Reduce the risk of "cramps" with exercise. "calf muscles"
A "cramp" is definedทางเข้าslotxoas a sudden contraction or contraction of pain and stiffness in the muscles. with pain or soreness in the muscles that cause spasms It usually occurs while exercising, walking, or while sitting or lying down for long periods of time.
Causes of cramps can be caused by a number of reasons, including:
1. Dehydration
2. Electrolyte imbalance, especially sodium and potassium.
3. Muscle weakness or injury
4. The muscles lack flexibility. Tense muscles tend to cramp frequently.
5. Muscles that are weak, if working hard will cause frequent cramping.
6. Muscular ischemia If you exercise hard without warming up
It can be seen that one of the causes of cramps is muscle weakness. The muscles are less flexible. Muscles lacking blood supply while having a lot of exercise. comes from the muscles that are not strong or less strength and will find that cramping occurs more often at "calf muscles"
How to exercise the calf muscles to be strong
Bodyweight Calf Raise
Stand straight with your feet shoulder width apart. Face the wall and put your hands on it. tiptoe to heel gradually lift off the floor Highest until you feel tightness in the calf muscles. after that gradually Lower your heels so your heels don't touch the floor. Do 12 reps, 3 rounds.
Dumbbell Calf Raise
Stand straight, feet shoulder-width apart. Take a plank about 2-3 inches thick and place it on your toes. Both hands hold dumbbells.
Start by contracting the calf muscles on your tiptoe to lift your heel all the way up and tighten the calf muscles. after that gradually Lower your heels until they touch the floor. To return to starting position, do 12 reps, 3 rounds.
After strength training, don't forget to stretch the calf muscles as well so that you can reduce the tension and contraction of the muscles. Let's go.
Stretching the calf muscles by pushing the wall
- Stand near a wall with both arms stretched and pushed against the wall. with one foot in front of the other The front knee is slightly bent.
- Extend the back leg so that the knee is in line with the heel touching the floor. Then lean forward slightly toward the wall to make the back calf feel tight.
- Hold for 20-30 seconds, then switch legs. and repeat a total of 3 times.
Calf stretching posture by standing on the steps.
- stand on the steps By standing with your feet resting on the edge of the stairs. Place one heel on the floor of the stairs. Then bend the ankle of the other leg, leaving the heel down as much as possible until you feel tightness in the calf.
- Hold for 20-30 seconds, then repeat on the other side. Do alternating 3 times total.
If the symptoms are still not relieved, you should see a doctor. You should not buy medicines and take them yourself because they can be dangerous.