Cramps: Causes and how to prevent them

Most people have experienced muscle cramps several times in their lives. Especially in the summer months they are a frequent phenomenon. What do cramps mean and what do we take to get rid of them?

What is muscle cramp?

This is a sudden muscle contraction that usually occurs:

• in the calves
• in the flexors of the toes
• in other muscles

The muscle contracts (shrinks) abruptly and becomes hard, something called a spasm. Cramps are seizures that last for a few seconds or minutes. You can not control the affected muscle and feel pain until it relaxes. To pass the pain you have to stretch the muscle that has contracted (stretching). [1]

The main symptoms of muscle cramps:

Muscle cramps are characterized by: [1]

• Sudden and acute muscle pain (muscle contraction) most often in the calves (calves)
• Severe swelling of the affected muscle that is visible under the skin
• They last a few seconds and can last up to about 15 minutes
• They may return several times after the first episode.

Why do muscle cramps occur?

The causes of cramps can vary and in particular can be due to: [1] [2] [4] [6]

• In intense or long-lasting exercise that strains the muscles and in people who exercise without having done the appropriate stretching. It is noted that cramps can occur either immediately or after hours.
• In dehydration, especially in summer, cramps are the most common symptom of heatstroke (sunburn).
• In the absence of certain macronutrients (calcium, magnesium).
• Deficiency of certain B vitamins, such as thiamine (B1), pantothenic acid (B5) and pyridoxine (B6), increases the chance of you having a cramp.
• Injury, either to the muscle itself or to a nearby bone (fracture)
• Irritation of a nerve such as e.g. in intervertebral disc herniation (accompanied by pain, numbness), in diabetic neuropathy but even in more serious neurodegenerative diseases.
• Rest cramps, which occur mainly at night, after a long day and especially in people over 50 years.
• Prolonged maintenance of a specific posture.
• Use of caffeine and alcohol by people possessed by stress and intense psychological load.
• Movement of fluids, e.g. dialysis.
• In advanced pregnancy

Night cramps in the legs

Night cramps are involuntary muscle contractions that occur in the lower extremities before bedtime or during sleep. They can occur at any age, but it is worth mentioning that it is much more common in people over 50 years. [3]

The most common causes of night cramps are:

• Pregnancy (especially after the 6th month)
• Flatfeet
• Dehydration
• Electrolyte disturbances (magnesium deficiency)
• Metabolic disorders (eg diabetes, kidney disease and liver disease)
• Taking medicines (eg diuretics)

Why are they more common in summer?

In summer, more cramps occur due to dehydration. A sudden high temperature can be the cause. If you get cramps in your leg while swimming, turn your back and try to stretch the affected muscle.

In which groups of people are they presented?

Cramps are rare in children and increase with age and during pregnancy. In the elderly it may be more common at night, during sleep. They are also observed in athletes who make frequent use of alcohol and coffee. Exercising without properly warming up the muscles can lead to cramps. [4]

Also, cramps are one of the symptoms that often occur in those who have anemia and in general in those who have a low hematocrit as the necessary amounts of oxygen to the muscles may not reach. [4]

It is more common in people with hypothyroidism. If you have cramps while walking, it may be due to reduced blood flow to your lower extremities due to problems in your arteries. [4]

In addition, the daily fatigue from the extra pounds of pregnancy, the stress and tension experienced by the pregnant woman, standing, the wrong diet with excess phosphorus and lack of calcium – magnesium intake, hormonal disorders due to pregnancy, dehydration but also dehydration Other factors increase the risk of muscle spasms and lower extremity cramps. [4]

Also, constipation, “pulling” of abdominal muscles, inflammatory bowel disease, ovulation and flatulence, are factors that are blamed for acute abdominal pain. [4]

How are muscle cramps treated?

In case of muscle cramps what you need to do is: [4] [6]

1. Stretching of the aching muscles and massages with gentle massage.
2. Applying a cold compress to relax the cramped muscle. If muscle pain or tenderness remains after the cramp is resolved, apply warm compresses or take a warm bath.
3. If the cramp is due to an intervertebral disc herniation or neuropathy, the solution lies in treating the underlying disease.
4. If there is a muscle injury, the use of medicated muscle relaxant pills is indicated.
5. If it is due to intense exercise, consuming water or taking a liquid preparation rich in electrolytes, will bring the desired relief.
6. Taking magnesium and B-complex supplements can offer relief in cramps of advanced pregnancy

How can we prevent them?

Avoid dehydration

To avoid them, drink plenty of fluids. How much depends on what you eat, your level of activity and the weather. Fluids help muscles contract and relax, keeping muscle cells hydrated and less irritated. Older people often do not drink enough water at night because they want to avoid waking up and going to the toilet, thus ending up dehydrated. During prolonged exercise or physical activity, drink water at regular intervals. [6]

Pay attention to diet

Because cramps occur when a muscle can not relax properly due to a lack of magnesium or potassium, if you often get cramps during sleep, it may be good to include foods that have more potassium in your diet (eg bananas and oranges), magnesium and calcium. Carrot juice, in addition to containing significant amounts of carotene, has plenty of minerals (potassium, calcium, magnesium). Reduce your intake of caffeinated beverages and foods, such as coffee and chocolate.

Avoid the cold

Some people say they get cramps at night when their feet come out of the blankets. Indeed, the cold can constrict blood vessels and reduce the supply of oxygen, so in winter you need to cover yourself well.

Daily exercise

Sometimes leg cramps can be prevented with daily exercise. Exercising your legs during the day can help reduce the frequency of their occurrence. Get up on your toes and slowly lower yourself by doing repetitions. You may find it helpful to stretch your gastrocnemius muscles before going to bed. [7]

What do we take for cramps?

According to a study that performed a systematic review and meta-analysis of 14 randomized controlled trials to assess the effect of magnesium supplementation on the prevention and treatment of muscle cramps in adults, magnesium supplementation was found to be an effective strategy, particularly in those with low magnesium levels. [9]

Consuming dietary supplements rich in magnesium (300 mg for women and 350-400 mg for men) is able to bring about the desired relief by both preventing and treating cramps. [8]

Can they hide a serious problem?

If the cramps persist, see a doctor as it may be a symptom of a condition such as e.g. problems with the arteries (atherosclerosis) of the lower extremities or a neurological disorder. [6]

Which doctor to visit

A specialist neurologist is the right professional to guide you through the cramps that afflict you. When visiting a neurologist you should be prepared to answer questions such as:

• When did you have cramps?
• How common and severe are your cramps?
• Does anything typically precede your cramps, such as mild to vigorous exercise?
• Do you ever have cramps while resting or while sleeping?
• Does stretching relieve your cramps?
• Do you have other symptoms, such as muscle weakness or numbness?
• Have you noticed changes in your urine after exercise?

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