1, the cause of leg cramps
1, winter exercise, the preparatory activities are not done, is likely to make the gastrocnemius muscle spasm, the phenomenon of calf cramps.
2, in the strenuous exercise, when the whole body muscles are in a state of tension, the leg muscles will then contract faster.
When the muscles do not have enough time to relax, a large amount of metabolic products will be produced lactic acid, so that the muscles can not carry out the normal contraction and relaxation of coordination, which led to calf cramps.
3, too much sweat, if you do not timely replenish the body's salt, will lead to the body's metabolic waste continues to accumulate, and over time the leg muscles can not carry out the normal blood circulation, and lead to calf cramps.
4, in the long-distance trekking, the occurrence of calf cramps will be high, because at this time the calf bears the load of the whole body all the muscles.
When the calf is fatigued to the extreme, calf cramps occur.
5, calcium plays a very important role in the human body. The lack of calcium ions in the process of muscle contraction can lead to muscle excitation and thus trigger cramps.
Calf cramps caused by calcium deficiency are mostly seen in teenagers.
6, limb arteriosclerosis occlusive disease, those leg often cramps, especially at night aggravation of the patient, most of them think it is a lack of calcium, and therefore a long time and a large number of calcium supplements, thus delaying the diagnosis and treatment of lower limb arteriosclerosis occlusive disease, serious amputation will result.
So people with cardiovascular and cerebrovascular disease, hypertension, high blood pressure, high blood fat, diabetes family history, when the lower extremity pain, leg cramps, walking and other symptoms, should think of whether there is atherosclerosis.
7, lumbar disc herniation, according to clinical research, in the confirmation of lumbar disc herniation patients, leg cramps can be as high as 70% of the incidence of 8, spinal degenerative disease, with age, the human spine will occur degenerative changes, such as osteophytes, due to spinal nerve root compression and spinal nerve roots within the decline in blood flow, the occurrence of leg cramps.
9, drug leg cramps, there are reports of leg cramps due to taking azithromycin. Therefore, people who often take a variety of drugs, pay attention to the precautions and adverse effects of drugs.
10, nutritional leg cramps, malnutrition can cause muscle spasms, especially vitamin Bl deficiency is more likely to occur gastrocnemius muscle spasms 11, aging leg cramps, leg cramps is a common manifestation of aging.
2, foot cramps how to
1, when the phenomenon of calf cramps due to strenuous exercise, to immediately tighten the bunion, and then slowly straighten, until the pain disappears, stop the action.
2, swimming calf cramp occurs, with cramp calf opposite side of the hand, hold the cramp leg of the toes, pull upward, and at the same time with the same side of the palm of the cramp calf pressure on the knee, to help the calf straighten.
3, if in the middle of the night when the phenomenon of calf cramps, use the cramp of the calf for one-legged stand, the whole body weight on the cramp of the calf, when the pain is relieved before stopping.
4, pulling: sitting position, straighten the lower limbs of the cramp, the torso forward bending, with both hands to trigger the forefoot, slowly and continuously to the side of the torso pull, until the spasm is relieved.
When assisted by others, the patient is placed in the supine position, the patient is helped to lift the affected limb to the vertical position and straighten the knee joint, and the hands are continuously brought down to press the patient's forefoot. Do not use violence when pulling to avoid muscle damage.
5, acupoint stimulation: the fingers can be used to press the commission in the middle point (the center point of the depression behind the knee), Cheng tendon point (the highest point of the muscles at the back of the calf), Cheng Shan point (the bifurcation of the muscles at the back of the calf) and so on.
6, local massage: with both hands quickly rubbing the calf triceps muscle, or with the hands to press or gently buckle the calf muscle, can help relieve muscle spasm.
7, hot compresses: If the above methods failed to completely relieve the symptoms, you can change to a hot towel, hot water bag on the leg belly, can effectively promote blood circulation in the muscle, relieve spasm.
At the same time, in order to prevent calf cramps, the elderly usually should eat more calcium-containing foods, supplemental vitamin D, pay attention to the lower extremities of the warmth, strengthen physical exercise.
8, cramps, wrenching up the toes, crossing the foot plate, rapid relief of pain. We often see people with menstrual cramps, there are wrenching their toes, the foot plate up, others to help the top of the foot plate, or their own top of the wall or something, usually a moment will slowly good.
But if you sleep at night by yourself, try to do the same, it is very useful to relieve the pain quickly.
9, the aftermath of the treatment: you can massage the painful place yourself.
10, most will be in the cramp after the end, will be left with some pain or muscle tightness, or soreness. Then this time, you can own appropriate hand to pinch just cramps place, massage massage. Or call someone else to help better, can be more relaxed.
11, dietary calcium: eat calcium-rich foods, beans, milk, meat, bone broth, seafood and so on. We all know that cramps will think of calcium, yes, a large part of the cramps are caused by a lack of calcium.
I remember once I told my mom that I've been cramping lately, well, maybe the meals in our house will be much higher this month. Yes, calcium supplements we are better off with dietary supplements, but of course, a severe calcium deficiency will require the use of medication to assist.
12, drink more water, eat more vegetables, vitamin supplement. In addition, usually drink more water, keep the body sufficient water there is also very important.
