1, the cause of leg cramp
1, if you don't do warm-up activities in winter, gastrocnemius spasm and calf cramps are likely to occur.
2. During strenuous exercise, leg muscles will contract faster when the whole body muscles are in a state of tension.
When muscles don't have enough time to relax, they will produce a lot of lactic acid, which will make muscles unable to coordinate normal contraction and relaxation, thus leading to calf cramps.
3. When sweating too much, if the salt in the body is not replenished in time, it will lead to the accumulation of metabolic waste in the body, and sometimes the leg muscles will not be able to carry out normal blood circulation for a long time, leading to calf cramps.
4. In the long-distance travel, the probability of calf cramp will be high, because the calf bears the load of all muscles in the whole body at this time.
When the calf is exhausted to the extreme, calf cramps will follow.
Calcium plays a very important role in human body. If there is no calcium ion during muscle contraction, it will lead to muscle excitement and spasm.
Leg cramps caused by calcium deficiency are more common in teenagers.
6, limb arteriosclerosis obliterans, those patients who often cramp their legs, especially those who cramp at night, are mostly considered to be calcium-deficient, so they will supplement calcium for a long time, thus delaying the diagnosis and treatment of arteriosclerosis obliterans of lower limbs, which will seriously cause amputation.
Therefore, people with a family history of cardiovascular and cerebrovascular diseases, hypertension, hyperlipidemia and diabetes should consider whether there is atherosclerosis when they have symptoms such as lower limb pain, leg cramps and inconvenient walking.
7. Lumbar disc herniation. According to clinical research, the incidence of leg cramps in patients with lumbar disc herniation can be as high as 70%. 8. Spinal degeneration. With the increase of age, people's spine will undergo degenerative changes, such as hyperosteogeny, and leg cramps will occur due to the compression of spinal nerve roots and the reduction of blood flow of spinal nerve roots.
9, drug leg cramps, there are reports of leg cramps caused by taking azithromycin. Therefore, people who often take multiple drugs should pay attention to the precautions and adverse reactions of drugs.
10, nutritional leg cramps, malnutrition can cause muscle cramps, especially when vitamin Bl is deficient, gastrocnemius cramps are more likely to occur, and leg cramps in aging are common manifestations of human aging.
2. What about leg cramps?
1. When the calf cramps due to strenuous exercise, immediately tighten the toes, and then slowly straighten them until the pain disappears and stop moving.
2. When swimming, the calf cramps, hold the toe of the cramped leg with the hand opposite the cramped leg and pull it up hard. At the same time, press the ipsilateral palm on the knee of the cramped leg to help straighten the calf.
3. If the calf cramps in the middle of the night, stand on one foot with the cramped calf, press the weight of the whole body on the cramped calf, and then stop after the pain is relieved.
4. Traction: Sit, straighten the spasmodic lower limbs, bend the trunk, hold the forefoot with both hands, and slowly and continuously pull to the trunk side until the spasm is relieved.
With the assistance of others, the patient takes the supine position to help the patient lift the affected limb to the vertical position, straighten the knee joint, and press the patient's front feet with both hands continuously. Don't use violence when pulling, so as not to cause muscle damage.
5. Acupoint stimulation: You can press Weizhong (the center point of the posterior knee depression), Jincheng (the highest point of the posterior calf muscle) and Chengshan (the bifurcation of the posterior calf muscle) with your fingers.
6, local massage: hands quickly rub the triceps surae, or press or gently buckle the calf muscles with your hands, which helps to relieve muscle spasm.
7. Hot compress: If the above methods can't completely relieve symptoms, you can apply hot towels and hot water bags to your legs and abdomen, which can effectively promote blood circulation of muscles and relieve spasms.
At the same time, in order to prevent calf cramps, the elderly should eat more calcium-containing foods, supplement vitamin D, pay attention to keeping the lower limbs warm and strengthen physical exercise.
8. When cramping, stand on tiptoe and tilt your feet to relieve the pain quickly. We often see people who have menstrual cramps pull their toes, tilt their feet up, and others help them hold their feet, or help their own walls, and usually they will get well soon.
But if you sleep alone at night, try to do so, which is very useful for relieving pain quickly.
9, after treatment: you can massage the pain yourself.
10, most people will leave some pain or muscle tension, or feel sore after cramping. Then at this time, you can have your own hands to pinch the cramp and massage it. Or it is better to ask others for help, which can make you more relaxed.
1 1, dietary calcium supplement: eat more foods rich in calcium, such as beans, milk, meat, bone soup, seafood, etc. We all know that cramps lead to calcium supplementation. Yes, cramps are largely due to calcium deficiency.
I remember once telling my mother that I had a cramp recently. Maybe our food will be greatly improved this month. Yes, we'd better choose food supplements to supplement calcium. Of course, severe calcium deficiency requires drug assistance.
12, drink more water, eat more vegetables and supplement vitamins. In addition, it is also important to drink plenty of water and keep your body hydrated.
