The cause of exercise cramps is due to lack of calcium in the body, or not fully warmed up, or exercise for too long, and other reasons.
1, calcium deficiency Solution: When the body's calcium and phosphorus metabolism abnormalities, muscle fiber calcium ions are not enough, it will trigger muscle spasm, which is what we usually call the cramp, when encountered in this situation, the daily attention to supplement enough protein at the same time and preferably with some oral calcium supplements, more sun, improve the body's vitamin D content,
Let calcium be better absorbed by the body.
2, not fully warmed up Solution: Before exercise if not fully warmed up not only easy to cause muscle strain during exercise, but also prone to cramps.
Before exercising, it is recommended to do some stretching exercises, which can quickly help to increase the speed of body temperature and blood circulation, but also enhance the elasticity of muscle fibers and prevent cramping.
3, the exercise time is too long Solution: Whether for the purpose of increasing muscle or reducing fat, exercise intensity and time need to control, avoid quick success, especially strength training.
Prolonged exercise can cause a large amount of inflammatory substances in the body, which can directly stimulate the muscles to contract excessively and cause cramps.
4, no timely replenishment of body fluids
Solution: If the intensity of exercise is high, a lot of sweating, it is important to remember to drink some functional sports drinks after exercise and exercise to replenish body fluids, electrolyte imbalance will make the muscles appear highly excited situation, cramps often occur at this time.
The treatment method of sports cramp
1, stop the movement immediately In the exercise if there is a situation of cramping, first of all must stop the exercise immediately, scheduled to rest.
General rest when you can pull the part of the cramp, with the thumb hard to press the area of the cramp to relieve pain.
2, cold (hot) compress the area of the cramp During exercise, there are acute cramping injuries, and it is recommended to use cold compresses for 24 hours or even 48 hours to help relieve pain and prevent bleeding and inflammation. However, if it is a slight cramp, the use of hot compress is not a major hindrance.
Only for colds caused by the cramps as much as possible hot compress, cold compress will further aggravate the number and degree of cramps.
3, cramp area to pull Once the cramp, people tend to all kinds of ' indigenous ' take turns, such as hard pounding, stretching, rubbing, pressing and so on. In fact, beating, rubbing, pressing and other actions can only improve the blood circulation to a certain extent, and does not pull out the muscle, can not solve the problem quickly. For a common leg spasm during exercise, the best way is to force the muscles to pull out by pulling the toes and straightening the knees.
The conditions of the proposal in the massage is painted with safflower oil and other drugs.
How to prevent sports cramps
Warm up before exercise
Warm-up before exercise can help stiff muscles, joints get advance exercise, enter the state of movement, and then exercise, the muscles have been adapted in advance, it is not prone to cramps.
Movement should be gradual
Find the process of moving slowly speed up the intensity of the movement, speed, etc., to avoid too much exercise, calf muscle suddenly contraction and severe cramps occur.
Exercise time to control
Exercise time is generally half an hour to the hour appropriate, long time exercise is easy because of muscle fatigue, too much lactic acid accumulation caused by muscle changes in the situation of cramping. Exercise weight loss Cramp how to do? We deal with this.
