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① Cold stimulation. For example, exercising in a cold environment in winter. Insufficient preparation activities; The swimming water temperature is low in summer, which easily leads to leg cramps. If you don't cover the quilt when you sleep at night, the calf muscles will be stimulated by cold, which will make people wake up.

② The muscles continue to contract too fast. During strenuous exercise, the whole body is in a state of tension, the leg muscles contract too fast, the relaxation time is too short, the local metabolite lactic acid increases, and the contraction and relaxation of muscles are difficult to coordinate, thus causing calf muscle spasm.

3 excessive sweating. Exercise for a long time, exercise a lot, sweat a lot, and can't replenish salt in time. A large number of fluids and electrolytes are lost in the body, metabolic wastes are accumulated, local blood circulation of muscles is not good, and spasms are also prone to occur.

4 excessive fatigue. When traveling long distances, climbing mountains, and climbing mountains, the calf muscles are most prone to fatigue. Because every time I climb a mountain, I support my whole body weight with one foot. The muscles of this leg need six times the weight of a person to lift the foot. When it is tired to a certain extent, it will have convulsions.

⑤ Calcium deficiency. Calcium ion plays an important role in muscle contraction. When the concentration of calcium ion in blood is too low, muscles are easily excited and twitched. Teenagers grow rapidly and are prone to calcium deficiency, so leg cramps often occur.

6. Bad sleeping posture. If you lie on your back for a long time, press the quilt on your feet, or lie prone for a long time, so that your feet are close to the bed, forcing some muscles of your calf to be in an absolute relaxed state for a long time, resulting in "passive contracture" of the muscles.

⑦ Frequent occurrence may be related to vascular diseases.

2 prevention

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Legs and leg cramps, usually should pay attention to the following points:

1 Keep warm from cold, and don't let local muscles catch cold.

Pay attention to your sleeping position.

3 Walking or exercising time should not be too long.

Strengthen physical exercise, make full preparations for exercise and let your body move. At this time, the blood circulation of the lower limbs is smooth, and then we can avoid leg cramps by participating in various intense sports or competitions.

5 Add some vitamin E when necessary.

6 Appropriate calcium supplementation, dairy products containing lactic acid and amino acids, lean meat and other foods can promote the dissolution and absorption of calcium salts. Simply supplementing calcium does not promote the absorption of calcium, so it is necessary to supplement calcium tablets containing vitamin D complex and get more sunshine. Long-term use of diuretics leads to excessive blood calcium loss, so the drug should be stopped under the guidance of a doctor; Patients with liver and kidney diseases focus on treating the primary disease. So it's all leg cramps caused by hypocalcemia It is also necessary to clarify the real reason behind hypocalcemia and then carry out targeted treatment instead of blindly supplementing calcium.

Avoid alcohol, tobacco and spicy food during illness.

3 Emergency treatment

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What should I do if my calf cramps? According to different reasons, taking the following different countermeasures can quickly relieve spasm and relieve pain. When cramps occur, as long as you do the opposite, that is, pull your toes in the opposite direction of the force, and stick to it for more than l ~ 2 minutes, you can get the effect. Specifically, if it is a muscle cramp at the back of the calf, on the one hand, you can pull your foot to make it upturned, on the other hand, you can straighten your knee as much as possible; When the muscles in front of the calf cramp, you can press the foot plate and bend your toes hard.

When leg cramps occur, the best countermeasure that can be taken immediately is to gently stretch the tight muscles.

The first method is: once a leg cramp occurs, you can immediately grasp the big toe on the side of the cramp with your hand, and then slowly pull the sole of your foot in your own direction to stretch the gastrocnemius muscle. Straighten your feet slowly, and then stretch your legs hard so that the calf muscles will not cramp; Or massage the calf with both hands, it can also be effective.

The second method is: lean forward against the wall and touch the ground with your heel. It's also helpful to just stand and then focus on the cramped leg, but you should be careful to fall: it would be better if someone could help you. Heating (using electric blanket or warm water but not boiling water) or massaging your legs and feet can also help to relax your muscles, but it is best to try to stretch them first.

