Muscle cramps- What causes them and how can I avoid them?
A muscle cramp is a sudden and involuntary contraction of one or more of your muscles. Though generally harmless, muscle cramps can make it temporarily impossible to use the affected muscle. They can be very painful and very inconvenient.
Long periods of exercise or physical labor, particularly in hot weather, can lead to muscle cramps. Some medications and certain medical conditions also may cause muscle cramps. Most commonly muscle cramps occur in the calf muscles.
What causes muscle cramps?
The cause is often not known, but it is believed that muscle cramps are caused by:
Overuse of a muscle, dehydration, muscle strain or simply holding a position for a prolonged period can cause a muscle cramp or as I often believe a mineral depletion: too little potassium, calcium or magnesium in your diet can contribute to leg cramps. Diuretics — medications often prescribed for high blood pressure — also can deplete these minerals.
Muscle cramps or cramp-like symptoms can also be caused by (amongst others):
Inadequate blood supply:
Narrowing of the arteries that deliver blood to your legs (arteriosclerosis of the extremities) can produce cramp-like pain in your legs and feet while you're exercising. These cramps usually go away soon after you stop exercising.
Nerve compression:
Compression of nerves in your spine (lumbar stenosis) also can produce cramp-like pain in your legs. The pain usually worsens the longer you walk. Walking in a slightly flexed position — such as you would use when pushing a shopping cart ahead of you — may improve or delay the onset of your symptoms.
Prevention:
Warm your muscles up before exercise and stretch after exercise.
Don’t over-exercise, take breaks and let your muscles relax in between.
Avoid dehydration- plain water is usually enough, but if you are sweating a lot then an electrolyte drink will be better to replenish the lost minerals.
Take extra minerals such as magnesium, potassium and calcium more regularly- in some countries the minerals are depleted in the soils, so won’t get to the vegetables in your diet. Especially if you also have insomnia or generally don’t sleep well, you might be lacking magnesium.
Check your Vit D levels at the doctor or blood lab- Vit D deficiency can cause cramp-like muscle pain.
Have regular sports massage sessions to reduce trigger points, tightness and generally relax the muscles.
Long periods of exercise or physical labor, particularly in hot weather, can lead to muscle cramps. Some medications and certain medical conditions also may cause muscle cramps. Most commonly muscle cramps occur in the calf muscles.
What causes muscle cramps?
The cause is often not known, but it is believed that muscle cramps are caused by:
Overuse of a muscle, dehydration, muscle strain or simply holding a position for a prolonged period can cause a muscle cramp or as I often believe a mineral depletion: too little potassium, calcium or magnesium in your diet can contribute to leg cramps. Diuretics — medications often prescribed for high blood pressure — also can deplete these minerals.
Muscle cramps or cramp-like symptoms can also be caused by (amongst others):
Inadequate blood supply:
Narrowing of the arteries that deliver blood to your legs (arteriosclerosis of the extremities) can produce cramp-like pain in your legs and feet while you're exercising. These cramps usually go away soon after you stop exercising.
Nerve compression:
Compression of nerves in your spine (lumbar stenosis) also can produce cramp-like pain in your legs. The pain usually worsens the longer you walk. Walking in a slightly flexed position — such as you would use when pushing a shopping cart ahead of you — may improve or delay the onset of your symptoms.
Prevention:
Warm your muscles up before exercise and stretch after exercise.
Don’t over-exercise, take breaks and let your muscles relax in between.
Avoid dehydration- plain water is usually enough, but if you are sweating a lot then an electrolyte drink will be better to replenish the lost minerals.
Take extra minerals such as magnesium, potassium and calcium more regularly- in some countries the minerals are depleted in the soils, so won’t get to the vegetables in your diet. Especially if you also have insomnia or generally don’t sleep well, you might be lacking magnesium.
Check your Vit D levels at the doctor or blood lab- Vit D deficiency can cause cramp-like muscle pain.
Have regular sports massage sessions to reduce trigger points, tightness and generally relax the muscles.