Source record CMC Political Work Department · 2026-06-14

军人健康丨了解抽筋成因并针对性科学预防，有效减少抽筋困扰

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Desk	China Desk
Publishing institution	CMC Political Work Department
Source outlet	PLA Daily (解放军报) (pla_daily)
Source language	zh-Hans — an attribute of the source, not of this record
Source-stated publication date	2026-06-14
Original URL	http://www.81.cn/yw_208727/16467264.html
Collected at	2026-06-14 14:39:22 — collection metadata, not a publication time
Content fingerprint	3a84bef75fc402cd57378d241c581f3bc2b6d9e49cbba097e06f835a9e7c5330 — taken when the record was captured, over the stored original title and text
Collection run	57

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某部战士小张熟睡时，突然感觉小腿肌肉僵硬挛缩，还伴随疼痛症状，折腾许久才勉强缓解。次日训练，小张感觉精神不振、腿脚乏力。这种夜间突发的小腿抽筋，看似小问题，但直接关系到官兵休息质量。了解抽筋成因，针对性科学预防，能有效减少抽筋困扰。肌肉过度疲劳引发的神经肌肉调节异常，是官兵夜间小腿抽筋的主要诱因。负重行军、长跑等高强度训练，会让小腿腓肠肌长时间持续收缩，导致肌纤维出现细微损伤、乳酸等代谢产物大量堆积。这些物质会持续刺激神经末梢，使肌肉兴奋性紊乱，在夜间安静放松状态下，容易出现不受控制的强制性收缩。大量出汗引发电解质流失，是肌肉抽筋的诱因之一。钙、钾、镁3种元素，是调控肌肉收缩舒张的关键物质：钙离子主导肌肉收缩过程、钾离子保障神经信号稳定传导、镁离子能够舒缓肌肉紧张。官兵进行高强度训练时，身体出汗量增加，体内电解质流失。若训练后仅补充白开水，不仅无法弥补流失的微量元素，还会稀释血液中电解质浓度，让肌肉失去正常的调控信号，从而诱发痉挛。低温刺激也会导致肌肉抽筋。腿部受凉后，皮下血管收缩，小腿局部血液循环受阻，肌肉供血供氧不足，较容易引发肌肉痉挛。官兵在夜间执勤时保暖不到位、睡眠中被褥遮盖不严、空调风扇直吹腿部等，都可能导致小腿肌肉抽筋。不良生活习惯同样会进一步加剧抽筋风险。睡眠姿势不当，如长时间俯卧会持续挤压小腿肌肉，阻碍局部血液循环。肌肉缺血缺氧会产生应激性收缩，长期如此便形成习惯性夜间抽筋。此外，日常饮食结构单一，如钙、维生素D摄入不足，蛋白质与矿物质补充不均衡等，会降低肌肉抗疲劳能力，削弱肌肉正常收缩舒张功能。战友们平时可注意以下两点，能有效预防夜间腿抽筋。重视热身与放松。训练前充分热身，尤其是进行长跑、负重等高强度训练前，要重点活动膝关节、踝关节，提升小腿肌肉温度，增强肌纤维延展性与弹性；训练结束后及时放松，促进代谢废物排出，缓解肌肉持续紧绷状态；训练后及时补充水分和电解质；日常三餐做好膳食搭配，维持体内电解质稳定。注意腿部保暖。睡前可用温热水泡脚，促进下肢血液循环，放松紧绷肌肉；睡觉时做好下肢保暖，避免空调、风扇直吹腿部。若夜间突发小腿抽筋，无需慌张，可迅速伸直腿部，脚尖尽力往回勾、脚后跟向前蹬，持续轻柔拉伸小腿后侧肌肉，同时用手掌缓慢按揉僵硬部位，通过拉伸松解痉挛的肌纤维，快速缓解肌肉抽筋。如果抽筋每周发作超过3次，持续数周不缓解，或伴随下肢肿胀、麻木、无力、行走疼痛，要及时就医，排查血管、神经等器质性病变。

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Source text. CMC Political Work Department. "军人健康丨了解抽筋成因并针对性科学预防，有效减少抽筋困扰." PLA Daily (解放军报), 2026-06-14. http://www.81.cn/yw_208727/16467264.html.

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