Don't panic about calf cramps. Massage acupoints to relieve many people who have experienced calf cramps. That taste really hurts, and my calf is pumping.

There are many reasons for tendons, but whether it is cramps caused by sleep, it can be.

Massage acupoints to relieve effectively.

We introduce several acupoint massage methods for calf cramps.

1. Preparatory type

Sit down, waist slightly straight, feet flat shoulder-width, palm of left hand overlapping the back of right hand, gently put it on the lower abdomen, close your eyes, breathe evenly, relax all over, and sit still 1 ~ 2 minutes.

2. Hold 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. Efficacy: softening tendons and resolving hard mass, reducing swelling and relieving pain.

3. Press Kneading Weizhong Point.

Put the fingertips of the healthy hand on the Weizhong point of the affected limb and the thumb above the patella, and knead for 0.5 ~ 1 min.

Efficacy: promoting blood circulation to reduce swelling, dredging collaterals and relieving pain.

4. Press the Yanglingquan point.

Place the thumb pulp at Yanglingquan point on the same side of the affected limb, and stick the other four fingers on the leg pulp for 0.5 ~ 1 min.

Efficacy: Shugan cholagogic, spasmolytic and analgesic.

5. Press Zusanli point.

Overlap the index finger and middle finger of the healthy hand, place the tip of the middle finger on Zusanli point of the affected limb, and press hard for 0.5 ~ 1 min.

Efficacy: spleen and stomach, and qi and blood.

6. Press the kneading point.

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.

Efficacy: dredge meridians, relieve spasm and relieve pain.

7. Pinchengshan point

Place your thumb and fingertips on the same side of Chengshan point and press it appropriately for 0.5 ~ 1 min.

Efficacy: dredge meridians, soften tendons and relieve spasms.

8. Press Kunlun Point and Taixi Point together.

Place the affected limb flat on the knee of the healthy limb, press Taixi and Kunlun points with the thumb pulp and middle finger pulp of the healthy side respectively, and press the two fingers together for 0.5 ~ 1 min.

Efficacy: harmonize qi and blood, reduce swelling and relieve pain.

Health tips:

You can massage your legs when you have leg cramps. Athletes and heavy manual workers insist on doing it once a day or every other day, which can prevent calf cramps. Avoid excessive fatigue of lower limbs at ordinary times.

The weizhong acupoint is located in the middle of the transverse stripes of the lunar fossa of the knee joint (that is, the transverse stripes in the lunar fossa when bending the knee).

Yanglingquan point is located in the swelling part of the upper fibula-the depression of the anterior lower part of the fibula capitulum.

Zusanli point is located 3 inches below the lateral side of the knee and about 1 inch between the lateral tendons of the tibia.

The point of the mouth is 8 inches below the lateral knee, about 1 from the front long bone of the calf-the anterior tibial crest.

Chengshan point is located in the middle of hind limbs, in the depression between meat points, and at the midpoint of the connecting line between Weizhong point and Kunlun point.

Kunlun point is located in the depression between the lateral ankle tip and achilles tendon. Taixi point is located in the depression between the tip of medial malleolus and achilles tendon, opposite to Kunlun point.

4 prevention suggestions

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Wear comfortable shoes: Flat feet and other physical problems make some people particularly prone to leg cramps. Proper shoes are one of the ways to make up for it.

Pull the quilt loose: Many people like to cover the quilt tightly when they sleep. But especially when lying on your back, the quilt may press your feet, making the gastrocnemius and plantar muscles tense. Tight muscles are prone to spasms. Just pull the bedding loose.

Stretching muscles: stretching gastrocnemius and foot muscles before going to bed helps to prevent cramps in the first place. The method of stretching is the same as stretching gastrocnemius and foot muscles when leg cramps occur. You can also put the front of your foot on the first step of the stair step, and slowly press your heel down to make it lower than the step position.

Drink plenty of water: If you have a lot of activities (including walking, gardening and housework), you need to replenish fluids to avoid dehydration, but don't overdo it. Because the stimulation of thirst becomes weaker with age, we may forget to drink enough water when we are old.

If you often have leg cramps, you need to see a doctor.