Many people experience cramps in different cases. Both sitting in the same position for a long time Exercising without sufficient body flexibility Including very cold weather.
Coach Wit, public health expert (Sports Science) from the โปรโมชั่น ufabet Department of Health came to advise on the issue of cramps. For people who may have this problem in the future You can prevent and correct symptoms yourself.
What is cramping?
A cramp is a contraction that causes muscles to ache and become hard. which will happen suddenly which we cannot force Sometimes there may be pain or pain in the muscles that are contracted. This cramp can occur in any muscle in the body. And it can happen to just one muscle or several muscles at the same time.
“Camps” can occur at many different times. Even when it shouldn’t happen. Until it can bring danger to us, such as when swimming, running, exercising, playing sports, caused by acute muscle contractions. Some people may experience leg cramps while sleeping at night and wake them up. Also known as night cramps. This usually occurs in the leg muscles and is more common in middle-aged and elderly people. Some cases occur on the back or abdomen.
The cramps only last for a period of time. Leave it for a while, within 2-15 minutes the symptoms will improve. In some cases, the pain may last for days before completely disappearing. Cramps cause movement problems in that area. Therefore, we need to know this symptom including its causes, treatment, and prevention.
Causes of cramps
There are so many different causes of cramps that it’s hard to be careful. Therefore unable to control the occurrence of cramps. The reason for this may be due to
- Tendons and muscles do not stretch often. Therefore causing it to contract or tense easily.
- Neurons and nerves that control muscle contraction and relaxation do not function properly during sleep.
- It can be caused by certain diseases such as liver disease or kidney disease.
- Caused by the use of certain drugs such as diuretics or raloxifene, etc.
- Drinking too little water Causes muscle cells to become dehydrated
- Mineral salts in the body are not balanced. Especially sodium and potassium, including diarrhea, vomiting, excessive sweating.
- hypocalcemia It may often cause cramps.
- During pregnancy, cramps may occur more often. This is because the level of calcium in the blood is low.
- muscle injury It may be caused by an impact during sports.
- Overworking those muscles during physical activity
- Insufficient blood supply to the muscles from heavy exercise or warm-up
- Lying, sitting, or standing in an uncomfortable position for a long time It makes the blood flow uncomfortable.
- People with hardened arteries or narrowed blood vessels Makes the circulatory system poor
How to relieve cramps?
- If cramps occur while exercising or playing sports on land To stretch the muscles Or massage the area with cramps for about 1-2 minutes if the symptoms have not disappeared. Keep massaging gradually.
- If cramps occur while swimming We have to be conscious. Trying to keep ourselves afloat all the time. If cramps occur in the back of your calves face up Use your hands to float in the water. and lift the legs above the water towards the face If cramps occur in the back of the thigh Try to stay in the prone position. and fold the ankles towards the back If you have cramps in your ankles Lie on your back with your feet on the surface of the water and massage or gently rotate your ankles.
- If cramps occur while lying down To stretch your leg muscles By straightening your legs Wiggle your toes up and hold for 5 seconds. Do this 5-10 times, then massage your leg muscles in circular motion until they heal.
- If a pregnant woman experiences cramps Consult the antenatal doctor. So that the doctor can examine and diagnose the cause in detail. and treat This is because cramping can be a sign of a more serious complication.
How to prevent cramps?
- Warm up and stretch your muscles before starting to exercise.
- Drink enough water, at least 8-10 glasses or 2 liters per day.
- Eat foods that contain calcium, potassium, and magnesium, such as fish, milk, spinach, raisins, bananas, etc.
- Drink milk before bed to add calcium to the body. Especially those who have cramps and eat while sleeping at night.
- Lie with your legs elevated by using leg pillows to raise them about 10 centimeters or about 4 inches from the bed.
- Practice clinging to muscles that frequently cramp.
- Be careful when lifting heavy things. or doing activities that use heavy muscles continuously
- Avoid exercise after eating
- Exercise regularly for at least 30-60 minutes a day, 3-5 days a week.
- Get enough sleep, 7-9 hours a day.