We have all experienced muscle cramps, whether it is waking in the night with a calf cramp that came out of nowhere, or tired cramping arms after an upper body workout at the gym. But do you know why your muscles are cramping?
“Muscle cramps can occur for various reasons, often involving a combination of factors related to muscle function, hydration, and nutrition,” explains Selvan Naicker, Brand Manager for CrampEase®. He continues to explain that often we just accept these cramps, work through them and carry on, but knowing why our muscles cramp and how to prevent this can help us avoid unnecessary cramping.
A muscle cramp is an involuntary and forcibly contracted muscle that does not relax. These cramps can last from a few seconds to several minutes and often affect the legs, feet, and hands with a sensation ranging from mild discomfort to severe pain, sometimes even resulting in temporary immobility.
Naicker believes that prevention is always needed when it comes to avoiding and combating muscle cramps, and lists below the main causes of muscle cramping and how to counter them:
When the body loses too much water, either through sweating, not drinking enough fluids, or both, it can lead to an imbalance of electrolytes such as sodium, potassium, and magnesium, which are crucial for muscle function. Dehydration can make muscles more prone to cramping. Drinking adequate amounts of water throughout the day, especially before, during, and after exercise, is crucial. For longer activities, sports drinks containing electrolytes can help maintain balance.
Electrolytes are minerals that help regulate muscle contractions. An imbalance in electrolytes, such as low levels of potassium, calcium, or magnesium, can disrupt the normal function of muscle cells, leading to cramps. A diet rich in essential minerals like potassium (bananas, potatoes), calcium (dairy products, leafy greens), and magnesium (nuts, seeds) supports proper muscle function. Using a supplement such as CrampEase® is a perfect everyday supplement when it comes to adding essential minerals into your diet. CrampEase® replaces all four essential salts, magnesium, calcium, potassium and sodium, which relieves muscle spasms, stiffness, stress and fatigue, as well as includes an anti-inflammatory agent that helps to speed up muscle recovery.
Overuse and fatigue can cause muscles to spasm because of prolonged exertion and inadequate recovery time. This overexertion can lead to an accumulation of lactic acid and other metabolic byproducts in the muscle, which may trigger cramping. Wearing appropriate footwear, especially during exercise, can prevent cramps caused by muscle fatigue and strain.
Not stretching properly before or after exercise can lead to tight muscles, increasing the risk of cramps. Regular stretching, particularly before and after exercise, can help prevent cramps. Focus on flexibility exercises for the muscles most prone to cramping. Incorporating a variety of physical activities can also ensure that muscles are not overused.
Pregnant women often experience muscle cramps, particularly in the legs, due to changes in blood circulation and increased pressure on certain nerves and muscles. Keeping active, stretching and staying hydrated can help to avoid leg cramps during this time.
Understanding the underlying causes of cramps and how to prevent them can help to alleviate any discomfort. Keeping your body moving, hydrated and topped up on essential minerals and salts, can help prevent unnecessary cramps as well as allow for your body to recover quickly*.
* While occasional muscle cramps are generally harmless, frequent or severe cramps can indicate underlying health issues. If muscle cramps are persistent, extremely painful, or associated with muscle weakness, swelling, or other unusual symptoms, it’s advisable to consult a healthcare provider.
S0 CRAMPEASE® CAPSULES. Per capsule: Vit D3 100 IU; Vit B6 5 mg; L-Aspartic acid 20 mg; L-Glutamine 25 mg; Magnesium: 78,61 mg; Calcium 24 mg; Phosphate 25 mg; Sodium 29 mg; Potassium 13,5 mg. D.34.12 Health Supplement - Multiple substance formulation. This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use. 260 Cradock Avenue, Lyttelton, Centurion, 0157, Gauteng, South Africa. Customer Care Tel Number: +27 860 628 482. Customer Care e-mail: health@nativa.co.za.
S0 CRAMPEASE® NIGHT CAPSULES. Per capsule: Vit D3 100 IU; Vit B6 5 mg; Chamomile powder 100 mg; Magnesium 78,61 mg; Calcium 3,5 mg; Phosphate 25 mg, Potassium 13,5 mg; Sodium 29,1 mg. D.34.12 Health Supplement - Multiple substance formulation. This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use. Nativa (Pty) Ltd. www.nativa.co.za. 260 Cradock Avenue, Lyttelton, Centurion, 0157, Gauteng, South Africa. Customer Care Tel Number: +27 860 628 482. Customer Care e-mail:health@nativa.co.za.
S0 CRAMPEASE® FIZZY. Per Fizzy tablet: Calcium 200 mg; Magnesium 130 mg; Phosphate 48,84 mg; L-Carnitine tartrate 200 mg; L-Aspartic acid 40 mg; L-Glutamine 50 mg; Vit B6 12 mg; Vit D3 200 IU. D.34.12 Health Supplement - Multiple substance formulation. This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use. Nativa (Pty) Ltd. www.nativa.co.za. 260 Cradock Avenue, Lyttelton, Centurion, 0157, Gauteng, South Africa. Customer Care Tel Number: +27 860 628 482. Customer Care e-mail:health@nativa.co.za.
S0 CRAMPEASE® ORAL SPRAY. Per 1,25 ml oral spray: Fulvic acid 41,50 mg; Magnesium 2,61 mg; Sodium 13,04 mg; Phosphorous 3,00 mg; Potassium 3,99 mg. D.34.12 Complementary Medicine: Health Supplement - Multiple Substance Formulation. This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use. Nativa (Pty) Ltd. www.nativa.co.za. 260 Cradock Avenue, Lyttelton, Centurion, 0157, Gauteng, South Africa. Customer Care Tel Number: +27 860 628 482. Customer Care e-mail: health@nativa.co.za
S0 CRAMPEASE® GEL. Per 50 g: Methyl salicylate 10 % w/w; Eucalyptus spp. Oil 5 % w/w; Lavandula spp. (Lavender oil) 1 % w/w; Menthol: 0,25 % w/w; Matricaria recutita L., flos (Chamomile) extract 0,5 % w/w. D.33.6 Complementary Medicine: Discipline specific Traditional Claims - Western Herbal Medicine. This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use. Nativa (Pty) Ltd. www.nativa.co.za. 260 Cradock Avenue, Lyttelton, Centurion, 0157, Gauteng, South Africa. Customer Care Tel Number: +27 860 628 482. Customer Care e-mail: health@nativa.co.za.
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