October 19, 2020
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【郊遊旺季】行山前記得拉拉筋
⭐記得帶備足夠飲用水
⭐脫水都可以引致抽筋
#星期一踢走BlueMonday
行山抽筋急救預防術
秋高氣爽，時近重陽，不少人都相約登高行山，行山這項運動容易被人輕視，因為很多人以為行山就是行路，其實行山是長時間的耐力運動，需要運用全身肌肉，一不小心就容易受傷，最常見弄傷腳部，腿抽筋更是常見情況，因為熱身不足、體力不支、肌肉突然用力或者突然受到寒涼外邪刺激，都有機會導致腿抽筋，如遇上此情況，可以按以下三個步驟紓緩痛楚：
1. 坐在地上讓雙腿伸直。
2. 用雙手拉住腳掌，慢慢向身體方向拉扯，保持膝關節伸直。
3. 按壓承筋穴，位於小腳肚的隆起處，小腿後面，委中穴下5寸，腓腸肌肌腹中央，促進血液循環，紓緩痛楚。
中醫理論認為腳抽筋原因多是「血不榮筋」，血液不能充分榮養筋肉，使血脈、筋骨間的營養傳輸發生障礙，所以肝血不足、氣滯血瘀、寒凝血滯的人特別容易出現抽筋情況。想預防抽筋，避免進食生冷寒涼飲品食物，做好保暖功夫以免雙腳受涼，平日按壓承筋穴都有助預防。行山時要量力而為，開始前做足夠熱身運動，每行一段距離就要休息，避免行走過急，可減少抽筋情況出現。
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Tips to prevent muscle cramps when hiking
The pleasant autumn weather has encouraged many people to go hiking in the mountains. This activity is often underestimated, because people think it is just walking or strolling, but in reality, hiking takes a long time and tests our endurance.
Since hiking involves the entire body, we might accidentally hurt our muscles, especially our legs. Leg cramps are also a common occurrence when we do not warm up properly, strain our muscles, lack in stamina, or experience cold pathogens. If this happens, you can relieve the pain by following the steps below:
1. Sit on the ground and stretch your legs straight.
2. Bend and stretch your arms to touch the foot soles, and slowly pull towards the body, remember to keep the knees straight.
3. Massage the ‘cheng jin’ acupoint, which can be found at the bulging part of the calf, 5 inches beneath the ‘wei zhong’ acupoint, the center of the of gastrocnemius muscle, to improve blood circulation and relieve pain.
According to Chinese Medicine theories, leg cramps normally happened due to the lack of blood in the muscles. When there is insufficient blood flow to nourish the system, the bones and muscles might not function properly. Therefore, individuals with blood deficiency problem in the liver, qi stagnation and blood stasis, blood stagnation due to the cold condition, will normally develop cramp problems.
In order to prevent muscle cramps, avoid eating raw and cold food as well as drinks, keep the foot soles warm, and massage the ‘cheng jin’ acu point regularly as preventive measures. When hiking, do weigh your abilities and act accordingly; warm up properly before starting the journey, take short breaks in between; be patient and walk slowly to prevent cramps.
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