Severe muscle spasms and cramps due to contraction are symptoms that everyone experiences at least once. It may occur during exercise that requires a lot of movement and activity, or it may occur while you are sleeping. These cramp symptoms are not health-threatening, but if they persist, they can cause muscle cramps and pain. In particular, cramps appear not only on the legs but also on the arms, shoulders, and fingers, and can cause various inconveniences in life. Therefore, it is recommended to understand the causes that cause the occurrence and to practice the methods that help relieve the symptoms. Now, let’s take a look at the causes of cramps in the legs and how to improve them one by one.
Reasons for cramping legs
Leg cramps can be caused by a variety of reasons. It is known that muscle fatigue caused by intense and excessive exercise, electrolyte imbalance due to lack of water, and mineral deficiency such as magnesium, potassium, and calcium can affect the development. In addition to poor blood circulation throughout the body, some drugs such as beta-blockers, diuretics, and lipid-lowering drugs, various diseases such as diabetes, liver disease, and vascular disorders, and neurological disorders are also causes of the occurrence. In addition, the period of pregnancy, which uses a lot of calf muscles due to a disordered center of gravity, and abnormalities in the spine are also said to influence the occurrence. In most cases, these cramps recover quickly if you take a certain rest or loosen the muscles. However, if the recovery does not go well or the cramps occur frequently, the occurrence of certain diseases such as varicose veins may be suspected. Also, as mentioned earlier, leg cramps are also related to diseases such as vascular disorders, liver disease, and diabetes, so if symptoms persist, it is important to receive an accurate diagnosis and treatment . Improving the cause of the outbreak is also a very important management method for preventing leg cramps.
How to improve and prevent leg cramps
1. Stretch
When you experience cramps in your legs, stretching or massaging them gently to loosen the muscles is said to help improve symptoms. It is said that stretching the ankle by holding the sole of the foot from time to time can help increase blood circulation and flexibility. In addition, it is said that before going to sleep, lying down and lifting your legs and arms and then brushing them off will help improve blood flow and loosen up the muscles in your legs. In addition, to avoid muscle spasms that occur during sleep, stretching the thighs, calves, and feet sufficiently is also said to be effective in relieving symptoms. In addition, when performing strenuous movements and exercise that requires a lot of activity, it causes muscle fatigue and is the main cause of cramping in the legs. Therefore, it is recommended to do enough stretching and warm-up exercises mentioned above to loosen up the muscles before a workout that requires a lot of activity. And during exercise, it is recommended to do it in a line that does not strain the muscles, and taking sufficient rest after exercise is an important preventive method to prevent cramping symptoms.
2. Drinking plenty of water
Lack of water in the body disturbs the electrolyte balance, and it is recommended to drink 7 to 8 glasses of water a day, as it is the cause of the symptoms of cramps. On the other hand, if you continue the habit of drinking excessively, or if you consume an excessive amount of beverages or coffee with a high caffeine content, it can act as a cause of promoting water loss and aggravate symptoms. do.
3. Balanced intake of essential minerals
Insufficient intake of minerals that help essential metabolism throughout the body, such as magnesium, potassium, and calcium, also cause muscle cramps and contractions, and cause frequent cramp symptoms. In particular, magnesium is a mineral that plays an essential role in maintaining cell membranes of muscles and nerves, so it is recommended to consume magnesium-rich bananas, nuts, seeds, green vegetables, and whole grains on a regular basis. In addition, it is recommended to avoid wearing tight-fitting clothing that interferes with blood circulation in the legs. Excessive intake of processed foods and fatty foods can also impede blood flow, so it is recommended to control it.