Simple tricks to preventing muscle cramps
Tuesday, May 26, 2015
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Incorporate regular stretching into your fitness routine to reduce
the likelihood of cramping.(Photo: Getty Images/Wavebreak Media)
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A muscle cramp is an uncontrollable and painful spasm of a muscle. Cramps occur when a muscle contracts and doesn’t relax. They are involuntary and you can often see or feel your muscle twitching. Even after the muscle does relax, it will remain fatigued and possibly sore. Any muscle can be affected, but the muscles of the calf and foot are particularly prone. A cramp can last for anywhere from a few seconds to several minutes or more and generally resolves by itself.
The exact causes of cramps are unknown but risk factors may include poor physical condition, mineral and electrolyte imbalances and tight, inflexible muscles. Muscle fatigue and dehydration may also contribute. Cramps are also more likely to happen in hot weather, as you tend to lose more fluids than you are able to readily replace.
Cramps are usually harmless but may sometimes be symptomatic of an underlying disorder, including atherosclerosis (narrowing of the arteries). Regular cramping or severe cramping that lasts longer than a few minutes should always be reported to your doctor.
Muscle tissue relies, in part, on a range of minerals, electrolytes and other chemicals in order to contract and relax. Some of these important substances include calcium, magnesium, potassium and sodium. Inadequate diet and dehydration are just some of the factors that are thought to disturb the body’s balance of minerals and electrolytes, and make muscles more susceptible to cramping.
Again, while the exact cause of muscle cramp is not known, risk factors include:
•Tight, inflexible muscles
•Poor physical condition
•Poor muscle tone
•Inadequate diet
•Physical overexertion
•Muscle injury
•Muscle fatigue
•Excessive perspiration
•Dehydration
•Wearing high-heeled shoes for lengthy periods.
As always, your best defense is a good offense. Practice prevention strategies to reduce the likelihood of cramping in the first place.
•Increase your level of physical fitness.
•Incorporate regular stretching into your fitness routine.
•Warm up and cool down thoroughly whenever you exercise.
•Drink plenty of water before, during and after exercise.
•Make sure your diet is nutritionally adequate, and include plenty of fruits and vegetables.
•A regular massage may help to reduce muscle tension
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