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You wake up, open your eyes, stretch slowly, and suddenly, without warning, you are seized by a sharp pain in your calf. The muscle spasms painfully and it takes you a moment to give your leg a good massage. You know those mornings? Or: you go for a light jog, your feet are even, your breathing is steady, and just when you think that this is really good, your quadriceps bring you firmly back down to earth, and the pain is so intense that you stop after just a few steps. What is a muscle spasm and why does it occur?
Cramp or spasm - what is the difference?
Muscle contraction and relaxation enable us to move (skeletal muscles) and function (smooth muscles of internal organs and heart muscle). Our muscles tense and relax all the time. Some of this regular activity happens intentionally, but the vast majority is completely unconscious. However, there are times when muscles contract in a painful and completely unintentional way.
When muscle fibers suddenly shorten, we have a so-called cramp, which we commonly call a spasm. Cramps can indicate a temporary indisposition or a decrease in performance, but they can also indicate serious nutrient deficiencies, an unhealthy lifestyle, posture defects, overtraining or muscle or joint injuries. While occasional cramps should not worry us, recurrent cramps, as well as those of high intensity and long duration, should not be ignored. In some circumstances, a muscle cramp that prevents us from moving freely can put us in danger, as those who practice climbing or swimming know very well.
The most common causes of cramps
If you regularly play sports, you are certainly no stranger to painful muscle cramps. The body, exhausted by intense exertion, with insufficient regeneration and insufficient hydration, is a way of letting us know that it needs rest. Painful cramps are particularly common in swimmers, runners and cyclists, which is associated with long-term strain on individual body parts.
Interestingly, our muscles can be equally affected by not doing any activity and sitting or standing in one position for a long time. Muscles that are deprived of blood and oxygen (sitting position with legs crossed!) rebel and make themselves known in the form of the same cramp pain experienced by athletes.
On the one hand, we have intense movement and overtraining, and on the other – sitting still and improper body posture. What else causes a cramp to appear? Generally speaking: an improper lifestyle. If you regularly do not get enough sleep, live in chronic stress, and your diet has little to do with rational, balanced nutrition, it is very possible that your body suffers from deficiencies that will sooner or later manifest themselves, among others, in the form of cramp pain. When your diet lacks magnesium, potassium or calcium, the processes of transmitting nerve impulses that allow us to be mobile and function may be disturbed.
Deficiencies of the above elements may also be associated with increased sweating, the need to take diuretics or laxatives, as well as insufficient hydration of the body.
How exercise and electrolytes prevent cramps
Muscles need oxygen. The easiest way to ensure proper blood flow and oxygenation is to get up from the couch. People who engage in moderate physical activity for at least half an hour a day are less likely to complain about cramps. In addition to walking, gentle jogging or cycling, our skeletal muscles will appreciate all kinds of stretching. That is why it is so important to end each training session with a good relaxation of the body and "stretching" the muscles, as well as including elements of yoga or pilates in the weekly cycle. Stretched, loosened muscles will reward you with harmonious work and resistance to injuries.
Water management is a key issue for our body. Our body is made up of 50-70% water. Cell dehydration can have disastrous consequences, and muscle cramps are just one of the symptoms that accompany it. Fatigue, problems with concentration, twitching eyelids, heart disorders - these and other symptoms may indicate dangerous deficiencies in elements that are key to the conduction of nerve impulses. Every day we should drink at least 1.5 liters of water (not counting other drinks such as coffee or tea) and it is worth making sure that at least part of this demand is covered with mineral water.
For proper functioning, our body needs electrolytes, which are aqueous solutions of ions: sodium, chloride, potassium, magnesium, phosphate and calcium. Electrolytes enable the conduction of the aforementioned nerve impulses and are responsible for general homeostasis. In order to effectively ensure the so-called electrolyte balance - in addition to drinking mineral water - you can consider taking preparations that will quickly help to "hydrate" the cells of our body. Such supplements are especially recommended for people practicing sports (regular training support and regeneration), for those who periodically need reinforcement (coping with the effects of an improper diet, increased stress or convalescence) and those who want to get back on their feet after an intense party (alleviating dehydration caused by alcohol consumption).
There are many products on the market that meet each of the above needs. They can contain different proportions and forms of elements, and also come in different forms (effervescent tablets, capsules, powder for dissolving). It is worth paying attention to supplements that contain a full set of electrolytes and will comprehensively replenish our deficiencies.
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