Cramps
We’ve all had them, an agonisingly painful involuntary muscle spasm. They usually occur at a very inconvenient time like lying in bed at night or mid stride on the tennis court. Here’s a little information to help you better understand this painful phenomena.To activate muscles in the body they need energy sources such as glucose from food and oxygen from the air we breathe. There are waste products produced from this reaction that sometimes can irritate the muscle fibres. This irritation can cause painful contraction and spasm, reducing blood flow and causing what’s known as ischaemic pain. This is a cramp.
The main causes of cramps
- Overuse injury – such as with RSI injuries
- Exercise without stretching
- Dehydration- from exercise, vomiting/diarrhoea, low water intake, hyperventilation
- Magnesium, vitamin E and calcium deficiencies
Less common causes
- Hypothyroidism, hyperthyroidism
- Diabetes mellitus
- Medications e.g. cimetidine
- Pregnancy
General ways to treat cramps
- Drink water - take in at least 2 litres a day and an additional 1 litre per hour of exercise.
- Stretches - gentle warm up before exercise and cool down with extensive stretches after exercise can prevent most cramps. Calf, hamstring, quadriceps and foot stretches are generally the most helpful in preventing cramps.
- Magnesium & Calcium Supplements - if you have a balanced diet and after analysis of blood you are still lacking in vital minerals, supplements can help in controlling muscle activity. Calcium can be obtained by milk, cheese and yoghurt; vitamin E from spinach and sweet potato; potassium from dates and bananas and magnesium from green vegies and whole grains.
- Osteopathic Treatment - soft tissue treatment to affected muscles and easing of associated joints can allow more efficient use of muscles causing less strain on the whole body.