It is easy to cramp when playing football. How can we prevent this from happening?

I believe that many runners have encountered a certain degree of leg cramps during running training or competition. Cramp will not only affect your pace, competition strategy, etc., but also affect your overall performance and mood when running.

Usually it is the muscles of the legs that cramp, especially the muscles at the back of the thigh and the muscles at the back of the calf, and once severe cramps occur in these places, you will inevitably be unable to move and continue to practice or compete.

First, why does running cramp?

Second, what are the causes of cramps?

1. Insufficient warm-up activity: Before running, if your muscles and joints are not fully warmed up, you will immediately enter a state of exercise, which will make your muscles unbearable and then easily lead to cramps. 2. Muscle fatigue: After strenuous exercise for a long time, leg muscles are prone to fatigue during high-load exercise, which will make muscles in a state of tension. When it is tired to a certain extent, it will cramp. 3. Loss of water and electrolyte: When people sweat for a long time, water and electrolyte will be lost with sweat, and electrolyte is related to muscle excitement. Excessive wear and tear, increased muscle excitability, easily lead to muscle spasm.

4. Inappropriate running shoes: Flat feet or inappropriate running shoes will exert undue pressure on muscles and tendons, and will also lead to calf cramps. Therefore, choosing a pair of professional running shoes can prevent calf cramps. 5. Cold weather: When the weather is cold, the muscles are stimulated by cold, the excitability increases, the body is stimulated by cold, the local blood circulation is not smooth, and the muscles are prone to tense contraction, which will cause cramps. 6. Poor mental state: When you don't have enough rest or sleep, it will lead to great mental stress, muscle fatigue and tension, which will easily lead to cramps.

3. What about running cramps?

3. One of the reasons for supplementing water and electrolyte cramps is that too much electrolyte is lost in the body, and sports drinks contain electrolytes. Therefore, when the cramp is relieved, you can moderately supplement sports drinks to balance it. But be careful not to binge drink, after all, sports drinks have a high sugar content and should not be drunk too much.

Fourth, how to prevent running cramps?

1. Make full preparations before warm-up. Try to straighten your legs and bend your toes in the direction of your body. Once you have a spasm during exercise, you can also use this method to relax your muscles again. But don't think that you can run and jump immediately after stretching. After the spasm occurs, you need to rest for a period of time to restore your muscle strength, otherwise it will easily recur.

2. Wear the right shoes to do any exercise, whether it is running or other, be sure to wear shoes suitable for this sport, so as not to bring extra pressure to the muscles and cause cramps. Flat feet and other structural problems make some people particularly prone to leg cramps. Proper shoes are one of the ways to make up for it. 3. Add water and electrolyte before, during and after exercise. Be sure to have enough water and electrolyte, and add sports drinks when sweating heavily. Carbonated drinks must be avoided. Within one hour after running, you should also add about 1.5 liters of drinks, but it is not recommended to drink white water, which will dilute the electrolyte in your body and make you feel weaker. 4. Reduce unnecessary running. If you run around all the time before formal exercise, your muscles will bear extra pressure. When you are tired, your muscles tend to be tense, and you need instructions from the central nervous system to relax. If this command is delayed, the muscles will remain tense all the time. Therefore, the warm-up before running does not need to last too long, and it is best not to exceed 5 minutes.

5. Pay attention to a balanced diet. Lack of potassium and calcium can also lead to leg cramps. Therefore, it is also important to get enough minerals such as calcium and magnesium and nutrients necessary for electrolytes such as potassium and sodium in daily diet. Minerals such as calcium can be ingested from foods such as milk and soybean milk, and trace elements can be obtained from fruits and vegetables. 6. Learn to record habits If you cramp in a game, remember to record it after the game: How far did the cramp happen? What was the weather like that day? Is it humid and muggy? How's your rehydration? What did you eat the day before the game? Is there enough training? And so on. If you record it for a long time, it will be easier for you to analyze what causes cramps.

Verb (abbreviation of verb) To sum up, cramping is a very common phenomenon during running, and runners have encountered cramping to some extent. If you encounter cramps in the game, you need to keep calm. You can be helped by others or moved to the edge of the venue or sit down slowly in a suitable position, preferably in a cool and ventilated place. Give a proper amount of water or sugary drinks, slowly stretch the cramped muscles in the most comfortable and effective way, and relax for about 20 seconds, then repeat for 3-4 times to relax the muscles in this group. In long-distance running, muscles are in a state of tension and contraction at every step. Chongqing International Marathon will start at Nanbin Road. I hope that all runners can be familiar with the handling methods and effective preventive measures when they encounter cramps during running, and try to avoid cramps from appearing on you.