What to do with muscle cramps? What causes muscle cramps in sports

People who have had cramps usually have a hard time forgetting the pain, right? Cramps are the most common occurrence in the sports field, so knowing its basic first aid common sense, it is sure to benefit others and yourself, and one day, you will have a chance to save the beauty heroically! Introducing the Cramp First Aid Trilogy:

1. Rest immediately When the muscles are suddenly too violent, or bear too much load, or direct impact, they have caused muscle or tendon lacerations, which are often not serious and are not easy to see from the appearance. However, in order to protect the injured muscles and avoid further strain or even rupture of the muscles, cramps will occur, so cramps should not ignore the body's warning signs. 2. Stretch slowly Grab the cramped muscle and slowly and continuously lengthen it so that it relaxes.

3. Replenish salt and hot compress Generally, short-term cramps can recover quickly after the above 2 steps, and you can even play on the court, but the possibility of recurrence is very high. If the cramping time is long, or if the above methods do not take effect immediately, you should immediately use a hot towel, a hot bath (about 39 0 2C), or a tendon loosening ointment, and give saline to replace the lost salt. Prevention is better than **If you can:

1) Do sufficient warm-up exercises and stretching exercises before exercising 2) Do not wear too tight clothes or sheaths, and feel relaxed. 3) When exercising, don't be overly tired and remember to replenish salt properly, especially when the weather is very hot.

Solutions for cramps:

When cramping occurs, it is necessary to wrench the toes in the opposite direction of the force and hold it for more than 2 minutes, and the effect can be obtained. Specifically, if there is muscle cramp in the back of the calf, you can pull the foot to lift the foot board on the one hand, and try to straighten the knee joint as much as possible on the other hand; When the muscles in the front of the calf cramp, press down on the foot plate and flex the toes firmly.

3. The following points should be paid attention to to prevent cramps:

1. Keep warm.

2. Pay attention to your sleeping position.

3. Do not walk or exercise for too long.

4. Participate in physical exercise appropriately.

5. Supplement some vitamin E if necessary.

6. Proper calcium supplementation, dairy products, lean meat and other foods containing lactic acid and amino acids can promote the dissolution of calcium salts and help absorption.

1. Lack of exercise leads to little or even no exercise at ordinary times, and sudden strenuous exercise will easily make the muscles strained, so that the muscles are overloaded, resulting in muscle spasms, that is, cramps.

2. The non-standard movement action caused by the non-standard action in the exercise will make the body action uncoordinated, and the normal range of activity of the muscles may be exceeded under the excessive force or wrong posture, resulting in muscle strain and muscle cramps.

3. When the amount of sweating is caused by excessive sweating, if there is no timely replenishment of salt, it will lead to a large loss of fluids and electrolytes in the body, and the accumulation of metabolic wastes in the body, which is easy to make the blood circulation in the muscles is not smooth, and muscle cramps will also occur.

4. Calcium deficiency is a common cause of muscle cramps. In the process of muscle contraction in the human body, calcium ions play a relatively important role. When the concentration of calcium ions in the blood is too low, the muscles are prone to excitation and spasm.

Therefore, people who are deficient in calcium are more likely to have muscle cramps when exercising.

5. Excessive exercise intensity causes the blind pursuit of exercise without considering oneself during exercise. Bearing capacity will lead to excessive burden on the body's muscles, making the muscle contraction too fast, the relaxation time is too short, and the local metabolite lactate increases, and the muscle contraction and relaxation will be difficult to coordinate, thus causing muscle cramps.

1. Calcium supplementation: Muscle cramps occur during exercise are often due to calcium deficiency, so you can eat more calcium-rich foods such as eggs, tofu products, dairy products, and shrimp skin.

2. Replenish light salt water: When exercising, you can supplement some light salt water in an appropriate amount, which can avoid a large loss of fluid and electrolytes in the body during exercise due to the lack of timely salt supplementation, which will lead to muscle cramps caused by poor local blood.

3. Apply hot compresses: If muscle cramps occur during exercise, hot compresses can be applied to the muscle cramps. Applying a warm towel to the cramp area can be accompanied by a proper massage to relieve the symptoms of cramps.

4. Kneading: For cramps, you can carry out simple kneading actions to help relax muscles, promote blood circulation, and relieve the uncomfortable symptoms of cramps. If you have a calf cramp, you can use your thumb to grope for the taproot of the hard, protruding muscles on either side of the posterior fossa of the knee, and then press firmly on the area.

The excited nerves will calm down, the cramps will stop, and the severe pain will disappear.

5. Stop exercising: In the case of muscle cramps, it is best to stop the exercise that is being carried out to avoid more pain in the cramping area.

