10/10/2023
Cramps in the legs: how do they arise and how to treat them?
Leg cramps can make us uncomfortable at night, during training or even an important race. Find out what causes them, how to relieve them and how to prevent them.
What are leg cramps and nocturnal cramps
A muscle cramp is a painful contraction of a muscle that occurs independently of our will. Basically, it is a protective reaction of the muscles to protect themselves from possible damage. A cramp can affect any muscle in our body, but it is most common in the lower limbs. A cramp usually lasts for a few seconds, but in some cases, it can last for several minutes.
In the case of lower limb cramps, the affected person suffers from impaired mobility. Once the cramp subsides, the pain and muscle stiffness may continue for several hours or days. Most muscle cramps occur during the night and sleep.
What causes leg cramps
Cramps are generally divided into two categories according to their cause.
Primary muscle cramps
Primary (or idiopathic) muscle cramps arise without an obvious cause. It is believed that this type of cramp arises due to shortening of the muscles in the case of improper training load and insufficient stretching before starting sports activity.
Other causes of primary muscle cramps include abnormal nerve transmissions during sleep, which can lead to involuntary muscle contraction and cramps. We can also talk about a short-term interruption of blood supply to the affected muscle, which subsequently contracts due to lack of oxygenation and nutrients.
Secondary muscle cramps
Secondary muscle cramps occur due to a specific disease or other known causes. For example, it may be a neurological disease or a liver disease in which toxins accumulate in the blood causing cramps.
Dehydration can also be to blame, where a lack of water in the body leads to a reduced concentration of minerals and electrolytes, causing the muscles and nerves to function incorrectly. Other problems causing muscle cramps can also include high levels of calcium and toxins in the blood. Chronic venous insufficiency (CVI) may also be to blame.
In women, muscle cramps very often appear in pregnancy. Due to the increasing body weight of the expectant mother, there is a significant increase in the muscle strain leading to the development of cramps in the lower limbs.
Other possible causes of leg cramps include sedentary jobs, overweight, increased stress or even improperly chosen footwear. In addition, cramps can also occur when the body is deficient in vitamins D, E and F. Magnesium deficiency can also be behind muscle cramps.
What to do in case of cramps
If you develop a muscle cramp, it is important to immediately stop the movement that caused it. Then try to stretch the muscle. However, proceed slowly and carefully. For example, if you get a cramp in your foot, you can try walking. This will stretch the muscle and stop the pain.
If you have a cramp in your calf, gently push your heel towards the ground so that the calf muscle stretches again. If the cramp is in the thigh muscle, try to stretch the whole leg. Once the cramp has subsided, do not immediately return to the movement that caused it. It is very likely to reappear.
You can also try some oral veno-active medications to treat recurring leg cramps if they are produced due to venous insufficiency. For example, Venoruton can be recommended to help relieve the feeling of painful and tired legs and cramps. If you suffer from leg cramps during pregnancy, this medicine can only be used in the 2nd and 3rd trimesters, but you should always consult your doctor.
How to prevent leg cramps
If the occurrence of muscle cramps troubles you from time to time, it is advisable to remember some prevention. You can take inspiration from the following tips.
Think about your drinking regime
Dehydration can be behind the onset of muscle cramps. That's why it's a good idea to remember to drink enough. The amount of fluids you should drink during the day depends on your body weight and activity. You should also increase the amount of water you drink during hot days.
Stretch regularly
Adequate exercise and stretching also help to prevent cramps. Be sure to warm up before starting a sporting activity. Also remember to maintain good posture not only when walking but also when sitting. Think about getting enough rest and do not overestimate your strength.
Replenish electrolytes and vitamins
Sufficient electrolytes are important for our bodies and are found in commonly available foods (e.g., selected vegetables, fruit, beans, salmon, yoghurt, almonds, or peanuts). In addition to electrolytes, vitamins B, D and E are also important.
Remember a healthy lifestyle
Try to avoid stress and get regular rest. Remember to eat a healthy and varied diet and avoid excessive alcohol consumption. Also try to avoid catching colds and overheating.
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