What is muscle cramp
Muscle cramps are extremely painful and can be a real nightmare, especially if you wake up at night with pain.
Do you have frequent muscle contraction? Are they too painful?
These painful contractions are called muscle cramps.
Night cramps are suddenly involuntary contractions of muscles during sleep or during rest. The duration of these cramps may take from a few seconds to several minutes.
Although intense pain may disappear, muscle pain may remain for some time.
Anyone may be subject to these types of cramps, but they are more common in older people.
They can affect different muscle groups, including the back of the foot, the front or back of the thigh, the abdomen, the arms, the hands and even the neck.
This problem also known as night cramps or Charley Horse. They are painful spasms that typically occur in the leg muscles. Leg cramps usually happens in middle of the night, and also can happen in the daytime during physical activities like running and cycling. Fitness can put strain on your leg muscles. Some leg muscle cramps – which can last anywhere from a few seconds to up to 10 minutes.
Painful cramps can occur for several reasons. Common causes include excessive muscle wear, muscle injury, dehydration, poor blood circulation.
They may also be preceded by your medical condition, such as back nerve compression, pregnancy, kidney failure.
Often, nutritional deficiencies can also cause muscle cramps. Low levels of some minerals and vitamins can cause more frequent cramps.
You can consult your doctor and find out the level of various minerals and vitamins in your body.
Once your doctor detects a vitamin or mineral deficiency, he or she prescribes it and the muscle cramp problem is likely to resolve himself.
When to see a doctor
Muscle cramps are usually disappear on their own, and are rarely serious enough to require medical care. However, see your doctor if your cramps are too much painful and you just cannot take this any more.
Symptoms of muscle creamp
Symptoms of a muscle cramp include local pain at the site of the cramp, which can be severe, and firmness or tenderness of the involved muscle. Any muscle can develop a cramp, but the most common sites for muscle cramps are in the legs. The most commonly involved muscle groups are the back of the lower leg/calf, the back of the thigh (hamstrings), and the front of the thigh (quadriceps).
Other symptoms include swelling and pain in the affected area. Once you get a cramp, you’re paralyzed and you can’t move your feet.
If you have leg cramps. You can relieve their pain and even prevent it by changing your lifestyle and household resources.
If you already have leg cramps. The best thing to do is to engage in some physical activity immediately.
How To Treat Muscle Cramps With Vitamins And Minerals
Leg cramps can be very painful and often occur suddenly. But before, sometimes you also experience warning symptoms such as tingling and muscle contractions. There are many causes of muscle cramp and many of them have different solutions.
It is important for the normal functioning of muscles and nerves. Magnesium also increases the absorption of potassium. Which is also important for the proper functioning of muscles.
If you have a magnesium deficiency, try to make up your daily magnesium dose with a healthy diet.
one of the best food sources of magnesium are almonds, avocado, bananas, beans, pumpkin seeds, soy milk, cashew nuts, nuts and leafy vegetables.
It is important that you do not have a diet that is too high in fat, as it may reduce your body’s ability to absorb magnesium.
Low levels of potassium in the body may be another possible cause of muscle cramps. As well as muscle weakness and fatigue.
You know potassium is a very important element for the health of our muscles and it also helps to absorb the calcium and the magnesium. So, you have to avoid a diet rich in salt as this can change the sodium-potassium balance.
You can also maintain the desired potassium level by eating foods such as bananas, avocado, strawberries, oranges, mango, kiwi, apricot, woodpecker, carrot, sweet potato, spinach, broccoli, red pepper, sardines and salmon.
There is very strong link between muscle health and calcium intake.
Calcium is an electrolyte that is involved in nerve function and muscle contraction and relaxation.
Thus, a lack of calcium can prevent muscle relaxation after contraction, and a spasm occurs.
To make sure you have enough calcium, consume calcium-rich foods such as skimmed or non-fat milk, dairy products, dark green leafy vegetables, cereals, citrus and soy products.
Some vitamins are also important, such as vitamin D. Some of the major dietary sources of vitamin D are milk, fish, egg yolks and cereals.
Causes Of Muscle Cramp
The exact cause of convulsions at night is unclear. However, there are many factors that can cause this painful problem.
Its one of the reasons that support this type of convulsions. So try to drink more water.
Proper hydration benefits a healthier body and affects muscle performance. Water contains 75 percent of muscle tissue and helps it contract and relax easily.
Therefore, maintaining adequate levels of hydration during the day can be one of the main causes of leg cramps, not just during the night.
Water is also important for the proper circulation of nutrients in the body. Without water, the muscles will be deprived of important nutrients, which can lead to electrolyte imbalances (especially sodium, potassium, calcium and magnesium).
Any type of electrolyte and mineral imbalance such as sodium, potassium, calcium and magnesium in the body can contribute to night cramps.
How to prevent muscle cramps
To avoid repeated cramps in the legs, avoid high heels, which can contribute to muscle strain and consequently to cramps.
If you haven’t already, you can also have your thyroid checked, as you may suffer from hypothyroidism.
Low thyroid hormone levels can indirectly contribute to muscle weakness and leg cramps at night.
In addition, thyroid hormones can affect calcium absorption.
Also, check your diabetes, because convulsions are a symptom of a form of nerve damage called diabetic neuropathy, which is one of the complications of uncontrolled diabetes.
Other risk factors include nutritional deficiencies, muscle fatigue, dehydration, renal failure, thyroid problems, type 2 diabetes, vascular disease, overweight, electrolyte imbalance, circulatory problems, hormonal imbalance, neurological disorders and restless leg syndrome.
Even a simple exercise like walking will greatly help.
Walking sends a signal to the brain that the muscles must contract and then relax. This relieves tense muscles and provides relief from discomfort.
Once you get a leg cramp, gently stretch the affected area for 15-30 seconds and gently massage the affected area to relax the tense muscles.
To reduce the chance of getting a cramp at night, stretch your leg muscles before you go to bed. Do this every night if you have this problem at night.
The best way to exercise your legs is to walk at least 10 minutes before bedtime at least by the apartment or the stairs, or if you have a stationary bike, cycle a little.
You also have to try to exercise every day. Regular exercise helps the muscles function properly, reducing the risk of leg cramps, especially at night.
however, be careful not to hurt you even more.
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