為什麼小腿會抽筋呢？如何預防？（２０點）

Question

最近睡覺時
常會因小腿抽筋而痛醒
為什麼會這樣阿？
如何預防呢？
p.s我是１６歲的高中學生

Answer 1

找到一篇國外的文獻 把它翻譯出來給你看 請參考.肌肉抽筋的原因、預防與治療Muscle cramps are muscle contractions that do not cease and that will continue until proper treatment is given. They may well cause an athlete to temporarily stop activity, but they generally have no serious long-term consequences. One has no control over when a muscle cramp is going to occur. They can strike during activity, during rest or even during sleep.肌肉抽筋的情形就是肌肉不停地在收縮，且會一直延續到施以適當的處理為止；抽筋可導致一個運動員暫時停止活動，但是通常都不會帶來什麼嚴重或長期性的後果。當抽筋要發生時，誰也沒啥好辦法可以控制，在活動中、休息時、甚至是在睡覺時都有可能遇到會抽筋的狀況。While no one knows exactly what causes muscle cramps, there are several factors that are associated with them. Muscles that are fatigued, injured or exposed to extreme temperatures are more prone to cramping. Dehydration, electrolyte imbalance, mineral deficiency, impaired circulation or other more serious disorders may cause muscles to cramp. Some persons, often those who sweat profusely, are predisposed to muscle cramps and get them quite regularly, while others have never experienced a cramp.沒人能夠很確實地知道是什麼原因會導致抽筋，但是有些原因是跟抽筋有關聯的，當肌肉疲勞時、受了傷、或是曝露於極端溫度時，就會很易於抽筋；另外脫水、電解質不平衡、礦物質缺乏、循環不良、或者身體有其他脫序狀況發生時，都會導致肌肉抽筋狀況發生。有些人，通常是那些流汗過多的人，就會很容易或常常會抽筋，但是也有些人從來就沒有過抽筋的經驗。Muscle cramps are often divided into two basic categories – night cramps and heat cramps. Night cramps include any cramp that occurs while a person is at rest. They often affect the calf muscle and while a person is at rest. They often affect the calf muscle and the small muscles in the feet. Heat cramps are most often associated with dehydration and electrolyte imbalance. Heat cramps occur most often after the athlete has been exercising for an hour or more in the heat. Athletes may be more prone to heat cramps after several days of exercising in extreme heat. Heat cramps may occur in any of the skeletal muscles, but are most common in the large muscles in the arms and legs, especially the calf muscles. Heat cramps often occur at the beginning of the warm weather season before athletes have had an opportunity to acclimate themselves to the environment and when the body is more prone to losing fluids and electrolytes.肌肉抽筋基本上可分為兩大類：夜間抽筋與體溫過熱而抽筋兩種，夜間抽筋包括當人在休息時之任何狀況的抽筋，通常都是在休息時發生小腿抽筋的現象，其影響多半是在小腿或腳掌的小部分肌肉。體溫過熱所導致的抽筋常與身體脫水或電解質不平衡有關，一個運動員在高溫中連續作了一個小時以上的運動後，就常常會發生體溫過熱而抽筋的狀況，運動員若連續幾天都在極端溫度中操練，也許就更容易會遇到抽筋的狀況！體溫的變化會引起骨骼肌肉的各種抽筋狀況，最普遍的情形就是引起手臂與腿部大塊肌肉的抽筋，尤其是在小腿部分。體溫抽筋通常都發生於熱天氣季節之初，那時運動員還沒能夠適應環境，他們的身體那時很容易地就會失去了水分與電解質。Prevention of Heat-Related Muscle Cramps有關體熱肌肉抽筋的預防之道The following steps should help to prevent many heat-related muscle cramps.以下是幾個幫助預防許多有關體熱抽筋的方法：Drink Plenty Of Fluids. Urine color is the key to determining how well-hydrated an athlete is. Clear urine indicates adequate hydration, yellow urine indicates dehydration and pale urine indicates that the athlete is somewhere between hydration and dehydration.要喝足夠的水：尿液的顏色常是據以判斷一位運動員的身體是否具有足夠水分的方法，清澈的尿液，表示他有足夠的水分，黃顏色的尿液表示他有脫水情形，如果是稍為混濁的尿液則顯示他人正處身於輕重不同的缺水狀況中。Get Enough Electrolytes. 充分補充電解質While it is most important to replace fluids lost from sweating, one can’t forget about electrolytes. Replacement of potassium and sodium are a must to prevent muscle cramps. Potassium levels can be maintained by eating bananas and oranges or drinking orange juice.一個人流汗過多後，要記得去補充水分，這點是非常重要的；鉀與鈉維生素的補充也是防止肌肉抽筋上必然要作的，喝橘子汁或吃橘子、香蕉就可以保持身體對鉀元素的需求量。Wear Proper Clothing. Avoid exposing muscles to rapid changes in temperature.注意適度的保暖：避免讓肌肉暴露於溫度劇烈變化中。Get In Shape And Stay In Shape. Fatigue and poor conditioning can make muscles more prone to muscle cramps.追求健康並且維持健康狀況：疲勞與惡劣環境都容易導致肌肉抽筋。Stretch. Stretching before and after exercise can reduce the muscle’s susceptibility to cramps.常常伸展拉筋：運動前後作作拉筋運動可以減少肌肉容易抽筋的傾向。Treatment of Muscle Cramps肌肉抽筋的治療方法The most effective treatment for muscle cramps is to gently stretch the cramped muscle.應付抽筋的最有效方法就是輕柔緩和地去伸展肌肉抽筋的部位。� Use of ice, along with gentle stretching, will numb the area and cause an increase in circulation once the ice is removed.使用冰塊，再輔以輕柔地按摩舒展抽筋部位，將可使抽筋部位麻木，當冰塊移除後，就會更促進血液的循環。Gentle massage of the muscle may help.對抽筋部位輕柔的按摩會有幫助。Fluids replacement should begin immediately.立刻喝點水，以補充身體所需要的水分。Often athletes suffering from muscle cramps will return to participation immediately after the cramp has been relieved. Severe muscle cramps may require the athlete to rest and avoid exercise for 12 to 24 hours. Recurring bouts of muscle cramps should be referred to a medical professional for further examination and testing.運動員常常在抽筋不久後，一等到抽筋狀況比較緩和時，就又上場運動，但是運動員在嚴重抽筋後，應該是要休息12至24個小時的，此期間內要避免再去運動。遇到肌肉一再抽筋的狀況時，也應該去讓醫療專業人員看看，好讓他們去作進一步的檢查與測試。An unusual method of treating muscle cramps is to pinch the upper lip. There are several theories available on why this may help. Whether it alters nerve transmission or draws the athlete’s attention away from the cramp, it does work for some athletes.對付肌肉抽筋上有一種比較特別的方法就是緊捏上唇，這個方法有幾個論點支持，不管是否因為這樣就會改變了神經的傳導，或因此就會轉移了運動員對於抽筋的注意力，此法對某些人而言，確實是有效的。As with any type of athletic injury, preventing muscle cramps is more desirable than treating them. Those methods are most likely drinking plenty of fluids, eating foods with adequate amounts of potassium and sodium and conditioning the muscles so they don’t fatigue as quickly. Any athlete with repeated bouts of cramps despite the above, needs to see a physician. 不管是任何形式的運動傷害，預防總是勝於治療，預防的方法就包括：飲用足夠的水、食用含有鉀與鈉維生素的食物、適度鍛鍊肌肉以防肌肉很快地就會疲勞。就算作到了上面所說的幾個方法，都還是一再遇到肌肉抽筋的狀況時，建議你最好去看看專業醫師。

