Do you know why cramps occur? A cramp can occur for a variety of reasons. However, do you know how to get rid of cramps? Find out the possible causes, the role of magnesium and mineral deficiencies, and what to do in acute situations.
How to get rid of cramps?
We all have had experiences with painful cramps, whether during or after training or even while resting. As free athletes, cramps due to physical overload are very important. That is why we are going to give you several reasons why cramps occur, and we are also going to teach you how to combat them.
How do cramps happen?
Muscles are made up of a large number of muscle cells. With the help of mineral ions, also called electrolytes, the brain sends electrical impulses through nerve pathways to muscle cells. This chemical energy is transformed into mechanical energy inside the cells: the muscles react and move the skeleton.
If there is a miscommunication, that is, if the nerves send too many, too strong, or incorrect signals, or the muscle cells cannot process the signals properly, the muscles cannot react well. This produces arrhythmic, delayed, or opposing contractions, which we perceive as painful cramps.
Why does this lack of communication occur?
There are several reasons why we get cramps. It is often linked to a lack of magnesium. The cause of cramps is a low concentration of electrolytes, although magnesium is not always missing.
When exercising, the body loses a lot of fluid through sweat and important minerals. Drinking enough water before, during, and after training is vital to provide the body with the necessary minerals in a routine. Water provides valuable minerals such as sodium, potassium, calcium, and magnesium. They all have their role in the communication between the nervous and muscular systems, so they are important.
- Blood circulation disorder
Another of the main factors is poor blood circulation, for example, due to poor posture or form, carrying on one side, or wearing shoes that are too high. During a workout, your muscles need oxygen for fuel to convert chemical energy into mechanical energy. If the blood vessels don’t carry enough oxygen, the muscle cells can’t process the impulses properly and tense up.
Overtraining can also lead to muscle spasms. After a very intense effort, if you have trained until exhausting the muscles, the muscle cells become irritated. This makes them very sensitive to commands the brain sends them: the electronic signals are too strong for the fatigued muscle cells to process them properly.
How can I treat cramps?
Most people freeze when they experience a muscle spasm and hold onto the point of pain. Actively but carefully stretch the muscle and activate the antagonist muscle to release the contraction slowly. For example, if your calf hurts, one of the most common cramps, it is useful to stretch your feet towards yourself to tighten its antagonist muscle in the shin. In doing so, the calf stretches and relaxes. Massaging the area along the length can also help. As soon as the tension ceases, move a muscle again little by little to eliminate possible remnants of the contraction.
However, the best treatment is prevention. In addition to ingesting a sufficient amount of fluids and minerals necessary to ensure the supply and transmission of electrolytes, two aspects are discovered.
How to get rid of cramps (period)?
During the days before menstruation and those days, discomfort and pain can be recurrent. Please take note of these recommendations and apply them the next time you need to.
For women, the arrival of menstruation becomes a painful experience that they inevitably experience every month. Between 25% and 60% tend to suffer from dysmenorrhea, which consists of painful menstruation in which intense abdominal and pelvic pain arises just before the drop of the period and can last up to 48 hours.
In addition, it can be accompanied by other related symptoms such as back and waist pain, headache, dizziness and nausea, vomiting, and diarrhea.
From food, sports or sex, there are numerous ways those days are not so hard. Here is the Best Way To Get Rid of Cramps
- Eat infusions of chamomile or cinnamon.
Medicinal plants are a “holy hand” to combat numerous pathologies. In the case of menstrual cramps, chamomile and cinnamon are perfect.
Chamomile is an effective remedy against muscle spasms and menstrual pain, and cinnamon relieves colic thanks to its analgesic, anti-inflammatory, and antispasmodic action.
For optimal preparation, do not let it boil for a long time and let it rest for 5 minutes.
- Don’t stop exercising.
Exercising during menstruation is not harmful. Its practice reduces the pain and cramps associated with menstruation. If you feel a little more tired than normal, iron is lost due to bleeding, and muscle cells have more difficulty capturing what remains.
- Put on a hot water bottle.
Applying heat is very helpful in relieving menstrual pain. High temperatures help relax the uterus while improving blood flow.
A comfortable and effective way to apply heat is with a hot water bottle. Place it on your belly, relax and let it work for at least 15 minutes.
- Practice yoga
Some asanas (yoga postures) can help relieve pain during the days that you have your period. Any of them will help you relax for a few minutes.
To do the child’s pose, lean on your knees, and lean forward while extending your arms towards your head. Rest your forehead on the floor and, maintaining the posture, take 5 or 10 slow, deep breaths.
Remember that if you feel uncomfortable with any of these positions or they cause you pain, it is better to rest and change to another position.
- A massage helps too.
In a pleasant environment, dim lighting and soft music lie on a mat or blanket on the floor.
Ask your partner to give you a simple massage all over your back. No pressure is necessary. Make circles with your fingertips and follow the line of your spine. Both massages and the numerous relaxation techniques can be very useful in relieving premenstrual pain and pain during menstruation.
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If you think you may suffer from any of the above factors, consult your doctor.