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Surely you have suffered sometimes from muscle cramps, these contractions of the spontaneous muscles, prolonged and painful. Even if they are rather brief, they are quite painful.
Muscle cramps are very common, particularly in pregnant women and the elderly. These contractions are always involuntary, do not relax immediately and cause a visible or palpable muscle seizure that can last from a few seconds to 15 minutes and sometimes even more. Its appearance is due to an electrical impulse of the body. It is not uncommon for cramps to be repeated several times before disappearing on their own.
It can affect any muscle, be it the twins, the legs, the feet, the neck … A muscle contraction can involve a part of a muscle, a muscle in its entirety or several muscles at the same time. They often arise during physical exertion or at night, these are called nocturnal cramps. Besides, nobody is safe, not even children!
What Causes Muscle Cramps to appear?
It is difficult to pinpoint the causes of a cramp. However, it has been shown that certain factors are prone to its appearance:
- Intense physical exercises without preparation and without sufficient warm-up
- Pregnancy or aging
- Some metabolic disorders such as dehydration
- Abuse of stimulants (tea, coffee, energy drinks)
- Excessive sweating
- A muscle overload (for example when you stand too long or work too much on a certain muscle group)
- Certain deficiencies in vitamins
- Poor blood circulation in the legs.
What to do when a muscle cramp appears?
When a cramp occurs during physical activity, the first thing is to suspend the effort and when possible, stretch the sore muscle on a cold floor to relieve pain. Then you have to gently massage the muscle and drink a glass of sugar water. If it is a cramp at the level of the twin, it is recommended to stand on your back, lift the sore leg and ask someone to massage us gently while pulling the toe upwards. Drink a glass of sugar water simultaneously.
How to prevent a muscle cramp?
To avoid painful muscle contractions as much as possible, you should:
- Try to hydrate well before, during and after physical activity and even without sports
- Warm up correctly
- Avoid the consumption of alcohol, tobacco, and stimulants such as energy drinks
- Perform stretching exercises regularly or even daily.
If your muscle cramps get worse and too often then you will have talk to your doctor about it.