No matter when, we will say this, and it is true. Eating more fruits and vegetables is also very contrasting. Eating too much big fish and meat is also necessary for your health.
13, get more sunshine and exercise. In fact, when we talk about calcium supplementation, we always talk about calcium absorption. Promoting the absorption of calcium is sunbathing, which is a very economical and practical way.
Therefore, it is very necessary to take regular physical exercise, enhance physical fitness and get more sunshine, so as to absorb calcium.
14, keep enough sleep and exercise your legs and feet before going to bed. Try not to stay up late or stay up all night. Ensuring a good sleep is the basis of human physiological function.
Especially remind those friends who have rich nightlife, try to form the good habit of going to bed early and getting up early, which is a lifelong thing, and health is the capital of the revolution.
3. What should I eat for leg cramps?
1, banana
Leg cramps may be caused by a lack of potassium in the body. Bananas are rich in potassium, which helps to prevent muscle spasms. Bananas are especially relaxing fruits, which contain pantothenic acid, which can make people feel happy and relieve depression. This also has a good relief effect on leg cramps caused by long-term mental stress. Besides bananas, other foods rich in potassium are laver, kelp, rape, potatoes, cereals and so on.
2. Milk
Leg cramps may also be muscle spasms caused by calcium deficiency in his body. Milk is rich in calcium, which can help supplement the calcium needed by the body and prevent leg cramps. Besides milk, calcium-rich foods include soybeans, seaweed, celery, dried bean curd, mushrooms and so on.
3. Animal liver
Animal liver is rich in vitamin D, which can help the body absorb and utilize calcium and avoid leg cramps caused by calcium deficiency. In addition to animal liver, foods rich in vitamin D include sardines, egg whites, marine fish, cream and lean meat, which can promote the dissolution and absorption of calcium salts. In addition to supplementing vitamin D to promote the absorption of calcium, you can also supplement calcium through exercise and sunbathing.
4. Dried bean curd
Dried bean curd is nutritious and contains a lot of minerals needed by human body, such as protein, fat, carbohydrate, calcium, phosphorus and iron. Moreover, tofu protein is completely protein, which not only contains 8 kinds of amino acids necessary for human body, but also has a high nutritional value, which is close to the needs of human body. In the production process, dried bean curd will be added with salt, fennel, pepper, aniseed, dried ginger and other seasonings. It is fragrant and fresh, and can be eaten for a long time, so it is known as "vegetarian ham". Lecithin contained in dried bean curd can remove cholesterol attached to blood vessel walls, prevent arteriosclerosis, prevent cardiovascular diseases and protect the heart; Dried bean curd also contains a variety of minerals, which can supplement calcium, prevent osteoporosis caused by calcium deficiency and promote bone development, which is extremely beneficial to the bone growth of children and the elderly. It is also beneficial to cramps caused by calcium deficiency.
5. Soybeans
Soybean is rich in protein and contains a variety of essential amino acids, which can improve human immunity; Lecithin in soybean can remove cholesterol attached to blood vessel wall, prevent arteriosclerosis, prevent cardiovascular diseases and protect the heart. Lecithin in soybean can also prevent the accumulation of excessive fat in the liver, thus effectively preventing fatty liver caused by obesity. Not only that, the soluble fiber contained in soybean can also relieve constipation and reduce cholesterol content; Soybeans also have a good effect on the pain of hand and foot cramps. 100 grams of soybeans and 60 grams of fine rice bran are fried in water until the soybeans are cooked and rotten, and eaten twice a day to prevent hand and foot cramps.
6. Porphyra
My legs cramp when I sleep at night. Many people think it is calcium deficiency, but magnesium deficiency can also lead to leg cramps. Nutrition experts say that people who like leg cramps might as well try to eat more foods containing magnesium. The daily demand of magnesium for ordinary adults is 350 mg for men and 300 mg for women. Magnesium deficiency can lead to muscle weakness and decreased endurance. At the same time, magnesium also has an important protective effect on cardiovascular health. Magnesium deficiency can lead to tachycardia, arrhythmia, myocardial necrosis and calcification. In recent years, foreign scientists have pointed out that people should pay more attention to magnesium supplementation after middle age. Among many vegetables, laver has the highest magnesium content, with 460 mg per 100 g, which is known as the "treasure house of magnesium". You can eat seaweed for frequent cramps, and the effect is also good.
7.mushrooms
Lentinus edodes, known as the "king of delicacies", is a kind of health food with high protein, low fat, low carbohydrate and rich in vitamins and minerals. It contains 18 kinds of amino acids, all of which are essential for human body. The heat produced by Lentinus edodes is less than 1/8 of soybean, 1/4 of meat and 1/3 of egg, so it is very suitable for dieters, patients with hypertension and hyperlipidemia. The content of calcium is higher than that of ordinary food, so mushrooms have always been considered as a good product for calcium supplementation and anti-rickets. It is good for most 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 to reduce blood lipids.