6. Precautionary measures: Exercise regularly to prevent excessive muscle fatigue. Prepare yourself for the exercise and stretch the muscles of your legs, waist, back, neck and arms. Increasing the amount of exercise should not be too hasty, and the principle of increasing by 10% per week should be followed.

It is actually mild muscle spasms, which are very common and are the result of prolonged muscle tension that does not relax. Pay attention to muscle relaxation after a workout and pay attention to a good sleep and diet. Don't worry, it's okay, just take a break.

What should I do if I have a sudden cramp while exercising?

When cramps occur, don't get nervous, check and identify where the muscles are spasming, and treat the muscles there.

When muscle spasms occur, the pain is usually relieved by pulling the spasmodic muscles in the opposite direction to lengthen them. When handling, it is necessary to pay attention to keeping warm, the traction force should be even, and violence should not be avoided, so as not to cause muscle strain.

When the abdominal muscles cramp, you can do back stretching exercises to lengthen the abdominal muscles, and you can also apply warm compresses and massages to the abdomen.

When the calf muscles spasm, you can straighten the knee joint, hook the toes and hold the foot with both hands and pull it upward.

Do not panic when muscle spasms occur in swimming, you can take a breath first, float on the water, and immediately call for help, the way to save yourself in the water is to hold the cramped toes with the hand that does not cramp the side, pull hard to the direction of the body, and at the same time press the knee of the cramped leg with the palm of the cramp side to help the knee straighten, and after the spasm is relieved, slowly swim to the shore.

1. Not warming up enough before exercising.

The purpose of warm-up is to increase body temperature, reduce muscle viscosity, enhance muscle stretch and muscle elasticity, and thus be more conducive to normal muscle contraction.

After a full warm-up in the early stage, I went directly into the yoga and practiced high-intensity, so it is very easy to cramp.

2. Excessive sweating can easily lead to electrolyte confusion.

Prone to people: people with irregular diets, picky eaters, and easy to come out.

In the high-intensity practice of yoga, in order to maintain a normal body temperature, the human body sweats a lot to cool down.

Sweat not only takes away water from your body, but also the electrolytes in your body (calcium, sodium, potassium, magnesium, iron, etc.) run away with sweat, causing the electrolyte balance in the body to be disrupted.

Popular science: Scientific research shows that the human body loses about 6 grams of electrolytes when it sweats 1 liter, while the human body only gains about 15 grams of electrolytes from a normal diet every day.

Drinking water alone is not enough to sweat, exercise fluids must contain electrolytes (calcium, potassium, sodium, etc.) in the case of heavy sweating to ensure that the body is properly hydrated.

Prevention: Please eat normally, ensure the variety of food, and bring your own sports drinks for people who are prone to sweating.

3. Excessive exercise and muscle fatigue.

Prone crowd: People who are eager to quickly pretend to be gods.

If the intensity exceeds one's limit, it is not only easy to cramp, but also easy to get injured, and the effect of the practice is not necessarily good.

Prevention: Choose the intensity that suits you, make sure you have the right asana, and get some rest.

In addition, even if you pay attention to the above situations, it does not mean that there will be no cramps, think about the professional football match team, the cramped player still has cramps.

1. Treatment of fingers, palms, and forearm cramps.

Tighten the cramp palm up, between down, the other hand grasp the cramp fingertip and stretch down, hold for 20 seconds, rest for 10 seconds, and continue to repeat.

2. Treatment of cramps on the front side of the upper arm (biceps).

Interlock your fingers behind your back, reverse your palms outward, and keep your arms up too high.

3. Treatment of cramps on the back of the upper arm (triceps).

Grasp the shoulder with the tip of the finger on the cramp side back, hold the elbow on the cramp side with the other hand, and stretch the elbow back and up to relieve it.

4. Treatment of cramps on the front side of the thigh (quadriceps).

Bend the knee cramp leg, grab the instep with your hand, bring the heel close to the buttocks, stretch the muscles on the front side of the thigh, hold it statically for 20 seconds, rest and repeat, 5. Cramp treatment on the back of the thigh (biceps femoris).

Place your feet shoulder-width apart, open your toes slightly, touch your ears with both hands, bend your knees slightly a little, keep your back straight or even arch back, and lower your upper body horizontally to the limit, hold for 10 seconds and repeat.

6. Calf cramp treatment.

Sit on the yoga mat with cramp leg flexion and lift, lift the toes of the cramp leg up and let your instep touch the front of your calf and feel the stretch on the back of your calf.

7. Buttocks cramp treatment.

Lie on your back on the yoga mat with your arms open, bend your knees, turn your cramped knees to the opposite side, and press your shoulders and knees down on the ground as much as possible to feel the stretch of your hips.

There are 7 common parts of cramps and how to deal with them, if you have cramps in yoga, running and other sports in the future, you can follow the above situation to deal with it.