Do you regularly suffer from leg cramps? Here’s how to prevent them and how to relieve the pain.
The leg cramps are manifested by intense pain preventing any movement and interfering with your daily tasks. As for the symptoms, we must know that leg cramps occur suddenly, without warning, and often affect people doing sports.
What causes leg cramps?
While bruises, wounds and cuts are a direct result of pressure or an external force, leg cramps or elsewhere on the body occur due to internal problems.
Leg cramps may occur after strenuous efforts, or just simply indicate that you need to drink more water or that you lack certain nutrients. But in some cases, leg cramps may indicate a serious health problem, such as a kidney infection.
How to solve this problem easily?
People suffering from leg cramps due to strenuous or moderate exercise, or because of dehydration, can solve this problem by encouraging the consumption of warm water.
Warm water is recommended because its temperature is similar to the body temperature, blood and dehydrated muscles, it is absorbed faster than cold water.
People suffering from frequent leg cramps often have low levels of electrolytes (minerals such as magnesium, calcium and sodium). Electrolytes can relax and relieve cramps, they are involved in the contraction and relaxation of muscles, and their imbalance significantly impairs muscle function.
You can find electrolytes in natural food supplements, available in pharmacies or in organic shops.
How to prevent leg cramps?
Hydration is essential, but sometimes the body requires other elements as well. There are some minerals and nutrients the system needs that can’t be absorbed only through the consumption of water and electrolytes. Moreover, magnesium is one of the most effective minerals to relieve and prevent leg cramps.
The body has the ability to absorb magnesium quickly, to avoid cramping. Therefore, consider taking 250 to 300 mg of magnesium daily. The richest foods in magnesium are lentils, nuts, quinoa, pumpkin seeds, spinach, dark chocolate, fish and potatoes.
Potassium is another mineral that can help you avoid leg cramps. Indeed, this mineral binds to sodium to transports and distributes the fluids in the body. Remember that leg cramps can occur due to dehydration, which is usually due to a lack of potassium or high levels of sodium. In addition to its preventive effect, potassium relieves cramps and decreases muscle pain.
Once potassium reaches the digestive system, it will redirect the fluid to the dehydrated areas. To relieve pain and prevent leg cramps, opt for potassium-rich foods such as dried apricots, dark chocolate, almonds, avocado, etc.
Keep in mind that each person is unique, having a body that reacts differently. If you continue to suffer from leg cramps regularly, consult your physician.