The common causes of leg and foot cramps are generally the following: 1, cold stimulation of the external environment, such as low room temperature at night in winter, too thin covers during sleep or legs and feet exposed to the outside of the quilt. 2, fatigue, sleep, lack of rest or too much rest resulting in the accumulation of local acidic metabolites, can cause muscle cramps. Such as walking or exercise for too long, so that the lower limbs are overly fatigued or insufficient rest and sleep, can make lactic acid buildup; too much sleep and rest too long, blood circulation slowed down, so that carbon dioxide buildup, etc.. 3, older women estrogen decline, osteoporosis, all will make the blood calcium level is too low, muscle stress increases, and often occur spasm. 4, lower limb atherosclerosis occlusive disease. Method 1: Change to sitting, straighten the cramped leg, hold the forefoot with your hand and rotate the ankle joint of the cramped leg to the outside, and the pain will stop immediately. When rotating, the action should be consistent, and the rotation should be completed in one breath, without stopping in the middle. When rotating, if it is the left leg, press the counterclockwise direction; if it is the right leg, press the clockwise direction. If there is someone to help, the treatment should be administered face to face and the direction of rotation of the ankle joint should remain unchanged. Rotation should be done with force, and the foot upward should reach the maximum. Method 2: Press the nerve root of the calf gastrocnemius head. On both sides of the medial knee joint, there is a place where the attachment point of the gastrocnemius head is located, and the nerve root trunk leading to the gastrocnemius muscle is located here. When you have a calf cramp, use your thumbs to feel the main root of the hard and protruding muscles on both sides, and then use strong pressure on this area, the dominant excited nerve will calm down, the cramp will stop and the pain will disappear. The above two methods are very effective. If you have cramps while swimming, it is difficult to use the above two methods to stop the pain. Therefore, you can use the method of wrenching the thumb with your hand in the direction of your body when you have cramps while swimming. When wrenching the bunions, the thighs should be straightened forward as much as possible, while the heels are stretched forward. It is often difficult to wrench once, and can be repeated until the symptoms are relieved.