Those that suffer from muscle cramps will tell you that they are no enjoyable and can be quite painful. Muscle cramps and spasms can involve part of a muscle or various muscles in the same area. The muscle areas that are commonly affected are the lower legs, upper legs, feet and hands. The intensity of a cramp can range from a small twitch to an agonizing contraction and they can last anywhere from a second to over 15 minutes. Those who are at greater risk of muscle cramps and spasms are those who are ill, overweight or unfit; those who take drugs or certain medication; and those who live or work in excessive heat and humidity are also prone to cramping.
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CAUSES:
- poor flexibility and tight muscles
- muscle fatigue and overuse
- dehydration
- electrolyte and mineral depletion
- working in high heat and humidity
- inadequate blood supply
- injury or muscle train
- excessive use of alcohol, drugs and medication
TREATMENT:
They often go away on their own but here are some steps that you can take to decrease the severity and duration of them:
- Stop the activity that triggered the muscle cramp or spasm (a certain exercise, stretching)
- Stretch the affected area (if it's your leg the foam roller works well too)
- Keep the effected areas moving with light activity and gentle massage
- Apply heat and massage to promote blood flow
PREVENTION:
- Cardio, Cardio, Cardio! Do I say that enough? By improving your cardio fitness will improve the delivery of blood to your muscles which will ensure that they have adequate amounts of oxygen and nutrients to function properly.
- Stretch! Keeping your muscles flexible and from tightening up will keep them from cramping. See my blog post on stretching here.
- Drink lots of water. It's so important to get your 8 glasses a day of water for various reasons, but if you do suffer from muscle cramps and spasms then you should really make sure that you are staying well hydrated by drinking lots of water throughout the day.
- If you still have issues with muscle cramps and spasms with the above prevention tips then consult your doctor about increasing your intake of minerals and electrolytes. The key minerals to prevent muscle cramps and spasms are potassium, sodium, calcium and magnesium.
The information from this blog post is based off of the information from the blog post by the Stretching Coach which can be found here.
