Handling of cramps in sports and preventive measures

April 8, 2023

The phenomenon that occurs during exercise when the local muscles continue to contract and cannot relax is what we often call cramps. When exercising, many people have exercised with cramps. So how to deal with cramps in sports as well as prevention?

The treatment of cramps in sports

If cramps occur during exercise, we can follow the following methods to deal with them.

Stop exercising immediately

In the case of cramps in sports, the first thing you must do is to immediately stop the sport and take a short rest. Generally, when resting, you can pull the cramped area and press the cramped area with your thumb for pain relief.

Cold compress

When a cramp occurs during exercise, a cold compress can be applied for 24 or even 48 hours to help relieve pain and prevent bleeding and inflammation. If the cramp is mild, you can also use a hot compress.

Treatment of leg cramps

If you have a leg cramp during exercise, you can pull the leg with force in the opposite direction and then apply strong pressure to the muscles on the inside of the knee joint to generally relieve the cramp pain.

Treatment of arm cramps

In case of arm cramps, it is advisable to straighten the arm first and then hold the palm of the hand and pull the arm to relieve the cramp.

Treatment of abdominal cramps

If you have cramps in your abdomen during exercise, you can raise your abdomen to keep your abdominal muscles straight to help relieve them.

Prevention of cramps in sports

To prevent cramps during exercise, we can generally do the following.

Warm up before exercise

Warm up before exercise can help stiff muscles and joints to get early exercise, into the exercise state, and then exercise, the muscles have been adapted in advance, it is not easy to occur cramps.

Exercise in a gradual manner

Find the process of exercise slowly accelerate the intensity, speed, etc., to avoid the movement is too intense, calf muscle hard sudden contraction and serious cramps occur.

Exercise time should be controlled

Exercise time is generally half an hour to 1 hour is appropriate, a long time to exercise is easy because of muscle fatigue, lactic acid accumulation caused by muscle function changes in cramps.

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