The scientific name for a cramp is a muscle spasm, which is a spontaneous, tonic contraction of a muscle. Muscle spasms that occur in the calves and toes are the most common and are painful when they occur. The common causes of leg and foot cramps are as follows: ① cold stimulation of the external environment, such as low room temperature at night in winter, sleeping under the blanket is too thin or legs and feet exposed to the outside of the blanket. ② fatigue, sleep, insufficient rest or too much rest leads to the accumulation of local acidic metabolites, can cause muscle spasm. Such as walking or exercise time is too long, so that the lower limbs of excessive fatigue or rest and sleep, can make lactic acid accumulation; sleep and rest too much too long, slowing down blood circulation, so that carbon dioxide buildup and so on. ③ Older women, estrogen decline, osteoporosis, will make the blood calcium level is too low, muscle stress increases, and often occur spasm. ④ Lower extremity atherosclerosis occlusive disease. Prevent leg and foot cramps: ① Keep warm. ② Pay attention to the sleeping position. ③ Do not walk or exercise for too long. ③ Do not walk or exercise for too long. ④ Participate in physical exercise appropriately. ⑤Supplement some vitamin E if necessary. ⑥Supplement calcium appropriately, containing lactic acid and amino acid dairy products, lean meat and other foods, can promote the dissolution of calcium salts, help absorption. Method 1: Change lying down to sitting, straighten the cramped leg, hold the forefoot tightly in your hand, bear the pain, rotate the ankle joint of the cramped leg to the outside, and the pain will stop immediately. When rotating, the action should be coherent, a breath turn a week, no pause in the middle. When rotating, if it is the left leg, according to the counterclockwise direction; if it is the right leg, according to the clockwise direction. If there is someone to help, the treatment should be performed face to face, and the direction of rotation of the ankle joint remains unchanged. The rotation should be forceful and the foot should be turned up to the maximum. Method 2: Press on the nerve root of the head of the gastrocnemius muscle in the calf. On both sides of the medial side of the knee joint, there is a place where the head of the gastrocnemius muscle attaches, and the nerve root trunk leading to the gastrocnemius muscle is located here. Calf cramps, with the thumb to feel both sides of the hard and protruding muscles of the main root, and then with a strong pressure on this, the dominant excited nerve will be calmed down, the cramps stop, the pain disappeared. The above two methods are very effective. If it is swimming cramps, using the above two methods of pain relief in the operation of the technique has some difficulties. Therefore, when swimming cramps can be used to hand vigorously to the body in the direction of the trigger toe method. When wrenching the thumb, the thigh should try to straighten forward, at the same time, the heel stirred forward. It is often difficult to see the effect of the trigger once, can be repeated until the symptoms are relieved.