How to prevent leg cramps? How to relieve leg cramps?

In fact, the main reason for our leg cramps is excessive exercise, and then or if you don't exercise for a long time, these are important reasons for leg cramps. Then there is a lack of water in your body. Another reason is the climate, if the climate is too high and too low, it will also affect our feet.

We should do a lot of warm-up before exercising. If you don't have the right posture when exercising, it can also cause cramps in your legs. And in daily life we should have a balanced diet, if you don't eat three meals according to the normal diet.

Leg injuries or cramps are more likely than others. I remember watching TV as a kid and the athletes on TV always had to eat bananas if they had leg cramps.

When exercising, we have to keep our emotions stable, and we can do deep breathing. When we are exercising, our spirits are in a state of euphoria, and if we want to calm down, we better stop and take a deep breath to relax ourselves. And it is also necessary to have a good pair of sneakers when exercising.

1.Don't sit for too long, if you sit all the time and don't exercise, it will cause blood in the legs to not circulate, there is not enough blood**, of course you will have cramps, this is very normal, so, in order to prevent leg cramps, you must walk more, don't keep in one position all the time.

2.If you have time, you can go to massage, in the process of massage, it will promote the normal operation of body functions, masseurs have their own unique massage methods, which will also have a certain relieving effect on leg cramps.

3.Leg cramps, prove that there is a problem with the legs, you can go to the doctor, let them help you do a check-up, to determine the crux of the problem, and design a reasonable solution, with the participation of the doctor, I believe your cramp problem will be solved.

4.Walk more, walk 100 steps after eating, and live to 99, which is enough to see the importance of walking, and in the process of slow walking, it will also promote the coordination of all parts of the body, and will also prevent leg cramps.

Clause.

First, it is necessary to find out several common causes of leg cramps. One of the leg cramps is long-term strain, running, running a marathon, running for a long time, anaerobic metabolism after the strain is heavy, and then the sugar is dissolved, the muscles are sore, and the muscles begin to cramp, in this case, the calf long muscle is pumped or the toes are pumped. The second is leg cramps caused by cold, in this case, you have to pay attention to keeping warm, and if this situation occurs at night, pay attention to covering the quilt.

There is also a leg cramp, such as senile leg cramps, which are caused by calcium deficiency, in this case, it is necessary to supplement sufficient calcium or vitamin D, which can prevent leg cramps.

There are also muscle spasms, which are generally caused by activities, so we must do a good job of how to prevent them, and do a good job of preparatory actions, such as warm-up and preparatory actions before going to activities, and keep warm at the same time.

The main causes of leg and foot cramps are:

1) Poor local circulation, peripheral vascular lesions or varicose veins of the feet.

2) Sudden change in ambient temperature.

3) Emotional overtension.

4) Excessive loss of water and salt, resulting in an imbalance of electrolytes in the body.

5) Insufficient levels of minerals (such as magnesium and calcium) in the diet.

6) The incidence of cramps in certain chronic diseases and pregnant women will also increase.

7) Low thyroid, uremia or other physical diseases.

8) Motor neuron disease, spinal radiculopathy or peripheral neuropathy.

9) Certain drugs to lower blood pressure and blood lipids may also cause foot cramps.

10) Unknown reasons.

How to reduce the chances of leg and foot cramps:

1) Pay attention to calcium supplementation: In the stage of puberty, calcium will be relatively lacking, which is more likely to cause cramps.

2) If you are prone to cramps when sleeping at night, stretch on the cramp-prone area before going to bed.

3) Keep your calves warm when sleeping. You can wear more clothes to keep your hands and feet warm.

4) Excessive sagging of the foot plate (in the direction of the soles of the feet) may induce cramps in the lower legs. Avoid letting the foot plate hang too much when sleeping.

5) There have been reports in the literature that vitamin E can reduce the number of attacks, but it is not conclusive.

When the calf is cramping, you can straighten and rub the spasmodic calf muscles, and pull the foot plate that is cramping downward. And pay attention to the warmth of the calf muscles when the cramps are excessive. In folklore**, it is recommended to use your fingers to press the acupuncture points in the person, and you can also try it.

