腿抽筋,学名叫做‘肌肉痉挛’。腿抽筋发作的时候疼痛难捱。腿抽筋是肌肉自发的强制性收缩,可以发生的腿部的任何部位。但幸运的是这种痉挛通常只持续几分钟。本文会为会提供一些方法让你尽快摆脱腿抽筋。
步骤
下载PDF文件
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按摩肌肉。沿着肌肉部位轻轻地上下揉一揉。
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伸展痉挛的肌肉。这能有效缓解痉挛,让肌肉放松下来。
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伸展你的股四头肌—位于大腿上部的肌肉。抓住你的鞋子,向后向上往臀部提拉。不要过度用力,以免给肌肉造成压力。保持这个姿势大概15答到30秒然后慢慢地放下。每天重复拉伸几次。
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拉伸小腿肌肉—位于小腿部位的肌肉。双手放在墙上,抽筋的那只腿直直地向后伸。另一条腿弯曲,双脚平放在地面上。
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- 后面的一只脚平放在地面上,身体向墙靠近,两只脚的脚踝弯曲,此时你应该会感觉到你的小腿筋肉收紧。不要用力过猛,轻轻地拉伸是关键。
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- 一开始的时候慢慢地拉伸,可能你还是会感觉到疼,但是应该会慢慢感觉到痉挛得到了缓解,慢慢就不疼了。几秒钟后,将抽筋的那条腿再往后伸一点,但不要勉强。保持放松的状态。
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用冰块敷一敷抽筋的部位。不要热敷,热度会导致血液大量地流向抽筋的部位。抽筋起初就是由于血液流量过多造成的。
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慢慢地走几步,但不要勉强,这样会使痉挛变本加厉的。
方法 1 的 1:
预防复发
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吃香蕉。香蕉中含有的钾元素有助于舒缓肌肉酸痛。
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大量地喝水。喝水总是有益健康的。尤其是如果你经常运动,更要大量的喝水。
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补充维生素。除了吃香蕉之外,可以多吃一些富含镁和维生素E的食物和补品。
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运动之前一定要先热身。先做一做伸展,保持肌肉放松。
小提示
- 经常拉伸一下肌肉但不要用力过猛。
- 多吃富含钾元素的食物,比如香蕉。
- 用冰敷痉挛部位。
- 一款叫做Pickle juice的运动饮料比香蕉起效还快。
警告
- 拉伸时要不勉强自己。
- 不要热敷,热度会导致血液大量地流向问题不问。抽筋起初就是由于血液流量过多造成的。
你需要准备
来源与引文