Ai Zhaochang Ding Yanling (senior medical reporter) Aunt Zhang told her daughter that she is now "very afraid of sleeping". My daughter was worried when she asked. It turned out that Aunt Zhang said that she had slept for several times, and the pain of cramps always made her suddenly wake up with surprise and pain, which made her afraid to sleep at night. So I sleep a lot during the day. As a result, I am more prone to insomnia at night ... Why do I cramp when I sleep? When cramping, what should I do to relieve the symptoms? We invited the sports rehabilitation experts who can best solve the cramp symptoms: General Call of Sports Medicine Committee of Chang Gung Memorial Hospital; Lin Yingzhou, director of Taoyuan Chang Gung Physical Fitness Center, came to explain the correct treatment of sudden cramps to the public. He reminded that many people's common disposal methods, such as kicking the soles of their feet hard or trying to pull their stiff feet away, are all wrong. The correct way is to gently soften the calf muscles; The pedal can be pulled, but the force should be gentle. Pulling the soles of your feet hard may cause sprains. ▍ The causes of cramps in silver-haired people are different from those in young people. Why does cramp happen? Lin Yingzhou, who has been a doctor for China athletes for a long time, said that cramps of young people or athletes are usually caused by excessive sweating during exercise, which leads to electrolyte imbalance, while silver-haired people are another group prone to cramps, but their cramps are different from those of young people and occur at different times. Silver-haired people are prone to cramps when sleeping. The most common reason is that their feet may be placed outside the quilt when sleeping, because the body temperature drops when sleeping, and there is no foot cover under the quilt, which is caused by poor peripheral blood circulation. Poor circulation and slow metabolism. Huang, dean of the North Nursing Branch of National Taiwan University Hospital, reminds that silver-haired people often have poor peripheral circulation. If they are busy all day or want to exercise more, lactic acid accumulation is not as easy to excrete as young people, and lactic acid accumulation may also be the cause of leg cramps during sleep. Therefore, in addition to suggesting warm-up exercise before exercise for middle-aged people and above, after walking all day, it is best to take a hot bath, soak your feet and make yourself a leg, which is helpful for lactic acid metabolism. Varicose veins if there are varicose veins in the lower limbs, the blood return of the lower limbs is also prone to problems and cramps. Diuretics lower blood pressure. People who take diuretics to lower blood pressure should also pay attention to the possibility of low potassium ion. In addition, the elderly are also prone to calcium deficiency, which is easy to cause electrolyte imbalance and cramps. Menopausal women suffer from hormonal imbalance and emotional stress, and many menopausal women often complain that they are prone to insomnia. Leg cramps, Huang said, menopausal hormone imbalance will also cause poor peripheral circulation, emotional tension, so that sympathetic nerve imbalance, which is also easy to cause cramps. If taking diuretics to lower blood pressure leads to cramps caused by low potassium ions, Huang suggested that potassium ions can be supplemented by eating more foods rich in potassium ions such as vegetables and fruits, but the problem of renal function should not be ignored. Therefore, it is suggested that silver-haired people who often cramp need to take medicine frequently if they have chronic diseases; Or have diabetes, it is best to consult a doctor first to check whether the renal function is normal. If the renal function is abnormal and potassium ions are supplemented too much, the crisis of arrhythmia may occur. Ai Zhaochang Ding Yanling (senior medical reporter) Aunt Zhang told her daughter that she is now "very afraid of sleeping". My daughter was worried when she asked. It turned out that Aunt Zhang said that she had slept for several times, and the pain of cramps always made her suddenly wake up with surprise and pain, which made her afraid to sleep at night. So I sleep a lot during the day. As a result, I am more prone to insomnia at night ... Why do I cramp when I sleep? When cramping, what should I do to relieve the symptoms? We invited the sports rehabilitation experts who can best solve the cramp symptoms: General Call of Sports Medicine Committee of Chang Gung Memorial Hospital; Lin Yingzhou, director of Taoyuan Chang Gung Physical Fitness Center, came to explain the correct treatment of sudden cramps to the public. He reminded that many people's common disposal methods, such as kicking the soles of their feet hard or trying to pull their stiff feet away, are all wrong. The correct way is to gently soften the calf muscles; The pedal can be pulled, but the force should be gentle. Pulling the soles of your feet hard may cause sprains. ▍ The causes of cramps in silver-haired people are different from those in young people. Why does cramp happen? Lin Yingzhou, who has been a doctor for China athletes for a long time, said that cramps of young people or athletes are usually caused by excessive sweating during