If you often have cramps during exercise, you can take a blood test to see if it is caused by lack of certain nutrients

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Such as winter swimming, winter outdoor exercise

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When you have cramps on the way to running, stretching slowly can effectively improve the pain

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Cramps mainly occurred in the lower leg (54%), front thigh (44%) and back thigh (33%)

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Excessive loss of electrolytes can lead to muscle spasm

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Stretch the front side of the thigh, lift the cramped foot, bend it back, stand on one foot, hold the foot board with the same hand and pull it to the hip until the quadriceps feels the stretch

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Most of the main causes of muscle cramps are accompanied by physical stimulation caused by changes in the external environment

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Muscle contraction can cause cramps

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Replenish water in time before training or competition (especially when the body needs to continue to exercise for more than an hour) and during exercise (especially in hot and humid weather)

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Eating high acid food is easy to cause cramps

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Keep the other leg upright for 20 seconds, relax and repeat

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The results show that: in the 160 km race, about 14.3% of the players had muscle cramps, and 26.8% of the players felt that their muscles were about to cramp, but no cramps occurred

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Generally speaking, the calf gastrocnemius is the most prone muscle to spasm, followed by the plantar flexor digitorum brevis and flexor pollicis longus

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Cramps can cause the muscles of the body to fail to complete the normal movement within a few minutes, and often when cramps occur, the body will have a sense of urgency / pressure

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Do you know all the little things about running cramps? Little secretary’s recommendation – yesterday’s message activity of running books has ended

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The cramp is very sudden

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When the faint twitch feeling spreads on the leg, the speed and strategy are all forgotten, which greatly affects the performance and mood of running

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Continuous rapid muscle contraction in normal sports training or competition, muscle contraction is too fast, relaxation action is not sufficient, uncoordinated cause muscle spasm, novice sports runners are more common

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Then slowly bend the front knee and move the weight forward until you feel the calf muscles being pulled

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Muscle spasm, commonly known as cramp, is one of the recognized natural enemies of runners

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For 20 seconds, relax and repeat

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Cold stimulation is affected by temperature, excitability increases, easy to make muscle tonic contraction

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Especially in the state of local muscle fatigue, continuous intense exercise or sudden tension action is particularly easy to cause spasm

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Supplement all kinds of essential nutrients from your daily diet

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Stretch the leg without cramps and step forward

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Electrolytes are related to muscle excitation

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Pay attention to a balanced diet

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Professor explored the muscle cramps of some competitors in a 100 mile super marathon

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Drinking water every 20 minutes is very effective in preventing cramps

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Press the cramped leg firmly on the ground

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Increase the amount of exercise should not be too hasty, should abide by the principle of increasing 10% per week

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Muscle fatigue state body fatigue affects the normal physiological function of muscle, fatigue muscle blood circulation and energy metabolism has changed, there is a lot of lactic acid accumulation in muscle, lactic acid on muscle contraction material effect, leading to spasm

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Stretch the cramped leg at the back of the thigh, stretch it straight forward, only touch the heel to the ground, let the toes face up, bend the knee of the other foot for half squat, press the upper edge of the cramped leg knee with hands overlapping, and press slightly for 20 seconds, then relax the hands, and then continue

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The effective way to prevent cramps is to avoid and eliminate the inducing factors closely related to cramps

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Cramps are spontaneous, persistent and accompanied by pain

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Excessive loss of electrolytes, a lot of sweat in exercise, especially long-term strenuous exercise or high-temperature season exercise, electrolytes excreted with sweat

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Before regular exercise, do full preparatory activities, stretch the muscles of legs, waist, back, neck and arms

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Sports medicine, an international famous academic journal, once published a research report by Professor Hoffman of the Department of physical medicine and rehabilitation of University of California

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When exercising in cold environment, muscle spasm is easy to occur if there is no or insufficient preparatory activity or cold

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If you don’t choose a little partner to send books, you can buy your own “no injury running method” Author: Meng di

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As a matter of fact, cramps can also be classified into: sporadic (strenuous exercise without sufficient warm-up), idiopathic (such as cramps during sleep at night) and symptomatic (caused by other diseases)

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