How to prevent and avoid cramps (cramps)

How best to limit cramps (cramps) - Cramps (also known as cramps), pain caused by the shrinkage, usually muscle contraction, possibly due to cold or active overexertion, declining health or poisoning.


cramps (muscle cramps) may occur at any age but tends to increase with older age. Many elderly (NCT) coal cramps at night affect sleep. According to statistics, around one third of people over age 60 and half of people aged 80 and older often cramps, especially at night. In it, the cramps 3 times / week proportion of 4/10, even some cramps every day.

The cramps derived from such causes is

- due to lack of calcium, magnesium and potassium: the cause of this is common in pregnancy and lactation or in young adults (due to insufficient dietary substances). With this cause just Supplementation on the are. Note, should supplement each in turn. For example, if the lack of both calcium and magnesium, the magnesium supplement before and after because calcium supplement reduced calcium absorption mangesium. In addition, also due to cramps lactic acid accumulation (because overuse, because lack of water or by using drugs makes metabolic disorders).

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- Since the aging nervous system, musculature or vasculature: this common cause out with older people. In older people, the cause of this comes with the above reasons (because the absorption of substances on the decline). How to fix that has added calcium, magnesium, kailum has added the benefit of the neuromuscular system and circulatory system. Most common are vitamins B1, drink, or high doses of vitamin B6 (available in the Members coordinated magnesium B6).

- Do overactive muscles of the nervous system: for example, intense training forever in a position, in a condition different from the normal compulsory (such as sudden cold). This happens with the operation ofng staff and how they treat cramps are also different: It takes time to do stretching for 5-10 minutes before the start, giving fitted correctly (use appropriate footwear), using enough water (dehydration will cause lactic acid accumulation). When swimming or cramps in the toes (should start to warm, to the water slowly by bradykinesia).

When cramps, then stop working, if possible stretching for 15-20 seconds until the muscles relax completely. After cramps should take about 1 hour to exercise muscles and central nervous system fully recovers. Rub oil, heat cramps zone in minutes to provide relaxation. Of course, athletes also need to take a supplement or eat enough calcium, magnesium, vitamins such as the above case and the need for athletes is always higher.

A commonly used medication cramps are durable and vasodilatory drugs. They were used to make the blood circulation and provide enough material for muscles and nervous system such as cyclo-3 fort (including High alculeatus + hesperdin methyl chacol Ruscus and Vitamin C) or other types benzequerein. Hard drug use, there should be directed by a physician.

expression when cramps

When cramps if touched will see muscle spasticity a local and limb pain can not move for a few seconds time period or a few minutes, sometimes longer, but then symptoms ê hurts or can last all day or several days. The majority of cases are benign and cramps are symptoms alone. If cramps accompanied by other symptoms such as eating more, crave sweet (confectionery), drink more, frequent urination, fatigue, fear of cold, weight gain, pale skin, pale or leg pain when walking on a short distance, it is necessary to health facilities for medical eligibility, should not be subjective, despised, precautions have certain underlying diseases (eg, leg artery, complications of diabetes ).


how to manage if cramps

Once cramps should seek ways to make the phenomenon that reduces or mLand travel would otherwise be very painful, very uncomfortable, even dangerous. When cramping in the leg muscles need to stretch their legs and gently bend the toes back, thrusts a hand on the heel. New time can apply increased pain but then the pain will be reduced by the end of contraction, blood circulation back again. Upon the expiry of the phenomenon of cramps should gently massage the muscles just hard edges to the active blood circulation back to avoid recurrent cramps. At cramps, if conditions can rub skin oils and body heat or cold compress with ice or warm bath bag for easier blood flow. Also try to stand up or swaying feet away ...

Food people eat cramps

1. Mussel porridge:

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River Hen 1.5kg, 100g rice, lemon spices, chili. Mussels boiled, peeled water and meat. Mussel broth and cook the rice porridge, mussel meat seasoning mix. Then fragrant fat astronauts, the mussel meat in salted fish fried with spices cooked. Wait when cooked porridge, for this to stir fried dishes is, add lemon herb eaten hot peppers. A-week from 3-4 times. Uses: cool mussel meat, add sound effects, providing some micronutrients necessary for the body, primarily of calcium and zinc. Re-establish and perfect the process of nerve conduction, muscle function stability, thereby effectively worth preventing muscle spasms, cramps.

2. Porridge chicken legs + herbs:


3 Double Chicken legs (6 pieces), rice 100g, royal period, comparable rules, your room each 15g ginseng, just enough spice. Chicken feet and nine gold is aromatic. Imperial period, of rules, entered the room ginseng pour warm decoction for technical boil, drop leach residues. Rice, medicine water, stewed chicken feet together into the cooked porridge, eat spicy hot spring onion. Utility: additional blood, increasing their strength and function of muscles, suitable for poor health, weight or body shaking and vibrating, muscle contraction, chwet drawn, eating less, reduced working capacity.

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[ br] what to do to prevent cramps?

to prevent cramps, should exercise regularly, regular blood circulation. Should mobilize the muscles gently, especially in the evening before bedtime. Every day should be like walking collective advocacy, collective muscle massage, stretching and rotating wrist, ankle several times.

Everyday can set an exercise bike or stretches muscles leg for several minutes before sleep. Do not shower when the water is too cold, especially in the sea bath, cold water pool. When working hard, sweating more needed to be supplemented with mixed salt water (preferably supplemented oresol solution).

should drink sufficient amounts of water in a day / night (over 1, 5-2 liters). Eat plenty of vegetables in every meal, every meal should include fruits such as bananas, apricots, dates, raisins, beans, cabbage, oranges, tomatoes, papaya, mango, durian, pomegranate, pear. If you have diabetes, osteoporosis, thyroid disease, metabolic disorders, neurological disorders plant, anemia specialist should be examined and treated early.

Han Ha