1. What should I do if I have a leg cramp while running?
If you feel cramps during running, stop running immediately, sit on the ground, keep your body upright, hold down the knee of the cramped leg with one hand, and put the other hand on the sole of your foot until you can't feel the twitching of your leg. If there is a suitable object nearby, put the cramped foot on it and press the sole of the foot with your hand until the leg muscles no longer feel cramped. After returning home, you can soak your feet in hot water to relieve the pain, or you can wipe the affected area with medicated wine and have a good rest for 4 to 5 days. This is muscle recovery.
Second, what can I do to avoid cramps during running?
1. Do stretching and warm-up exercises before running. When warming up, try to keep your legs straight until your toes bend in the direction of your body. This method can also be used to relieve cramps and relax muscles during running. Take a rest, your muscles will regain their strength, and you can continue to exercise!
2. Eat more nuts. When running, after sweating a lot, sodium ions in the body will flow out of the body with sweat, and sodium in the body is seriously lacking. Overloaded nerves may still send motor instructions to tired muscles. At this time, supplementing nuts can supplement sodium, potassium, magnesium and other elements lacking in the body, which can effectively prevent cramps and cramps.
3. Replenish water when running. It is necessary to replenish water and electrolyte in time, because insufficient water and electrolyte in the body can easily lead to cramps. Replenish fluids and electrolytes before, during or after running. It is best not to drink pure water when running, but to supplement sports drinks or light salt water containing electrolytes, which can effectively reduce the occurrence of cramps during running.