Answer 2

睡覺小腿抽筋表示長高喔!?太好了..之前才剛小腿抽筋..可是為啥每次抽筋都是同一腳阿...

Answer 3

有一招非常有效,屢試不爽,
左腳抽筋時高高的舉起右手,
右腳抽筋時高高的舉起左手,馬上舒緩.

Answer 4

抽筋 　◆要注意休息，不要長時間站立，選穿舒適的鞋，減輕身體負擔。 　◆運動要適時適量，並注意腿部保暖。 　◆注意鈣質攝取，除骨骼所需之外，鈣質也會影響肌肉的鬆弛和收縮，所以許多人是在青春期容易抽筋，因為鈣質的需求量大。上班族不要只喝咖啡不喝牛奶喔

Answer 5

是否今年你長高比以往多
通常小腿抽筋只是給你一個身體上的訊號
每天
3500cc水
維他命c 一天X3
鈣+鎂 睡前X2
B群 早上X2
這樣你應該就不會再抽筋了
很多人這樣吃了就不再發生了

Answer 6

在抽筋的處理方法上，可分為兩部分，一為急性期處理，一為治本的處理。在急性期，抽筋發生時的處理，患者需即刻休息，對抽筋部位輕輕按摩，並將抽筋部位的肌肉輕輕拉長。因當您將肌肉拉長時，會使肌腱的張力增加，當張力達到某一強度時，神經會將衝動傳至大腦，大腦為了避免肌腱受傷會釋放訊息放鬆抽筋的肌肉。拉長肌肉時不可用力過猛，以免拉傷肌肉造成二次傷害。短時間的肌肉抽筋經過處理後即可回到賽場，但再次發生的可能性仍很高。
若肌肉抽筋的時間很長，則可使用熱冷敷來減輕疼痛，或局部噴灑或擦抹鬆筋止痛藥水或藥膏也很有效。萬一再次發生抽筋，則需考慮肌肉是否過度疲勞或脫水。前者，則必須停止活動休息；後者，則需補充水分和電解質

預防抽筋的方法
1.不在通風不良，或密閉空間做長時間或激烈的運動；
2.長時間運動之前、中、後，皆須有足夠水分和電解質的補充；
3.在日常飲食中攝取足夠的礦物質（如鈣、鎂）和電解質（如鉀、鈉），礦物質的攝取可從牛奶、優格、綠色葉類蔬菜等食物中攝取，電解質可從香蕉、柳橙、芹菜、天然食物等或一些低糖的飲料中獲得
4.不穿太緊或太厚重的衣服從事運動或工作；
5.運動前檢查保護性的貼紮、護套、鞋襪是否太緊；
6.運動前做充足的準備運動和伸展操；
7.冷天運動後須做適當的保溫，如游泳後應立即將泳衣換下，穿上保暖衣物；
8.以放鬆的心情從事運動或工作；
9.晚上睡覺時易抽筋者，在睡覺前需做一些伸展操，由其是易抽筋部位伸展；
10.不做過度的練習；
11.運動前對易抽筋肌肉做適當按摩