Cramps–Causes and Prevention
Nov 11th, 2009 by admin
Cramps
What is a Cramp?
A muscle spasm is an involuntary contraction of a muscle, part of a muscle, or several muscles that usually act together. If the spasm is forceful and sustained, it becomes a cramp. Most people describe a muscle cramp as a feeling of tightness in the muscle; it’s not unusual to feel a lump of hard muscle tissue underneath the skin in the vicinity of the cramp. During a spasm or cramp, it may be painful, or even difficult, to use the affected muscle or muscle group. Cramps and spasms can affect any muscle, even those affiliated with the body’s various organs; however, they are most common in the calves, hamstrings, and quadriceps. Cramps in the feet, hands, arms, and lower back occur frequently, as well.
Many Possible Cramp Causes
Common as they are and painful as they can be, a shroud of mystery surrounds the cause of muscle spasms and cramps. Some researchers believe that inadequate stretching and muscle fatigue lead to cramps. According to the University of Michigan, other possible factors include a low level of fitness, overexertion (especially in intense heat), stress, and depletion of electrolytes through excess sweating or dehydration. Certain diuretic medications can also cause cramping due to a loss of sodium, potassium and magnesium.
Prevention
As with any health condition, it is always best to prevent muscle cramps or spasms-especially if you tend to develop them. Consider altering your diet and lifestyle by incorporating the following suggestions:
1. Take steps to improve your diet. Eliminate sugar and caffeine from the diet, and increase consumption of fiber and protein. In addition, increase consumption of calcium- and magnesium-rich foods, such as green leafy vegetables, yogurt, legumes, whole grains, tofu, and Brazil nuts. High-potassium foods may also be helpful, including bananas, avocados, lima beans, and fish.
2. Before and after you exercise, stretch muscle groups that tend to cramp.
3. Incorporate strengthening exercises into your fitness routine.
4. Avoid dehydration. To prevent dehydration, consume plenty of fluids and foods high in water such as fruits and vegetables.
5. Avoid excess sodium and soda (high in phosphoric acid), as they can leach calcium.
6. Avoid chocolate, caffeine, and alcohol, which can interfere with magnesium absorption.
7. Improve your posture. For example, you may have mid-back spasms after sitting at a computer desk for too long in an awkward position.
Written by American Chiropractic Association writer Angela Kargus
In Prevention of Cramps,
Dr. Phil Kotzan, DC