Playing ball calf cramps how to solve

Ball games are the most common and popular sports in our lives, whether it is playing basketball, soccer or badminton. However, in the process of playing ball, there are often one or another physical discomfort, of which leg cramps is one of the most common. So what is the reason for playing ball calf cramps? What should I do if I have leg cramps?

Reasons for playing ball calf cramps

Did not do warm-up exercises

Before playing ball, did not do a good job of warm-up exercises, so that the calf muscles can not adapt to the state of movement, there may be gastrocnemius spasm of the calf belly, so that the phenomenon of calf cramps.

Exercise intensity is too large

In playing ball, especially playing basketball, because of the intensity is too large, the whole body muscle tension, leg muscles will be followed by contraction too fast, there is not enough time to relax, the local metabolites lactic acid increased, muscle contraction and relaxation is difficult to coordinate, will cause calf muscle cramps.

Excessive sweating

Playing ball, due to excessive sweating, and not timely replenishment of water and salt, will lead to a large loss of body fluid and electrolytes, the body will continue to accumulate metabolic waste, leg muscles can not carry out normal blood circulation, thus triggering the phenomenon of calf cramps.

Calcium deficiency

Calcium deficiency is a relatively common cause of leg cramps. In the process of muscle contraction, calcium ions play a relatively important role. When the concentration of calcium ions in the body's blood is too low, the muscles will easily become excited and cramps will occur.

What to do about calf cramps when playing football

Stop playing ball sports

After the situation of leg cramps, you should stop playing ball sports, you can take the following ways to deal with cramps. 1, in the case of leg cramps while playing ball, you should immediately stop the sport, you can hold the wall or fixed objects, try to use the other leg without cramps under pressure, and cramps this leg gently point the ground, slowly or even cramps leg then bend again, try several times, can help relieve the symptoms of cramps. 2, if the cramp has been sitting down, no need to rush to stand up, straighten the leg where the cramp appears, clasp the toes with both hands and let the leg slowly straighten. 3, when the cramp, sit down or lie flat, do not move the cramped leg, keep the posture and wait for a while. This way is to wait for the symptoms of cramps to disappear. 4, when playing, usually with a partner, you can let others help stretch the legs to relieve cramp symptoms.

Replenish light salt water

It is important to replenish light salt water in time when playing ball. If there is cramp in the leg, you should also pay attention to light salt water replenishment, which can relieve the leg cramps caused by excessive loss of water and electrolytes in the body.

Leg rubbing

A simple massage of the legs can help relax the leg muscles, promote blood circulation and relieve the discomfort of leg cramps. Specifically, you can try to use your fingers to press on the commission point (the center point of the depression behind the knee), the Chengzhi point (the highest point of the muscles at the back of the calf), and the Chengshan point (the bifurcation of the muscles at the back of the calf); and you can also rub the calf triceps with both hands quickly, or use your hands to press and lightly snap the calf muscles, which can help relieve muscle cramps.

Hot compresses on the legs

If you have calf cramps after playing ball, you can use a hot towel or hot water bag on your leg belly, which can promote blood circulation in the leg muscles and relieve muscle cramps.

Perform foot soak

Playing ball cramp phenomenon, you can soak feet, soak feet with warm water about 40 degrees Celsius, soak to the ankle is appropriate, and so the water is cold, and then pour in hot water to maintain the water temperature, soaking time for 15-20 minutes is good, can play a role in promoting peripheral blood circulation, soothe tendons and blood, relieve cramps.

Calcium supplementation

Many people with calf cramps are caused by a lack of calcium, so in general, you should add more calcium-rich foods like eggs, shrimp, tofu products, etc.