Why your muscles are cramping and what to do about it

It can happen when you are exercising, walking or just sitting down – muscle cramps can come out of nowhere and cause a lot of discomfort.

So, what exactly is a muscle cramp? A muscle cramp is an involuntary and forcibly contracted muscle that does not relax. These cramps can last from a few seconds to several minutes and often affect the legs, feet, and hands with a sensation ranging from mild discomfort to severe pain, sometimes even resulting in temporary immobility.

Here are five of the most common causes of muscle cramps, according to CrampEase: 

1. Dehydration: When the body loses too much water, either through sweating, not drinking enough fluids, or both, it can lead to an imbalance of electrolytes such as sodium, potassium, and magnesium, which are crucial for muscle function. Dehydration can make muscles more prone to cramping. Drinking adequate amounts of water throughout the day, especially before, during, and after exercise, is crucial. For longer activities, sports drinks containing electrolytes can help maintain balance.
2. Overuse and fatigue: Muscles can spasm because of prolonged exertion and inadequate recovery time. This overexertion can lead to an accumulation of lactic acid and other metabolic by-products in the muscle, which may trigger cramping. Wearing appropriate footwear, especially during exercise, can prevent cramps caused by muscle fatigue and strain.
3. Not stretching properly: Not stretching before or after exercise can lead to tight muscles, increasing the risk of cramps. Regular stretching, particularly before and after exercise, can help prevent cramps. Focus on flexibility exercises for the muscles most prone to cramping. Incorporating a variety of physical activities can also ensure that muscles are not overused.
4. Being pregnant: Women often experience muscle cramps, particularly in the legs, due to changes in blood circulation and increased pressure on certain nerves and muscles during pregnancy. Keeping active, stretching and staying hydrated can help to avoid leg cramps during this time.
5. Imbalance in electrolytes: Minerals help regulate muscle contractions. An imbalance in electrolytes, such as low levels of potassium, calcium, or magnesium, can disrupt the normal function of muscle cells, leading to cramps. A diet rich in essential minerals like potassium (bananas, potatoes), calcium (dairy products, leafy greens), and magnesium (nuts, seeds) supports proper muscle function. Using a supplement is a great way to add essential minerals into your diet. 

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