Muscle Cramps and Why We Get Them

We’ve all woken up suddenly from a deep sleep with that painful cramp in the leg. Those few moments before the cramp subsides can feel like an eternity, right? Or maybe you’ve gone to the gym, you’re just finishing your workout, and your calves start twitching and spasming? We’ve all been unfortunate victims of these spontaneous muscle cramps, but what actually causes them, and how can you avoid them?

Muscle cramps are way more common than you’d think. It is estimated that over 50-60% of healthy adults can experience cramps, especially in the calf muscles. While there seems to be no difference in which gender is more affected, older adults and athletes seem to be more prone to frequent cramping.

A muscle cramp is a sudden, involuntary contraction of one or more muscles. It can last for a few seconds or even several minutes and is often quite painful.

What is the mechanism behind it?

The mechanisms behind muscle cramps are not yet fully understood. Theories are circulating, but none have been concrete enough.

However, to understand how muscle cramps occur, let’s examine the process of muscle contraction.

It all begins when a signal is released from the nervous system present in the spinal cord. The neurons fire and release a signal called an 'action potential', which acts as a signal to the muscle. This action potential travels all the way down to the muscle it wants to activate. Once it reaches the muscle, the action potential prompts the nerve endings to release the chemical messenger acetylcholine. This further stimulates the release of calcium from its storage areas. This calcium helps the binding of two muscle fibres called 'actin and 'myosin', which link together and start contracting. All this happens with the help of energy molecules called ATPs.

How is this linked to cramps? When the muscle receives too many signals from the nerves, the process can become stuck. Think of it as a glitch. If you repeatedly press random buttons on a computer too quickly, you can cause a glitch that interrupts the computer's operation. These 'extra' signals can be due to various causes, such as fatigue, electrolyte imbalance, or dehydration.

What are the common causes of Muscle Cramps?

While cramps can be due to a bunch of reasons, here are a few common ones:

1. Dehydration & Electrolyte Imbalance: Our body needs a balance of minerals and electrolytes like calcium, magnesium, sodium and potassium. When there’s an alteration in these levels, nerves can go into overdrive and cause cramps.

2. Fatigue: Overworking your muscles, like during workouts or standing/sitting for a long time, can tire out your muscles and cause them to start spasming.

3. Reduced or Poor Circulation: When there’s a lack of blood flow to the muscles, such as during long hours of sitting, inactivity or sleeping in the wrong position, muscles will receive less oxygen and become more prone to cramping.

4. Nerve Issues: Although this is less common, compressed nerves can also trigger cramps.

How to Relieve a Cramp?

The best way to quickly relieve a painful cramp is to stretch the affected muscle and gently massage it with your hands or a low-intensity massager.

You can also apply a warm compress to help relax the muscle. Cold compresses or ice packs can also help relieve lingering pain. Standing up and walking around can get the blood flowing and ease the pain as well. Taking ibuprofen or paracetamol can help too.

Prevention:

While it's hard to avoid cramps altogether, these tips can help prevent them:

• Staying hydrated. Drink enough water or electrolytes to prevent water loss and electrolyte imbalance.

• Stretch before and after physical activity. Drinking plenty of water and electrolytes can also help.

• Eat a balanced diet rich in potassium, magnesium, and calcium to prevent electrolyte imbalance.

• Avoid overexertion or sudden increase in activity.

When to see a doctor?

If you experience frequent or severe cramps or increased intensity, especially during rest, it is recommended that you consult a healthcare provider. It may signal circulation problems or non-compressible issues.

Muscle cramps are very common and nothing to worry about. Be sure to stay hydrated and take steps to prevent cramps. See a healthcare provider if you feel concerned.

References

1. Muscle Cramps - StatPearls - NCBI Bookshelf https://share.google/dLcBzZ1F5H6DefCsI

2. Muscle Spasms (Muscle Cramps): Causes, Treatment & Prevention https://share.google/fjcobJcbTYfvOUFE9

Image: Google

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