https:\/\/www.mayoclinic.org\/diseases-conditions\/muscle-cramp\/diagnosis-treatment\/drc-20350825<\/a><\/p>\n\n\n\n
Stretch the cramped muscle and gently rub it to help it relax. \u3064\u3063\u305f\u7b4b\u8089\u90e8\u3092\u30b9\u30c8\u30ec\u30c3\u30c1\u3057\u3001\u305d\u3053\u3092\u3084\u3055\u3057\u304f\u307b\u3050\u3059\u3088\u3046\u306b\u30de\u30c3\u30b5\u30fc\u30b8\u3002<\/p>\n\n\n\n
For a calf cramp, put your weight on your cramped leg and bend your knee slightly. \u3075\u304f\u3089\u306f\u304e\u306e\u3064\u308a\u306b\u306f\u3001\u3064\u3063\u305f\u811a\u306b\u4f53\u91cd\u3092\u304b\u3051\u3001\u819d\u3092\u3059\u3053\u3057\u3060\u3051\u66f2\u3052\u308b\u3002<\/p>\n\n\n\n
If you’re unable to stand, sit on the floor or in a chair with your affected leg extended.\u7acb\u3066\u306a\u3044\u3068\u304d\u306f\u3001\u5e8a\u304b\u6905\u5b50\u306b\u5ea7\u308a\u3001\u75db\u3080\u811a\u3092\u4f38\u3070\u3057\u305f\u307e\u307e\u306b\u3057\u3066\u304a\u304f\u3001<\/p>\n\n\n\n
Try pulling the top of your foot on the affected side toward your head while your leg remains in a straightened position. \u811a\u306f\u771f\u3063\u76f4\u3050\u306b\u3057\u305f\u307e\u307e\u3001\u811a\u5148\u3092\u982d\u306e\u307b\u3046\u3078\u5f15\u3063\u5f35\u308b\u3088\u3046\u306b\u3059\u308b\u3002<\/p>\n\n\n\n
This will also help ease a back thigh (hamstring) cramp. \u3053\u308c\u3067\u5927\u817f\u88cf\u306e\u819d\u8171\u3092\u697d\u306b\u3059\u308b\u4e00\u52a9\u306b\u3082\u306a\u308b\u3002<\/p>\n\n\n\n
For a front thigh (quadriceps) cramp, use a chair to steady yourself and try pulling your foot on the affected side up toward your buttock.\u5927\u817f\u306e\u524d\u9762\uff08\u5927\u817f\u56db\u982d\u7b4b\uff09\u306b\u306f\u3001\u6905\u5b50\u3067\u4f53\u3092\u3057\u3063\u304b\u308a\u652f\u3048\u305f\u3089\u3001\u75db\u3080\u811a\u306e\u8db3\u5148\u3092\u304a\u5c3b\u306e\u307b\u3046\u3078\u5f15\u304d\u4e0a\u3052\u308b\u3088\u3046\u306b\u3059\u308b\uff09<\/p>\n\n\n\n
Use a warm towel or heating pad on tense or tight muscles. \u6696\u304b\u3044\u30bf\u30aa\u30eb\u3084\u6e29\u71b1\u30d1\u30c3\u30c9\u3092\u7dca\u5f35\u3057\u305f\u3001\u3042\u308b\u3044\u306f\u56fa\u307e\u3063\u305f\u7b4b\u8089\u306b\u4f7f\u7528\u3059\u308b\u3002\uff08\u4e00\u4eba\u3067\u3053\u3053\u307e\u3067\u3067\u304d\u308c\u3070\u534a\u3070\u6cbb\u3063\u305f\u3088\u3046\u306a\u3082\u306e\u3067\u3057\u3087\u3046\u304b\uff09<\/p>\n\n\n\n
Taking a warm bath or directing the stream of a hot shower onto the cramped muscle also can help.\u6696\u304b\u3044\u98a8\u5442\u306b\u5165\u3063\u305f\u308a\u3001\u71b1\u3044\u30b7\u30e3\u30ef\u30fc\u3092\u3064\u3063\u305f\u7b4b\u8089\u306b\u5411\u3051\u3066\u305f\u308b\u306e\u3082\u52b9\u679c\u304c\u3042\u308b\u3002\uff08\u98a8\u5442\u5834\u3078\u9019\u3063\u3066\u3044\u304f\u30a2\u30b7\u30c4\u30ea\u30fc\u30c8\u306e\u30a4\u30e1\u30fc\u30b8\uff09<\/p>\n\n\n\n
Alternatively, massaging the cramped muscle with ice may relieve pain.\u3042\u308b\u3044\u306f\u3001\u6c37\u3067\u3064\u3063\u305f\u7b4b\u8089\u3092\u30de\u30c3\u30b5\u30fc\u30b8\u3059\u308b\u306e\u3082\u75db\u307f\u306e\u8efd\u6e1b\u306b\u3064\u306a\u304c\u308b\u3053\u3068\u3082\u3042\u308d\u3046\u3002\uff08\u6696\u3081\u305f\u307b\u3046\u304c\u826f\u3044\u306e\u3067\u306f\uff09<\/p>\n\n\n\n
