What can you do to relieve cramps after they occur?
Is it because of calcium deficiency or cold?
Some people say that calcium deficiency can cause cramps, so if you get cramps, you should take calcium supplements; some people say that a cold leg can cause cramps, so you should pay attention to keep warm to prevent cramps. In fact, these views are not comprehensive enough, there are still many factors that can cause cramps other than calcium deficiency and cold. For example, climbing mountains, walking for a long time, and exercising in high temperatures can lead to disruption of electrolyte balance in the body and muscle excitability, which can cause cramps.
Or no warm-up before strenuous exercise, due to repeated high-frequency contraction of the muscles of the legs, the corresponding relaxation time is too short, so that contraction and relaxation are not coordinated, the calf may occur muscle spasm and start cramping.
In addition, some basic physical diseases, such as “three high” (high blood pressure, high blood pressure, diabetes), cardiovascular disease and lumbar cervical spine disease, may also cause cramps.
The above is a small popularization of the causes of cramps, the following we look at the main event – how to relieve cramps quickly?
How to relieve cramps quickly
Cramp relief focus: the opposite direction of force. In other words, the cramp is pulled from the opposite direction to the muscle to offset the cramp force. Take the example of cramps occurring in the calf during exercise, and demonstrate the following.
When only yourself
Method 1
Step 1: Stop all exercise immediately.
Step 2: Take a small step backward with your normal leg and leave the leg that is cramping, then hold the knee of the cramped leg with one hand and slowly press it straight, and massage and relax the calf muscles of the cramped leg with the other hand.
step 3, the cramped leg with the heel against the ground, toes facing up, massage the calf muscle hand to hold the calf, the other hand towards the body to pull the palm of the foot, do not use brute force to pull, to prevent muscle strain.
Method 2 (the method is also applicable to nighttime sleep cramps)
step 1, if the cramp is too painful to stand up, find a safe place to sit down.
step 2, bend the cramped leg, hold one hand at the calf muscle of the cramped leg, and slowly pull the palm of the other hand towards the body.
step 3, then gently put the cramped leg flat, continue to wrench the foot in the direction of the body until the pain is relieved.
Step 4: Hold the cramped leg and bend and straighten it two or three times to make sure it is no longer cramped.
When you have help
While the person with cramps is sitting or lying down, the assisting partner raises the cramped leg, presses the knee of the cramped leg with one hand and pushes the other hand against the palm of the cramped leg and slowly pushes it toward the head of the TA.
Finally, the assisting partner holds the TA’s cramped leg back and forth and slowly bends and straightens it two or three times to make sure it is no longer painful.
If you still feel your muscles are tense, try using a hot towel to warm them up.
How to do if you have swimming cramps
If you have cramps while swimming, you must remain calm, and people who are not good in water should not move around, you can take a deep breath, lean back and float on the water, and shout for help.
How to prevent cramps when exercising
1, pay attention to the warm-up
Warm up fully before carrying out sports, swimming and other activities, to avoid sudden strenuous exercise or nervous exertion.
2, hydrate
High temperature and long time intense exercise, should pay attention to hydration in the beginning of the early, middle and late. If you feel fatigue, you should take a full rest, and then exercise.
3.Adapt to the water temperature when swimming
When swimming, before going into the water with a small amount of cold water to wash the body, so that the body to adapt to cold water stimulation. If the water temperature is relatively low, swimming time should be as short as possible.
4.Treat cramps in time
Cramps should be stopped and treated in time to avoid over-exercise to aggravate the injury.
5.Dress appropriately
Pick the right clothes when exercising, such as long-distance running, should wear tight-fitting clothes to support and protect the muscles.
6, pay attention to diet
Balanced nutrition. From yogurt, milk, green vegetables and other foods to supplement sufficient calcium, magnesium and other minerals, from the orange, bananas, celery and other fruits and vegetables to supplement sufficient sodium, potassium and other electrolytes.
7.Stretching muscles
If you often cramp, you can stretch your muscles every night, try the action in the picture below. You can put a beer bottle under your calf, or a tennis ball, and roll it back and forth with your calf driving it, and the tennis ball can also be rolled in circles left and right.