Before the game was too excited to sleep at night, rushed to the starting point after breakfast. Although I was a bit tired but in good spirits, I rushed out like everyone else after the gun and suddenly felt stomach pain for 5 km. Relaxed for a while until 20 kilometers I do not know why both sides of the abdomen began to alternate pain, forked the waist and braced down. At last I felt everything was normal, but when I reached 35 kilometers, my calf began to cramp, I was in pain and I was hit by a wall. PB is hopeless. It feels lucky to finish.
Some or all of the above scenarios may have happened to you.
Cramping is not an injury or a psychological trauma. It is a true reflection of the body's ability to bear. In running, cramps disturb us all. Compared to a long finish, short cramps are enough to knock you down.
For runners, cramps are a curse. Newcomers may encounter continuous blows in the game. Even experienced veterans will encounter cramps on the road to self-challenging.
Today we will discuss the types and causes of cramps and how we should deal with cramps.
Type of cramp
Repeated movements will make the muscles feel tired and weak, so we may have muscle spasms in every part of our body.
During the running process, there are mainly the following areas where cramps may occur:
01 body side
This mainly refers to the colic on both sides of the lower abdomen. Coach Jeff Galloway said that lateral cramps are a warning sign that reminds you of the wrong way to breathe. Short breathing patterns or excessive exercise intensity can make the diaphragm between the chest and abdomen unable to adapt, resulting in diaphragmatic cramps and pain in the left lower quadrant.
Pete Mccall, an exercise physiologist, believes that imbalances in electrolytes (calcium, potassium, sodium, etc.) in the blood are also responsible for lateral cramping.
02 Stomach
Improper breathing patterns can also cause stomach spasms, but pre-exercise diets can also have an effect. Galloway said: "If you eat too much fluid or food in the stomach, your breathing will be short." In this regard McCall believes that the electrolyte imbalance in the body may also cause stomach spasms.
03 Limbs Muscles
Usually our calf and thigh muscle cramps are due to dehydration, while the stiffness of the upper arm muscles may be due to excessive repetition of the swing arm, and the same posture is maintained for too long so that the arms, fingers, etc. do not get extended rest. Tension is also another cause of muscle cramps.
04 Abdominal cramps
After intense exercise, when you bend over to take off your shoes or change clothes, you will find that the abdominal muscles are stiff. Although the pain is very weak but you feel uncontrollable, this is because the muscles are too tired and the continuous high-intensity exercise makes the abdominal muscles. It takes a break to recover.
Causes of cramps
Through the phenomenon of cramps appearing in different parts, we can roughly judge why cramps occur. There are roughly the following factors:
01 muscles contract too quickly
In strenuous exercise, the whole body is in a state of tension, and the leg muscles shrink much faster than usual. On the other hand, the time for relaxation is too short, the local metabolites of lactic acid increase, and the contraction and relaxation of muscles are difficult to coordinate, causing calf and Thigh muscles spasm. Do not start too fast at the start, because many times the body side squats happen.
02 Excessive sweating and dehydration
The dehydration we usually say, in fact, there is a layer of meaning is the lack of electrolytes. Long time of exercise, large amount of exercise, sweat will discharge the body's water and electrolytes together. Electrolyte imbalance, affecting the blood circulation in the body, leads to the accumulation of metabolic waste, and therefore prone to spasm.
03 Excessive fatigue
On the one hand, lack of rest before the game makes it difficult for the body to adapt to the current exercise intensity. On the other hand, exercise intensity and excessive exercise also allow muscles to remember this "repetition". When it fatigues to a certain degree, it will happen.
04 Low outside temperature
In a cold environment, if the warm-up is not enough, the brain will frequently start muscle contraction to generate heat, and if the muscles are overwhelmed, muscle cramps will appear. Rain, snow, and windy weather can also cause the body temperature to become much lower. Diastolic muscles suddenly contract due to this cold stimulus, causing cramps.
05 Wear tight
For example, sticking muscles on the legs and wearing compression tights restrict blood circulation in the leg muscles, and metabolic wastes cannot be transported in time. Another example is the use of off-road bags, arm bags and other objects too tight, limiting the smooth entry of blood into the muscles, but also easily lead to cramps.
In addition, improper breathing patterns, improper diet, and anxiety can also cause cramps. Therefore, it is difficult for us to define whether a specific factor has caused cramps, and it is more likely that the possibility of cramps is reversed from the site of cramps, and the possibility of cramps can be prevented or delayed by training muscles.
Tensile and recovery when cramping
Having experienced cramps during the game, it is likely that we will be told to eat bananas, drink sports drinks, make salt pills, apply ice, use point sprays, adjust breathing, reduce speed or walk for a while, and even enthusiastic runners will come forward to help. Stretching. It is true that these all contribute to recovery, but we must also constantly understand our own physical changes and take the initiative to do something when we cramp.
01 abdominal pain
After cramping, adjusting according to the above strategy may disappear after some time. If you have abdominal pain, press with your hand, take a deep breath and lower the pace, and stop the cramps with a little persistence. However, if you feel unable to continue, avoid emergency stop and slow down slowly to the side of the road. The simplest and straightforward method is to continue to pull the muscles in reverse until pain disappears.
02 Calf or toe cramps
Most of the leg cramps occur in the gastrocnemius muscles. At this time, you can use the same side of the palm of your hand to press on the knees of the cramps and pull the other hand to force the gastrocnemius muscles to stretch as far as possible, then massaging them until they recover.
Toe cramps, you can hold the toe of the cramp in your hand, use force to stretch in the opposite direction, or apply the toe of the cramp to the heel of the other foot, and then press the toe with the heel.
03 Thigh cramps
The thighs of the cramps are at right angles to the body and bend the knee joints. Then they hold the lower legs with both hands and force it to stick on the thighs and make a quivering motion. Then straighten forward. Some people like to stand and stretch their quadriceps, but because the hips are not straight they cannot fully extend to the quadriceps in front of the thighs.
When the back of the thigh cramps, try to close the leg to the face, the body stays bent but keep the knee straight, so that the back of the thigh can stretch.
04 Upper limb cramps
When the arm cramps, bend the elbow so that the forearm close to the upper arm, and then straighten out; when the palm cramps, the fingers cross, invert the palm outward force, or one hand holding the palm of the cramps to force the fingers back; finger cramps At that time, make a fist with force, then open it quickly, and then press your finger back, so do it repeatedly until it is restored.
05 ice after exercise
The domestic marathon began to be popular and provided players with services such as stretching and ice-packing after the game. An ice pack was attached to the legs of the cramps. This helped the contraction of local blood vessels, blocking the conduction of pain nerves and producing effective analgesic effects.
Jeff Galloway: If you have side or stomach cramps while running, you should slow down and walk for a while. Using the deep breath of the lower lungs while walking, for 2-4 minutes, the situation will improve. And for stomach cramps, it's normal to take a nap so that the gas can be discharged to ease the cramps.
Pete McCall: When you have muscle spasms, you should stop exercising, take a break, add water, and drink some sports drinks. It will allow the body's electrolytes to rebalance.
Whether it is training or competition, cramps are an unforgettable experience. Perhaps it is because of it that every journey has become so unforgettable and precious. Cramping does not knock people down, but when you experience it, you know how to deal with them calmly.
As the fat bear's "wake up in the dark" said in the book: a bright red sunset, slowly falling down, heaven and earth are silent, silent. In my 10th year of running to explore this world, I stood up again from my own ruins.
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