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Step 1: Put weight on painful foot
第一步:讓痛腳承受身體的重量
As soon as you feel the pain of a cramp, put your body weight on the front of the affected foot
一旦你感到抽筋疼痛,把你的身體重量放在疼痛的那只腳上。
Step 2: Walk around
第二步:來回走動
Once the first spasm has passed, try walking the pain off.
一旦第一次痙攣過去,試著來回走動減輕痛苦。
Step 3: Remove shoes and socks
第三步:脫掉鞋子和襪子
If your foot is still in spasm, remove shoes, socks or any garments that may affect the cramp and bend or sit down still keeping the weight on the front of your foot.
如果你的腳還在痙攣,脫掉鞋子、襪子或取下任何可能影響抽筋的物品,彎腰或坐下來保持體重在你的腳前面。
Step 4: Straighten your toes
第四步:伸直你的腳趾
If the toes are in severe spasm, from a sitting position, lift the foot slightly off the ground resting on the heel on the floor and try and to straighten your toes.
如果腳尖嚴重痙攣,保持坐姿,讓腳稍微偏離地面腳跟放在地板上,并盡量伸直你的腳趾。
Step 5: Massage the affected area
第五步:按摩患處
When the spasm eases gently massage the foot using your fingers until the affected area feels relaxed.
當這個痙攣稍微緩解，用你的手按摩腳部直到疼痛區域感到緩解。
Step 6: Pull toes back
第六步:把腳趾向后拉
If the cramp persists, try pulling the toes back towards you as far as they will go.
如果抽筋持續,試著把腳趾盡可能的后面拉。
Step 7: Repeat process
第七步:重復過程
For a persistent cramp keep repeating the whole process until the pain subsides.
對于持續抽筋，不斷地重復整個過程直到痛楚消失。
