When outdoor sports cramps, how to prevent and treat?

When outdoor sports cramps, how to prevent and treat?

In outdoor sports,

Cramps are a common phenomenon.

I believe many people who like outdoor sports have experienced cramps.

It's worth remembering.

Cramps at critical times can be deadly.

Like swimming, hiking, diving.

So, learn how to handle cramps correctly and avoid them.

It's a very important outdoor survival skill.

What is cramping?

A cramp is a muscle cramp, a phenomenon in which a muscle in one part of the body spontaneously contracts forcefully and cannot relax quickly.

The most common areas of cramps are the posterior side of the calf, the posterior side of the thigh, and the anterior side of the thigh.In addition, 

small muscles, including feet, fingers, arms, abdomen, and even between the ribs, can develop cramps.

Terminal cramping

When a muscle cramps, the whole muscle becomes hard, and sometimes it can even be seen to twitch under the skin.

Muscle cramps can disappear within seconds or last more than 15 minutes.If the original exercise is not handled in time or interrupted, 

it may happen again and again in a short time.

What is the cause of the cramp?

1.Lack of adequate stretching before exercise

2.Muscles are tired from overuse

3.Exercise in too hot a climate

4.The ambient temperature changes suddenly

5.Too much water is lost

6. Electrolyte imbalance

7.Bad posture

8.You're too nervous

9. Unbalanced diet, side effects of drugs, etc

• How to handle when cramp?

Excessive exercise or poor posture during mountaineering causes poor muscle coordination, 

or due to cold during or after mountaineering, or due to a large amount of salt loss in the body, 

muscle suddenly produces involuntary contraction.

Emergency treatment: pull the muscle in the affected area, straighten the affected area, 

gently massage the muscle in the affected area, replenish water and salt, and rest until the affected area feels comfortable.

When riding fast, it is easy to cause cramps. When you feel signs, you should slow down and get off as soon as possible.

The convulsive hand clenched its fist, then stretched it open, repeating the movement until it healed.

The uncramped hand presses the convulsed palm forward, then releases it and repeats until it recovers.

The convulsive hand clenches a fist, bends the forearm over the shoulder, then reaches out the hand and repeats the movement until recovery.

Usher toe: hold the affected toe in your hand, pull back, and repeat until you recover.

The other hand presses down on the knee to straighten the leg and repeat until recovery.

The thighs: bend the thighs and knees to the front of the abdomen, embrace with both hands, release and straighten the legs, and repeat until recovery.

When cramps occur during cycling, except for emergency treatment, at least a few days of hot compress and smear massage should be applied after returning home, 

otherwise cramps will easily occur again.

In sports, especially when swimming, once the occurrence of calf cramps, do not panic, 

or because of improper handling of cramps more severe, or even cause drowning accidents.

At this point should immediately put away the leg cramps, the other leg and two arms of the water, swim ashore to rest.

If can float water, can float on the water level, bend the leg that cramps, rest for a while, wait for cramp to stop, come ashore immediately.

Or breathe in, and sink into the water, and hold the thumbling toe on the side of the cramp with your hand, and bend it as hard as you can.

Then sink into the water and repeat.After repeated several times, the cramp can be relieved, and then quickly swim ashore to rest;

When swimming to the shore, do not avoid the side of the leg that cramps excessive force, lest again cramp.

In other sports in the occurrence of calf cramps, should immediately in situ rest.

In daily life, leg cramps often occur, and the following two methods can quickly relieve pain:

Method 1: change to a sitting position, straighten the leg that cramps, clench the forefoot with the hand, endure the sharp pain, 

rotate the ankle joint of the leg that cramps to the outside side, the sharp pain stops.Keep your movements consistent as you rotate, 

and do it all in one breath for a week without pausing.When rotating, if left leg, press counterclockwise direction;If the right leg is like this, 

press clockwise.If someone helps, it should be treated face to face and the rotation direction of the ankle joint remains unchanged.

Use force when rotating, and keep your feet up to the maximum.

Press the cephalic nerve root of calf gastrocnemius muscle.On both sides of the medial side of the knee, 

there is the attachment point of the head of the gastrocnemius, and the nerve root trunk leading to the gastrocnemius is in there.

When crus cramps, grope with the thumb the main root of both sides hard and protuberant muscle, press this place with strong force next, 

the nerve that dominant excitatory can calm down, cramp stops, severe pain disappears.

In addition, you can also quickly pinch and compress the mandibular fossa of the hand (i.e. the middle notch of the arm tiger mouth, 

the first metacarpal bone and the second metacarpal bone) and the mandibular fossa of the upper lip (i.e. the middle and upper part of the upper lip).

After 20 to 30 seconds of pinching, the pain is relieved, the muscles relax, and the efficiency is up to 90%.

It's better if you apply it with a hot towel and massage it with your hands.

• Prevention of cramps:

• 
  

• 1. Strengthen the "tendons" in > and > exercises before and after exercise.

• 2.During exercise, water can be supplemented with sodium (salt) and electrolytic water to balance the body's sodium and potassium.

• Drinking sports drinks such as baoliangli can supplement sodium and electrolytic water at the same time.

• It can also help the stomach and intestines absorb water quickly and reduce the weight burden of the stomach and intestines.

• Eating fruit with salt will not only help you eat it better, but also help you balance potassium.

Proper and gradual exercise.

A cramp is a physical warning

The current amount of exercise has exceeded our ability.

That is to say, we usually do not enough exercise, but more exercise.

When cramps occur in outdoor sports

Except after the above emergency treatment

Go home to have a few days of hot compress and massage at least, otherwise cramps will be easy to resend.