The process of playing basketball, because of its strenuous running or impact, may lead to one or another discomfort, including leg cramps is one of the more common. So how to play basketball leg cramps?
The reasons for playing basketball leg cramps
1, before playing basketball did not do a good job of warm-up exercises, calf muscles can not adapt to the state of movement, there may be calf muscle cramps, which leads to the appearance of calf cramps.
2, playing basketball when the intensity of movement is too large, the body muscles are in a highly tense state, calf muscles will also be contracted too fast, if there is not enough time to relax, the local metabolic products lactic acid will also increase, muscle contraction and relaxation are difficult to coordinate, is also easy to cause calf muscle cramps.
3, playing basketball sweat is relatively large, if not timely replenishment of water and salt, the body will lose a lot of water and salt electrolytes, the body's metabolites will also supplement the accumulation of leg muscles may not be able to carry out normal blood circulation, which will cause calf cramps.
4, itself lack of calcium is the most common cause of leg cramps, calcium ions in the process of muscle contraction is playing a more important role, and when the concentration of calcium ions in the blood is too low, muscle excitement is easy to appear spasms and cramps.
How to play basketball calf cramps
Stop exercising immediately
In the process of playing basketball if there is a leg cramp, to immediately stop the movement, in place for a short rest, rest can pull the cramped parts, or use your thumb to press the cramped parts to stop the pain. You can also use the following ways to relieve cramps.
1, you can hold the wall or fixed objects, try to use the other leg without cramps under pressure, and cramp this leg gently point to the ground, slowly even the cramped leg and then bend, 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, the leg that appeared cramp straight, two hands clasped toes, let the leg slowly straighten.
Cold compress treatment
Calf cramps that occur when playing basketball can be treated with a cold compress within 24 or 48 hours of occurrence to help relieve pain and prevent bleeding and inflammation.
Leg rubbing
Simply massaging and rubbing the legs can help relax the leg muscles, which can promote blood circulation and help relieve the discomfort of leg cramps.
Use your fingers to press on the commission point (the center point of the sunken area behind the knee), the Chengzhi point (the highest point of the muscles at the back of the calf), and the Chengshan point (where the muscles at the back of the calf diverge). Alternatively, rubbing the calf triceps with both hands quickly and pressing and lightly snapping the calf muscles with your hands can also help relieve muscle spasms.
Hot compresses on the legs
After playing basketball with leg cramps, you can use a hot towel or hot water bag on your leg belly after 24 hours to help promote blood circulation in the leg muscles and reduce the discomfort caused by calf cramps.
Soak your feet
Basketball leg cramps, you can use about 40 degrees Celsius warm water soak feet, soaking time in 145-20 minutes is appropriate to promote peripheral blood circulation, soothe the tendons and blood.
Supplementary light salt water
In case of leg cramps in basketball, pay attention to the hydration, it is best to drink light salt water, which can relieve the leg cramps caused by excessive loss of water and electrolytes in the body.
Calcium supplementation
Most people with leg cramps from basketball may be caused by a lack of calcium, so pay attention to supplementing foods with high protein, such as eggs, dairy products, beans, shrimp, etc., which are rich in protein.
How to avoid leg cramps when playing basketball
To prevent leg cramps when playing basketball, you can do this.
1, play basketball before the full warm-up, warm-up is to help stiff joints, muscles get early exercise, into the sports state, and then basketball sports, muscles have been adapted in advance, to a certain extent can avoid the emergence of cramps.
2, play basketball gradually, you can slowly strengthen the intensity of the movement, do not suddenly increase the intensity, which may lead to sudden contraction of calf muscles and cramps occur.
3, playing basketball time to control, generally in about 1 hour, not too long, which can easily lead to excessive muscle fatigue, making too much lactic acid buildup caused by changes in muscle function and cramps.
4, basketball exercise process, to timely hydration, it is best to drink warm water or light salt water.
5, the usual diet can be more protein-rich food intake, like eggs, milk and so on.
