A cramp is a sudden muscle contraction, bringing about pain and stiffness. The reasons are extremely diversified and may relate to disease or a sedentary way of life.
These pains affect nearly everybody at one time or another. They are quite mild, often transitory, but in extreme cases can become extremely intense, for instance a leg cramp that forces one to stumble climbing stairs.
Happily, there is a way that you can govern and control these kinds of pains daily and prevent the occurrence of pain. Follow the article to read what you might need to know concerning them!
What are cramps?
As we mentioned, cramps are pains caused by the involuntary contraction of one or more muscles. Usually in response to some external stimulus or physical condition.
Contraction also makes it difficult to control the muscle, limiting its movement. The most common form of cramp is pain in the legs or back. But it can also occur in the arms or neck.
Types of cramps
It can also be classified according to its general causes and manifestation. See the main ones.
Night cramps
These are cramps that occur at night, with no apparent external cause. They are generally associated with different conditions, such as kidney failure, diabetes or a deficiency of certain nutrients.
Exercise-induced cramps
The most common cause of cramps is overexertion. Intensive physical activity leads to a shift in the salt concentration in the tissues, which are the key constituents of the muscle contraction. This shift when rapid leads to pain and involuntary contraction.
Cramps from dehydration
In addition, mineral salts in cells change their concentration in the case of a water deficit in the body. If a person does not drink much water during the day, he will likely experience cramps all day long.
Causes of cramps
As we mentioned earlier, there are various factors that cause body cramps. In some cases, they may occur at the same time.
Learn some of the main ones.
Poor physical conditioning
As we mentioned, many people experience cramps when exercising. This usually happens to people who are in poor physical condition and start doing intense activities without training.
This happens because the body is not used to this level of effort. The fatigue caused by muscle tension leads to involuntary contraction and pain.
Excessive physical exercise
Even a healthy and active person can still experience cramps after intense exercise. After all, regardless of your ability, every body has a limit.
Trying to run for a long time, lifting weights, or simply holding muscle tension for an extended period of time greatly increases your chances of experiencing cramps. Even though exercise stimulates the production of endorphins , it does not prevent this involuntary muscle movement.
Dehydration
The second factor we identify is the concentration of water within the body. In dehydration, the body has trouble balancing its salts and nutrients within the tissues of the muscle for the involuntary contractions.
The exercise factor has much to do with this element since most water is lost within the body due to sweat.
Absence of calcium or potassium
Calcium and potassium are the important elements in managing the muscle contraction. Lack of either or both of them impairs your motion and causes cramps.
This issue is more severe in case, where your calcium or potassium intake is below average throughout the day.
Pregnancy
The physical changes associated with pregnancy can cause cramps, among other problems, such as a herniated disc . The weight of the baby increases muscle tension, while hormonal changes and decreased blood circulation affect the concentration of water, potassium and calcium in the muscles.
Cramp Treatment
If you suffer from recurring cramps, it’s worth seeking treatment. It will make a big difference to your quality of life in the long run.
A simple recommendation is to seek out a massage therapist , a professional specialized in the proper manipulation of muscles to improve circulation and relaxation. Two important factors in preventing cramps.
To ensure a better long-term effect, our next recommendation is functional training . This training aims to work all the muscles in the body at the same time. It is a good option for improving physical fitness in the long term.
Some places also offer quick massage as part of their preventive routines. This is a quick massage, performed by a specialist, to provide immediate relaxation.
What to do to relieve cramps immediately?
If you feel cramps, the most important thing is not to try to stretch the muscle right away. This could cause a more serious injury.
First, massage the painful area and try to relax the muscle gradually. This will help blood circulation, reducing the intensity of the contraction and pain.
How to avoid cramps: practical tips
In addition to treatment, it is important to take good preventive measures for cramps. Below, you will find some of the main measures you can take.
Proper hydration and nutrition
Of course, the best way to avoid cramping would be to have a balanced diet and drink plenty of water because one of its main causes is an imbalance of mineral salts in the muscles.
Stretching
Stretching your muscles before any physical activity, even routine ones, greatly reduces the chances of cramps. This reduces initial muscle tension, facilitating blood circulation.
Understand your physical limits
It is important to be persistent during physical training. However, you should not push your body beyond its limits. Otherwise, you may suffer from other, more serious problems besides cramps.