Avoiding and Dealing with Cramps 避免抽筋的发生以及抽筋后的处理

小臭贝

This week’s Speedo Tip of the Week comes from Gary Marshall, the 2003 Summer National Champion in the 200m breaststroke. Marshall offers some advice on how to avoid cramps, and how to deal with them when they happen.
本周的Speedo贴士来自于盖瑞马什---2003年夏季全国冠军赛200米蛙泳冠军。马什给大家提供了一些关于如何避免抽筋的发生，以及抽筋发生后的一些处理方法。

Marshall’s Tip:
马什的贴士：
Muscle cramps are one of the great mysteries of science. There are a lot of theories about what causes them, but scientists have not been able to prove exactly why they occur. Some possible causes include dehydration, inflexibility and fatigue.
肌肉抽筋是科学上一个重大的未解之谜！对于抽筋产生的机理目前有很多的理论，但科学家们仍然不能确切地证明抽筋为什么会产生。一些可能的因素为：脱水，肌肉紧张和疲劳。

To prevent cramps from occurring, it is important to warm up well before doing any really hard work. Focus on stretching areas where your cramps normally occur. Do this before and after each workout. Also, try to stay well hydrated all the time. During practice it could be better to drink a sports drink rather than plain water, because sports drinks contain electrolytes that help prevent cramps. A new study has suggested that cramps are primarily caused by muscle fatigue. If this is true, then later in the season when athletes are more conditioned, cramps will start to go away on their own.
为了避免抽筋的发生，在进行任何大运动量之前你都应该做好热身运动，特别要关注你经常发生抽筋的部位，一定要做好这些部位的拉伸运动。这个活动不仅要在运动开始前作，接诉后也应该好好做一做。另外，记着不要缺水，你需要随时补充水分。平常的练习中，喝一些运动饮料可能会比普通的水要好一些，因为运动饮料中含有一些电解质，它对预防抽筋的发生会有帮助。但最近的研究表明，抽筋的发生有可能是由于肌肉疲劳导致的，如果这个是真的话，那么，在随后的赛季里，运动员调整得更好之后，抽筋的现象应该越来越少。

Sometimes, a cramp comes out of nowhere and paralyzes you, kind of like if Jaws attacked. If this happens, stretch the affected area lightly until the twitching goes away. Remember, there is no single reason why cramps occur, but if you stay hydrated and stretch a lot, your chances of being attacked go way down!
有时候，抽筋在你意想不到地方发生，让你动弹不得，就像被被钳子夹住了一样。如果抽筋已经发生了，你需要轻轻的拉伸抽筋的部位，一直到抽搐症状消失。记住，抽筋不是由单个的原因造成的，但如果你能够保证足够的进水，并且肌肉的拉伸也足够的话，抽筋发生的机率将会大大的减少。