Cramps during exercise are very common, because the muscles over-contract and fail to relax after prolonged exercise, resulting in a painful feeling. What should we do if we encounter cramp? Is there any way to avoid it?
How To Deal With Cramps?
Relax the over-contracted muscle
First relax the cramped limb as much as possible, and then slowly stretch the cramped muscle. Pain is unavoidable during the process. The purpose is to relax the over-contracted muscle again. Remember not to stretch the cramped muscle too hard, as this will only strain the cramped muscle and cause more serious injury. For more research click here.
The most common areas for cramping include the muscles in the front and back of the thigh and calf. If the muscle cramp in the back of the thigh, the injured person can lie down on the ground, and another person can slowly raise the cramped foot. If the muscles in the front of the thighs cramp, you should lie on your stomach first, then bend your knees. If it’s a calf cramp, stand with one foot in front and the affected foot behind, and move your body’s weight forward with the soles of your feet on the ground as a guideline. Remember to do all stretches slowly and for a period of time before relaxing.
Rubbing massage to promote blood circulation
When the cramped muscles relax a little, rubbing massage can be done to help the contracted muscles further relax and promote blood circulation. Exercise should be stopped after cramping to avoid further cramping. Cold compresses can be applied if the pain persists. The soreness may last for 1 to 2 days, and you can continue to stretch the affected muscles and apply a cold or hot pad to the sore area. For more health tips visit our site ArticlesHubs.
Cramp during exercise indicate insufficient muscle endurance, so muscle exercise should be strengthened at ordinary times. In addition, having enough stretching exercises during warm-up will help to avoid cramps.
This article is reviewed by the consultant doctor of this site. May you can see about Treatment and Prevention of Ankle Sprain .