1, massage Weizhong point
Place the fingertip of the middle finger on the acupoint in the middle of the affected limb, place the thumb above the patella, and press hard for 0.5 ~ 1 min. This has the health-care and health-preserving functions of promoting blood circulation, relieving swelling, dredging collaterals and relieving pain.
2. Massage Yanglingquan point
Place the belly of thumb on Yanglingquan point on the same side of the affected limb, and stick the other four fingers on the belly of the leg for 0.5 ~ 1 min. This kind of massage can soothe the liver, benefit the gallbladder, relieve spasm and relieve pain.
3. Massage Zusanli point
The index finger overlaps with the middle finger, and the tip of the middle finger is placed on Zusanli point of the affected limb, and it is pressed hard for 0.5 ~ 1 min. Doing so can tonify the spleen and stomach and harmonize qi and blood.
4. Massage acupoints.
Put the affected limb flat on the knee of the healthy limb, put the fingertips of the healthy side on the mouth point, and massage for 0.5 ~ 1 min. Doing so has the health-preserving function of dredging meridians, relieving spasm and relieving pain.
Put your thumb and fingertips on the same side of Chengshan point and press hard for 0.5 ~ 1 min, which can dredge meridians, soften tendons and relieve spasms.
5, massage the back of the calf
The affected limb lies flat on the knee of the healthy limb, and the other four fingers forcibly close the thumb of the contralateral hand, and repeatedly pinch the muscles of the posterior leg of the affected limb for 0.5 ~ 1 min from top to bottom. It can soften tendons, reduce swelling and relieve pain.
6. How to prevent leg cramps
1. Don't do long or strenuous exercise in a poorly ventilated or closed space.
2. Before, during and after long-term exercise, there must be enough water and electrolyte to supplement.
3. Get enough minerals (such as calcium and magnesium) and electrolytes (such as potassium and sodium) in your daily diet. You can also choose some calcium agents, such as calcium edge tablets. Minerals can be taken from milk, yogurt, green leafy vegetables and other foods, and electrolytes can be obtained from bananas, oranges, celery, natural foods or some low-sugar drinks.
4. Don't wear too tight or heavy clothes for sports or work.
5. Check whether the protective stickers, jackets, shoes and socks are too tight before exercise.
6. Make full exercise preparation and stretching exercises before exercise.
7. Keep warm properly after exercise in cold weather. If you swim, put on your bathing suit and warm clothes immediately.
8. Engage in sports or work in a relaxed mood.
9. People who are prone to cramps when sleeping at night need to do some stretching exercises before going to bed, especially the stretching of cramps.
10, don't do excessive exercise.
1 1. Massage the cramped muscles properly before exercise.