镁，钾和腿抽筋

钾和镁都被视为关键的矿物质，你的身体需要。这些矿物质被称为电解质和在你的身体和你的pH值影响的水的体积。出汗导致你的身体失去这些宝贵的电解质，可能你的身体并导致负面影响到痛苦的肌肉痉挛。

腿抽筋的常见原因是缺乏me kind of electrolytic mineral, oftentimes potassium or magnesium. Either your diet is not rich enough in these minerals for physical activity or the physical activity itself is the cause. A combination of increasing body temperature, sweat and dehydration can cause you to become depleted of electrolytes during exercise. To avoid dehydration, increase you water intake before, during and after exercise. If your diet is lacking in these essential nutrients you can increase your consumption of potassium-rich foods like milk, potatoes, fish, bananas, lima beans and melon. Good sources of magnesium include soy, yogurt, spinach, black beans and avocado. Recommendations for dietary potassium are to take in 4,700 mg per day. For magnesium adult women need 310 to 320 mg and adult men should get 400 to 420 mg. However, before changing your diet or increasing your consumption of a certain mineral, check with your doctor to be sure the change is safe for your body.

有规律的拉伸程序可以帮助您避免抽筋。伸展腿筋肌肉促膝而坐，双腿伸出地面。慢慢地靠在你的胸部向前，同时保持你的膝盖伸直。伸展小腿肌肉站在一个冲刺位置，将一条腿与膝盖弯曲，另一条腿伸直你身后前进。身体前倾，同时保持在地面上你的脚后跟感受到你的小腿伸展。对于股四头肌，抬起你的脚，弯曲你的膝盖带来一个脚后跟了向你的臀部。使用椅子或墙壁，以帮助保持平衡。确保这些绵延至少持有20到30秒。这些可以运动前和运动后进行。

以减轻肌肉痉挛最简单的方法可能是只走它关闭。您也可以尝试晃动你的腿和按摩抽筋的肌肉。您可能还需要考虑施加热或采取一个热水澡。

大多数腿抽筋是无害的，国家矫形外科医生的美国学院。然而，在某些情况下你的腿抽筋可能是一些更严重的迹象。如果你没有做任何形式的体力活动，并得到经常腿抽筋是不响应拉伸或按摩，你可能有神经或循环问题。咨询你的医生与管理您的腿抽筋的帮助。