What is muscle cramps and how to fight it?
Each of us has experienced muscle cramps at some point in our lives. Despite the significant frequency of this condition, it can sometimes be absent for many years. As unpleasant as it feels, muscle cramps are a small thorn in our daily lives. However, as it is often unpredictable, especially for sports professionals, its emergence can be crucial.
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Cramps, muscle cramps
Perception can be defined as an involuntary and painful contraction of skeletal muscles. Those of them that cover two joints are most prone to such a condition. In addition, cramps can affect both a part of a muscle and a whole muscle, as well as a functional group of muscles, and the symptoms range from mild discomfort lasting a few seconds to a significantly longer and agonizing spasm.
Often the manifestations are repeated several times until their final disappearance. The most common complaints are those in the areas of the thigh (back and front muscles) and lower leg (m. Gastrocnemius). Although cramping is a common complaint among humans, science is not yet able to fully explain this phenomenon. The general opinion is that getting a perception is a sign of bad luck – an accidental muscle slip for which nothing can be done.
The truth is that due to our weak knowledge in this area, no means have been created to eliminate this problem at the moment, but on the other hand, there are several effective measures, which we will discuss below.
Types of muscle cramps
- true understanding – this is the most common form, which is also the subject of this article;
- dystonic grasping – this occurs when the same muscles are involved in prolonged contraction, thus maintaining a posture or repeating the same movement;
- tetanic grasping – prolonged contraction of muscles under the influence of information coming from the nerves innervating them. This type of cramp is associated with a group of conditions that include, for example, the infectious disease tetanus;
-
contractures – these are conditions in which the muscle is unable to come out of contraction. They are caused by the depletion of ATP (adenosine triphosphate) in the area of the muscles and are defined as serious conditions that are acquired or congenital.
Prevention of Cramps, muscle cramps
Fluid intake
Due to ignorance, many people underestimate the properties of water and rarely take it in the recommended daily amounts. However, we must know that this is the main ingredient of every living organism and even its small fluctuations affect us significantly. Muscle cramps are a similar manifestation – the dehydrated muscle becomes very susceptible to them.
However, dehydration is not always so easy to prove. Thirst may seem like a reliable manifestation, but its presence is not necessary. For example, before training you rest, ie. the body’s needs are close to minimal. However, how would your body react to these low levels of body fluids when you increase the requirements for it during training or, worse, competition? Rapid fatigue, slow reflexes, poor technique, muscle cramps … these are some of the answers.
An established method for proving dehydration is the strict monitoring of body weight. If you notice a decrease compared to previous days, despite following your diet, it most likely means that the amount of fluid intake is inadequate. Another proven way is by determining the color of the urine. The basic rule is that the darker it is, the more concentrated it is, or in other words, the water is in short supply. With optimal fluid intake, the color tends to be light yellow.
Water retention
In the human body, a relative constancy is maintained between liquids and salts, called in the scientific literature “water-electrolyte balance”. As a general rule, when one ingredient decreases, the other compensates with the same. In this sense, if your diet is low in salt, you are more likely to lose more fluids, no matter how much water you drink.
Salt intake
Sodium – Sodium salts, mainly sodium chloride, are found in large amounts in humans. They play an important role in many processes in the body such as: conduction of nerve impulses, transport of organic and inorganic substances across cell membranes, the activity of enzymes and others. In terms of the prevention of muscle cramps, salts have the property of retaining water (see above). During exercise, they decrease through sweat. Therefore, it is good to take before training not only regular doses of protein and carbohydrates, but also a certain amount of salt. Sodium sources: almost all foods (mainly meat), salt and salt products, sports drinks
Potassium – Potassium salts are other important electrolytes that are lost through sweat. Potassium is an important macronutrient, both for preventing cramps and for muscle contraction in general. It is important to note that some drugs (most diuretics) have the ability to increase its release. Potassium sources: fruits, vegetables, sports drinks
Magnesium – Magnesium is just as important for the prevention of such conditions as constipation. However, its deficiency is a rare phenomenon (mainly in alcoholics), given that it is abundant in both plant and animal cells. Sources of magnesium: rich sources are nuts, legumes, pumpkins; sports drinks
Calcium – We all know that calcium is the main building block of bones. A lesser known fact is that the concentration of this macronutrient is crucial for muscle contraction. Insufficient calcium supply is not uncommon, especially in children and older women, which leads to some complications, one of which may be muscle cramps. Sources of calcium: cheese, milk, walnuts, legumes, cereals
Vitamin D – we mention this vitamin because it is one of the main regulators of calcium metabolism. It helps in the absorption of calcium in the intestines. The vitamin is contained in some foods, as well as in a number of tablet forms, but it is a fact that 30 minutes of sun exposure per day is enough for its natural synthesis in the skin.
Physical training – the diet tips listed so far can undoubtedly be useful in the fight against cramps. For pathophysiologists, however, they remain contractile abnormalities, the origin of which they believe lies mainly in the readiness of the muscles to contract. Therefore, although not all of us are actively involved in sports, it is advisable not to neglect regular exercise, as well as, of course, the pre-warm-up.
Dealing with the notion
For more serious and prolonged cramps that exceed 10-15 minutes, some measures need to be taken. They derive from the prevention points we have already described:
- stop the activity that caused the cramp
- gently stretch the stiff muscle and massage
- iwarm the muscle if it is tight and firm. For one with a softer texture, use ice
- rehydration intake of fluids rich in salts
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