Leg cramps are a common phenomenon in daily life, especially when sleeping at night. The pain caused by leg cramps can wake people up quickly. Many people believe that leg cramps are caused by calcium deficiency. However, is this really the case? In fact, there are many reasons for leg cramps. Let's take a look one by one.
Causes of leg cramps
1. Cold stimulation
The cold stimulation from the external environment, such as low room temperature at night in winter, thin blankets or exposed legs and feet when sleeping. Poor sleeping posture, such as lying on one's back for a long time, causing the blanket to press on the feet, or lying on one's stomach for a long time, causing the feet to press against the bed, can force certain muscles in the calf to be in a relaxed state for a long time, leading to "passive cramps" in the muscles.
2. Excessive fatigue
Fatigue, lack of sleep or excessive sleep can lead to the accumulation of acidic metabolites in certain areas, which can cause muscle spasms. For example, walking or exercising for too long can cause excessive fatigue in the lower limbs, or lack of rest and sleep, which can lead to lactic acid accumulation. Excessive sleep and rest can slow down blood circulation, leading to carbon dioxide accumulation, etc.
3. Calcium deficiency
Calcium ions play an important role in the process of muscle contraction. When the concentration of calcium ions in the blood is too low, the muscles are easily excited and spasm. Adolescents grow rapidly and are prone to calcium deficiency, so leg cramps often occur. Elderly women experience a decline in estrogen and osteoporosis, which can lower blood calcium levels and increase muscle stress, leading to frequent spasms.
Methods to relieve leg cramps
1. Immediately put your feet on the ground
Leg cramps often occur when sleeping at night. Once a cramp occurs, you may consider getting out of bed immediately, stand with your heels on the ground for a while, or when lying flat, press your heels against the wall.
2. Stretch the leg
Use your hands or directly pull up the toes, lift up the arch of the foot, straighten the joints, and relax the leg. Grab the big toe of the cramping leg with your hand, pull the sole of the foot in the opposite direction, which can stretch the gastrocnemius muscle, and then extend the leg forcefully to relieve the leg cramp.
3. Massage and hot compress
Gently massage the cramping area to relieve discomfort. If the cramp lasts too long and causes muscle soreness, you can choose to apply heat or soak in hot water. Apply a hot towel or hot water bag to the calf, which can promote blood circulation in the muscles, relieve spasms, and then massage the calf back and forth.
Prevention of leg cramps
1. Supplement calcium
Due to the decline in gastrointestinal function in the elderly, their ability to absorb calcium decreases. Therefore, calcium supplements should be considered. In addition to medication, it is recommended to supplement various essential nutrients from the diet. For example, drinking milk and soy milk can supplement calcium, and eating vegetables and fruits can supplement various trace elements.
2. Exercise regularly
It is important to strengthen physical exercise and fully warm up before exercising to promote smooth blood circulation in the lower limbs. By participating in various intense sports or competitions, leg cramps can be avoided.
3. Pay attention to keep warm
Pay attention to keeping warm and prevent local muscles from getting cold, especially for those who experience cramps at night. In cold winter, it is important to keep warm. Stretching the muscles before sleeping, especially the muscles that are prone to cramps, can also be helpful.
4. Avoid fatigue
Avoid excessive exercise beyond normal levels, especially avoid walking for a long time. If the amount of exercise increases, soaking the feet in hot water before sleeping can promote lactic acid absorption and reduce the possibility of cramps at night.
