Muscle spasm - occurs unexpectedly and can occur in the form of severe pain in a certain part of the body. It most often affects the leaf on the leg, but it can also appear on other parts of the body. According to unofficial estimates, about 40% of people have ever been affected by this condition. Cramps can occur more often in athletes, women, the elderly and even pregnant women. Those who have experienced this condition, say that it occurs more often during the night and sleep.
Cause of muscle cramps
The cause of cramps can be different and most often the result of fluid and electrolyte imbalance (eg low levels of potassium, sodium, magnesium, etc.). In that case, cramps can occur when a person becomes dehydrated (loses water from the body through sweating, diarrhea, or due to the use of certain medications. However, some recent research suggests that the cause of cramps can be caused for completely different reasons, especially in athletes.
Fatigue is a complex phenomenon that can be associated with muscles. The most common cramps in athletes can occur at the time of excessive fatigue, after strenuous training of swimming sections in the case of swimmers, for example. The factors that cause muscle cramps are still only partially elucidated, what is known is that the shortening of muscle fibers occurs against our will, and then the muscle is actually out of our function.
The two main causes of muscle cramps could be:
1. Excessive load on skeletal muscle
If the muscle is loaded with a load that is greater than the muscle itself is ready to accept at that moment, the risk of spasms increases. This can happen in any sport and in any situation when the muscles perform some function.
2. Electrolyte dehydration / imbalance (magnesium, sodium, potassium)
Recent research explains cramps by increased activity in the neuromuscular relation. Excessive muscle activity results in fatigue of the Central Nervous System which then inhibits (prevents) the sensors in charge of regulating muscle contraction. This has a negative effect on muscle relaxation and leads to muscle spasms.
Healing cramps
Cramps, just as they occur suddenly, also go away on their own and usually do not require a visit to the doctor. We can help ourselves if we feel them, with a light massage and stretching. Applying warm compresses in place of the resulting cramps can help, and after the cramps subside, applying cold compresses can help with sore and sensitive muscles.
Prevention of cramps
The most important thing in preventing cramps is a good warm-up before each workout. Gradually bringing the muscles into proper shape is also very important. At every training and competition, you should start with a well-hydrated organism (drink enough fluids), but do not pour yourself unless you feel the need. Electrolytes should not be forgotten either, because if they are deficient, normal muscle contraction is prevented. If we drink only clean water, the electrolytes are diluted. In order to restore balance, the kidneys must excrete this water from the body, and electrolytes go with the water. The only way to get enough of them is to take in fluids rich in electrolytes from time to time.
When it comes to sports drinks, one should be careful. Water enters the cells of the body by a process called osmosis (occurs when the concentrations of the solution in the body are different). Sports drinks often have an increased concentration of sodium ions (to improve the taste) so water cannot enter the cell. In fact, in a situation like this, we are both dehydrated and hydrated. The best situation is to make electrolyte drinks yourself.
What we can try is taking extra magnesium in the form of effervescent tablets, because the majority of the population is magnesium deficient, and it is especially deficient in athletes.