What are cramps?
Cramps are painful muscle contractions that can affect both your arms and legs. Calf and foot cramps are common but can also happen in the hands, feet, or stomach area.
Cramp symptoms include:
- Painful spasms or twitches in your muscles (usually in the lower leg)
- Tingling sensation in your legs or feet
- Warmth in the affected area
A sensation of “pins and needles” in your leg or foot
The cramps usually go away after a few minutes, but you can also find relief by stretching or massaging your calf muscles. Cramps are often caused by muscle fatigue, dehydration, and nerves that are overactive.
A lack of potassium and magnesium can also cause cramps, as can dehydration. A doctor can prescribe medication to treat cramps that aren’t caused by any other medical issues.
Are you getting enough potassium, magnesium and sodium?
The sodium, potassium, and magnesium in your body are important for muscle contraction. If you're not getting enough of these electrolytes from your diet, it can lead to cramping. This can happen if you have a condition that causes poor absorption (like celiac disease) or if you sweat out more than usual during exercise.
If you're not sure how much sodium, potassium, and magnesium you should be eating every day based on your age and activity level:
- Adults ages 19-50 need about 4 grams of sodium per day; those 51 and older should aim for 3 grams daily. The recommended daily intake for potassium is 4,700 mg per day; the RDI for magnesium is 320 mg per day for adult men aged 31-50 years old
and is 320 mg per day for adult men aged 31-50 years old. The RDI for magnesium is 420 mg per day for adult women aged 19-30 years old; it's 320 mg per day for adult women age 31-50 years old.
Hydrate with water and electrolytes.
Drink water before, during, and after exercise. If you're sweating a lot, drink more water.
Electrolytes are important for muscle function, so be sure to have sodium-rich foods such as celery and cucumber in your diet if you're cramping up often. Magnesium is also helpful in preventing muscle cramps (try eating spinach or nuts). Still, it’s best to get your magnesium from food rather than supplements because they may cause loose stools or diarrhea if taken too much at once--and nobody wants that!
Numbness in the affected area A feeling of weakness or paralysis in the affected area. Cramps can happen anytime, but they’re most common during Muscle fatigue, especially after exercise Dehydration—when your body doesn’t have enough fluid to function properly. The heat (especially when exercising or working outside) Certain medication and 310 mg for women in that age groups
Cramps are most common in children, especially between the ages of 3 and 8. They usually happen when the child sleeps or rests at night but can also occur during physical activity. Muscle cramping due to exercise is usually mild and goes away after a few minutes. But if muscle cramps are severe, painful, or don't go away on their own within 20 minutes, seek medical attention as soon as possible.
Eat a balanced diet.
- Eat a balanced diet. Foods that are rich in potassium, magnesium and sodium can help prevent muscle cramps. Some of these foods include bananas, baked potatoes, and spinach.
- Drink plenty of water to stay hydrated during exercise sessions or hot weather conditions where your body loses moisture faster than normal due to sweating or breathing heavily from the exertion. Dehydration can cause cramping by reducing the electrolyte levels in your bloodstream, which affects nerve impulses causing muscles to contract involuntarily when overworked for prolonged periods without proper rest breaks between exercises (such as weightlifting).
- Avoid high-sodium foods such as processed meats like sausage patties; canned soups; snack chips such as potato chips; pretzels; breaded chicken nuggets/patties made with batter instead of frying them whole pieces first, then cutting them into bite-sized pieces later on...etc... these all contain large amounts' worth' amounts" (sic)
Take vitamin D supplements.
If you're concerned about muscle cramps, taking vitamin D supplements is a good idea. Vitamin D helps with muscle strength and coordination, so it can help prevent cramps from happening in the first place. In fact, studies show that people who get enough vitamin D have fewer leg and foot cramps than those who don't.
You can get vitamin D from fish such as salmon or tuna (which are also high in omega-3 fatty acids), eggs (especially egg yolks), fortified milk and orange juice--or if you're not a fan of eating these foods regularly or drinking fortified beverages every day (or week), then taking a supplement is another option! Most experts recommend taking at least 1000 IU of supplemental vitamin D per day; however, some benefits may be associated with taking more than this amount depending on your personal needs/lifestyle choices, so consult your healthcare provider before adding additional supplements into your daily routine if possible!
If you experience muscle cramps, try stretching the muscle for 20-30 seconds. If it still hurts, apply heat and massage the area until you feel better. You can also do this before bed to prevent or reduce the severity of cramps overnight.
You can prevent cramps with the right diet and hydration.
Drink water before, during and after exercise: Sports drinks are great for replenishing electrolytes lost through sweat, but they're not a complete solution for hydration needs. Make sure you're drinking plenty of water even when you're not working out--it's best to start hydrating yourself at least an hour before exercising so that your body has time to absorb all the fluids it needs before starting an activity.
Drink sports drinks with electrolytes: If you choose to include sports drinks in your routine, don't just grab any old bottle off the shelf; look for one that contains electrolytes like potassium and sodium (found naturally in foods such as bananas). These minerals help regulate muscle contractions so they don't go haywire when they should be relaxing after strenuous activity--and they also help reduce inflammation caused by lactic acid build-up in muscles during exercise sessions. *
If you're concerned about muscle cramps, taking vitamin D supplements is a good idea. Vitamin D helps with muscle strength and coordination, so it can help prevent cramps from happening in the first place. In fact, studies show that people who get enough vitamin D have fewer leg and foot cramps than those who don't get enough sleep: When you're well rested, your body can handle intense workouts and recover from them more quickly. So, ensure you get at least eight hours of sleep every night before starting a new exercise routine. Try not to skimp on those eight hours, even if you must wake up early for work the next morning!
Conclusion
Cramps can be a nuisance, but they're not the end of the world. If you're getting enough potassium, magnesium, and sodium in your diet and staying hydrated with water and electrolytes, then you should be able to avoid cramping altogether.