\u3068\u3044\u3046\u8a33\u3067\u3059\u3002\u6700\u5f8c\u306e\u90e8\u5206\u306f\u79c1\u304c\u4ed8\u3051\u305f\u3057\u305f\u306e\u3067\u306f\u306a\u3044\u3053\u3068\u3092\u3001\u540d\u8a89\u306b\u304b\u3051\u3066\u8a93\u3046\u8005\u3067\u3059\u3002<\/p>\n\n\n\n
\u6620\u753b\u300e\u5211\u4e8b\u30b8\u30e7\u30f3\u30fb\u30d6\u30c3\u30af\u300f\u3067\u3001\u30cf\u30ea\u30bd\u30f3\u30fb\u30d5\u30a9\u30fc\u30c9\u306f\u30a2\u30fc\u30df\u30c3\u30b7\u30e5\u3068\u3044\u3046\u5b97\u6559\u30b0\u30eb\u30fc\u30d7\u306e\u6751\u306b\u304b\u304f\u307e\u308f\u308c\u308b\u3053\u3068\u306b\u306a\u308b\u306e\u3060\u304c\u3001\u4eca\u3067\u3082\u643a\u5e2f\u3084\u30c6\u30ec\u30d3\u306f\u306a\u3044\u306e\u3060\u308d\u3046\u304b\u3002\u3068\u306b\u304b\u304f\u3001\u305d\u3053\u3067\u4f5c\u3089\u308c\u305f\u3082\u306e\u3092\u30ca\u30c1\u30e5\u30e9\u30eb\u30d7\u30ed\u30c0\u30af\u30c8\u30b7\u30e7\u30c3\u30d7\u3067\u767a\u898b\u3002<\/p>\n\n\n\n \u3082\u306e\u3059\u3054\u3044\u30a4\u30f3\u30d1\u30af\u30c8\u30d5\u30eb\u306a\u5546\u54c1\u540d\u3067\u306f\u306a\u3044\u304b\u3002\u6050\u308c\u5165\u8c37\u306e\u30af\u30ea\u30e4\u30ad\u30f3\u3060\u304c\u3001\u6642\u306b\u3042\u3089\u3086\u308b\u795e\u306b\u983c\u308a\u305f\u304f\u306a\u308b\u3088\u3046\u306a\u3068\u304d\u304c\u3042\u308b\u304b\u3089\u7f6e\u3044\u3066\u3042\u308b\u3002\u52b9\u304f\u3088\u3046\u306a\u6c17\u304c\u3059\u308b\u304c\u3001\u5b9a\u304b\u3067\u306f\u306a\u3044\u3002 <\/p>\n","protected":false},"excerpt":{"rendered":" \u30a2\u30b7\u30c4\u30ea\u30fc\u30c8\u3060\u3068\u81ea\u79f0\u3057\u3066\u75db\u307f\u304c\u8efd\u6e1b\u3059\u308c\u3070\u4e16\u8a71\u306f\u306a\u3044\u306e\u3067\u3059\u304c\u30fb\u30fb\u30fb \u3053\u306ecramp\u306b\u5bfe\u3057\u3066\u3001\u5927\u65b9\u306e\u7d4c\u9a13\u8005\u304c\u52e7\u3081\u308b\u306e\u304c \u3000Make sure you are well-hydrated. \uff08\u3057\u3063\u304b\u308a\u6c34\u5206\u88dc\u7d66\u3092\u3057\u3066\u3044\u308b\u3088\u3046\u306b\uff09 […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-12326","post","type-post","status-publish","format-standard","hentry","category-1"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p5qgBF-3cO","_links":{"self":[{"href":"https:\/\/kentoyama.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12326","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kentoyama.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kentoyama.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kentoyama.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/kentoyama.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12326"}],"version-history":[{"count":6,"href":"https:\/\/kentoyama.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12326\/revisions"}],"predecessor-version":[{"id":12488,"href":"https:\/\/kentoyama.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12326\/revisions\/12488"}],"wp:attachment":[{"href":"https:\/\/kentoyama.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12326"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kentoyama.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12326"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kentoyama.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12326"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/kentoyama.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_4480-420x1024.jpg\")
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