He Cheng, director of the Family Medicine Department of Shu Tian Clinic, said that if the peripheral blood circulation is poor, or the muscles are tired, or the ambient temperature changes, such as the temperature drops and the blood vessels contract, the blood from the peripheral blood vessels can't flow back to the heart smoothly, which will make the muscles ischemic and cause sudden involuntary contraction, which will become a "cramp".
On the other hand, if the muscles can be well trained and relaxed, they are unlikely to "cramp" at night. But in the process of training, don't push too hard, instead, you can't relax, and even make your muscles too tired and cramp more easily. You can feel a little stretch and a little pain, which is the best range.
Tiptoe for 5 minutes to get the best training for your calves! In fact, in addition to the general lacing, there are also "tiptoes" to exercise the calf.
Andrea Boldt, an American nutritionist and professor of physical education, pointed out in the column of Chron that walking on tiptoe, just like wearing high heels, will make the calf too tight, which will lead to pelvic tilt and leg injury, but if you can train in the right way, you can actually strengthen the calf muscles by tiptoeing.
When walking on tiptoe, the gastrocnemius muscle at the back of the calf will stretch, which can help loosen the heel strap.
Tiptoe way
Stand in front of the mirror, look at yourself in the mirror and adjust the posture of your feet at any time. Lift the heel completely off the ground and step on the ground with your toes, but don't press your toes too hard. If you feel pain, relax. When you stand on tiptoe, don't put your center of gravity forward, but aim your head at the ceiling and straighten your back like a ballet dancer. Hold 10 second and then relax, repeat 8 times, you can do 3 groups every day, including rest time, about 5 minutes. You can stand where you are and pace back and forth if you have spare capacity. If you can't keep 10 second, or stand up straight on tiptoe, it means that your calf is weak. If you force yourself to train, you may strain your heel, plantar fascia, or hurt your knee. It is recommended to warm up more and practice slowly from an acceptable level.