Remedies for Muscle Cramps

By muscle cramps we mean real spasms of the striated muscles. In fact, in addition to the muscle cells (partially involved), motor neurons are also responsible for the cramps.
These are involuntary contractions typified by violence and sudden appearance.
In other words, (muscle) cramps cause the involuntary contraction of the muscles, which instead "should" depend on the will.
The etiology of cramps is multifactorial, even if their appearance does not necessarily require the coexistence of all potentially responsible factors; the most relevant are:

Malnutrition.
Alcoholism.
Intense and / or prolonged physical activity carried out in hot humid environments.
Increased diuresis.
Pathologies.
Insufficient fitness for physical performance.
Very low temperatures.
Taking medications.
Accumulation of lactic acid and other catabolites: the role of its concentration is not yet known.

We must not forget that the appearance of cramps is correlated to the "increased risk of injury. In reality it is an indirect statistical link that depends above all on the poor level of general training and other risk factors typical of neophytes. D" on the other hand , on some occasions the pain generated by cramps can in itself remain for several days.
Cramps can be effectively prevented; let's see how.

The published material is intended to allow quick access to general advice, suggestions and remedies that doctors and textbooks usually dispense for the treatment of Muscle Cramps; such indications must in no way substitute the opinion of the attending physician or other health specialists in the sector who are treating the patient. etc).

Do not binge before strenuous motor activities.

Manage sweating.

Avoid alcohol.

Supporting performance appropriate to your training level.

Respect recovery after efforts.

Perform a motor warm up, cool down and stretch.

Warm up or keep your muscles warm before a performance.

Treat the diseases responsible for cramps.

If necessary, take specific food supplements.

When the first spasms appear, it is generally necessary to:

Suspend the use of the involved muscle district.
Practice specific muscle stretching.
Massage the affected area.
Apply warm compresses.

Take specific supplements.

In case of abnormal sweating, do not use dietary supplements.

Practice ketogenic diets: they are low in carbohydrates and tend to "empty" the muscles of glycogen. This deficiency is one of the main factors responsible for cramps. Furthermore, ketone bodies increase renal filtration, ie the excretion of water and mineral salts with the urine, favoring dehydration.

Taking predisposing drugs, exceeding the dosage or ignoring their effects:

Diuretics: used in clinics for the treatment of hypertension, in body building for aesthetic reasons and at a sporting level to quickly eliminate the blood traces of doping use.
Beta-2 agonists (salmeterol and salbutamol): used in the clinic for the treatment of asthma.

Drink alcohol.

Facing training or competitions that are excessively demanding for your physical level.

Schedule workouts regardless of recovery time.

Do not warm up before your workouts.

Not dressing sufficiently in the colder months.

Do not cool down.

Don't stretch.

Neglect or ignore the pathologies that can affect the onset of cramps.

Continue with the activity despite the first sensations of cramp.

Do not stretch the muscle during the onset of the cramp.

, yogurt, fresh fruits (especially summer), vegetables (especially summer), fruit juices, tea and herbal teas.

Sources of potassium: vegetables (lettuce, radicchio, carrots, artichokes, celery, onion, etc.), fruits (peaches, apples, pears, melon, watermelon, tomatoes, aubergines, courgettes, etc.), legumes (beans, chickpeas, soy, lentils, peas, etc.), whole grains (spelled, wheat, oats, rice, rye, etc.), meat (pork, beef, chicken, turkey, sheep, etc.) and fishery products (sea bream, sea bass, sardines, mackerel, shrimp, octopus, cuttlefish , crab, mussels, clams, etc.).

Sources of sodium: mainly preserved (salted, dehydrated, in brine, etc.). The natural concentrations are much lower than the products in which it is added (tuna in brine, raw ham, bottarga, aged cheeses, etc.). Excellent fresh sources of sodium are bivalve molluscs (mussels, clams, oysters, razor clams, etc.).

NB. Some people with very intense sweating can reduce the onset of cramps by increasing the seasoning salt by about 10g per day (about 4g of sodium).

Sources of magnesium: whole grains (spelled, wheat, oats, rice, rye, etc.), legumes (beans, chickpeas, soy, lentils, peas, etc.) and dried fruit (almonds, walnuts, hazelnuts, etc.). It is one of the minerals whose recommended ration is more difficult to achieve with food alone.
Sources of calcium: the main ones are cheese, yogurt and milk. Followed by oil seeds (or dried fruit) and some legumes (some of which, however, are also rich in anti-nutritional molecules).
Sources of vitamins B: they are numerous and contained in different foods. Some play the role of coenzyme in cellular processes, therefore they must not be missing in the diet of those suffering from cramps. It is sufficient to follow a varied diet without exclusion of food groups (thus avoiding veganism, paleo-diet, etc.).

and ketogenic: diets low in carbohydrates tend to empty the energy reserves of the muscles, favoring the onset of cramps. Furthermore, ketone bodies have a very relevant diuretic effect and determine the excretion of water and mineral salts in the urine. It cannot be excluded that ketone bodies worsen the cellular and interstices pH favoring the onset of cramps.

Low vegetable diets: these are the main sources of magnesium, potassium and sodium. The latter two are naturally also contained in foods of animal origin, but the portions do not allow to reach the necessary levels.

Diets low in water: these are mainly the nutritional regimes of those who eat away from home and do not cook often. They contain many preserved foods, snacks, etc. Remember that foods should provide most of the water required by the body and drinks only cover the remaining requirement. A diet rich in water (rich in fresh and lightly processed foods, partly raw) provides almost a milliliter of water per calorie of energy (for a 2000kcal diet, at least 1.5-1 should be contained, 8 liters of water).

isotonic type containing:

Water: the quantity must be comparable to the dispersed sweat.
Potassium: together with sodium it is the main mineral lost with sweat and urine. Regulates the excitability of muscle fiber cells.
Calcium: abundant in the body as it is contained in the bones, in the muscles it is the ion mainly responsible for contraction by acting directly on the actin and myosin (muscle proteins).
Magnesium: is responsible for the inversion of contraction allowing the movement of calcium from one part of the cell to the other.
Sodium: together with sodium it is the main mineral eliminated with sweat and urine. It is essential for the functioning of the action potential (nerve transmission).
Maltodextrin or vitargo: semi-complex carbohydrates necessary for a good absorption of the product and to support blood sugar, as well as muscle performance.

(BUT only in case these become disabling) are the muscle relaxants. They relax the skeletal and smooth muscles. They can be for oral (systemic), parenteral (injection) and topical (ointment, gel or cream) use; for cramps the latter or at most systemic ones are usually used. The most used in contractures are those that act on the central nervous system:

Thiocolchicoside (for example Muscoril®, Miotens®): it exerts its activity through a mechanism of action that involves the antagonization of the GABA-A receptor.

Benzodiazepines also have a muscle relaxant effect, but are generally not used to treat mild symptoms such as cramps. More often, however, they are used in forms of excessive and generalized muscle contracture or fatigue.

In the winter period, adequately cover the involved muscle area to help reach the temperature.

Perform aerobic cool-down to oxygenate the muscle tissues and optimize the disposal of catabolites (lactic acid, ketone bodies, etc.).

Stretch with warm muscles but not immediately after high-intensity work sessions.

NB. There is no scientific basis to support the hypothesis that stretching reduces the frequency of cramps; on the other hand, being a beneficial activity, it is advisable to practice it anyway.