How to prevent yourself from cramping frequently when running?

There are the following ways to prevent cramps when running:

1, stretching well

When warming 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. Let your body relax, and then stretch, you can relieve cramps. Don't think that stretching will be more serious, just try.

2. Save your strength

Reduce unnecessary running. If you keep running around before formal exercise, your muscles will be under extra pressure. So the force should be used in the right position, and don't be too tired to cause muscle tension. Therefore, the warm-up before running does not need to last too long, and it is best not to exceed 5 minutes.

3. Drink more wine

Pay attention to keep warm during exercise and drink more isotonic drinks, that is, drinks containing a small amount of salt; This can not only replenish water, but also maintain the acid-base balance of the body, but don't drink carbonated drinks. Carbonated drinks must be avoided. Within one hour after running, you should also add about 1.5 liters of drinks.

4. Add nuts

After sweating, the body is seriously short of sodium; Overloaded nerves may still send movement instructions to tired muscles. At this time, you should eat more nuts to replenish energy and relieve leg cramps.

Extended data:

First, the three major causes of frequent cramps

1, cold stimulus

The cold stimulation of the external environment, such as low room temperature in winter nights, too thin quilt cover when sleeping or exposed legs and feet, and low swimming water temperature in summer, are easy to cause leg cramps. ?

2, excessive fatigue

Fatigue, sleep, lack of rest or excessive rest lead to the accumulation of local acid metabolites, which can all cause muscle spasms. Lactic acid can accumulate when long-distance travel, mountain climbing or mountain climbing, walking or exercise time is too long, so that the lower limbs are overtired or lack of rest and sleep, and the calf muscles are most prone to fatigue. When fatigue reaches a certain level, spasms will occur.

3. osteoporosis

The decrease of estrogen and osteoporosis in elderly women will lead to low blood calcium level, increased muscle stress and frequent convulsions.

Second, the countermeasures of cramps in various parts

Fingers: clench your fist, then stretch it hard and repeat it several times quickly until you recover.

Palm: fingers crossed and clenched, palms outward, forcibly stretched forward, and recovered after many exercises. Or hold the cramped palm with the other hand and bend it hard until it heals.

Upper arm: bend your elbow with a fist, make your forearm close to your upper arm, then straighten it hard and continue this action until you recover.

Toe: Straighten your leg, press the cramped toe on the heel of the other foot, lift the foot that does not cramp, and press the cramped sole backwards as much as possible. You can also hold the cramped toes with your hands and stretch them in the opposite direction.

Leg: Gastrocnemius spasm of the calf in the elderly is the most common in clinic, which mostly occurs when sleeping at night. Continuous attacks will affect sleep. When you have an attack at night, you need to sit up immediately, straighten your legs, then break the soles of your feet toward the instep with both hands, or get out of bed and walk around immediately, and push down with the forefoot of the affected foot. When you have an attack during exercise, you can hold your knees with your hand, pull your feet with your other hand, and stretch the gastrocnemius as much as possible.

Thigh: Bend your knees, put them on your chest, hold your calves with your hands, contract hard several times, and then straighten your legs. Repeat many times.

Abdominal muscles: Lie flat or stretch your back against the wall to lengthen your abdominal muscles, repeatedly.

Hip: when men are frightened or nervous, they are prone to cramps in the crotch. At this time, they should do squats with their feet apart. When squatting, try to hold your hips with your palms and repeat them several times.

It is recommended to soak your feet in warm water for 5~ 10 minutes before going to bed every day. The basin for soaking feet should be deeper and have more water, preferably close to the knees. Then dry the water, heat the white wine, pour some on the palm of your hand, and knead it for a few minutes in the area where you often cramp. It is necessary to rub with a certain intensity until the local skin is red, which also has the effect of preventing cramps.

Exercise: Hot compress massage: In cold weather, when you cramp, you can use a towel to hot compress the cramped part and massage it to relieve it, so as to promote blood circulation. Supplementing salt water: If cramps occur during exercise, you must stop exercising immediately, rest to relieve cramps and replenish salt water.

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