What Causes Muscle Cramps? Some Big Time Muscle Injury, You'd Think.....


N...o...o...o

Actually, what causes muscle cramps?

Tight muscles, lack of flexibility, not enough fluid intake are some of the causes.

We''ll look deeper into the causes in a sec.

Right now, fast forward to a scene - you happily go about your exercise routine ( toning , cardios and strength training ) as usual.

Suddenly -

Bang!

Muscles in your calf tighten and contract involuntarily, causing you excruciating pain. You can't straighten your leg as the muscles have become hard like a rock and you can’t even stand up.

That's muscle cramps for you.....

They're sudden (without warning) involuntary tightening and contraction of a muscle that won't quickly relax.

Intensity of cramps can be from a slight twitch to a severe, agonizing contraction and tightening.

They can last from a few seconds to more than 15 minutes per attack.

Though a cramp can occur in just about any of your muscle, they mostly strike these muscle groups: your upper leg (includes both your hamstrings and quadriceps); your lower leg and calf muscles and your feet and hands.

Usually, muscle cramps are associated with exercise and sports. Here I want to classify them as exercise-related cramps.

But they could also occur and aren't associated with exercise and sports. Here I want to classify them as non exercise-related cramps.

We'll look at the exercise-related cramps first.

What causes muscle cramps for this category?

According to research and study, this is the major "list" of what causes muscle cramps:

  • Muscle fatigue and too much exercise

  • Tight muscles and a lack of flexibility in them

  • Heavy duty exercises such as hard cardios like running uphill or cycling at high, intense speed

  • Lack of fluids, resulting in a mild case of dehydration. When you're dehydrated, the decrease in your body mass, blood volume and plasma volume leads to muscle cramping

  • Poor blood circulation

  • Lack of sodium as sodium is an important mineral that initiates signals from your nerves that lead to movement in your muscles. So a lack of it and also fluid could make your muscles contract and twitch involuntarily

  • Lack of minerals and electrolytes such as potassium, calcium and magnesium in your body

  • Exercising in intense heat and humidity

Now you know what causes muscle cramps, you wonder whether there're ways to treat them?

Oh, yes, there're.

One thing about muscle cramps is that they will normally subside and go away without any treatments. But it's good for you to know ways to reduce their severity and shorten their duration when they do strike.

I recommend you try these "dynamic" ways:

  • Immediately stop the exercise that triggers the cramps

  • Then slowly and gently stretch the affected muscle or muscles

  • Keep the affected muscle or muscles moving with light exercise and gentle massage

  • Apply heat and massage to promote blood flow to the affected muscle or muscles

  • If it’s a leg cramp, try standing up and walking it out

  • Hasten your recovery by resting and have adequate rehydration with fluids containing electrolytes, particularly sodium

To prevent muscle cramps is easy.

I just look at what causes muscle cramps and take it from there to prevent them.

I do simple stuff like:

  • Regularly exercise to promote blood circulation. Hey, cardio's a good exercise that'll pump up my blood and improve my cardiovascular fitness

  • Stretch my muscles after each exercise session. This is an excellent way to keep my muscles loosen up and flexible and help to stop them from tightening up and cramping

  • Drink 8 - 10 glasses of water daily and also drink plenty of water to stay hydrated during exercise

  • Eat foods rich in calcium, potassium and magnesium such as bananas, oranges, potatoes and fresh vegetables

  • Replenish sodium levels during times of heavy exercise and profuse sweating with a sports drink

  • Allow enough rest for my muscles after a hard training or exercise

Now we come to non exercise-related muscle cramps.

What causes muscle cramps for this category?

You and I probably have them one time or another in our life.

Here's the "list" of what causes these muscle cramps:

  • If you're pregnant. This could be because your baby is taking most of the nutrition you put in thereby leaving little for your own consumption. It could be that you're not drinking enough water, for fear of frequent trips to the restroom

  • If you're menstruating, you tend to get leg cramps when your legs are exposed to cold air

  • If you're not wearing right and fitting shoes

  • If you've had surgery, you can have muscle cramps

  • Diabetes, neurologic disorders or vascular problems could lead to cramping episodes as well

  • Tight clothing which cuts off the flow of blood throughout your body

To prevent these types of muscle cramps is easy too.

Just look at the causes and deal with them appropriately.

You'll be fine and good.

Conclusion for what causes muscle cramps?

I'd say prevention is the best medicine for muscle cramps and the smartest way to avoid them.

You agree?


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