I believe that everyone has experienced a state of cramp: a sudden cramp in the calf in the middle of the night; When running, inexplicable cramps; Even when eating, I don't know how to cramp. ......

"Cramp is calcium deficiency, drink more milk"-this is everyone's first thought. So the cramp is really due to calcium deficiency? Or are there other "unknown" reasons?

Have you got the top five reasons for cramping?

Cramps can happen anytime and anywhere. This is due to the sudden contraction of muscle spasm and pain, which will be relieved slowly after relaxation.

Calcium deficiency leads to cramps, which is one of the common reasons. But calcium deficiency cramp is not bone calcium deficiency, but osteoporosis. When the concentration of calcium ion in blood is too low, it is easy to make muscles excited and contract, leading to cramps.

Old people are prone to calcium loss, and age affects calcium absorption ability; Children and pregnant women are more likely to ingest calcium in their bodies. Therefore, this kind of calcium deficiency cramp generally occurs in the elderly, children and pregnant women.

In addition to calcium deficiency,

Cramps are also related to them:

Be in a state of overwork

When we do anaerobic exercise for a long time, the body is in a state of extreme fatigue, and the muscles continue to contract in a short time, which will produce a lot of metabolic waste in the body and increase the burden on skeletal muscle.

In addition, exercise is accompanied by sweating, and water and electrolytes are constantly lost. In this way, the body is prone to cramps.

Alternating hot and cold stimulation

The body suddenly turns cold from normal temperature. When stimulated, muscles contract, leading to cramps.

This common situation usually occurs when the legs catch cold at night, or when you jump into cold water to swim.

Stay in a sleeping position for a long time.

I often cramp when I sleep. In addition to catching cold, it may also be caused by staying asleep for a long time, such as lying down, sleeping on your back, sleeping on your stomach for a long time, and cramps may also occur.

Because the calf muscles are in a relaxed state for a long time, the muscles have "passive" spasms, and cramps will naturally occur.

Slow and blocked blood flow

When muscles contract and relax, blood vessels will be squeezed and metabolic wastes will be discharged. If the blood flow is slow or blocked, the metabolic waste in the body will increase and accumulate in the muscle, thus stimulating muscle contraction and causing cramps.

Therefore, people who have varicose veins and thrombosis in their legs, or those who have lumbar disc herniation and "three highs" need special attention, which is likely to lead to leg muscle spasm.

Sodium deficiency in body

In diet, balanced nutrition is very important. The body will cramp not only because of calcium deficiency, but also because of sodium deficiency.

In normal physiological activities, potassium ions make muscles contract and sodium ions make muscles relax. Once the body lacks sodium ions, muscles will always be in a state of contraction, and cramps will occur.

What should I do if I suddenly cramp? These four movements can be alleviated.

Cramps usually occur in upper arms, calves, thighs, abdominal muscles and other parts. If they suddenly have cramps, they will have pain and discomfort for several minutes. Is there any simple action that can alleviate it?

1 upper arm-clench fist and bend elbow

Specific practice: make a fist, then bend your elbow, make your forearm close to your upper arm, and then straighten it hard.

Two thighs-tuck

Specific practice: squat down, bend your knees, put them on your chest, hold your calves tightly with your hands and contract them several times.

3 calf extension toes

Specific method: straighten the cramped leg and break the sole of your foot toward the instep with both hands.

4 abdominal muscles-stretching the back

Specific methods: lie flat or lean against the wall, do back stretching exercises and stretch repeatedly to help lengthen abdominal muscles.

Is there any way to prevent cramps?

Cramps from time to time are very distressing. Explore the reasons, its appearance is closely related to living habits. If you don't want to cramp often, then develop good habits, and then slowly prevent and improve.

Promote blood circulation of legs and feet.

Soak your feet with hot water before going to bed, and gently massage your feet and calves with your hands to promote blood circulation in your legs and feet. Massage 10~ 15 minutes every day. Be careful not to soak your feet for too long and don't use too hot water.

Maintain a reasonable diet

In the daily diet, ensure the intake of various trace elements needed by the human body, and pay attention to supplementing electrolytes such as sodium and calcium. In addition, avoid picky eaters and eat more fresh fruits and vegetables.

Foods rich in calcium: milk, green leafy vegetables, kelp, tofu, etc.

Foods rich in sodium: yogurt, nuts, eggs, fish, cheese, etc.

One action helps to prevent it: raise your feet straight.

This action can be done on the bed or yoga mat, which is very simple and practical and has a certain effect on preventing cramps.

Method:

1, sit on the bed, relax your whole body and straighten your legs naturally;

2. Lift the straight left leg, and the distance between the left leg and the bed surface is greater than15 cm;

3. Hook the toes of the left foot upwards, and make a 90-degree angle with the calf;

4. Lift your feet slowly and sit down in turn. After 30 repetitions, change the right leg.