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这篇文章的共同创作者是 Francisco Gomez. Francisco Gomez是2011年创立于美国旧金山湾区的FIT Potato Gym的首席教练。作为一名曾经的竞赛型跑者,他如今帮助耐力项目运动员为波士顿马拉松等大型比赛进行训练。Francisco擅长于运动伤害复健、柔韧性训练、马拉松训练和老年健身。他拥有营养学、运动生理学和赛跑专业的理学学士学位。
本文引用了19条参考,详情参见页面底部。
这篇文章已经被读过13,577次。
脚抽筋通常都来得很突然,剧烈的肌肉疼痛会持续大约3分钟。脚和脚趾尤其容易抽筋。脚一整天都承受着身体重量,有时候还要行走、站立或是快速跑动,鞋子可能也不太合脚。这些因素都会导致脚抽筋。你可以用一些方法来迅速止痛,但要是你经常抽筋,那可能还需要再采取一些预防性步骤。继续往下阅读吧!
步骤
- 走一走。当疼痛开始消退时,不妨多走动。[10]
- 继续四处走动,防止肌肉再次抽筋。肌肉抽筋会一直持续,一直到它们完全放松下来为止。[11]
- 你可能需要一直站着和(或)走动至少3分钟或更久,直到抽筋部位放松,不再感到疼痛。[12]
- 转移脚所承受的重量后,要是疼痛再次发作,你需要继续走动。[13]
- 一旦疼痛好转,继续拉伸直肌肉直到它放松。将一条毛巾放在地上,尝试用脚趾夹起毛巾,这样可以拉伸足弓和脚趾。[14]
- 必要时,你可以拉伸小腿肌肉,伸展附着脚后跟的肌肉、肌腱和韧带,进一步缓解疼痛。即使抽筋的不是小腿,控制住最初的疼痛后,伸展小腿肌肉也会有帮助。[15]
- 一只脚平放在地板,离墙壁约4到5步的距离。双手抵着墙壁,脚保持平贴地面,身体慢慢往前倾,直到你感觉小腿肌肉被拉着。保持30秒。当脚或脚趾又要抽筋时,你可以重复上述过程。[16] 像这样做伸展运动时,不管膝盖是挺直还是弯曲都会有好处。不妨两种姿势都尝试,这样小腿前后侧的肌肉都能得到充分伸展。
- 让脚休息。好多原因都会导致脚痛和抽筋,包括受伤或过度使用。[29]广告
- 如果脚一直抽筋,请去看医生。不管你有没有休息和冰敷,只要抽筋和疼痛持续超过两周,都要让医生检查。[64]
- 一只或两只脚一直抽筋可能是你的脚出了问题,或是某些疾病的症状。
- 脚抽筋可能是某种疾病造成的。如果脚一直抽筋,不妨去看医生,让他检查这是不是某种疾病造成的。下面这些疾病可能会引起脚痛和抽筋:[65]
- 体内电解质紊乱。[66]
- 脱水,需要增加水和(或)电解质摄入量。[67]
- 甲状腺疾病。[68]
- 维生素D缺乏症。[69]
- 肾病,包括早期肾病和需要洗肾的晚期肾病。[70]
- 1型和2型糖尿病。[71]
- 周边动脉疾病。[72]
- 类风湿关节炎和骨关节炎。[73]
- 痛风,不会直接引起抽筋,但是会引发严重和剧烈疼痛。[74]
- 冷胁迫或战壕足病,是双脚长时间处于又冷又湿的环境中造成的。即使温度比较温和,比如15摄氏度,但只要一直处于潮湿状态,也有可能引起战壕足病。[75]
- 神经受损,可能是单个神经或一根巨大的神经纤维束受损。[76]
- 脑部疾病,比如帕金森氏症、多发性硬化症、亨丁顿舞蹈症和肌张力障碍。[77]
- 怀孕。孕期任何时候都有可能脚抽筋和疼痛,但最常发生在妊娠后期。[78]
- 检查你吃的药。如果你吃的处方药引起脚抽筋,医生或许能帮你做一些调整。[82]广告
参考
- ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.mayoclinic.org/diseases-conditions/muscle-cramp/basics/definition/CON-20014594?p=1
- ↑ http://www.nlm.nih.gov/medlineplus/ency/article/003193.htm
- ↑ http://www.mayoclinic.org/diseases-conditions/muscle-cramp/basics/definition/CON-20014594?p=1
- ↑ http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent-plantar-fasciitis/img-20008230
- ↑ http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent-plantar-fasciitis/img-20008230
- ↑ http://www.mayoclinic.org/symptoms/night-leg-cramps/basics/definition/sym-20050813
- ↑ http://www.mayoclinic.org/symptoms/night-leg-cramps/basics/definition/sym-20050813
- ↑ http://www.mayoclinic.org/symptoms/night-leg-cramps/basics/definition/sym-20050813
- ↑ http://www.videojug.com/film/how-to-deal-with-foot-cramp
- ↑ http://www.foot-pain-explored.com/foot-cramps.html
- ↑ http://www.foot-pain-explored.com/foot-cramps.html
- ↑ http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent-plantar-fasciitis/img-20008230
- ↑ http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent-plantar-fasciitis/img-20008230
- ↑ http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent-plantar-fasciitis/img-20008230
- ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
- ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
- ↑ https://www.youtube.com/watch?v=MRvu3_8QPsM
- ↑ https://www.youtube.com/watch?v=MRvu3_8QPsM
- ↑ https://www.youtube.com/watch?v=MRvu3_8QPsMplantar-fasciitis/img-20008230
- ↑ https://www.youtube.com/watch?v=MRvu3_8QPsMplantar-fasciitis/img-20008230
- ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
- ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
- ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
- ↑ http://leadingedgephysio.com/2-major-causes-of-heel-pain/
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
- ↑ http://www.apma.org/Learn/FootHealth.cfm?ItemNumber=985
- ↑ http://footankle.com/pdf/Heel%20Pain%20Guide.pdf
- ↑ http://www.feetrelief.com/feetrelief/heel_counter.html
- ↑ http://www.apma.org/Learn/FootHealth.cfm?ItemNumber=985
- ↑ http://www.apma.org/Learn/FootHealth.cfm?ItemNumber=985
- ↑ http://www.apma.org/Learn/FootHealth.cfm?ItemNumber=985
- ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
- ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
- ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
- ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
- ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
- ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
- ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
- ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
- ↑ http://www.footvitals.com/muscles/foot-cramps.html
- ↑ http://www.footvitals.com/muscles/foot-cramps.html
- ↑ http://www.footvitals.com/muscles/foot-cramps.html
- ↑ http://www.footvitals.com/muscles/foot-cramps.html
- ↑ http://www.footvitals.com/muscles/foot-cramps.html
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ http://www.everydayhealth.com/foot-health/foot-pain-can-signal-serious-conditions.aspx
- ↑ http://www.everydayhealth.com/foot-health/foot-pain-can-signal-serious-conditions.aspx
- ↑ http://www.everydayhealth.com/foot-health/foot-pain-can-signal-serious-conditions.aspx
- ↑ http://www.cdc.gov/niosh/topics/coldstress/
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
- ↑ http://www.footvitals.com/muscles/foot-cramps.html
- ↑ http://www.footvitals.com/muscles/foot-cramps.html
- ↑ http://www.footvitals.com/muscles/foot-cramps.html
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