People who use certain muscles all the time, such as athletes, office workers and professional drivers, often suffer from cramps in one or more muscles.
Symptoms
- A sharp, sudden, painful spasm (or tightening) of a muscle, especially in the legs or neck.
- The muscle feels hard to the touch
- Twitching of the muscle
- Persistent cramping pains in lower abdominal muscles
- Exercise-induced (heat) cramps
Causes
Muscles contract or lengthen in response to your desire to move. Cramps occur when a muscle contracts with great intensity and stay contracted, refusing to stretch out again.
The occasional muscle cramp is not cause for concern, but if they occur frequently there may be an underlying mineral or hormonal imbalance. This is particularly the case in hot weather or exercise causes excessive sweat and depletes water and the minerals potassium and magnesium from the body.
In younger people, cramps are more commonly due to loss of mineral salts and dehydration brought on by exercising (see previous hydration article). These are commonly referred to as heat cramps.
Poor circulation can also result in cramps, particularly in the calf muscle.
Natural therapies
Potassium and magnesium deficiency are both associated with recurrent cramping; for best results, use these two minerals in combination.
Electrolyte replacement drinks are used for heat cramps, as they re-hydrate the body and quickly replace minerals lost through sweating.
Lifestyle factors
Drink 6 to 8 glasses of water every day, and ensure you are receiving plenty of potassium and magnesium by eating a well-balanced diet. Fruits such as apricots (especially dried), bananas and raisins contain high amounts of potassium, whilst nuts and soya beans are good sources of magnesium.
A stretching regime before and after exercise is important. Yoga classes are a great way to improve your flexibility and stretch out your muscles. Regular massage can also help to keep the muscles relaxed.
Remedy
Be sure to warm up before exercising, and to drink plenty of fluid before, during and after your training session. On hot days, or if you tend to sweat a lot, an electrolyte replacement drink will help prevent dehydration and cramps.
