Is the cramp really calcium deficiency?Teach you 4 movements to quickly alleviate

I believe that everyone has experienced cramps: the calf suddenly cramps in the middle of the night; it is inexplicably cramping when running; even the cramps when they eat meals ...

"Cacket is calcium deficiency, and drink more milk." This is the first idea that everyone flashes in their minds. So cramps are really because of calcium deficiency? Or is there any other reason for "unknown"?

Have you recruited five reasons for cramps?

Cackets may occur anytime and anywhere. This is due to muscle spasm and sudden contraction, which causes pain. After relaxation, it will slowly relieve.

Calcium deficiency cause cramps is one of the common reasons. However, calcium -deficient cramps are not lack of calcium in the bones, but to osteoporosis. When the calcium ion concentration in the blood is too low, it is easy to excite and shrink muscle, and the symptoms of cramps occur.

The elderly are prone to loss of calcium, coupled with their age to affect their ability to absorb calcium; children and pregnant women are more likely to consume calcium in the body. Therefore, this kind of calcium -deficient cramps usually occur in the elderly, children and pregnant women.

In addition to calcium deficiency, cramps are also related to them:

In a state of overwork

When we are performing anaerobic exercise for a long time, our body is in a state of extremely fatigue. The muscles continue to shrink in a short period of time, and the body will produce many metabolic waste and the burden on skeletal muscles.

In addition, it is accompanied by sweat and constantly losing moisture and electrolyte. In this way, the body is prone to cramps.

Stimulation of alternation by cold and cold

From the normal temperature, the body suddenly transformed into the cold temperature, and as soon as it was stimulated, the muscles contracted, causing cramps.

This common situation usually occurs at night's legs cold, or swim in cold water.

Maintain a sleeping position for a long time

Cacket often occurs when sleeping, in addition to the cause of cold, it may also be caused by a sleeping position for a long time. For example, if you sleep, sleep on your back, sleep on your stomach for a long time, cramps may also occur.

Because the calf muscles have long been relaxed for a long time, the muscles appear "passive" spasm, and cramps naturally occur.

Slow blood flow, blocked

When muscle contraction and diastolic, blood vessels will be squeezed and discharge metabolic waste. If the blood flows slowly or blocked, the metabolic waste in the body will increase, accumulate in muscle, stimulate muscle contraction and cause cramps.

Therefore, there are people with veins, thrombosis in the legs, or those who have lumbar disc herniation and "three highs". They need to pay special attention. It is likely that this is the cause of the leg muscle spasm.

Sodium lack of sodium

In diet, nutritional balance is important. The body is not only cramps, but also sodium deficiency can also cause cramps.

In normal physiological activities, potassium ions shrink muscle, while sodium ions relax the muscles. Once the body lacks sodium ions, the muscles will always be contracted and cramps.

What should I do if I suddenly cramp? These 4 actions can be relieved

Cackets usually occur in the upper arm, calf, thighs, abdominal muscles, etc. If they suddenly cramp, they will continue to have a few minutes of pain and discomfort. Is there a simple action to alleviate?

1. The upper arm -fist flexing the elbow

Specific method: clenched the fist, and then flexed the elbow to make the forearm close to the upper arm, and then straighten them hard.

2, thigh -holding knee

Specific methods: squat down, bend your knees, place your chest, hold your calves tightly with both hands, and shrink several times.

3. Calf -stretching toes

Specific method: Straighten the cramp's legs, and hold your feet in the direction of the instep hard with both hands.

4. Abdominal muscles -stretch the back

Specific methods: lying down or leaning against the wall, do back stretching exercises, repeatedly stretch it to help lengthen the abdominal muscles.

Is there any way to prevent cramps?

From time to time, cramps are very distressing, exploring the causes, and its appearance is closely related to living habits. If you don't want to cramp frequently, develop good habits, then slowly prevent and improve.

Promote blood circulation of legs and feet

Soak your feet with hot water before going to bed, and gently massage your feet and calves with your hands to promote the blood circulation of the legs and feet. Massage for 10-15 minutes a day. Pay attention not to soak your feet for too long, and don't use too hot hot water.

Keep a reasonable diet

In daily diet, ensure the various trace elements required for the body, and pay attention to supplementing electrolytes such as sodium and calcium. In addition, avoid picky eaters and consume more fresh fruits and vegetables.

Foods rich in calcium: milk, green leafy vegetables, kelp, tofu, etc.;

Foods rich in sodium: yogurt, nuts, eggs, fish, cheese, etc.

A action help prevention: straight foot lifting up

This action can be done on the bed or yoga cushion, which is very simple and practical, which has a certain effect on preventing cramps.

method:

1. Sit on the bed, relax the whole body, and straighten your legs naturally;

2. Raise the straight left leg, the left leg from the bed surface is greater than 15 cm;

3. The tip of the left foot is lifted, and the calf is 90 °;

4. Slowly lift your feet and fall in turn. After repeating 30 times, change your right leg.

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