Prevent Muscle Cramps With These 4 Tips
Muscle cramps can generally be caused by over-training, a lack of exercise, dehydration, inadequate nutrition, injuries or medical conditions like pregnancy, nerve damage, hypothyroidism and certain medications. Cramps often go away on their own within a few seconds to minutes, however, frequent cramping may get in the way of day-to-day functioning and can sometimes feel debilitating.
So, how can you reduce the incidence of muscle cramps?
Adopt a regular stretching routine
Stretching helps the muscles relax and aids in proper contraction. When the muscles are too tight, contractions become erratic. Be sure to stretch and warm up adequately before a training session and always stretch afterwards while the muscles are still warm. Gentle stretching before bed is also a great way to relax the muscles and promote a good night's sleep.
Exercise regularly
While cramping tends to occur during exercise, building strength and flexibility with regular exercise can actually minimise the incidence. Exercise also increases oxygen and blood flow into the arms and legs to aid in muscle functioning. A sedentary lifestyle is a huge contributor to cramping as blood flow is limited by remaining in the same position for extended periods.
Hydrate, hydrate, hydrate!
This one is a no-brainer, although most people still aren’t drinking enough water. Hydration is important for healthy muscle contraction and relaxation. For athletes, especially, it’s crucial to drink plenty of fluids and rehydrate right after training. A general rule of thumb is to consume an extra litre of water, on top of your daily intake, for every hour of exercise performed.
Eat a diet rich in nutrients
Consuming a balanced diet rich in plant foods, like fruits and vegetables, is the easiest way to ensure you’re getting sufficient nutrients to support your bodily functions and reduce muscle cramps. The nutrients you want to pay special attention to are magnesium, calcium, potassium and sodium. Foods such as beans, broccoli, banana, avocado, dark leafy greens and nuts and seeds are particularly abundant in these nutrients. While most people are already getting enough sodium in their diet, high-salt sweaters may need to add extra seasoning to their foods. A high-quality sea salt is always the best option.
If you’re suffering from chronic muscle cramping and are looking for relief, get in touch! Together, we can get to the root of the issue and create a treatment plan tailored specifically to you.
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