Leg cramps always come so suddenly, for example, when you sleep soundly at night, how to solve the cramp problem within 2 minutes and fall back asleep? I would like to share with you 2 first aid moves.

It may be that you are deficient in calcium, so eat foods that contain a lot of calcium, such as milk, eggs, and calcium tablets.

It is likely that there is a lack of calcium, and it will be better to eat some calcium tablets and add some vitamin D.

Inadequate calcium supply will affect fetal bone and tooth development, and newborns will have a lower birth weight. The effects on pregnant women are osteoporosis, loose teeth, backache, as well as gestational hypertension and calcium deficiency. Many women may be pregnant and will pay attention to calcium supplementation, but after entering the second trimester, the amount of calcium supplementation is not increased, and it is the same as the first trimester, but the actual body needs to increase by 200 mg per day, then slowly there may be a lack of calcium, and leg cramps are an obvious manifestation of calcium deficiency during pregnancy.

Pregnant women should refer to their BMI body mass index before pregnancy, reasonably control their nutritional intake, and avoid too fast weight gain during pregnancy; In addition, through moderate exercise, burning excess fat is also a way to control weight.

<> many pregnant mothers are tired of leg cramps and cramps because they walk too much during the day or stand for a long time, so although they advocate more activity in the third trimester, they should not overdo it, and it is good to be appropriate. The third trimester is a critical period for a baby's bone development. The growth of bones requires a lot of calcium, whereas the growth of a baby depends on the amount of calcium in the mother.

If the mother's calcium is insufficient, it may cause cramps. Because the amount of calcium in the blood is lower at night than during the day, cramps often occur at night. When sleeping, you can choose to sleep on the left side, and you can take a pillow behind your waist and legs!

Of course, the most important thing is to keep your husband by your side, and when you get up in the third trimester, you need to rely on others to help you up, <>

It should be noted that calcium supplementation also requires an appropriate amount, excessive calcium supplementation in the short term is easy to aggravate the symptoms of constipation during pregnancy, if too much calcium supplementation for a long time, it is easy to cause excessive calcification of fetal bones, causing related malformations. Leg cramps should be relieved quickly by standing on the cramped side of the foot and putting the weight on the cramped side. At the same time, mothers should usually move around more, eat a balanced diet, supplement calcium, etc.

Regular leg massage can promote blood circulation, play a preventive role, usually before going to bed can be soaked feet in warm water, sleep more attention to keep warm, proper massage of the legs, in the daily diet to pay attention to balanced nutrition, usually more sun.

If you want to prevent calf cramps, you should warm up in advance when exercising, and pay attention to keeping warm, adjust a good sitting posture in daily life, and supplement nutrition in time, eat more calcium-rich foods, which can prevent calf cramps.

1. Calcium and vitamin D can be supplemented at ordinary times, because calf cramps may be due to a lack of calcium. You can take calcium tablets or you can eat some that are rich. Well, calcium-rich foods such as milk, shrimp skin, soy products, etc.

2. It is also necessary to strengthen the physical exercise, and prepare for the activities when exercising, so that after the physical activity is opened, the blood circulation of the lower limbs can be smoother, and cramps can be avoided after some intense activities or competitions. 3. Pay attention to the warmth of the legs to avoid cold and muscle cramps. Especially when you go to bed at night, cover your legs with a quilt to keep them warm, so that you can prevent leg cramps at night.

It is necessary to pay attention to calcium and vitamin D supplements, you can eat calcium tablets, and you can also eat calcium-rich foods such as shrimp skin, milk, soy products, etc.

To strengthen physical exercise, you should fully prepare for the activities when exercising, so that the body is moving, then the blood circulation of the lower limbs is smooth, and then participate in various intense sports or competitions, you can avoid leg cramps.

First of all, you should wear more clothes on your legs, especially when the weather is cold, you must wear more clothes, so that you can also avoid some other diseases in your legs, and also prevent leg cramps.

To prevent calf cramps, it is necessary to supplement calcium frequently, strengthen physical exercise, walk and run frequently, and eat some foods containing calcium, which can strengthen the body and reduce the symptoms of calf cramps.