Joyce How to prevent leg cramps during exercise?
1. Make preparations before moving
Make adequate preparations before exercising, and perform appropriate massage and stretching of the leg muscles to allow smooth blood circulation in the lower limbs before participating in various intense sports or competitions.； When warming up, try to straighten your legs and bend your toes toward your body. Once cramps occur during exercise, you can also use this method to relax the muscles again. Allow your body to relax and stretch to relieve cramps.
2. Save physical energy
Reduce unnecessary running. If you run around before exercising, your muscles will be put under extra stress. Therefore, the force should be used in the correct position, and avoid excessive fatigue and causing muscle tightness. Therefore, the warm-up before running does not need to last too long, preferably no more than 5 minutes.
3. Drink more drinks
Stay warm during exercise and drink plenty of drinks, that is, ones that contain a small amount of salt. In this way, you can not only replenish water, but also preserve the body's acid-base balance. However, you should not drink carbonated drinks. Carbonated drinks must be avoided. You can also add salt water in time when you sweat a lot to avoid leg cramps. Within one hour after running, you should also drink about 1.5 liters of drink.
What should I do if I have leg cramps?
1. When you have leg cramps, the first thing to do is to rest immediately, straighten the cramped leg, and press the feet toward your body. Then you can use sports spray or ointment to relax the leg muscles, and massage the cramped area with both hands. It is effective only if you feel pain. You can also support the wall with both hands and keep your heels on the ground. The calf muscles will feel straightened. After a few minutes, relax and massage the leg muscles.
2. When leg cramps occur, you can also use one-legged hopping to relieve them. My leg was cramped, so I endured the pain, stood on the ground with my cramped foot, bent the other foot, and then lifted the heel up, and the person also lifted up. But remember, you must hold things with your hands to avoid falling.
3. When you have cramps, you can also stand on one foot with the non-cramped leg, then bend the cramped leg back toward the thigh, then reach behind the body with both hands, grab the foot of the cramped leg, and pull up with force. This can also quickly relieve the symptoms of cramps.
4. When a foot cramps, people around you can quickly iron a hot towel, and then use the hot towel to apply to the calf of the cramped leg. Remember, when applying it, try to accompany it with massage, which is a very effective method for straightening cramps.
5. When someone around you has cramps, remember that you can sit opposite the person with cramps, then pull your hands together, use your feet to face the soles of the other person's cramped legs, and then press the other person's toes hard with your feet. Keep your partner's cramped leg straight, which will also quickly relieve the cramp.
6. When you have leg cramps, remember not to bend or circle your legs, otherwise it will make the cramped area more painful. The best way is to quickly stretch the tendon to bring the cramped tendon back to its original position, and the pain will naturally stop.
Be sure to take precautions when exercising!
