Calf cramps due to morning jogging, how to treat it

If you have calf cramps, there are two quick ways to relieve pain.

Method 1: Change from lying down to sitting, straighten the cramped leg, grasp the forefoot with your hand, endure the severe pain, rotate the ankle joint of the cramped leg outward, and the severe pain stops immediately. When rotating, the movement should be coherent, and the rotation should be completed in one breath, without pause in between.

When rotating, if it is the left leg, press in a counterclockwise direction; For the right leg, press in a clockwise direction.

If helped, it should be done face-to-face, with the ankle rotating in the same direction. Rotate with force and tilt the balls of your feet to the maximum.

Method 2: Press the nerve root of the gastrocnemius muscle in the lower leg. On either side of the medial aspect of the knee joint, there is a place where the gastrocnemius head is attached, and the nerve root trunk leading to the gastrocnemius muscle is located in it.

When calf cramps, use the thumb.

Groping for the taproot of the hard, protruding muscles on both sides, and then pressing firmly on the area, the nerves that dominate the excitation will be calmed, the cramps will stop, and the severe pain will disappear. The above two methods have a fast effect.

If you have cramps while swimming, it is difficult to use the above two methods to relieve pain. Therefore, when cramping while swimming, you can use your hands to pull your hallux in the direction of your body.

When wrenching your hallux, stretch your thighs as straight as you can and push your heels forward. A single wrench is often ineffective and can be repeated until symptoms are resolved. Of course, every time you pull it, you have to take a deep breath and dive into the water.

The way to prevent calf cramps is relatively simple, just massage the calf and stomach before the activity, take a break during the activity, massage the calf after the activity, before swimming in the water and before going to bed.

There are many reasons for this, washing your feet with cool water, often using cold water, especially washing your feet with it will make your calves cramp, if so, you have to change your habits. Also, if you don't move before exercising, you don't have an exercise. The next time you exercise, you should go from weak to strong, and after exercising, you should massage your calves.

Running leg cramps are caused by muscles that are in a state of tension and contract continuously too quickly, which is a continuous state of spasm.

Solution:: Massage the calf muscle spasm with both hands and apply an electric blanket or hot towel to warm the compress.

Preventive measures mainly include keeping warm from the cold, paying attention to sleeping position, and not running or standing for long periods of time. The diet should be balanced, vegetables, fruits, meat, eggs, fish, shrimp, milk, should be intake, to ensure sufficient vitamins, protein and calcium ions, if necessary, oral vitamin D calcium can be targeted supplements, pay attention to participate in more outdoor sports, increase sun exposure.

Tips: Pay attention to two points in the selection: 1 Look at the brand, choose the big brand, ***, the effect is good; 2. Look at the platform, whether the qualifications are complete, whether there is a traceability mechanism, whether it stands with consumers, and the after-sales service is guaranteed.

Hello, leg cramps may be caused by calcium deficiency, or a cramp of the gastrocnemius muscle in the legs, it is recommended not to overwork, pay attention to proper rest, it is recommended to supplement calcium supplements, eat more foods with high calcium content, usually need to pay attention to more sun, pay attention to local warmth. Pay attention to the usual adjustment of sitting and sleeping posture to avoid neurovascular compression and poor blood circulation. Hope it helps.

Lemon loves beauty.

Generally speaking, the prolongation of varicose veins of the lower limbs will lead to complications such as subcutaneous induration, ulcers, pigmentation, and wet diagnosis. In the absence of deep venous insufficiency, edema may also occur.

If it is not a calcium deficiency, it is mainly caused by the accumulation of metabolic wastes caused by unbalanced exercise

1. Do enough preparatory activities (body fever);

2. Supplement some calcium products;

Lack of calcium and magnesium, food supplements are the best, and you should pay attention to what you eat. Drink less cola

What to do if you have a sudden cramp while exercising?

1.Arteriosclerosis occlusive disease of the lower extremities.

Leg cramps are frequent, especially in middle-aged and elderly patients who are aggravated at night, some mistakenly think that it is calcium deficiency, and supplement a large amount of calcium for a long time, which delays the diagnosis and treatment of arteriosclerosis occlusion of the lower limbs, resulting in amputation. Middle-aged and elderly people, especially those with a family history of cardiovascular and cerebrovascular diseases, hypertension, hyperlipidemia, and diabetes, should think about whether there is atherosclerosis, such as arterial occlusion of the lower limbs, when they have symptoms such as lower limb soreness, leg cramps, and inconvenience in walking.

2.Lumbar disc herniation.

In patients with confirmed lumbar disc herniation, the incidence of leg cramps can be as high as 70%.

