On many occasions, when we make an unusual movement or do more exercise than we are used to, we often get leg cramps at night. These are a sudden, involuntary, and painful contraction of a muscle. They usually go away on their own, by stretching or with home remedies.
“The most common cramps are in the legs, but they can also occur in the feet, especially in the fingers; in the hands, arms, and even in the stomach. They usually occur when the muscle is very tense when we have overloaded or injured it, which is why they usually occur after exercise,” explains Carlos Gutiérrez, an internist.
We have all had cramps that last a few seconds or minutes at some point. When the contraction ends, the muscle may be sore for a short time or several days. However, these are not usually harmful to health.
Among the most common types of leg cramps are benign idiopathic cramps, which occur in the absence of a causal disorder and are usually bothersome at night; also muscle cramps associated with exercise, which occur during physical activity or immediately afterward, as detailed in the MSD Manual.
Causes of muscle cramps
Muscle spasms usually occur when the muscle is strained or injured. What could affect leg cramps after exercise is being dehydrated or not doing the proper stretches which help prepare the muscle for physical activity.
Low levels of potassium, magnesium, or calcium, and metabolic or neurological disorders may also cause these muscle contractions. Some drugs and dialysis, in those with end-stage renal disease, can cause cramps.
According to Laura Aldana, a general practitioner, older adults, overweight people, pregnant women, and athletes are more likely to suffer muscle cramps. They can also be a symptom of a nervous and thyroid disease.
Why do I get cramps at night?
Most leg cramps that occur at night are due to muscle fatigue and nerve problems. While cramps in the calf or foot muscles are related to “the history and in the absence of physical signs or disability,” says the MSD Manual.
How to prevent and eliminate cramps
To prevent muscle spasms at night, it is recommended to stretch for several minutes before going to sleep, and also apply some type of ointment that helps relax the muscle. It is also recommended to do light exercises, such as using a stationary bike for several minutes before going to bed.
During the day, when you do any strenuous physical activity, remember to drink fluids regularly Also continue to drink water without caffeine or alcohol after exercise.
According to naturopath Eduardo Contreras, some home remedies could help reduce leg cramps at night:
- Banana and yogurt smoothie: Bananas are a fruit rich in potassium, so it is recommended to drink a glass every day before going to sleep to create electrolyte boosts.
- Eating bananas and their water: this is another fruit rich in potassium, so in addition to eating the banana, you can drink the water in which it is cooked. Ideally, it should be cooked with a peel.
- Strawberry and cashew juice: Strawberries are rich in potassium, phosphorus, and vitamin C, while cashews provide magnesium. You can add coconut water to the smoothie to give it a better flavor. The recommendation is to use one cup of strawberries and one tablespoon of cashews.
- Beetroot and green apple smoothie: both fruits have anti-inflammatory properties, and they also have minerals that help fight cramps. Use three celery stalks, one apple, one beetroot, and half a glass of water. Drink it two hours before going to sleep.
+ There are no comments
Add yours