むずむず脚症候群が改善。冷えやむくみにも最適なストレッチ動画

health
冷えやむくみにもオススメのストレッチ

むずむず脚症候群で処方された貼り薬で副作用連発

ニュープロパッチ2.25mg
ニュープロパッチ、まじ無理……

むずむず脚症候群の診断を下され、脳のドパミンの受容体を刺激する貼り薬「ニュープロ パッチ2.25mg」を処方され、とりあえず一安心。

その夜、さっそく処方された「ニュープロ パッチ2.25mg」を1枚、腕に貼りました。が貼って間もなく、全身が弛緩するような感覚があり、これは効くな、という実感を得たのもつかの間、

・貼ったところがかゆい

・悪寒

・脂汗

・吐き気

・だるさ(眠気がきたのは良しとして)

などなど、とてもわかりやすい副作用があらわれてきました。

脚がむずむず、ピクピクする、という不快な症状はすぐ消えたものの、気分がものすごく悪いので結局眠れずな初日でした。でも薬は一晩はがさず我慢し、翌日夜にはがしました。

次の晩は、前日の薬がまだ効いているのか? 前日に眠れなかったせいか、薬を貼らなくてもすぐ眠れたのですが、この薬(ニュープロ パッチ2.25mg)とずっと付き合うと思うと絶望的な気分になるので、むずむず脚を薬に頼らず

・ストレッチやトレーニング、ランニング

・鉄分を積極的に摂取できる食事

・カフェインフリー

の3点で改善していこうと決意しました。 そもそも、むずむず脚症候群の症状を強く感じるようになったのは2020年7月。むずむずの不快な症状をごまかしごまかし、数カ月が経っていました。

運動不足で凝り固まった「脚全体をほぐす」ストレッチ動画

【足のむくみ・冷え解消ストレッチ】足のむくみをストレッチで解消!7分

動画がうまく表示されない場合はコチラをクリックしてください

新型コロナウィルス感染症の影響で、会社員はテレワークが急増しているのは周知のとおりですが、私のようなフリーランスでも、リモート(主にZoomミーティング)での打ち合わせや取材が主流になり、ほんとに出かけなくなって、運動不足→むずむず脚が悪化していたのです。

9月に入り、休会していたフィットネスクラブも再開したものの、毎日行けるわけでもないし、さらに言えば毎日1万歩歩けるかっていうとそれも難しいところ(Applewatch買ったけど)。 そこで、自宅でできる下半身全体を効果的に動かして、緊張がゆるめられるストレッチをパーソナルトレーナーの山野上優さんに教えてもらいました。山野上優さんは、パーソナルトレーナーとして活動するほか、Yahoo!Japanをはじめとする企業に出張、企業で働く社員の方向けにストレッチやトレーニングを指導されています。寝る前に行っても、目が覚めなくて、そのまま入眠できるストレッチ。そんな希望を汲んで山野上さんが考案&動画にまとめてくださった、寝る前の7分間でできるストレッチがコチラ。

<動画で紹介している下半身のストレッチ>

  • 内転筋ストレッチ……ゆっくり呼吸しながら、太ももの内側の筋肉を伸ばします 
  • ダウンドッグ アクティブ……ふくらはぎ、ひざ裏を伸ばします 
  • 臀筋(でんきん)ストレッチ……お尻全体をストレッチ
  • 腸腰筋ストレッチ……脚の付け根をストレッチ

<ストレッチのポイント>

太ももの内側、ふくらはぎ、ひざ裏、お尻、脚の付け根は、意識してストレッチをしないと、知らず知らずのうちに凝り固まり、血流が悪くなり『冷え』や『むくみ』の原因になることもあります。また、下半身の筋肉を効果的に動かすトレーニングとしてはスクワットが有名ですが、スクワットのような筋トレは交感神経が優位になり、目が覚めてしまうので寝る前はオススメできません。ゆっくりと呼吸をしながら行う静的なストレッチで脚全体をほぐし、リラックスしてからベッドに入ってください」(山野上さん)

ストレッチでむずむず脚の貼り薬が不要に

実際、カフェイン抜き+鉄分多めの食事+このストレッチを毎晩行うようになってから、

貼り薬の量を

9月前半/1日1枚

9月後半/1日おきに1枚

10月/3日おきに1枚

と貼る量を徐々に減らせて、約1カ月半でむずむず脚症候群の不快な症状がほとんど出なくなりました。今では薬も貼らずに済んでいます!!!

むずむず脚症候群に悩む人だけでなく、テレワークで運動不足が気になったり、歩くことが減ったり、長座による脚のむくみや、脚全体がこわばるような感覚がある人も多いはず。ここで紹介したストレッチは、脚のこわばった筋肉をゆるめて、血流をよくすることで、リラックス感が得られてストレスなく眠りにつけるもの。脚のむくみや緊張感が気になる人はぜひお試しを~~~♪♪

<ストレッチ監修>

山野上優(やまのうえ ゆう)さん

Fitness Education 代表

パーソナルトレーナーとして個人の指導、企業に出張・訪問しトレーニングを行うほか、フィットネスモデルとしても活動中。また、東京大学 厚生労働科学研究において、研究協力者として生活習慣予防の運動を子どもたちに教えている。YouTubeで「家トレTV」を開設し自宅でできるさまざまなトレーニング動画を発信する傍ら、日本テレビのネット配信番組「the SOCIAL」にてビジネスパーソンのためのプログラムを提供しています。

山野上 優さんへのトレーニングや企業訪問のお問い合わせ先

パーソナルトレーナー 山野上優
港区(港南・赤坂・芝浦)世田谷区・目黒区・渋谷区・湘南エリアを中心にダイエット・美脚・シェイプアップの活動を行っております。

山野上優さんのYouTubeチャンネル「家トレTV」

家トレTV
姿勢改善・美脚専門トレーナーの山野上 優です。自宅でできる姿勢改善エクササイズやオフィスで座りながら行えるストレッチをご紹介しています。

Instagram

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フォロワー2,128人、フォロー中121人、投稿259件 ― exercise by yama(@fitnesseducation2018)のInstagramの写真と動画をチェックしよう

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