Cramp refers to the sudden involuntary tonic contraction of muscles, which will cause muscle stiffness and pain. Foot cramps are the most common experience for ordinary people. Foot cramps are a common symptom, so do you know how to relieve foot cramps? Here are the reasons why I recommend foot cramps for you. I hope I can help you.
1. Weakness and fatigue
Excessive exercise, especially anaerobic exercise, leads to continuous contraction of muscles in a short time, resulting in a large amount of metabolic waste in the body. The tense state of muscles at night has not been improved, and the accumulation of excessive acidic metabolites has not been cleaned up in time, which can stimulate calf cramps. The elderly are weak, the muscle strength is poor, and the metabolic function of the body is reduced.
2. Cold stimulation
Cold is the most common direct cause of cramps, which can directly stimulate the strong contraction of leg muscles and sudden spasm of blood vessels.
3. Hypocalcemia
Calcium ions play an important role in muscle contraction. The calcium absorption capacity of the elderly is weakened and the calcium loss is obvious. When the calcium concentration in the blood is too low, the muscles are easy to get excited and spasm due to excessive calcium consumption in children and pregnant women.
4. Vascular factors
When the lower limb is paralyzed or paralyzed, the internal circulation of the lower limb will be blocked, and the lower limb will be paralyzed or even paralyzed. When the lower limb is paralyzed, the internal circulation will be blocked, and the lower limb will be paralyzed. When the lower limb is paralyzed, the internal circulation will be blocked, and even the lower limb will be paralyzed; In severe cases, there may be persistent pain, and the pulsation of lower limb arteries, especially dorsalis pedis artery, may weaken or disappear. The metabolites cannot be taken away in time. When reaching a certain concentration, it will also stimulate muscle contraction and cause pain and cramps.
5. Excessive sweating
Long exercise time, large amount of anaerobic exercise, sweating, large loss of fluid and electrolyte in the body, low calcium, low potassium and low magnesium, accumulation of a large amount of metabolic waste, internal environment disorder and spasm.
6. Local compression
Such as lying on your back for a long time, pressing the quilt on your feet, or lying on your stomach for a long time, making your feet against the bed, forcing some muscles of the lower leg to be compressed for a long time, causing muscle "passive contracture" and insufficient blood supply.
1. Toe grasping and muscle stretching
Whether it's exercise or sleep, when a calf cramp occurs, you can immediately reach out and grasp the toe of the cramped foot, tilt the toe up as much as possible, push the heel down as much as possible, and straighten the knee at the same time.
2. Cross arm raising method
If the right leg cramps, raise the left arm high; If the left leg cramps, raise the right arm. After raising the arm, feel that the arm is stretched, affecting the whole body to be stretched; Or the feeling of stretching to the whole body by raising your arms.
3. Middle pressing method
When the calf cramps, you can immediately press the human middle point of the upper lip. After pressing, the spasm of the gastrocnemius muscle will gradually relax and the pain will be relieved.
4. Gastrocnemius nerve root pressing method
On the inside of the knee joint, there is a place where the gastrocnemius head is attached, and the nerve root leading to the gastrocnemius is inside. Therefore, when the calf cramps, feel the inner side of the knee joint with your fingers, and there is a hard and protruding muscle. Press here with force, and the nerve leading the spasm and contraction will calm down, and the calf spasm will stop.
One of the methods: change to sitting, straighten the cramped leg, hold the front foot firmly with your hand, endure the sharp pain, rotate the ankle of the cramped leg outward, and stop the sharp pain. When rotating, the action should be consistent. After rotating for a week in one breath, there should be no pause in the middle. When rotating, if it is the left leg, throw it counterclockwise: if it is the right leg, turn it clockwise: if someone helps, because it is treated face-to-face, the direction of the healer is just the opposite, and the rotation direction of the foot joint remains the same. The key point is to pull the foot to the outside, then fold it to the thigh and rotate it for a week. When rotating, use force and maximize the warping of the sole of the foot.
Method 2: press the nerve root of gastrocnemius muscle head. On both sides of the national fossa inside the knee joint (or below the knee fossa), there is a place where the gastrocnemius muscle head is attached, and the nerve root trunk leading to the fat gastrocnemius muscle is inside. When the calf cramps, feel the main root of the hard and protruding muscles on both sides of the national nest with your thumb, and then press here with a strong force. The excited nerve of the director will calm down, the cramp will stop and the sharp pain will disappear;
The effect of the above two methods is amazing. If it is a cramp during swimming, it is difficult to use the above two methods to relieve pain. Therefore, when swimming, cramps still use the method of pulling the toe of the foot in the direction of the body. When pulling the thumb, straighten the thigh as far as possible and push the heel forward at the same time. Often pulling once is not easy to be effective, and can be repeated until the symptoms are relieved. Of course, every time you pull it, you must first take a deep breath and dive into the water to prevent calf cramps. The method is relatively simple. You can massage the calf stomach before and after the activity, before swimming and before going to bed.