Crampes

HERE'S YOU IGNORE ON CRAMPS.

  • On 04/09/2020
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HERE'S YOU IGNORE ON CRAMPS.

Defined as involuntary or uncontrolled movements of muscles, cramps can come on at any time, often accompanied by painful contractions. However, it seems that this phenomenon is more common during the night, when the muscles are at rest. A handicap for those who try as best they can to preserve the quality of their sleep because although the cramps are generally benign, they do not fail to disturb our rest. Mainly affecting the lower extremities, these can be caused by different factors. In this post the phyto-health experts of the Secret Africa group take stock of what there is to know.


Rarely disabling, cramps are extremely annoying muscle contractions when they occur. Although they usually only last a few seconds or minutes, they are no less unpleasant, especially at night.
Many of us tend to associate cramps with physical exertion and therefore do not understand how they manifest at night. However, this phenomenon would be quite logical since at rest, the body experiences a slowdown in blood flow and a stagnation of toxins that create an environment conducive to the appearance of muscle contractions.

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WHERE DO THE CRAMPS COME FROM?
 Cramps come in different ways and can be caused by different things. Here is what could be the cause:

-A bad position
-Cold
-An intense physical effort in the hours before falling asleep
-Dehydration
-Joint problems in the foot or knee
-A deficiency in certain minerals (calcium, magnesium, potassium)
-Venous insufficiency (poor circulation of blood)
-Taking certain medications (diuretics, cortisone, irritant laxatives, etc.)

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In addition, cramps can be due to deficiencies and deficiencies in trace elements, especially in minerals when hydration is insufficient. To this end, athletes are strongly encouraged to drink plenty of water during their exercise sessions. Especially since during too intense physical activity, the muscles can be overworked and therefore prolong the pain, leading to night cramps. These consequences are not exclusive to athletes. A sedentary lifestyle can also have repercussions, affecting the relaxation of muscles. When moving from inactivity to exertion, the latter may have difficulty making this transition. The contraction / relaxation movement will therefore be difficult to operate, leading to muscle tension which will manifest itself during the night, because the muscle relaxation will not be able to be done in an optimal way.

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NIGHT CRAMPS: PREVENTION AND SOLUTIONS
Obviously, in view of the factors involved in this phenomenon, the first preventive measures relate to hygiene of life, especially diet and hydration. Foods rich in potassium and / or magnesium such as bananas, dried apricots or lentils are preferred. Drinking a minimum of a liter and a half is also strongly recommended, the muscle containing almost 75% water.

Thus, by fighting against deficiencies and by keeping yourself sufficiently hydrated, it is possible to reduce certain factors responsible for bothersome muscle contractions. The same goes for physical activity, which must be regular in order to avoid sudden movements or efforts for the muscles. This includes a warm-up, progressive training, exercises adapted to the physical condition as well as the appropriate equipment to avoid injury. It is also possible to do some stretches before going to bed to warm up the muscles and avoid painful tension during the night.

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If the cramps do eventually show up, phyto-health experts recommend:

- Release the tense muscle by trying to stretch it gradually

–If the cramp occurs in the calf, put your foot on the ground, squeezing and releasing the muscle with your hand. You can perform a bottom-up massage to stimulate blood circulation and relieve pain

–If the cramp is in the thigh or foot, take a few steps on cold ground to relieve the pain

- If the cramps continue to appear during the night in a persistent way, a medical opinion will be then necessary to determine the exact cause.


 

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