More factors that contribute to muscle cramps

Previously I discussed how dehydration & lack of sodium or potassium may cause muscle cramps.  I now want to explore other nutritional factors.

Calcium

Calcium plays an essential role in muscle contractions.  Some active people report their problem with cramping disappears when they boost their calcium intake.  This anecdotal evidence is disputed by scientists who state that when dietary deficiencies of of calcium occur, calcium is released from the bones to provide what the body needs for proper muscle contraction.  If you are plagued by muscle cramps, it may be worth trying to increase your intake of dairy or other calcium rich foods to see if it helps.

Magnesium

Just as muscles need calcium to contract they need magnesium to relax. Roffe et al demonstrated that magnesium helps reduce leg cramps that occur in the middle of the night.

Reference

Roffe C1, Sills S, Crome P, Jones P (2002), Randomised, cross-over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps. Med Sci Monit. 2002 May;8(5): p326-30.

 

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    4. Cool down properly
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    Rest Cramps Night cramps and other rest cramps can often be prevented by regular stretching exercises particularly before going to bed.  The most common night cramps are in the calf muscles, to stretch this muscle
    1. Stand about 2 or 2.5 feet away from a wall.  Lean into the wall to place the forearms against the wall with the knees and back straight and the heels in contact with the floor. Hold for 10 to 15 seconds and repeat three times before going to bed.
    2. In bed while lying down, you can try flexing the ankle by pulling the toes up toward the head with the leg as straight as possible.