exercise, which leads to electrolyte imbalance, while silver-haired people are another group prone to cramps, but their cramps are different from those of young people and occur at different times. Silver-haired people are prone to cramps when sleeping. The most common reason is that their feet may be placed outside the quilt when sleeping, because the body temperature drops when sleeping, and there is no foot cover under the quilt, which is caused by poor peripheral blood circulation. Poor circulation and slow metabolism. Huang, dean of the North Nursing Branch of National Taiwan University Hospital, reminds that silver-haired people often have poor peripheral circulation. If they are busy all day or want to exercise more, lactic acid accumulation is not as easy to excrete as young people, and lactic acid accumulation may also be the cause of leg cramps during sleep. Therefore, in addition to suggesting warm-up exercise before exercise for middle-aged people and above, after walking all day, it is best to take a hot bath, soak your feet and make yourself a leg, which is helpful for lactic acid metabolism. Varicose veins if there are varicose veins in the lower limbs, the blood return of the lower limbs is also prone to problems and cramps. Diuretics lower blood pressure. People who take diuretics to lower blood pressure should also pay attention to the possibility of low potassium ion. In addition, the elderly are also prone to calcium deficiency, which is easy to cause electrolyte imbalance and cramps. Menopausal women suffer from hormonal imbalance and emotional stress, and many menopausal women often complain that they are prone to insomnia. Leg cramps, Huang said, menopausal hormone imbalance will also cause poor peripheral circulation, emotional tension, so that sympathetic nerve imbalance, which is also easy to cause cramps. If taking diuretics to lower blood pressure leads to cramps caused by low potassium ions, Huang suggested that potassium ions can be supplemented by eating more foods rich in potassium ions such as vegetables and fruits, but the problem of renal function should not be ignored. Therefore, it is suggested that silver-haired people who often cramp need to take medicine frequently if they have chronic diseases; Or have diabetes, it is best to consult a doctor first to check whether the renal function is normal. If the renal function is abnormal and potassium ions are supplemented too much, the crisis of arrhythmia may occur. If the peripheral blood vessels are hardened and blocked, it will also cause poor circulation. You can check whether it is necessary to install a vascular stent to improve the poor circulation caused by vascular problems. Varicose veins can also be treated by vascular sclerosis therapy and laser therapy to improve varicose veins. Huang said that doctors often advise the elderly to drink a glass of warm milk before going to bed. Calcium supplementation can not only improve bone quality, but also prevent leg cramps during sleep. ▍ It's good to have cramps all over. It is best to check the situation of Huang. It is said that the cramp of silver-haired people is good for their calves. This is because the leg is farther from the heart than the hand, so it is also a peripheral blood vessel. Cramps are good in the calf and rarely in the hand. But if every cramp is a generalized cramp, it is recommended to check it carefully. Because people in Taiwan Province Province are prone to colorectal cancer and lung cancer, calcium ions are often too high, leading to cramps all over the body; If the whole body cramps occur repeatedly, you shouldn't ignore it. ▍ Soak in hot water and wear socks before going to bed. For people who are prone to cramps due to poor local circulation during sleep, Lin Yingzhou suggested taking a hot bath before going to bed to avoid waking up in the middle of the night because of cramps. Cover your feet or wear socks when you sleep. These are all good ways to keep warm locally and avoid cramps. If it is really a cramp during sleep, there is no need to rush to open the soles of your feet. After the pain is relieved, you can get up and soak your feet with hot water, or use hot compress to improve the cramp. ● Reasons why silver-haired people are prone to cramps: poor circulation and slow metabolism. Lactic acid accumulates varicose veins. Diuretics lower blood pressure. Hypokalemia. Hormone disorder in menopausal women. Emotional stress. Sympathetic nerve imbalance ● Methods to prevent cramps. Doing legs after walking helps people with low potassium lactate metabolism. Supplement more vegetables and fruits (pay attention to whether the renal function is abnormal), drink a cup of warm milk before going to bed, supplement calcium, take a hot bath or soak your feet before going to bed, or put on socks. What should I do if I have cramps? After the pain is relieved, get up and soak your feet with hot water, or use hot compress to improve the cramp. About the author: Ai Zhaochang's editorial team is the most practical combination of medical care, emotional support, disease knowledge and social resources. We are a professional team standing with nursing staff. Don't forget-"If you take good care of your silver hair, you will find Al Zhao Chang"! Go from here >> Ailong photo fan page, Ailong photo platform