Muscle overwork is the main cause of cramps. Therefore, if you want to avoid cramps at this time, the answer is clear: relax yourself, especially when trying new activities. For example, when you start practicing water skiing, don't drive on the lake for three or four hours at once. When you are just learning to swim, don't swim for too long. Instead, Dr. Sikotti suggested that you should gradually increase your exercise time. He said:? If you want to practice running 3 miles, run half a mile at first, then increase it to 3/4 miles, and finally run 3 miles, so that your muscles can gradually adapt and resist minor injuries caused by sports.
stretching
Stretching for 5 minutes before and after exercise helps to eliminate muscle tension and effectively prevent muscle cramps. Here is a way to stretch the most flexible part of the calf. Stand a few feet away from the wall, lean forward, press the wall with your hands, with your left foot in front and your right foot behind, slightly bend your left knee, straighten your right leg, and press your right heel hard until you are satisfied. Hold on for five seconds and relax. Repeat 5 times, then change legs and repeat stretching.
3. Drink plenty of water before exercise
Another main cause of cramps is drinking too little water during exercise. Molnar, MD, is an expert in sports medicine at the California Plastic Surgery Center. He said:? If you wait until you are thirsty, your body will be dehydrated. ? Therefore, in order to prevent dehydration, drink water properly before swimming.
reduce smoking
Dr. Misky is an exercise physiologist at Indiana University in Indianapolis. He once said: If you are a heavy smoker, you are more prone to muscle spasms. Nicotine can block the blood supply to muscles, which can lead to cramps.
5. Avoid drinking and exercising.
Medical experts believe that drinking at night can easily lead to dehydration the next day. If you drink too much the night before, you will get cramps when you swim the next day. Because there is less electrolyte in the human body at this time, the electrolyte is responsible for transmitting electrical pulses to nerve endings and giving instructions for muscle contraction and relaxation.