Leg cramp is serious, how to prevent it?

At present, the real mechanism of cramp is still unclear. Most research results show that muscle cramp is caused by the decrease of nerve or neuromuscular stress threshold, which makes the nerve action frequency of muscle suddenly increase and causes muscle tension contraction. The following conditions are more likely to cause cramps:

1. When muscle fatigue is caused by long-term exercise, continue to exercise.

2. Poor local circulation.

3. Excessive water and salt loss.

4. Severe diarrhea, vomiting and insufficient minerals (such as magnesium and calcium) in the diet.

5. The ambient temperature changes suddenly.

6. Slight tearing of muscles or tendons.

7. Emotional stress.

8. Exercise in an inappropriate posture or poor muscle coordination.

9. Some reasons that have not been discovered or determined.

10. The incidence of some chronic diseases and cramps in pregnant women will also increase, so be careful.

Ways to prevent cramps:

1. Don't do long or strenuous exercise in a poorly ventilated or closed space.

2. Enough water and electrolyte should be added before, during and after long-term exercise.

3. Get enough minerals (such as calcium and magnesium) and electrolytes (such as potassium and sodium) in your daily diet. Minerals can be taken from milk, yogurt, green leafy vegetables and other foods, and electrolytes can be obtained from bananas, oranges, celery, natural foods or some low-sugar drinks.

4. Don't wear too tight or heavy clothes when you are exercising or working.

5. Check whether the protective stickers, jackets, shoes and socks are too tight before exercise.

6. Make full exercise preparation and stretching exercises before exercise.

7. Keep warm properly after exercise in cold weather. If you swim, put on your bathing suit and warm clothes immediately.

8. Engage in sports or work in a relaxed mood.

9. People who are prone to cramps when sleeping at night need to do some stretching exercises before going to bed, that is, stretching the cramping parts.

10. Don't exercise excessively.

1 1. Massage the cramped muscles properly before exercise.

In the treatment of cramps, it can be divided into two parts, one is acute treatment, the other is radical treatment. In the acute phase, that is, when cramps occur, patients need to rest immediately, gently massage the cramps and gently lengthen the muscles in the cramps, because when you lengthen the muscles, the tension of the tendons will increase. When the tension reaches a certain intensity, the nerve will transmit the impulse to the brain, and the brain will release information to relax the cramped muscles to avoid tendon injury. Don't overstretch your muscles to avoid strain and secondary injury. Short-term muscle cramps can be treated in back in the game, but the possibility of recurrence is still high.

If the muscle cramp lasts for a long time, it can be relieved by hot or cold compress, or it is also effective to spray or rub some drugs or ointments that relax muscles and relieve pain locally. In case of cramp again, it is necessary to consider whether the muscles are overtired or dehydrated. The former must stop exercising and rest, while the latter needs to replenish water and electrolyte.

People with cramps should first know some "history" of themselves, such as eating habits, the stress caused by daily exercise (work), the location of cramps, and the weather conditions when cramps occur. Wrestling, cycling or fencing athletes may have different causes of cramps, so the types of sports they often engage in are also items that need to be understood to find out the causes of cramps. After synthesizing all the knowledge, we can find out the causes of cramps and make preventive improvements for these reasons, so as to solve the problem of cramps. If you have frequent cramps and can't find the cause, you should handle them carefully and see a doctor for a thorough examination, because cramps may be the symptoms of some vascular diseases, diabetes or nervous system diseases.