There are often leg cramps in our daily life. It's impossible to move a leg cramp. How can we improve it? Let's have a look~
Causes of leg cramps
According to the data of arteriosclerosis obliterans of the lower extremities, those patients with leg cramps, especially the middle-aged and elderly patients who get worse at night, sometimes mistakenly think that they are lack of calcium and need a lot of calcium supplements for a long time, which delays the diagnosis and treatment of arteriosclerosis obliterans of the lower extremities, resulting in amputation and profound lessons. Therefore, the elderly, especially those with family history of cardio cerebrovascular disease, hypertension, hyperlipidemia and diabetes, should consider whether there is atherosclerosis, such as lower extremity artery occlusion, when they have symptoms such as lower extremity pain, leg cramp, walking inconvenience, etc.
Lumbar disc herniation: according to the clinical investigation, the incidence of leg cramp can be as high as 70% in the patients confirmed as lumbar disc herniation.
Degenerative disease of spine: with the increase of age, the spine of middle-aged and old people will have degenerative changes, such as hyperosteogeny. Leg cramps will occur due to the compression of spinal nerve root and the decrease of blood flow in spinal nerve root.
Drug leg cramp: there are reports of leg cramps due to antibiotics such as azithromycin. Therefore, the elderly who often take many kinds of drugs should pay attention to the precautions and adverse reactions.
Nutritional leg cramp: malnutrition can cause muscle spasm, especially when vitamin B1 is deficient.
Other aspects: cold stimulation, excessive fatigue or strenuous exercise, swimming, long-term walking or mountaineering, varicose veins of lower limbs, etc. can also cause leg cramps.
How to avoid cramps
1. Stretch well
When warming up, try to straighten your legs and bend your toes in the direction of your body. In case of spasm during exercise, this method can also be used to relax the muscles again. Let your body relax, then stretch out, you can relieve the cramp. Don't think it will be more serious after stretching, just try.
2. Save physical strength
Reduce unnecessary running. If you run all the way up and down before you start exercising, your muscles will be under extra pressure. So force should be used in the right position, not excessive fatigue, resulting in muscle tension. Therefore, the warm-up before running doesn't need to last too long, it's better not to exceed 5 minutes.
3. Drink more drinks
Keep warm during exercise and drink more isotonic drinks, which contain a small amount of salt. In this way, you can not only replenish water, but also keep the acid-base balance of your body. But you should not drink carbonated drinks. Carbonated drinks must be avoided. Within an hour after running, you should also add about 1.5 liters of drinks.
4. Supplement nuts
After sweating, the body is severely short of sodium; and the overloaded nerves may still send movement instructions to tired muscles. At this time, we should eat more nuts to supplement energy and relieve leg cramps.