Calf cramps: causes and remedies for an ageless discomfort
How many times has it happened to you too: the calf muscle that contracts in a very annoying and persistent way. Cramps affect women and men of all ages as well. As you continue reading, you will discover that they can be of different types and that different risk factors cause them. If you suffer from calf or leg cramps very frequently ask your doctor for advice. In any case, a little stretching is always a good idea!
Why does cramp occur: is there a cause?
There are risk factors that make us more or less predisposed to cramps. We cannot speak of a true cause of cramps because there are people who are subject to it and others who practically never suffer from it, under the same conditions. Frequent and very intense cramps usually occur during the day, particularly in the hot months, from spring to summer, before or after practicing physical activity. In these cases, the risk factor that causes cramping in some individuals is the lack of mineral salts, in particular potassium, magnesium and sodium (in part, but rather rarely, also calcium). Other risk factors can be lack of water, muscle dehydration, a particular therapy such as that to treat asthma or hypertension or even having exerted too much effort without being prepared in muscle or physical activity without adequate warm-up of the leg. If you suffer from very frequent and intense cramps, ask your doctor for advice to identify the correct management of the problem.
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What are cramps?
Muscle cramps are involuntary contractions of the muscles that occur suddenly. In most cases they do not indicate a health problem but the contraction they cause is very painful, it is as if the muscle shortens for several minutes and it is practically impossible to stop the pain. The muscles most prone to cramps are those of the legs, especially the calves, up to the feet. The muscles that are part of the calf and involved in the cramp are gastrocnemius, soleus, longus peroneal, long flexor of the fingers and long flexor of the big toe.
What happens to your body during the cramp?
At a certain point the calf muscles are filled with lactic acid: there is a lack of oxygen in the muscle and a lack of mineral salts that ensure the muscle can relax. This contraction continues with the inability to relax and is precisely the cramp.
Cramps: when they come at night
A cramp is never welcome. However, the cramps that occur at night are really the most feared because the body is relaxed to the maximum during sleep and the cramp has a very painful effect. The most frequent time of the night when calf muscle cramps occur is as soon as you fall asleep or just before waking up. The causes of this type of nocturnal cramps, unlike daytime cramps, are a mystery. According to some theories, they are caused by great individual efforts during the day, but many people also suffer from them with a sedentary lifestyle. Other risk factors for nocturnal cramps could (the conditional is a must) be nutritional deficiencies or circulatory problems. Calf cramps are usually not dangerous and resolve spontaneously in a few minutes with a gentle massage and a few quick stretching exercises.Rarely, nocturnal cramps can be symptoms of a disease, such as arterial disease or even symptoms of diabetes.
Calf cramps during pregnancy
Calf cramps in pregnancy are by no means a rare occurrence. They are caused by imbalances in mineral salts, especially potassium and magnesium. All aggravated by the venous stasis of the lower limbs, another typical phenomenon when one is expecting. Cramps in pregnancy can be prevented for example by drinking lots of water and choosing a varied and balanced diet, with whole grains, fruit and vegetables. Other good habits to prevent cramps in pregnancy are getting a little exercise every day, remembering to massage your legs to drain fluids after dinner or before going to bed, and not standing or sitting for too long, but change position during the hours of the day. If you are pregnant and suffer from frequent calf cramps, talk to your gynecologist: he may prescribe a mineral salt supplement, a valid aid for the well-being of your legs that will allow you to sleep better ... or at least try!
See also: How to sleep in pregnancy: the photographic project by Jana Romanova
The remedies for calf cramps
To stop the spasm and contraction of the cramp, first try to stretch the muscle fibers in the calf despite the pain. Acting promptly gives you more chances to stop it and limit the pain caused by the cramp.
In the event of a cramp then sit up, straighten your leg trying to pull the toe of your foot towards you to stretch the calf muscle. With your fingers, massage the entire area to accelerate the relaxation of the muscle, from the leg to the foot. The causes of muscle cramps are mostly a mystery and the same can be said for the remedies: as far as the temperature is concerned, it is not known exactly whether a hot pack or a cold pack is indicated. Some people feel relief from cold compresses on the calf (although the cold should increase the contraction), while others feel relief from a warm compress for calf cramps.
Three good habits against cramps
Do motor activity gradually, without ever exaggerating and never neglecting either the warm-up phase or the leg stretching phase. Follow a careful and varied diet, choose fruit with potassium such as bananas to prevent the return of cramps in everyday life.
Especially in the summer, if you sweat a lot, drink lots of water and make sure you hydrate your body - dehydration can cause cramps!
