We believe that there is no single person that has not struggled with this unpleasant phenomenon. That means that you are certainly familiar with this aching sensation, but do you know why spasms occur, how to avoid them and how to help yourself when they occur?
Muscle spasms or cramps are quite normal and they also affect
individuals who are not as physically active as athletes. They are not
necessarily associated with intense physical activity and muscle
exhaustion, but spasms are generally more common in athletes or people
who do sports.
We believe that having in mind the real info regarding spasms, you will sure avoid or treat them more easily.
If you have ever had a muscle spasm, then you probably know that they
can be either quite painful or slightly milder. Sometimes spasm are so
strong, that they cause even bruises because capillaries are too
tightened.
Spasms are involuntary (without your control) muscle contractions and
occur in any skeletal muscle. They last for a few seconds or several
minutes.
Why do muscle spasms occur?
Muscle spasms can be really nasty and the reasons for their occurrence
still remain unclear. However, experts have accepted several factors
like changes in neuromuscular control, dehydration, altered metabolism
of electrolytes (ions necessary for implementation of electrical
impulses in muscles), changes in exercises targeting a particular group
of muscles, muscle strains or degenerative changes.
You are likely to deal with spasms if you exercise in hot rooms or hot
weather and your body sweats more than usual, excreting electrolytes
through sweat.
Aside certain physiological states of the body that has an increased
need of specific electrolytes for normal growth and development, regular
athletes are part of a vulnerable group and need to pay more attention
to the intake of proper electrolytes.
If you do a research on your own, trying to learn more about spasms, you
will sure notice that almost every article regarding this topic
condemns magnesium deficiency as the main reason.
However, do not forget that, as mentioned above, science still has no
explanation regarding this issue, so you cannot say it is magnesium that
controls mechanisms. It is true that frequent spasms are a symptom of
magnesium deficiency, but potassium, calcium and sodium are also part
of the electrolyte group of metals that are essential for normal muscle
function.
If your aching spasms occur as a result of vitamin or mineral
deficiency, you may lack magnesium, calcium, potassium and sodium. As we
already said, human body loses electrocytes through sweating, but
sometimes even drugs such as diuretics can cause your body to lose
essential minerals.
Magnesium plays an important role in metabolism of carbs, proteins and
fat. It also participates in muscle and nervous stimulation, acting as
calcium channel blocker.
Calcium tightens muscles, while magnesium relaxes tissues. Therefore,
muscles cannot relax if your body lacks magnesium. Recommended daily
intake of magnesium is 300mg, and 450 mg for nursing mothers and
pregnant women.
Where do spasms commonly occur?
Muscle spasms commonly affect calf, foot, both its inner and outer side,
and thighs. They are less common in abdominal muscles, shoulder and
arms.
Muscle spasms do not pose a serious threat to your health and disappear
without any special treatment, leaving latent pain that fades away.
Muscle spasm is a severe and strong contraction of the affected muscle
and stretching or massages can really help relieving it.
How to prevent their occurrence?
People who exercise “waste” their muscles (positively, of course) and
therefore expose their bodies to a greater loss of key electrolytes and,
of course, water.
The appearance of cramps in athletes is specifically associated with
dehydration and loss of electrolytes through sweating. It is therefore
particularly important to drink enough water during your workout. Drink
oligomineral water as it has a balanced ratio of essential electrolytes;
isotonic drinks are also great.
Also, in cases of “overtraining,” when your workout is exhausting and
intense, cramps partially indicate weakness in which case, you should
have a good meal rich in magnesium, calcium and plenty of water, and
also rest for a few days.
Beginners should not panic. Consider spasms as a “welcome” in sport and
slowly stretch your muscle. Muscles react to any change, regardless of
whether you exercise regularly or do not really fancy physical
activities.
What should you do?
Muscle spasms usually require no special treatment, but you a few simple tips can be of great help.
Prepare your body before every workout to avoid muscle spasms.
Strethcing is pretty much all you have to do. It will also protect you
from injuries.
If you experience a muscle spasm during your workout, stop doing your
exercise and stretch your muscle. Extend and stretch your leg. Keep it
in this position until the spasm disappears. Massage it gently and it
should be soon gone. Of course, this should be no reason to stop your
training.
Do not forget to drink plenty of water and fill up your electrolyte
depots after. Consume calcium and magnesium supplements, but make sure
you consult a pharmacist or doctor first.
Food is the best source of electrolytes. Cheese and milk are excellent
sources of calcium and sodium, banana are rich in potassium, and
magnesium is found in almonds and dark chocolate (high cocoa content).
Foods rich in magnesium will sure reduce your cramps, especially if they
occure while you are sleeping.
In case you “combine” chocolate and almonds, be fair to yourselves, and next time you go to the gym, try a bit harder.
