Muscle cramps are involuntary contractions (spasms) of muscle fibers. It can occur in any muscle of the body, but is most common in the calves, thighs, and hands and feet. Cramps can last from a few seconds to 15 minutes or more, or they can happen at any time and recur. Symptoms of cramps include pain, sudden pain in the muscle area, inability to use muscles, twitching and sensitivity to pressure. Unlike strains and sprains, cramping is not really a breakdown of muscle tissue and the cramp itself doesn’t injure the outer muscle and make it a little sore for a while.
Muscle cramps are usually caused by temporary conditions such as dehydration, lack of vitamins and minerals, or muscle fatigue caused by too much exercise or exercise. Simple muscle cramps may not be rapid with enough stretching of the muscle. If you experience cramps in your legs then just getting up or taking a short walk will reduce the pain. For hand cramps, try pressing your hands against a flat surface. For calf cramps, straighten your legs in the air while lying on your back and pull your toes toward your head with the towel. Or, lean against a wall with your heels flat on the floor and your feet 2-3 feet from the wall—far enough for a light stretch. For other muscles, you can learn specific stretches for the affected muscle.
When cramps arrive during a training or exercise session, take a break from your sporting activity to stretch the muscles. Massage the muscles for a while and consume sports drinks with electrolytes if possible, then resume your activities. If the cramping persists, then the possible cause is fatigue or tiredness and the only thing that can stop these muscle cramps is to stop your training or exercise session completely.
How to Prevent Muscle Cramps
Some of the things or causes that cause muscle cramps are dehydration, vitamin deficiency and electrolyte imbalance, and excessive activity without proper preparation. Here are some ways to prevent muscle cramps:
Stay well hydrated
When you carry out many activities or heavy weight sports, you are likely to experience fluid loss due to excessive sweating during physical activity, lack of fluid intake, or the use of certain medications, which can make you prone to muscle cramps during or after physical activity. . You should take extra precautions to ensure you avoid muscle cramps by being well hydrated before you start your activities.
Full of vitamins and minerals
There is some evidence that a deficiency of vitamins B-1, B-5, B-6 can increase the likelihood of muscle cramps in some people, so taking B vitamins can prevent muscle cramps. Likewise, a diet that is too low in sodium, potassium or magnesium can cause muscle cramping problems, as your body also loses electrolytes through sweat. If necessary, you can consume electrolyte drinks, but if you do more than an hour of exercise or high-intensity exercise, it’s usually better to get your vitamins and minerals from the food you eat, especially if you’re trying to keep your calories in check.
Always warm up and cool down properly
Muscle fatigue is the main cause of muscle cramps and here are simple ways to deal with it:
- Always do 5-10 minutes of warm-up or muscle stretching before doing any high-intensity activity, and do the same for the cool-down period after that.
- Avoid over-stretching muscles, which can irritate and reduce performance; Save intense stretches for after a workout or activity, or after you warm up. Remember: Stretching is not the same thing as a warm-up.
Muscle cramps are a normal part of life for many of your daily activities. Start using these tips to minimize your cramps in no time.