Many people have experienced calf cramps, sometimes after exercise, sometimes when sleeping. There are many reasons for calf cramps, so how should calf cramps be alleviated? Let's see what are the methods to alleviate calf cramps?
How does crus cramp do
1. Before going to bed, you can choose to soak your feet in warm water, which can last for about half an hour. In this way, it is more conducive to the blood circulation of our feet. In this way, it is more conducive to our role of relaxing tendons and activating blood circulation.
2. In summer, we need to avoid the direct blowing of air conditioner or fan, and in winter, we should also pay attention to keeping our legs warm.
3. Don't be too tired in your daily life, especially in your legs.
4. When you are free, you need to increase your physical exercise and bask in the sun at the same time.
5. When sleeping, you'd better keep a good sleep posture and correct your bad sleep posture.
The quickest solution to leg cramps
1、 If leg cramps occur, effective measures need to be taken immediately. Otherwise, it may cause some muscle damage, and the pain after cramping is unbearable. The emergency method for leg cramps is relatively simple and can be learned as soon as you learn. When a cramp occurs, straighten your cramped leg with force, and the five toes on your foot should be upward. Pull the five toes with your hand, and the legs cannot be bent. Pull the leg with force in this way, and the cramp will disappear in a minute or two.
2、 When leg cramps, you can jump with one foot, which can effectively alleviate leg cramps. Be sure not to be afraid of pain. Stand on the ground with your cramped foot, bend the other foot, and then lift your heel up, but you must hold something in your hand, otherwise you will fall.
3、 If you have leg cramps, you must not circle your legs or bend your legs. This method can only make your legs more painful and has no effect. The effective way is to straighten your legs immediately and then stretch them. This is the correct solution after leg cramps.
4、 When a cramp occurs, you must not sit on the ground motionless. This is not the correct solution. On the contrary, when a cramp occurs, you must straighten your legs and then stretch them, so that the tendons of your legs can be stretched out. In this way, you can effectively solve the problem of leg cramps by sticking to it for a minute or two. Another way is to heat the Baijiu when it is cramped and apply it to the cramp, then rub it for two minutes.
Causes of sleeping leg cramps
1、 Muscle contraction
In general, we are most prone to calf cramps when we exercise. This is because we need to keep the muscles in a high tension state and make corresponding actions at any time when we carry out some sports. It is this kind of muscle tension for a long time that will make it difficult for the muscles to rest for a time, and it is easy to make the calf muscles spasm.
2、 Calf cold
Now the weather and temperature are getting lower and lower, and many friends may have the habit of pedaling quilt at night, which leads to the long-term exposure of the lower leg to the low temperature environment and the spasm of the lower leg muscles, which often makes us wake up in the middle of the night and feel very uncomfortable. There is also the same reason for calf cramps when swimming in summer because the water is cold.
3、 Excessive fatigue
If we experience some high-intensity exercises such as cross-country, frog jumping and mountain climbing during the day, our lower legs are stretched for a long time, and we may have muscle spasms when we sleep at night.
4、 Metabolic abnormality
If the metabolism of our body is abnormal, the garbage toxin in our body does not metabolize out of the body in time. Yes, the blood circulation in our legs is too slow, which will also lead to muscle spasm in our calf muscles.
5、 Wrong sleeping position
I don't know what kind of sleeping position everyone is used to. If the sleeping position is incorrect at night, it will also cause muscle spasm if some of our calf muscles are still in a tight state. It is suggested that we lie flat and try not to press our legs.
What should we pay attention to in diet
1. It is better to smoke and drink less and avoid some strong tea or coffee, which may cause the loss of calcium in the body.
2. We need to ensure the balance of our nutrition. If the elderly suffer from osteoporosis, we can appropriately supplement some vitamin D and calcium foods, such as milk, kelp and some bean products.
Warm reminder: if leg cramps are serious, it's best to go to the hospital to check your blood calcium and phosphorus levels. If blood calcium is low, you need to further check the parathyroid hormone level. Of course, you can also check the veins of lower limbs to see if there are obvious varicose veins, Or deep vein stenosis leads to poor blood circulation.