Whether you are a non-sports person or a sports lover: Almost everyone knows this pain in the muscle that occurs in a flash, which suddenly hardens. Muscle cramps are caused by an unwanted muscle contraction, which is favored by a lack of fluids and minerals. Muscle cramps are particularly common in people who sweat a lot.
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Muscle cramps from mineral loss
If the body lacks salts such as magnesium, sodium, potassium and calcium , muscle cramps can occur. The so-called electrolytes are found in the fluids of the body and supply the muscles from there. If you drink too little and generally not enough electrolytes, muscle cramps can occur because the relationship between fluid and mineral content is disturbed. Especially athletes and people who sweat a lot suffer from muscle cramps more often.
How do I prevent cramps?
Make sure you have enough electrolytes in your diet. During sports or in summer, mineral water or water enriched with electrolytes can be useful. Sodium is usually well absorbed through conventional salt and magnesium can be taken as a dietary supplement. Calcium, on the other hand, can be found in milk and dairy products, as well as green vegetables. It is also rich in potassium. However, you should be careful with dietary supplements, since potassium tablets, if taken uncontrolled, can lead to muscle twitching, paralysis or even serious cardiac arrhythmia. If you suspect a potassium deficiency, have your potassium level checked by a doctor!
Also interesting: The most important magnesium foods
Muscle cramps caused by incorrect movements, overload and malpositions
- Overloading of the muscles
If a muscle is stressed, it contracts when it is loaded and relaxes again when it is relieved. is e.g. If, for example, the calf is permanently tense, as is often the case when running, a permanent contraction can occur, causing the muscle to cramp. The cramps often appear at the beginning, when the body has not yet gotten used to the strain. - The wrong shoes
Whether in everyday life or during sports: the right shoes have priority in order to prevent muscle cramps. If the shoes press on the vessels during the day, the blood circulation is disturbed , so that cramps can occur at night. In sports, the wrong shoes can often lead to incorrect strain and thus to cramps. - Foot malpositions
Anyone who suffers from flat or splayfoot also has an increased risk of muscle cramps, since the malposition affects the blood vessels and blood circulation.
Muscle cramps as a sign of illness
Muscle cramps can also be a sign of illness . These include, above all, neurological diseases that are associated with muscle weakness, as well as diabetes and hormonal diseases such as hypofunction of the parathyroid gland or adrenal cortex. Diseases of the kidneys and liver can also result in cramps.
What to do if you suspect something?
Muscle cramps are often caused by a magnesium deficiency. The magnesium is supplied quickly, but the muscle cramps remain. If these recur frequently and last longer, it is advisable to consult a doctor. He will look for the cause, find the right diagnosis and treat it.
Also interesting: Olympic champion Matthias Steiner gives fitness tips for diabetics
First aid for cramps
Once the muscle spasm has struck, it is often helpful to stretch the affected area . If you have calf cramps, stretch e.g. B. Straighten the affected leg and lean your torso toward the foot while pulling the foot toward you. Stretching loosens the muscles, causing them to relax again. It is important that you also drink a lot to compensate for the loss of electrolytes. As a rule of thumb, you should drink about 150 ml of water for 15 to 20 minutes of exercise.
Prevent muscle cramps – what else can I do?
- Exercise
Regular exercise and sport promote blood circulation in the body and prevent muscle cramps. Are you a beginner e.g. B. when jogging, slowly approach the movement to get the calf and thigh muscles used to the strain. - Contrast showers
Regular contrast showers of cold and warm water prevent calf cramps. At the same time, the alternating showers are good training for the veins. - Warmth and warm clothing
Especially in winter, exercising in the fresh air can lead to cramps, as the cold air has a negative effect on muscle activity and blood circulation. Therefore wear suitable clothing. In everyday life, it is also useful to keep the areas of the body that are prone to cramps warm. - Stretching Exercises Regular stretching and loosening exercises
can not only improve mobility in the body, but also help prevent cramps.
