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Cramp (muscle spasm) refers to the abnormal, continuous and irregular tonic contraction of the muscle that should contract normally due to various reasons
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In fact, cramps are also very sour
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Do you have wood? Cramps are strong and weak, lasting from a few seconds to more than ten minutes
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If they are not handled, they will continue to cramp, resulting in muscle stiffness and unbearable pain! Why do muscles contract abnormally? (there are three main reasons) first, there is no sufficient warm-up before exercise, which is easy to happen to people: students who love to be late in yoga class warm-up
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The purpose of warm-up is to improve body temperature, reduce muscle viscosity, and enhance muscle extensibility and muscle elasticity, which is more conducive to normal muscle contraction
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Because the students who love to be late do not go through the full warm-up in the early stage and go directly into the high-intensity yoga practice, they are very prone to cramps
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Prevention: appear in the classroom on time to wait for class, one minute late, one push up penalty, 10 starts, refuse monthly package
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2、 Excessive sweating is easy to lead to electrolyte confusion
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People prone to electrolyte disorder: irregular diet, picky eating and sweating
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In high-intensity yoga practice, in order to maintain normal body temperature, the human body perspires a lot to cool down
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Sweating takes away not only the water in your body, but also the electrolytes (calcium, sodium, potassium, magnesium, iron, etc.) in your body will flow away with the sweat, resulting in the breaking of the electrolyte balance in your body
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Small popular science: scientific research shows that when the human body perspires 1 liter, the body loses about 6 grams of electrolytes, while the human body only obtains about 15 grams of electrolytes after a normal diet every day
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It is not enough to drink water for sweating
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In case of sweating a lot, exercise rehydration must contain electrolytes (calcium, potassium, sodium, etc.) in order to ensure the reasonable hydraulic pressure of the body
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Prevention: please eat normally to ensure food diversity
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People who are prone to sweating bring their own sports drinks
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3、 People prone to excessive exercise and muscle fatigue: new students eager to make rapid progress and become great gods, whose strength exceeds their own limit, are not only easy to cramp, but also easy to get injured, and the effect of practice is not necessarily good
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Prevention: choose the strength suitable for yourself, ensure the correct posture, and have a reasonable rest
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In addition, even if you pay attention to the above situations, it doesn’t mean that you won’t have cramps
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Think of a professional football team, the player who should have cramps still has cramps
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How to deal with cramps? In addition to the above three reasons, muscle cramps are also affected by hormones, brain nerve regulation and other factors
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So don’t panic in case of cramp, and handle it according to the following conditions
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1、 Handle cramps in fingers, palms and forearms
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Close the center of the palm upward and downward
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Hold the cramp finger tip with the other hand and stretch it downward for 20 seconds
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Rest for 10 seconds and continue to repeat
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2、 Handle the cramp in the front of the big arm (biceps brachii), buckle the ten fingers behind the hands, turn the palm outward, and keep the arms too high upward
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3、 Treatment of cramp at the back of the arm (triceps brachii): grasp the shoulder with the finger tip on the cramped side backward, hold the elbow on the cramped side with the other hand, and stretch the elbow backward and upward to relieve it
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4、 Cramp in the front of thigh (quadriceps femoris) bend the knee cramp leg, grasp the instep with your hand, put the heel close to the hip, stretch the muscle in the front of thigh, keep it static for 20 seconds, and repeat after rest
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5、 Treatment of cramp in the back of thigh (biceps femoris): the feet are the same width as the shoulders, the toes are slightly opened, the hands touch the ears, the knees are slightly bent, the back is straight or even reverse arched, the upper body is horizontal down to the limit, and repeat after 10 seconds
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6、 Calf cramp treatment sit on the yoga mat, bend and pull the cramped leg, lift the toes of the cramped leg, let your instep touch the front of the calf and feel the stretch of the back of the calf
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7、 Hip cramp treatment lie on your back on the yoga mat, open your arms, bend your knees, turn the cramped knees to the opposite side, press your shoulders and knees down on the ground as much as possible, and feel the stretching of your hips
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Common cramps in 7 parts and their treatment methods
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If you have cramps in yoga, running and other sports in the future, you can compare and deal with them according to the above situation
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