Outdoor Classroom: Causes and Treatments of Cramps in Cycling Exercise

The most common phenomenon in sports injuries - cramps. When supporting the Athletics Association's marathon at all levels, there were records of handling more than 1,000 cramps. This shows that cramps are common in sports.

What is cramping in the end? A cramp is actually a muscle spasm. It refers to a phenomenon in which the muscles in one part of the body contract involuntarily and cannot relax quickly. The site of cramping occurs most often at the back of the calf, the back of the thigh, and the front of the thigh. In addition, cramps may occur in small muscles that contain feet, fingers, arms, abdomen, and even ribs.

When cramping, the whole muscle becomes stiff, and sometimes you can even see muscle twitching under the skin. Muscle paralysis may disappear after a few seconds, or it may last more than 15 minutes. If it is not dealt with in time or the original movement is interrupted, it may happen again and again in a short time.

The actual cause of cramping during exercise is currently not conclusive, but it is generally believed that this is due to the interaction of many factors.

The phenomenon of cramps and their causes:

1, lack of sufficient stretching exercise before exercise;

2. Muscular fatigue due to excessive use;

3, exercise in too hot climate;

4, the sudden change in ambient temperature;

5, too much water loss;

6, electrolyte imbalance;

7. Incorrect posture of exercise;

8, the mood is too tight;

9, unbalanced diet, drug side effects and so on.

Treatment of cramps:

1, immediately interrupt the ongoing exercise;

2, to a cool and ventilated place, and add water, sports drinks is particularly good;

3, slowly stretch the muscles that are lying, you can also make a moderate massage in the area of ​​cramps;

4, during the treatment, can be supplemented with hyperthermia or cold therapy. Whether it is sports spray or hot and cold packs have a good effect.

Prevention of cramps

In the <warm-up exercises> and <after-operations> before exercise, strengthen the "stretching" movements.

During exercise, the supplement of water can supplement sodium (salt) and electrolyzed water to balance the body's potassium and sodium. Drinking sports drinks, such as treasure minerals, can supplement sodium and electrolyzed water, but also allow the stomach and intestines to quickly absorb water and reduce the weight burden on the stomach and intestines. (In addition to eating salt and fruit, not only is it better to eat, but it also balances potassium.)

Proper and progressive exercise. The cramps are the body warns us that the current exercise has exceeded our ability. In other words, we usually have insufficient exercise and we must practice more. When a cramp occurs during cycling, in addition to the emergency treatment mentioned above, at least a few days after returning home, a hot compress and a massage are applied to push Bishone into dilute, or the cramp will easily recur.

Special reasons for cycling cramps

Gear ratio: The gear ratio <heavy weight> is also one of the causes of cramps. You can try lighter gear ratios (UCI's regulations for juvenile gear ratios, which are lighter than adults, are meant to protect underage development.) A lighter gear ratio and diligent rotation are absolutely correct ideas. In the section of climbing steep slopes or <å·…ç°¸>, lighter gear ratios are used to provide more unexpected advantages. However, the gear ratio <light> may sometimes make you feel impatient. As long as you are not in a hurry, you will gradually realize the benefits of gear ratio.

Improper riding posture: The seat cushion is too low, too forward or too late, it will form a burden on the knee or muscle. There have been cases of rupture of the crus-crossing in the knee. Please use the "three-point adjustment method" to correct the riding posture.

Editor: Zhao Hao

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