No matter what time, we will say so, and it is true. For vegetables and fruits to eat more is also very comparable, in the big fish and meat eat too much, more vegetables to supplement the vitamin is also necessary for the body.
13, more sunshine, more exercise. In fact, before we talk about calcium, for calcium, but also always talk about a calcium absorption problem, to promote calcium absorption, is the sun, is a very economical and affordable way.
Therefore, regular physical exercise, enhance physical fitness, more sunshine, the absorption of calcium is very necessary.
14, keep enough sleep, stretch your legs and feet more before going to bed. That is, try not to stay up late or overnight, to ensure good sleep is the basis of human physiological functions.
Special reminder of those who have a rich night life friends, try to develop a good habit of going to bed early and getting up early, is a lifelong thing, the body is the capital of the revolution ah.
3, leg cramps eat what good
1, bananas
Foot cramps may be due to the lack of potassium in the body caused by the banana is rich in potassium, can help to prevent and control muscle cramps. In particular, bananas are also able to make people relaxed fruit, containing pantothenic acid can make people happy, lifting melancholy. This is also a good relief for foot cramps caused by chronic stress. In addition to bananas, the other potassium-rich foods are nori, kelp, greens, potatoes, cereals and so on.
2, milk
Foot cramps may also be due to a lack of calcium in the body caused by muscle spasms. Milk is rich in calcium, can help to supplement the body's need for calcium, to prevent foot cramps. In addition to milk, calcium-rich foods include soybeans, seaweed, celery, dried tofu, mushrooms, and so on.
3, animal liver
Animal liver is rich in vitamin D, can help the body to absorb and utilize calcium, to avoid foot cramps due to calcium deficiency. In addition to animal liver, but also rich in vitamin D foods are sardines, egg whites, sea fish, cream, lean meat and other foods, can promote the dissolution of calcium salts, help absorption. In addition to supplementing vitamin D to promote the body for the absorption of calcium, you can also exercise calcium and sunshine calcium supplementation.
4, dried tofu
Dried tofu is rich in nutrients, contains a lot of protein, fat, carbohydrates, but also contains calcium, phosphorus, iron and other minerals needed by the human body. And tofu protein is a complete protein, not only contains essential 8 kinds of amino acids, and its ratio is close to the human body needs, high nutritional value; dried tofu in the production process will be added salt, fennel, pepper, dashi, dry ginger and other seasonings, both fragrant and fresh, eaten for a long time, known as the "vegetarian ham". Dried tofu contains lecithin can remove the cholesterol attached to the walls of blood vessels, preventing hardening of the blood vessels, preventing cardiovascular disease, protecting the heart; dried tofu also contains a variety of minerals, supplemental calcium, to prevent osteoporosis caused by lack of calcium, to promote bone development, children, the elderly, the growth of bones is extremely favorable. Cramps caused by lack of calcium also have great benefits.
5, soybeans
Soybeans are rich in protein, containing a variety of essential amino acids, can improve the body's immunity; soybean lecithin can be removed from the cholesterol attached to the walls of blood vessels, preventing vascular sclerosis, preventing cardiovascular disease, protect the heart. Soybean lecithin also has the role of preventing excessive fat accumulation in the liver, thus effectively preventing and controlling fatty liver caused by obesity. Not only that, soybean also contains soluble fiber, both laxative, but also reduce cholesterol levels; soybean cramp pain on the hands and feet also has a very good therapeutic effect, 100 grams of soybeans, 60 grams of fine rice bran, add water and fry until the soybean is cooked and rotten, a day divided into 2 times to eat, you can prevent the hands and feet cramps.
6, seaweed
Night sleep leg "cramps", many people think it is a lack of calcium, but in fact the lack of magnesium will also occur leg cramps. Nutrition experts say, like leg cramps may try to eat a little more magnesium-containing foods. The average adult's daily magnesium requirement is 350 milligrams for men and 300 milligrams for women. Magnesium deficiency can lead to muscle weakness and reduced endurance. Magnesium also plays an important role in protecting cardiovascular health. If the human body is deficient in magnesium, it can lead to tachycardia, arrhythmia and myocardial necrosis and calcification. In recent years, foreign scientists have pointed out that people should pay more attention to magnesium after middle age. In many vegetables, purple cabbage contains the highest magnesium, per 100 grams of 460 mg, known as "magnesium treasure trove". Frequent cramps can eat some purple cabbage, the effect is also good.
7, Shiitake mushrooms
Shiitake mushrooms are known as the "king of the mountain treasures", is high protein, low fat, low carbohydrate, rich in vitamins and mineral elements of health food. It contains 18 kinds of amino acids, the human body essential 8 kinds are complete; Shiitake mushrooms produce less than 1/8 of the calories of soybeans, meat 1/4, eggs 1/3, very suitable for dieters, high blood pressure and high blood fat patients to eat. Calcium content is higher than that of ordinary food, so shiitake mushroom has been regarded as a good calcium supplement and anti-rickets product. It is beneficial to most of the hand and foot cramps caused by calcium deficiency. In addition, the fatty acids contained in the fat of shiitake mushrooms are beneficial to the human body in lowering blood lipids