2024-08-15 10:18:38
Ah, the famous leg cramps…
We’ve all been there, those painful contractions that come out of nowhere and usually happen at the worst possible times, like the middle of the night or after a good workout.
If you’re tired of writhing in pain and can’t even see it coming, good news! A study published this year by Harvard University finally provides us with an effective secret to saying goodbye to cramps.
Learn more about cramps
Leg muscles are made up of fiber bundles that alternately contract and relax to produce movement.
A cramp is a sudden, involuntary contraction (tightening) of one of these muscles. They usually occur on the legs, especially the calves, and can affect people of all ages.
Cramps can last from seconds to minutes and are often accompanied by severe pain and stiffness in the affected muscles.
Nocturnal cramps that occur during sleep are particularly disturbing and may cause you to wake up suddenly. The following are the most common causes of muscle spasms:
physical exercise
Cramps are often triggered by strenuous physical activity, especially when the muscles are not exerting themselves to a certain level. Exercising for long periods of time or in too hot conditions can aggravate this phenomenon.
dehydration
Not being hydrated can disrupt your body’s electrolyte balance, which can make your muscles more susceptible to involuntary contractions.
Loss of fluids and electrolytes through sweating increases this risk.
electrolyte deficiency
Electrolytes, such as magnesium, potassium, and calcium, play a vital role in muscle contraction and relaxation.
A deficiency in these minerals prevents muscles from fully relaxing, causing cramps.
Pregnant
During pregnancy, cramps can also be caused by changes in blood circulation and increased muscle pressure due to the growing uterus.
This phenomenon is especially common in the second and third trimesters of pregnancy.
aging
As we age, muscles become more fragile and fatigue more easily. Additionally, older adults are more likely to become dehydrated, which further increases the risk of cramps.
drug
Some medications, such as statins used to treat high cholesterol, may cause muscle cramping as a side effect.
Other medications, such as diuretics, can also cause electrolyte loss and increase the risk of cramps.
cramp symptoms
The most typical symptom of muscle spasm is sudden, severe pain in the affected muscle, usually the calf.
The pain may be severe enough to immobilize the person. In addition to pain, it is common to feel a hard lump in the contracted muscle.
The ball is caused by violent and involuntary contractions of the muscle fibers. Sometimes noticeable contractions or spasms can be seen under the skin.
Diagnosis of spasms
Muscle spasms can usually be diagnosed and treated on your own without seeking help from a health care professional.
When you experience cramps, it’s important to recognize the symptoms quickly and take immediate action to relieve the pain. Here are some simple steps to treat cramps immediately after they occur:
- massage : Gently massage affected muscles to help release contractions and improve blood circulation.
- stretching exercise : Gently stretches contracted muscles to help them relax. For example, for calf cramps, try pulling your toes toward you while keeping your leg straight.
- Moisturizing : Drinking water can help restore electrolyte balance, especially if you sweat a lot.
Although most muscle spasms are mild and temporary, some cases require medical attention. We recommend that you consult your doctor if:
- If the pain is severe and does not go away despite initial treatment measures.
- If you suffer from frequent and recurring cramps.
- If you have other symptoms such as numbness, muscle weakness, or swelling. This may be a sign of a more serious problem, such as nerve, blood vessel or liver problems.
Practical steps recommended by Harvard study
according to a Latest Harvard study to be published in 2024the following are recommended steps to effectively treat and prevent muscle spasms:
- Adequate moisture : Make sure you drink enough water before, during and after exercise. Muscles need fluid to function properly and avoid involuntary contractions.
- warm up : Before any physical activity, warm up your muscles by performing light exercise, such as walking in place or jogging. This prepares your muscles for exercise and reduces the risk of cramps.
- Stretch regularly : Stretch your muscles for a few minutes after each exercise session to help release built-up tension. You can also stretch before bed if you’re prone to nighttime cramps.
- balanced diet : Diet rich in electrolytes such as magnesium, potassium and calcium. Fruits, vegetables, nuts and dairy products are excellent sources of these essential minerals.
- Avoid magical cures : Research from Harvard University highlights that many over-the-counter products have not been proven to have real efficacy against muscle spasms. Therefore, it is better to pay attention to proven methods.
No more cramps!
Now you hold all the cards to end these cramps that are ruining your life.
Inspired by the latest research, by putting these simple but effective tips into practice, we hope you can finally enjoy a good night’s sleep or exercise without having to worry about the sudden onset of cramps.
So, hydrate, stretch, and a little common sense, and you’ll have shapely legs…without the cramps!
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