The cramps are involuntary and sudden contractions of striated musculature causing intense painful pangs that can even immobilize the affected part (usually thigh, calf and foot).
Cramps cause the involuntary contraction of the muscles, which instead "should"Depend on the will.
Muscle stiffening is almost always verifiable by touch and can be accompanied by the tension of the tendons that connect it to the joints, especially when to be affected by the manifestation are large muscle groups of the calf or thigh, or the bundles present at the level of the sole and toes or back and fingers of the hand.
The contractions generally last few minutes.
Index
What are the causes?
Often, cramps are a consequence of excessive dehydration (for too hot or for the abuse of diuretics), of the intense stress,physical fatigue or of holding a position for a long time of time, to a carence or a sodium imbalance, potassium, magnesium, football and vitamin D, of circulatory problems, more or less serious, which obstruct the normal blood flow of the body (eg. peripheral atherosclerosis, venous thrombosis, varices and phlebitis), restless legs syndrome.
There are some factors that can increase the risk of developing muscle cramps we also find hepatosteatosis (fat liver), diabetes, thyroid disease, alcohol abuse, smoking, use of oral contraceptives and hormone replacement therapy.
The categories of cramps
We can distinguish cramps into various types:
- heat cramp: with temperatures higher than 38° C and poorly ventilated, when high humidity levels cause excessive sweating, with consequent loss of water and mineral salts and the decrease in sodium in the blood;
- professional cramp: afflicts some categories of workers (typist) or artists (violinists, pianists, dancers, etc.) who, due to the type of activity, are forced to use a muscle group to perform certain habitual movements with possible twisting or abnormal postures.
- night cramps they are involuntary and painful contractions typically affecting the calf and foot muscles, which occur during sleep;
How to solve?
Muscle cramps can resolve, after a more or less protracted period, either spontaneously or with passive traction of the affected muscles.
Also the contraction of the antagonistic muscle groups and the practice of massages to the muscle groups affected by the spasm can relieve the disorder.
How to prevent cramps?
Cramp prevention is based on the following points:
- Respect the nutritional balance of the diet and adapt it to specific needs (sports, sweating, etc.).
- Don't overeat before strenuous motor activities.
- Do not dress too much so as to sweat excessively during physical activity, avoid playing sports in the hottest hours, dress excessively, use "slimming" suits or waistcoats that are useless and only harm our body
- Avoid alcohol
- Supporting performance appropriate to your training level
- Respect the recovery after efforts
- Perform motor warm-up, cool down and stretching
- See if there are any diseases responsible for the cramps
- If necessary in case of electrolyte deficiency, take specific food supplements
- Avoid practicing ketogenic diets: they are low in carbohydrates and tend to make the muscles "empty" of glycogen. This deficiency is one of the main factors responsible for cramps. Furthermore, ketone bodies increase renal filtration, i.e. the excretion of water and mineral salts with the urine, favoring dehydration.
Healthy and balanced diet against cramps
For the prevention of cramps, of course, it is useful to have a healthy and balanced diet that has a good intake of the following sources of nutrients:
- Sources of water: milk skimmed, low-fat yogurt, fresh and seasonal fruit, vegetables (especially raw), fruit juices only 100% fruit or fruit mousse, tea and herbal teas
- Sources of potassium: vegetables and fruits, whole grains, meat and fish
- Sources of sodium: salt and shellfish
- Sources of magnesium: whole grains, legumes and nuts.
- Sources of calcium: the main ones are cheese, yogurt and milk, oil seeds (or dried fruit)
- Sources of Vitamin B: it is sufficient to follow a varied diet without exclusion of food groups
To avoid the onset of cramps, prefer in the diet sources of magnesium, potassium, mineral salts in general and vitamins especially D, group B and F (i.e. omega three).
Medicinal plants also provide precious nutrients in a highly available form for our organism, among these we remember the horsetail, nettle, for a remineralization in mineral salts,
While the maca of the andes or l 'spirulina algae they provide a significant amount of amino acids for the muscles and B vitamins for the functionality of the nervous and muscular systems.
also the açai berries they can be excellent remedies to provide vitamins and antioxidants.
Dr. Shuela Curatola
Website: Nutrition
Facebook page: Shuela Curatola
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