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Step 1: Put weight on painful foot
第一步:让痛脚承受身体的重量
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,把你的身体重量放在疼痛的那只脚上。
Step 2: Walk around
第二步:来回走动
Once the first spasm has passed, try walking the pain off.
一旦第一次痉挛过去,试着来回走动减轻痛苦。
Step 3: Remove shoes and socks
第三步:脱掉鞋子和袜子
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.
如果你的脚还在痉挛,脱掉鞋子、袜子或取下任何可能影响抽筋的物品,弯腰或坐下来保持体重在你的脚前面。
Step 4: Straighten your toes
第四步:伸直你的脚趾
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.
如果脚尖严重痉挛,保持坐姿,让脚稍微偏离地面脚跟放在地板上,并尽量伸直你的脚趾。
Step 5: Massage the affected area
第五步:按摩患处
When the spasm eases gently massage the foot using your fingers until the affected area feels relaxed.
当这个痉挛稍微缓解，用你的手按摩脚部直到疼痛区域感到缓解。
Step 6: Pull toes back
第六步:把脚趾向后拉
If the cramp persists, try pulling the toes back towards you as far as they will go.
如果抽筋持续,试着把脚趾尽可能的后面拉。
Step 7: Repeat process
第七步:重复过程
For a persistent cramp keep repeating the whole process until the pain subsides.
对于持续抽筋，不断地重复整个过程直到痛楚消失。
