Muscle cramps: how to avoid them?

Painful contractures, muscle cramps occur in various circumstances, especially after an effort. Here are the mistakes to avoid, tips to limit the phenomenon and eliminate the cramp when it appears.

Cramps, involuntary and painful muscle contractions, can have multiple causes. They occur in various circumstances, for example at night, during the pregnancy or when you take the wrong position.

It is very common among athletes: up to 70% of marathon runners and triathletes thus experience this inconvenience. Opinions differ on their causes, but one of the most commonly accepted theories is that the electrolyte deficit (lower than normal concentration of minerals in the liquids organic) is largely responsible for these contractions.

When sweat, the body eliminates many minerals (sodium, potassium, magnesium, calcium…). The dehydration is another favoring factor: without enough fluid, the body cannot transport minerals to the muscle.

Prevent cramps

  • Practice a sporting activity: a sedentary lifestyle slows blood circulation. Standing still at your desk for long periods of time is a common cause of muscle cramps. Get up at least once an hour and walk a few steps to stimulate venous return. Generally speaking, practicing an activity physical daily reduces the chances of getting a cramp.

  • Remember to drink regularly: as mentioned above, dehydration is the cause of many cramps.

  • Avoid playing an intensive sport in case of intense cold. No need to try to "warm up the muscle": it doesn't seem to have any impact on the occurrence of cramps. It has been shown thata warm and humid environment also favored cramps, without the heat seems to be the cause.

  • Do not practice stretching before training: despite the widely held belief, this proves to be rather dangerous than anything else: the neuromuscular bundles become less sensitive and the muscle will be less able to react to an emergency.

  • Do not drink water immediately after exercise: again, contrary to popular belief, it is counterproductive, according to an Australian study. This further dilutes the electrolytes in the blood and body fluids. To rehydrate, prefer sports drinks specially enriched with minerals or a fruit.

How to get a cramp?

Above all, do not press the painful area : on the contrary, it is necessary to slowly stretch the "cramped" muscle and activate the antagonistic musculature, which allows the relaxation of the contraction. For example, if your calf hurts, pull your toes toward you to contract antagonistic muscles of tibia. Once the muscle is a little relaxed, you can practice a small massage lengthwise to remove the remains of contraction.

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