One or two friends often ask me, sleeping at night suddenly calf cramps, waking up in the middle of the night in pain, the pain is indescribable, can not stop the pain and affect sleep, in the end what is going on?
When it comes to cramps, many people’s first reaction is a lack of calcium, calcium supplementation will be fine, it is really that simple? Then why do many people have recurring calf cramps? That is because calf cramps are caused by various reasons, not just calcium deficiency.
A. Cold stimulation
Exercise in a cold environment, inadequate preparation activities, or swimming in the summer water temperature is low, are likely to cause leg cramps. Sleeping at night without the covers, the calf muscles are stimulated by the cold and will cramp to the point of pain.
Second, continuous muscle contraction too fast
When strenuous exercise. The whole body is in a state of tension, the leg muscles contract too fast, the relaxation time is too short, the local metabolites lactic acid increased, the muscle contraction and relaxation is difficult to coordinate, thus causing calf muscle cramps.
Third, too much sweating
When the exercise time is long, and the amount of exercise, sweating and more, and no timely replenishment of salt, the body lost a lot of fluid and electrolytes, resulting in the accumulation of metabolic waste.
Fourth, excessive fatigue
Climbing, climbing, calf muscle fatigue is most likely to occur. Because it is a foot to support the weight of the whole body, the force required to lift the leg muscles will be six times the weight of the person, when it is fatigued to a certain extent, it will occur spasm.
Five, lack of calcium
Calcium ions play an important role in the process of muscle contraction. When the concentration of calcium ions in the blood is too low, the muscle is easily excited and spasms. Adolescents grow rapidly and are prone to calcium deficiency, so leg cramps often occur.
Six, poor sleep position
Such as long time supine, so that the quilt pressed on the foot, or long time prone, so that the foot against the bed, forcing some muscles in the calf for a long time in absolute relaxation, causing muscle “passive contracture”.
Seven, frequent occurrence may be related to vascular disease.
Calf cramps emergency treatment
What should I do when calf cramps strike? Depending on the cause, different countermeasures can be taken to quickly relieve the cramp and stop the pain.
The first method.
Once a leg cramp occurs, you can immediately grab the big toe on the side of the cramp with your hand, and then slowly pull the palm of your foot toward you, which stretches the gastrocnemius muscle;
And then slowly straighten the foot, and then force to stretch the leg, calf muscles do not cramp; or use both hands to massage the calf stomach, can also be effective.
The second method.
Body against the wall, heels on the ground, then focus your weight on the leg where the cramp occurs, force brace, also helps, but should be careful of falling: better if someone next to you can help.
Warming or massaging the legs and feet can also help the muscles relax, although it is best to try stretching the muscles first.
Calf cramps prevention methods
1, pay attention to keep warm and keep the local muscles from getting cold.
2, do not walk or exercise for too long, strengthen physical exercise and warm up sufficiently.
3, appropriate calcium supplementation, but to clarify the real reason behind low calcium and then carry out targeted treatment, rather than just calcium supplementation.
4.Lax the bedding. When sleeping, the blanket is too tight and may press the foot when lying on the back, making the gastrocnemius and plantar muscles tight, so it is easy to have spasms, so let the blanket be loose.
5, stretching muscles. Stretching the gastrocnemius and foot muscles before going to bed can help prevent cramps in the first place. Stretching method and leg cramps stretching gastrocnemius and foot muscles in the same way.
6. Drink plenty of water. If you are usually active, you need to replenish fluids to avoid dehydration, but do not overdo it.
Warm tip: If leg cramps occur frequently several times, you should seek medical treatment.