How To Avoid & Relieve Muscle Cramps?

Cramps (Southern people called cramps) often occur when we over-exercise. Climbers, climbers, climbing stairs, pregnant women, etc. Climbers, trainers, climbers climbing slopes with high intensity, body Dehydration, salt loss ... are prone to cramping.

It usually occurs in the following situations: Nighttime sleep, while muscular for long periods of time, especially when tired, hungry and thirsty. The cure of cramps usually occurs at night when it is asleep. Experts say that those who work hard during the day are tired or stand up on a hard surface, due to muscle failure, stress. night cramps. Cramps during exercise are common in large muscles such as the legs and thighs. When the muscles are tired, the movement is too long, too strong, the movement when the weather is too hot or too cold, the body lost salt reduce the concentration of K, Mg, Na, Ca in the blood.

In addition, excessive exercise also causes lactic acid deposition in the muscles, leading to disturbances in signaling between nerves and muscles, so that even though the brain wants to relax after movement, Continuous contraction causes pain. Thus, those who sit long, do not change posture often also have muscle spasm. The hot weather that causes the body to sweat, causing dehydration and loss of salt is also very easy to cramp when the movement is strong and prolonged.

People who take certain medications such as statin, prednisone, diuretics, and magnesium are also prone to cramping. Patients with diabetes, Parkinson's, low blood sugar, anemia, thyroid disease, kidney disease are dialysis, circulatory disorders, varicose veins are lowered easy to cramp. Pregnant women or cramps from the 6th month of pregnancy due to calcium, phosphorus, and magnesium deficiency, due to the weight and size of the uterus pinching the lower limb vessels or the lower limb muscles weight of the body.

Prevention methods:

You can completely avoid cramping by drinking enough water, preferably mineral-rich water such as oresol, lemon juice, coconut water ... before, during and after workout. , walking, climbing. Start well before your physical activity, before each session. Exercises to relax muscles before and after each workout. Reach your legs in the evening before going to bed and in the morning when you wake up. As you sit, squat your knees as high as possible, allowing blood to flow easily into your leg muscles. Implement a balanced diet, full of substances: protein, sugar, fat, vitamins and minerals. Limit use of stimulants such as tobacco, alcohol, beer. Active treatment of the disease is the cause of the cramps.

Cure cramps on the spot :

• Being cramped with sudden cramps will be very painful for the muscles, causing them to stop moving immediately. To get rid of pain quickly need to perform the following actions: stop motion, try to drop limb sick to relax muscles are shrinking. Gently massage the muscles, if there is a hot oil, apply oil to the skin of the muscle is shrinking and massage gently.

If leg cramps, gently stretch the muscle in the opposite direction: pull your toes and feet up high toward your knees.

When you have cramps on your thighs, pull the leg straight, raise the heel, the other hand, and press down on your knees.

• Muscle cramps in your foot, shake the muscles of the cramps and then raise your legs.

• Grab your hands and gently pull your fingers, then massage your hands slowly.

• In case of muscle cramps, you have to take deep breaths to relax the diaphragm and to lightly massage the muscles around the chest.

If you are swimming, flip your back flat, push your legs up, bend your 10 toes up the face, beat the heels in the water.