People who have cramped must want to know what to do to ensure that they will not have the same experience in the future. In fact, the effective way to prevent cramps is to avoid and eliminate the inducing factors closely related to cramps. What about leg cramps? Many people have this experience.
How did leg cramp do? Many people have this experience. When sleeping and exercising, their legs will suddenly cramp. Here’s alopah’s self-help method for leg cramp:
1,Toe movement. Take off your shoes and stand (in order to prevent falling, you can hold tables, chairs or other fixtures), lower leg muscle cramps, put your toes on the ground and try to lift your heels up for 10 seconds, then rest for a few seconds, and then continue to do so repeatedly for 10 to 15 minutes, once in the morning and once in the evening. The effect is better if it is combined with rotating ankle joint. Often doing toe exercise can stimulate foot terminal acupoints, promote blood circulation, increase skin temperature, enhance muscle strength, relieve leg spasm, and have a good exercise effect on lower limb muscles and knee joints.
2,Soak your feet before going to bed. Before going to bed every day, soak your feet in hot water of about 40 ℃ (it is appropriate to soak them to the ankle). Wait until the water is cooled, and then pour in hot water to maintain the water temperature. Soak for 15 to 20 minutes. Soaking your feet in hot water before going to bed can promote peripheral blood circulation, relax tendons and activate blood circulation and relieve spasm.
In addition, drinking water before going to bed can also relax nerves, relax muscles and reduce cramps.
5 tips to prevent cramps
People who have cramped must want to know what to do to ensure that they will not have the same experience in the future. In fact, the effective way to prevent cramps is to avoid and eliminate the inducing factors closely related to cramps.
◆ 1. Exercise regularly to prevent excessive muscle fatigue. Make full preparations before exercise, and stretch the muscles of legs, waist, back, neck and two arms. Do not increase the amount of exercise too quickly. You should abide by the principle of increasing by 10% every week.
◆ 2. Drink water often. Don’t wait until you are thirsty. When sweating a lot, you should supplement nutritional fortified sports drinks.
◆ 3. Pay attention to diet balance, especially supplement various necessary nutrients from diet. For example, drinking milk and soybean milk can supplement calcium; Eating vegetables and fruits can supplement various trace elements.
◆ 4. Pregnant women should often change their body posture and move once every hour or so. Before going to bed, they can wash their feet and legs with warm water. They can also supplement nutrients including calcium according to their special needs.
◆ 5. People with cramps at night should pay special attention to keeping warm. You might as well try stretching your muscles before going to bed, especially the muscle parts that are easy to cramp.