In many sports, we can often hear this sound:
"Ah! My leg cramps! What to do!"
There are many incentives to cause cramps. Everyone has encountered more or less cramping during exercise. In addition to well-known cold and calcium deficiency, muscle cramps caused by excessive exercise such as playing, climbing, and swimming are the most common.
In walking mountaineering, after overstretched physical strength causes muscle cramps, if you do not take timely first aid measures, it is easy to cause secondary recurrence and form habitual exercise cramps.
Why cramps?
The actual mechanism that causes cramps is not yet known. Most studies have concluded that muscle cramps are due to reduced neural or neuromuscular stress thresholds, resulting in a sudden increase in the frequency of the nerves acting on the muscles and causing muscle tonic contraction.
The causes of muscle cramps are roughly the following:
When the body is tired, the normal physiological functions of the muscle will change. At this time, the muscle will have a large accumulation of lactic acid, and the lactic acid will constantly stab muscle spasms.
A lot of sweat during exercise, especially in hot climates, there will be a lot of electrolyte loss. The main constituent of sweat is water and salt, and salt is related to muscle contraction. Excessive salt loss can cause muscle excitement to cause cramps.
In cold climates, for example, when swimming, it is stimulated by cold water. In particular, warm-up exercises are not well-prepared. Muscles are prone to spasm. The main reason is that muscle excitability increases due to coldness.
What should I do if I have cramps?
1, immediately after the discovery of muscle cramps, stop any activities or exercise currently done.
After cramping, immediately stop the current activities. Gently massage the cramps and gently stretch the muscles of the cramps. When you stretch the muscles, the tension of the tendons will increase. When the tension reaches a certain intensity, the nerves will transmit impulses to the brain. In order to avoid tendon injuries, the brain releases information to relax muscles that cramp.
Do not use too much force when stretching muscles so as not to strain the muscles and cause secondary injuries. After a short period of muscle cramps can be resumed after treatment, but the possibility of recurrence is still high.
2, according to the different body parts at the ankle, take a different muscle stretch emergency treatment until the phlegm and pain gradually disappear.
When the calf muscles are paralyzed, you can straighten the knee joints, slap the tip of the toes and hold the toes with both hands to pull upwards.
If the front thigh cramps, you can squat, or put your wrist behind the knee, bend the leg back, straighten the muscles of the front thigh
If the arm cramps, you must gently straighten your arm and press hard against the pain point.
When the abdomen cramps, immediately supine, gently raise the abdomen, so that the lumbar spine is in a pre-drive state, straighten the abdominal muscles.
If the leg cramps, immediately reverse the foot with both hands.
If the stunned muscles are gently massaged after emergency treatment, the muscles are still sore and tight and cold treatment is required.
Prevention is better than cure
To strengthen the body's exercise, improve their own health conditions and physical fitness, in particular, should pay attention to the improvement of cold tolerance and endurance. When physical conditions are poor, especially when tired and hungry, do not exercise vigorously.
Before exercise, you must do a good job of warm-up, and massage your muscles that are prone to spasm. Do not suddenly perform intense exercises or intense exercise.
At high temperatures or when exercising vigorously for a long period of time, it is necessary to replenish water and electrolytes. When the body is tired, there should be sufficient rest and exercise.
When swimming, you should shower with cold water and do warm-up exercises. The body muscles gradually adapt to the stimulation of cold water. When the water temperature is too low, the swimming time should not be too long.
Pay attention to the balance of the diet and supplement the diet with various essential nutrients.
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