3.Degenerative lesions of the spine.

As we age, the spine of middle-aged and elderly people will undergo degenerative changes, such as bone hyperplasia, leg cramps occur due to spinal nerve root compression and decreased blood flow in the spinal nerve root.

4.Drug-induced leg cramps.

Leg cramps can occur when taking antibiotics such as azithromycin. Therefore, middle-aged and elderly people who often take a variety of drugs should pay attention to the precautions and adverse reactions of drugs.

5.Trophic leg cramps.

Malnutrition can cause muscle cramps, especially when vitamin B1 is deficient.

6.Aging leg cramps.

Leg cramps are a common manifestation of aging in older adults.

7.Varicose veins of the lower extremities.

Varicose veins in the lower limbs can also cause calf cramps.

Muscle spasm, commonly known as "cramps", medically known as muscle spasm, is a phenomenon in which muscles contract involuntarily and stiffly, often accompanied by persistent pain and stiffness of spasmodic muscles, which is very common in sports. The causes of cramps are:

a.If there is no preparatory activity or the preparatory activity is not done sufficiently, the muscles suddenly change from a static state to a moving state, and they cannot adapt for a while, and there is a tonic contraction.

b.Exercising at low temperatures causes muscle contractures due to cold muscle exposure, so cramps are more likely to occur in winter than in summer, and cramps are more likely to occur when swimming in water than in land exercises.

c.Excessive exercise time, muscle fatigue, accumulation of metabolites in the muscles, changes in the intramuscular environment, profuse sweating during exercise, loss of water and electrolytes.

d.Poor muscle coordination due to improper posture during exercise.

e.Muscle or tendon damage.

f.Emotional stress.

g.The muscles contract too quickly in a row and the relaxation time is too short.

When running, the leg muscles contract too quickly continuously. Excessive sweating or a lack of calcium can cause cramps.

Cramps are because our body lacks a certain degree of trace elements, and the lack of us means strength training, and then there is a certain improvement in your speed, so it is avoided, that is, there will be calf cramps. Because calf cramps are all caused by the strength of our legs, or the strength of our usual three-joint training, it is also because your usual sweat may be more than others, and the body may lose more trace elements than others, more than others.

We tend to have cramps when the weather is a little cooler, or when the weather is a little hotter. The weather is cold, because our body may not have a good activity, a run, may run to five kilometers, ten kilometers immediately will have cramps, this time is our body is cooler, at this time you need to have some sprayers, or some hot water bottles, or you use a quick massage on the calf, let it quickly generate heat, this time is also a relief.

After running, we can use our massage shaft to roll back and forth on our calves, so that our muscles relax immediately. Another is foot soaking. When soaking our feet, we try to take a towel and put our calves up and up, put the water, there is a bucket of water under the feet, hot, put it in, and then put it on the top again, this situation will also be avoided.

And it's also quite good for our body's blood circulation.

Hello! 1 If you have exercised too much and have not exercised during the winter vacation, you should slowly recover for a week, and wait for your body to enter the state and increase the amount normally.

2. If you don't relax after exercising, it's very bad and it's easy to build dead muscles. Waste products such as metabolic lactic acid are accumulated in the muscles, and the next day pain they are also the culprit. After a lot of exercise, you should do a jog to relax and stretch the muscle groups you are exercising.

3 After you exercise a lot, there may be a small tear in the muscles (don't be afraid, this is normal and harmless), the muscles will grow on their own, and they will recover excessively, that is, after full recovery, your muscles will be more than before, and it looks like the muscles are bigger, and that's the reason. (This is how bodybuilders grow their muscles.) So during the recovery period, pay attention to nutrition and make sure to get enough sleep at night.

2 a.m. must be in a deep sleep (the body's biological clock, the body's growth hormone secretion peaks at 2 a.m.), then go to bed at least before 11 a.m.

4 Pain relief. Muscle pain occurs, and complete rest does not hasten its relief. There are 3 mitigations

First, you can do low-intensity exercise appropriately to help blood circulation and promote waste discharge; Second, hot baths and massages are the same; Third, ensure nutrition, especially protein. (Be careful not to overeat, enough is enough, I mean don't go hungry, just eat a little more meat).

In addition, fruits are best eaten in the morning, as the saying goes, "eat golden fruit in the morning, eat silver fruit in the afternoon, and eat copper fruit in the evening" The best vitamin absorption in fruits is eaten in the morning, 9:00-10:00 Don't be too close to lunch.

Don't always eat apples for fruits, the nutrition is too simple, pears, oranges, grapes, etc., try to eat them differently. Thank you!

Take a break, soak your feet in hot water and put a little salt