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How to prevent leg cramps: from nutrition to physical activity, here are all the useful information to effectively and naturally promote muscle relaxation.
Also known as "muscle spasms", leg cramps are contractions involving the muscles of the lower limbs. They typically affect the calf muscles, but those in the feet can also be affected. The intensity of the spasm can cause mild or more intense pain with consequent stiffening of the muscle.
Who has never experienced a severe cramp? Even if it is sportspeople or older people who are prone to leg cramps, it can actually happen to anyone. Fortunately, we can prevent them from appearing thanks to targeted stretching exercises and changing some simple daily habits.
How to prevent leg cramps, causes
It should be noted that if muscle cramps are a regular problem, it will be better to consult a specialist to solve this painful problem in the most appropriate way. Muscle spasms can have several causes, but they usually depend on:
Too much movement or lack of movement
Cramps appear because too much exercise or effort is done. For example, as happens to athletes who do not stretch after training or if they do a lot of housework intensely during the weekend. They occur when you stand still for many hours during the day. As happens to people who work in an office or who have too sedentary habits.
Insufficient or excessive consumption of certain nutrients
Dehydration can lead to cramps. The same is true if you don't get the right amount of magnesium, calcium or potassium. However, cramps can also appear if you take certain medications. This is the case of diuretic drugs, those against hypertension and beta-blockers.
You may have a cramp for a few seconds, or even for a few minutes. To get relief from discomfort and pain you have to rub the affected muscle to be able to stretch and relax it. When cramping affects the calves, standing is a very effective remedy. In general, stretching is very helpful, and applying ice or a heat pad in these cases is also a great remedy.
If you have suffered from cramps more than once and don't want them to reappear while you sleep, then pay attention to these tips to prevent them. Here's how to prevent leg cramps by following a few guidelines.
Moisturize the body well
Drinking the recommended two liters of water per day is not a whim. This amount of liquid, in fact, helps to hydrate the body and cells and, thus, the organs can work as they should. The same happens with muscles, tendons and blood. To prevent dehydration, you can also choose to take other liquids such as herbal teas or natural juices.
In case you do physical activity or during the hottest summer days, we advise you to increase the minimum daily dose to 3 liters of water. You can also increase the consumption of foods that contain a lot of liquids, such as tomatoes, cucumbers and spinach.
Stretching
It does not matter if you are an athlete or not: it is always good to stretch your muscles at least once a day, since in this way you will be able to prevent night cramps and muscle pain in general. We recommend that you follow a stretching routine before bed, but always take into account your physical limitations. Sit on the bed, extend your legs and come down with your torso. The goal is to touch your toes with your hands, or at least get as close as possible.
Another exercise that can be very useful is done while standing. Put your right leg on top of the bed and keep your left leg straight. Bend the torso in the direction of the right foot and then repeat the same exercise with the other leg.
Get more physical activity
Even if it's a simple walk in the park or a walk down the street with your dog, it can be enough to avoid cramps. Biking, brisk walking, or yoga can also be very useful activities. This way, the muscles will stay stronger and move more. Don't forget to stretch after exercising and, if possible, gradually increase the intensity of the same.
Follow a correct diet
Nutrition is the foundation of health. For this reason, if you eat well, you will run a lower risk of suffering from muscle spasms. Choose foods that are rich in potassium (like bananas) and magnesium (seeds are a very rich source of this nutrient) to avoid pain at night.
You should also eat more healthy foods, such as fruits, vegetables and nuts, and forget about refined flours, sugar, and fried foods.
Use the right footwear
Very often cramps hit us because we walk the wrong way. For example, women who spend many hours on heels or those who do not use the right footwear for physical activity. Always try to wear shoes that allow you to support the soles of your feet well and that do not strain the calf too much.
Avoid using wedges, heavy shoes or those with too thin soles. In addition, it is better to choose closed shoes or, at least, they charm the foot well and prevent it from moving when walking. Also pay attention to the socks. If they are too tight, they will block your blood circulation and tighten too much around your muscles, which increases your risk of cramping.
