If you experience a leg cramp, you are not alone—leg cramps are one of the most common muscle spasms. They can happen to anyone at any time and in any location.
But how do these painful and embarrassing muscle spasms even occur in the first place? The answer is simple: we put too much stress on our legs and it causes tiny micro-tears in our muscles and in our nerves, making them go into overdrive.
Causes and Prevention of leg cramp
When we run our legs are put under a massive amount of stress, which is why we get leg cramps. Our muscles and nerves become fatigued and the pain is caused when these tiny tears begin to heal. But there are many different steps that you can take to prevent leg cramps from occurring before they start. And if you are prone to getting leg cramps, these simple tips can also help you from having one in the first place!
Step 1: Stretch.
When our muscles are cramped we feel pain, but this is because they are being squeezed together. As the muscles become inflexible, they begin to rub against each other and cause pain. But through stretching you can ensure that they stay limber and loose by increasing their flexibility.
You should stretch your calves, hamstrings, quadriceps, glutes and hip flexors to help prevent cramps before they happen. The best time to do these stretches is directly before you go for your run or workout.
Step 2: Do some light weight training.
You should be doing light weight training throughout the day. If you are having a hard time finding the energy to work out, try drinking a glass of milk to get the nutrients your muscles need.
Step 3: Hydrate yourself.
When you drink water throughout the day your body will begin to produce more sweat and this is how you lose vital minerals from your body. By removing these minerals, your body becomes susceptible to cramps. But you do not want to over hydrate yourself either, as you can become bloated and lose the shape of your muscles. Try drinking between one and two liters of water a day to ensure that your muscles are hydrated and remain flexible.
Step 4: Take a good multivitamin.
Multivitamins are a great way to ensure that you are receiving all the necessary nutrients that your body needs. When you take supplements to support nutrition, your body will begin to produce more blood cells and this will increase oxygen flow throughout your body. This can mean a huge difference for you, especially if you are experiencing cramps before and during your workout!
Step 5: Get proper sleep.
If you get chronic fatigue then it can be difficult for you to sleep during the night. But this is when you need to get your sleep! If you are not getting enough sleep, then your body will begin to rest in order to conserve energy after a long day of work or school. This can mean that the muscles and nerves heal at a slower rate, which causes cramps.
Step 6: Perform leg stretches while watching TV.
When doing leg stretching exercises you should be thorough so that your legs are not being pulled too far forward or backward. When you watch television, just do the same thing.
Facts about leg cramps.
- -Leg cramps can be caused by dehydration.
- -Leg cramps are caused by muscle fatigue.
- -You might have a vitamin deficiency.
- -If you are young, the cramp may be associated with growing pains or “growing pains” (growing pains usually go away as a child ages). If you are not young, further testing may be indicated. It’s important for you to see your doctor if you frequently get leg cramps as these could also be symptoms of something more serious like heart disease or an infection (particularly in people who do not exercise). People with heart muscle disease can develop severe muscle pain and cramping in their legs because the heart muscle is weakened and has trouble pumping blood to the rest of the body.
- -If you are pregnant, leg cramps may be caused by low calcium.
- -Leg cramps can be caused by dehydration or potassium deficiency.
- -A man with a history of hypertension or heart problems should consult his doctor if he experiences leg cramps as these may be related to his underlying medical condition.
Hope this article helped. Make sure to check out other blogs regarding Health and Fitness.