Muscle Cramps Are An Annoying Fact Of Life

It helps to understand them a little better

All of the muscles in our body contract and relax as we move around, pick things up, walk or carry out our various other activities in the course of a day. Sometimes a muscle will contract spontaneously, that is, involuntarily. This is known as a spasm. If the strength and length of time that the spasm lasts is significant, it becomes what's known as a cramp. Muscle cramps are usually intensely painful and uncomfortable and can last for a few seconds or up to fifteen minutes and sometimes longer. They can also recur several times before settling completely. Anyone who has experienced muscle cramps will cringe at the thought! They attack the muscles of the extremities; particularly the legs, feet and toes, and calf muscles are particularly vulnerable. The muscle concerned will become rigid and may even look distorted until the spasm passes.

Causes
The cause of muscle cramps is somewhat of a mystery but it is believed that muscle fatigue and not stretching muscles enough results in a malfunctioning of the way the body handles normal contractions. Dehydration and its associated depletion of electrolytes is also considered to be a contributing factor. Muscle cramps can occur when a person exercises in hot conditions and sweats profusely, resulting in the loss of fluids.

If people overexert themselves, especially if their body is unaccustomed to particular activities, the supply of oxygen to the muscles can be diminished. The build up of waste products leads to spasm and in turn, cramping.

When do muscle cramps occur?
A lot of people report that their muscle cramps occur mostly at night when they are relaxing after a day of activity and exercise, even gardening or spring-cleaning. Some cramps are the body's response to an injury such as a broken bone. The muscles surrounding the area will contract in order to protect the injured area.

Who suffers from muscle cramps?
Approximately 95% of all people will experience a cramp at least once in their life. Muscle cramps occur mostly in adult men and women and happen more frequently as a person ages and can also afflict children.

Endurance athletes such as marathon runners, despite their excellent health, often experience severe cramping during training or events.
Anyone who wears ill-fitting shoes, particularly women who wear high heels.
People over the age of 65 experience muscular atrophy, meaning the loss of tone and mass in the muscles. This condition increases over time due to inactivity.
Overweight people.
Anyone exposed to excess heat, including young children.
People whose muscle metabolism is genetically impaired.
Asthma sufferers taking medications.
Arthritis sufferers.

How to prevent muscle cramps
Some episodes of muscle cramps can be prevented, however in many cases, lifestyle factors across the board can cause them.

If you plan to exercise, always warm up first by adequately stretching the main muscles you will be using beforehand.

How to treat muscle cramps
It's not usually necessary to visit your doctor for an examination when muscle cramps occur. You can do a range of things to treat them.

If an activity caused the cramp, stop doing it immediately.
Gently stretch the cramping muscle and try to hold it in the stretched position until it relaxes. Massaging with bearable pressure can help.
Apply heat using a hot water bottle or heat pack to improve the superficial blood circulation which helps with the muscle's flexibility.

Diet and nutrition
Researchers believe that a deficiency of potassium, calcium and magnesium can contribute to the incidence of muscle cramps. People who suffer from cramps frequently might find supplementing their diet with these minerals beneficial.

If muscle cramps increase in intensity and frequency to the extent where they become a concern, a doctor may choose to investigate further to rule out metabolic or neurologic disorders.