Who has never had a violent cramp during the night or even after a workout? Fortunately for us, these usually disappear after a few minutes or even seconds ... But did you know that it was possible to anticipate their appearance?
And yes ! Muscle cramps, although they are a fairly common problem, can indeed be anticipated and even mastered! These are most often characterized by a painful and involuntary contraction in our muscles.
If cramps may occur after unusual physical exercise, poorly performed, poorly prepared, too intense or performed in a hot, humid environment; they can also happen at night when we sleep.
Why do cramps occur?
The causes for which a person may suffer from nocturnal muscle cramps are multiple.
The most common causes are often the following:
A lack of hydration:
A lack of hydration can cause the appearance of violent muscle cramps. Composed primarily of water (75%) and protein (20%), our muscles are the first to suffer cramps when our body is not well hydrated. In addition, water promotes good blood circulation throughout the body, which significantly reduces the risk of muscle cramps during sleep.
A magnesium deficiency:
If you suffer from magnesium deficiency, it is likely that you often suffer from muscle cramps, the slightest movement or sudden movement. Drink a lot of water and eat healthy by focusing on foods rich in magnesium such as wholemeal bread, dark chocolate, nuts and bananas!
Prolonged physical efforts:
Apart from sport, simply standing for a long time or wearing uncomfortable shoes can lead to muscle cramps. So be careful not to give too much physical effort if you are not used to it. In which case, it is imperative that you can warm up before you start a series of 100 pumps. Also favor the wearing of comfortable shoes that will not cause the appearance of cramps.
Alcohol abuse :
Excessive drinking can also cause muscle cramps. Indeed, alcohol is known to damage the muscles if it is consumed too much and often (almost daily!). In the long term, a large amount of alcohol is able to cause muscular myopathy, a muscular affection that can be either acute (and can cause muscular pain just hours after alcohol consumption) or chronic (appearing as and as ...).
Some medicines:
Taking certain medications can also cause muscle cramps. Medications such as antipsychotics, steroids or birth control pills cause most of the body to lose potassium and promote muscle cramps.
How to avoid them?
Fortunately, there are simple and natural solutions to prevent the onset of muscle cramps. Simply :
- Drink plenty of water all day
- Have a varied and balanced diet
- Wear comfortable shoes
- Take a warm bath before sleeping
- Practice various relaxation techniques (yoga can be an excellent technique to relax)
- Perform exercises that help you strengthen your ankles
- Limit or even remove harmful substances such as alcohol
Know that there are also several simple and natural recipes that help you no longer have muscle cramps. Here is one of them:
Ingredients:
- Rosemary essential oil (or pine or eucalyptus oil)
- Olive oil
Recipe:
Mix the two oils in equal doses (a few drops are enough) and heat them in your hands. Then, apply the mixture on the area affected by the cramp so that the heat and the virtues of the oils help to calm your pain. This is because the essential oil of rosemary has anti-inflammatory properties and acts as a circulatory and muscle tonic. In addition, olive oil hydrates the skin, tones and nourishes it deeply.