Muscle Cramps

Muscle Cramps:

A muscle cramp occurs when your muscle tightens and therefore shortens, causing sudden and severe pain. A common site for people to get cramps is in their calf muscles, however, you can just about get cramps in any muscle of the body.

There are several theories about what causes cramps, they generally result from overexertion and dehydration. Low blood sugar levels and extreme cold and heat can also cause cramping.

When you are dehydrated, there can be an electrolyte imbalance in the muscle cells that causes your muscles to spasm. Electrolytes help the body's cells to function properly. The main electrolytes affecting muscle cramping are potassium, sodium and calcium. An imbalance occurs when we have too much or too little of one or more electrolytes in our system, often caused by fluid imbalances.

Cramps may also occur after inactivity, such as sitting too long in one place without moving a muscle, or even when you're just lying in bed. These cramps are not related to activity, but can be treated the same way.

We use our muscles through out the day. It is as important as breathing, but when your rhythm of breathing changes so do your bodily functions. Similarly when your muscle contracts involuntarily, without warning, it causes cramps or spasms. These spasms can involuntarily contract a muscle or groups of muscles. A muscle cramp may last for anything from a few seconds to a few minutes.

Muscles affected by Muscle Cramps

There are two kinds of muscles:

• The ones that you can control like those in the arms and legs that you can use when lifting, moving, bending etc, and the ones that you can't control.

• The second kind of muscle falls under the involuntary muscles category. Your involuntary muscles (the heart being one of them) can also face spasms and cramps but the causes and results are extremely different from routine muscle cramps of limbs.

Cause of Muscle Cramps: 

# Parents complain that their children are disconnected; this is exactly what happens with your muscles. Like excited hyperactive children, your nerve excites your muscles resulting in spasms. 

# Secondly, lack of calcium, potassium and magnesium can stimulate muscle cramps 

# Dehydration can also result in muscle cramps. 

# Injury to the nerve or muscle strokes can lead to muscle spasms. 

# Poor circulation to your muscles ignites muscle cramps, you may have experienced it after sitting crossed legged for extended time duration.

Treating Muscle Cramps:  

• Relax the muscle 

• Apply heat on the muscle 

• Stretching - slowly stretch the muscle 

• Massaging works well 

• Have calcium, potassium and magnesium supplements, if you lack these minerals. 

• Drink water 

• Have an electrolyte drink 

• Try walking or standing up 

Preventing Muscle Cramps:

First, relax the tightened area. You should gently massage the area that's cramped. Second, stretch the muscle out slowly and gently. 

You should also drink plenty of fluids. If you get muscle cramps after exercise, drink water or a sports drink or juice to rehydrate and restore your electrolyte balance. Usually water will be adequate for rehydration, however, a better alternative is a sports drink containing electrolytes. If you commonly get cramps, you should make sure you are always well hydrated prior to exercise.

You may also treat a cramp with ice. Ice is both a pain reliever and an anti-inflammatory (reduces swelling). Try massaging the area with ice for up to ten minutes. Make sure to massage the muscle with your hands following icing.