Prevention of Leg Cramps

29 June, 2009 No Comment

Leg cramps are sudden and uncontrolled contraction in muscles, usually occurring when the body is motion less or after strenuous workout. It may persist for a few seconds and sometimes last for several minutes, until the contraction is at ease.

Since the causes of getting leg cramps are related to every age group, anybody can suffer the problem. Dehydration, deficiency or heavy intake of sodium, lack of exercise or heavy exercising, increased levels of sugar and use of tobacco, alcohol, and caffeine are some of the major triggers causing leg cramps.

How to prevent muscle cramps

Stay hydrated
You may consider to take fluids in generous amount while exercising and after, to keep your body hydrated.

Stretch out moderately
Muscle fatigue is a common cause of cramps, which is a result of prolonged sitting or due to the vigorous exercising. It can result in insufficient oxygen supply to muscles; therefore, keep yourself moderately active to keep your blood circulation improved. Even while at work or resting, stretch your calf muscles by bending the body or stretching your toes upwards or downwards once in a while.

Maintain good diet
Alcohol and tobacco are a no-no for a healthy lifestyle, while caffeine and sugar reduce the absorption of vitamins and minerals, as suggested by studies. Therefore keep their intake limited. Have a diet rich in iron, vitamins, calcium, magnesium and potassium.

Since the milk products contain higher value of fats, people tend to cut down their consumption of milk products, but no calcium can increase their chances to osteoporosis. So rather go for skimmed milk with no sugar or less, and little portions of yogurt, cheese in their diet with regular intervals of time.

Furthermore, if cramps strike, you can go for a hot shower bath or gentle massage on the cramp. Stretch the cramped area slowly to bring it back to normal. If you are suffering from severe muscle cramps, and all the methods to reduce them are not helpful enough, you need to consult the doctor.

Chances are less, still sometimes cramps are the symptoms of certain diseases like anemia, diabetes, vascular or hypoglycemia. Cramps are also due to the intake of certain medicines, therefore, ask your doctor about the side-effects of the medicines prescribed to you, to solve the problem.