぎ周辺を動かすとツンとした痛みを感じます。また、他の原因としては「むくみ」があります。こちらは立ち仕事などをしている人にも多い症状で、長時間同じ姿勢をすることで代謝が悪くなり、ふくらはぎの筋肉の伸縮も悪く疲労物質が溜まりやすくなるというものです。こちらの場合には、動かすと楽になるというのが特徴です。また血行が悪くなっている場合が多く、触ると冷えていることも多々あります。

では、「たくさん歩いた後でふくらはぎが痛くなる」場合のセルフケアについてお伝えします。筋肉痛の場合には軽く患部をほぐすようなマッサージや巡りを良くするようなストレッチを行いましょう。その後、水分をしっかり取ってゆっくり休んでください。痛みがひどい場合には、市販の湿布薬などを噛んぶに貼っておくのも効果的です。次に「むくみ」による痛みの場合には、ゆっくりお風呂に入ったりマッサージ・ストレッチなどによって身体を温めて巡りを良くすることが大切です。ゆったりとした気分で腹式呼吸することも有効です。食べ物では、身体を温める食材を積極的に摂ってください。生姜やにんにくなどの香味野菜や、唐辛子・コショウなどのスパイス類を適量加えるのもおすすめです。

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