People are often affected by muscle cramps and may not necessarily be associated with intense physical activity as well as muscle exhaustion and appear due to body electrolytes as well as magnesium, potassium, calcium, and sodium deficiency. The pain can be slightly milder or quite painful, and can even be so strong that they can cause bruises due to capillaries being too tightened. They are involuntary muscle contractions that can appear in any skeletal muscle and can last from couple of seconds to several minutes. The experts accepted these factors for appearance of muscle spasms such as dehydration, alerted metabolism of electrolytes (ions which are important for implementation of electrical impulses in muscles), changes in neuromuscular control, degenerative. They changes, muscle strains, and changes in exercises targeting a particular group of muscles. They may likely occur if you exercise in hot weather or hot rooms where your body sweats more than the usual exerting electrolytes through the sweat. Moreover, excessive sweating can be caused by certain drugs which work as diuretics causing your body lose the essential minerals.
The importance of magnesium in the body
The important role in metabolism of carbs, fat, and proteins has magnesium which participates in the muscle and nervous stimulation, too, acting like a calcium channel blocker. Further, calcium tightens the muscles while magnesium relaxes the tissues, thus if you lack magnesium, then your muscles won’t relax. The recommended daily intake of it is 300mg and 450mg for nursing mothers and pregnant women.
What is the most common place where spasms occur?
The muscle cramps most commonly affect the foot, calf, and the thighs, and are less common in arms, shoulders, and abdomen. Due to them being a strong and severe contraction of the affected muscle stretching or massage will help relieving it. They are not a posing serious threat to your health and disappear quickly leaving latent pain which fades away.
What you should do to prevent them?
When people exercise, they positively waste their muscles losing the electrolytes and water, so it is very important to drink a lot of water during the workout. You can take oligo mineral water because it has a balanced ratio of the needed electrolytes, or you can take isotonic water as well. However, in case of ‘overtraining’ you have to consume a good meal rich in magnesium, calcium, a lot of water and rest for couple of days. While beginners should just slowly stretch the muscles as they react to any change regardless of any activities.
How to treat them?
There is no special treatment, but there are couple of simple tips which can be of great help to you. So, before a workout, prepare your body to avoid muscle spasms through stretching. If you have a cramp during the workout, then stop with the exercise, extend and stretch your leg and keep it in that position until it fades away, or give it a gentle massage. You can then continue with your training. Do not stop drinking plenty of water and fill up with electrolytes after. You need to intake magnesium and calcium supplements, but consult a pharmacist or a doctor first. The food is an excellent source of electrolytes, and that is: milk and cheese for calcium and sodium, banana for potassium, almonds and dark chocolate with high cocoa content for magnesium. The foods rich in magnesium will help you reduce the cramps while sleeping as well.