Muscle cramps

Although the reason that cramps occur is not fully understood, a number of risk factors have been identified. These include:

• Imbalance of the minerals (electrolytes) involved in muscle contraction and relaxation, including magnesium, potassium, calcium and sodium. This may occur due to dietary inadequacy, but may also be a consequence of the fluid losses that occur during vomiting, diarrhoea, dehydration and excessive sweating. In other cases, diuretic medicines cause cramps by interfering with the balance of the electrolytes.
• Being in poor physical health.
• Having tight or inflexible muscles, or poor muscle tone.
• Muscle injury or fatigue.
• Wearing high-heeled shoes for long periods of time.
• Atherosclerosis (plaque in the arteries) and other conditions associated with restricted blood flow to the muscles (ischaemia).
• Sciatica.

• Magnesium helps all the muscles of the body to function optimally  and to contract in a normal, healthy way. It is also important for exercise performance . Taking a magnesium supplement may help prevent muscular cramps and spasms and aid in the management of leg cramps that occur during the night.
• For best results, it is recommended that magnesium be taken in an easily absorbed powdered form. It is often taken with other nutrients that are also involved in the maintenance and repair of muscle tissue, such as folic acid and vitamins C and B12.
• Devil’s claw has traditionally been used for its analgesic and anti-inflammatory properties, and assists in relieving muscular tension and stiffness and mild-to-moderate muscular pain of the back, neck and shoulder.

• During a cramp, lengthen the muscle by gently stretching it. Follow this by rubbing or massaging the affected muscle, but again, be gentle. Apply an ice pack if necessary.
• Stretching before and after exercise is important. Yoga classes are a great way to improve your flexibility and stretch out your muscles, and regular massage can aid muscle relaxation.
• Make sure you warm up and cool down before you exercise.
• Maintain adequate fluid intake. Aim for at least two litres of water every day, with additional water before, during and after exercise sessions.
• If you’re prone to excessive perspiration, or if you train for extended periods or in hot temperatures, it may be appropriate to take an electrolyte replacement drink to rehydrate the body and quickly replace minerals lost in the sweat.
• Eat a well-balanced diet that contains large quantities and a wide variety of fruit and vegetables.
• Avoid wearing high heels or shoes that don’t fit comfortably.

• Seek medical advice if you experience frequent, severe, or extended cramping, or if you are concerned that your prescribed medicine may be causing or contributing to your cramps. You may need to switch to a different medication.
• If you experience cramping pain in the chest that radiates to the shoulder, arm or neck, it’s possible you are having a heart attack. Call for an ambulance immediately, as it’s better to be safe than sorry.