How to exercise muscle cramps

The most common phenomenon in sports is the sudden occurrence of muscle cramps. Muscle cramps are sudden involuntary tonic contractions of the muscles, which can cause stiffness and pain that is difficult to move. So why in the end will there be muscle cramps? What about muscle cramps in sports?

What are the causes of muscle cramps in sports?

Calcium deficiency

Calcium deficiency is a common cause of muscle cramps. Calcium ions play a relatively important role in the process of muscle contraction in the human body. When the concentration of calcium ions in the blood is too low, the muscles tend to get excited and cramp. So people who are deficient in calcium are more likely to have muscle cramps when they exercise.

Lack of exercise caused by

If you don't exercise at all, and you suddenly perform strenuous exercise, you will easily strain your muscles and overload them, which will cause muscle cramps.

Excessive exercise intensity causes

The pursuit of exercise without considering your own capacity can lead to muscle overload, making the muscle contraction too fast and relaxation time too short, while the local metabolites lactic acid increases, muscle contraction and relaxation will be difficult to get coordinated, thus causing muscle cramps.

Exercise action is not standard caused by

The movement in the sport is not standard, it will make the body movement is not coordinated, in the force or wrong posture, may exceed the normal range of muscle activity, resulting in muscle strain, muscle cramps occur.

Exercise sweating too much caused by

When the amount of exercise leads to sweating, if the salt is not replenished in time, it will lead to a large loss of fluid and electrolytes in the body, and the accumulation of metabolic waste in the body will easily make the local blood circulation in the muscles poor, and muscle cramps will also occur.

How to do muscle cramps in sports

Calcium supplementation

The muscle cramps that occur in sports are often due to a lack of calcium, so you can eat more calcium-rich foods like eggs, tofu products, dairy products, and shrimp.

Replenish light salt water

When exercising, you can add some light salt water in moderation to avoid the loss of fluid and electrolytes during exercise due to the lack of timely salt supplementation, which can lead to local blood loss and muscle cramps.

Apply hot compresses

When muscle cramps occur in sports, you can apply heat to the muscle cramp area. In the hot towel on the cramped parts of the hot compress at the same time, can be accompanied by appropriate massage, can relieve the symptoms of cramps.

Rubbing

For the cramped area, you can perform a simple rubbing action to help relax the muscles, promote blood circulation and relieve the discomfort of cramps. For example, if you have a calf cramp, you can use your thumbs to feel the main root of the hard, protruding muscles on either side of the back of the knee fossa, and then apply strong pressure to the area. The excited nerves will be calmed down, the cramps will stop and the severe pain will disappear.

Stop exercising

In case of muscle cramps, it is best to stop the exercise in progress to avoid more pain in the cramped area.