Self-massage 1, press and knead calf muscles: take a seat, press or knead with one hand or both hands from popliteal fossa to achilles tendon, and press and knead hard for several minutes until calf muscles relax. 2. Knead the popliteal fossa: Take a seat and rub the popliteal fossa with the index finger and middle finger of both hands for about 2 minutes. 3. Acupoint Chengshan point (Chengshan point is the place where the muscles appear herringbone depression when the calf is straight): Take a seat and rub Chengshan point with your thumb to feel sore, about 2 minutes. 4. Dial Achilles tendon: Sit down and dial Achilles tendon 10 times with your thumb. 5. Knead the calf: find a seat and rub the calf muscles with both hands for about 2 minutes. 6. Beat the calf: Take the sitting position, put your hands and fingers together naturally, slightly bend the metacarpophalangeal joints, and beat the calf smoothly and rhythmically with the virtual palm for about 2 minutes. Self-care at ordinary times is 1, and full preparation activities should be done before exercise; When the weather is hot and the amount of exercise is large, salty drinks should be supplemented in time before or during exercise. 2, pay attention to keep warm, don't let the local cold. If the water temperature is too low when swimming, warm-up activities should be done. When swimming, once calf muscle spasm occurs in the water, you should immediately change to backstroke position and swim back to the shore quickly to temporarily stop swimming. 3. If middle-aged and elderly people suffer from osteoporosis, they should be supplemented with calcium. Those who are overtired should take a proper rest and reduce the amount of exercise. In order to prevent calf cramps, we should eat more nutritious foods with high calcium content and amino acid content, such as shrimp skin, milk, bean products and lean meat. Causes of calf cramps Cold stimulation: Gastrocnemius cramps can also occur when the external environment is cold and humid, for example, the water temperature is too low when swimming. This situation is very dangerous and easy to drown. There are also some middle-aged and elderly people who sleep at night without a quilt, and the calf muscles are stimulated by cold, and gastrocnemius spasm will also occur. Excessive fatigue: when traveling long distances and climbing mountains, the calf muscles are most prone to fatigue. When fatigue reaches a certain level, spasms will occur. Dehydration and loss of salt in the whole body: sweating or excessive urination will reduce the salt concentration in the blood, and the blood electrolyte will be disordered, causing calf muscle spasm. If middle-aged and elderly people take a sauna, they will lose a lot of water and salt. If they fail to replenish salty drinks in time, gastrocnemius spasm will also occur. Calcium deficiency: middle-aged and elderly people suffer from osteoporosis, and their blood calcium content is lower than normal, which increases muscle stress and is prone to gastrocnemius spasm. Arteriosclerosis: Cramp in the leg of the elderly should also be checked to see if it is caused by arteriosclerosis. When arteriosclerosis occurs, the blood circulation in the legs will be blocked and the blood supply will be reduced. Poor blood flow, metabolites can not be taken away in time, when reaching a certain concentration, it will stimulate muscle contraction, causing pain and cramps; After the blood flow is blocked and the blood supply is reduced, the local tissue appears ischemia and hypoxia, and the disorder of physiological and biochemical functions can also cause pain and spasm.