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Muscle Cramps: What they are and how to prevent them

Muscle cramps are extremely common. Almost everyone experiences muscle cramps at some point in their life. Muscles are capable of contracting and relaxing and designed to produce both voluntary and involuntary movements. A muscle cramp is a sudden, involuntary contraction of the muscle that does not relax. Cramps can happen in any type of muscle, but we’ll talk about skeletal muscles, which are muscles that are very elastic and ones we can voluntarily control.

There are a variety of causes associated with these spasms. Common causes of muscle cramps include muscle fatigue, dehydration, low levels of electrolytes, poor circulation, inadequate nutrition, injury and even some medications. The contracted muscle may produce a “lump” that may be visible. Gently massaging or kneading the area and slowly stretching the muscle can help relieve the tension. Most muscle cramps can be stopped if the muscle can be stretched. Applying heat and/or ice can help relax the muscle quicker.

Tired muscles are more likely to cramp. Cramps can occur at the end of intense workouts or during endurance training. Spasms can also occur while we are sleeping or just sitting when muscles are in the same position for a prolonged period of time. Beginner athletes are more likely to have cramps because they fatigue quicker than experienced athletes.

There are steps that can be taken to help prevent muscle cramps from occurring. It is recommended that you maintain adequate hydration, proper nutrition, and attention to safety while exercising, including stretching.

Hydration is important to overall health as well as athletic performance. Fluids keep cells hydrated and happy allowing to contract and release. Drink plenty of water or non-sugary sports drinks, especially before any exercise or strenuous activity. Electrolytes regulate the shift of fluids in and out of cells. The most important electrolyte is sodium, which is in sweat more than any other electrolyte. Be sure to replenish your sodium levels to avoid dangerously low blood sodium levels. Avoid caffeinated beverages because caffeine acts as a diuretic and will deplete your fluid supply quickly.

Proper nutrition is also important to your overall health. Consuming the appropriate vitamins and minerals, particularly B vitamins, can help prevent muscle cramps. Not having enough potassium, calcium and other minerals in your blood can also lead to muscle cramps. Eating vitamin rich food or taking a multivitamin supplement can help.

Stretching before and after exercising is important along with a proper warm up and cool down routine. Tight muscles need to work harder during intense activity and are more likely to result in injury than muscles that have been warmed up and stretched beforehand. Muscles that are fatigued due to overuse are most likely to have muscle cramps. Ask your doctor or physical therapist for suggestions of exercises to perform to both prevent and relieve muscle cramps.