What to do in case of a calf cramp? About 40 percent of Germans suffer from painful calf cramps again and again. Affected are mostly athletes, many women, pregnant women and seniors. In many cases, calf cramps occur at night and thus also disturb sleep. What helps against a calf cramp, you can learn here.
What causes calf cramp?
Every muscle consists of countless muscle fibers that are connected with fine nerves. Through these nerves, when a muscle moves, the brain sends a stimulus that causes the muscle fibers to contract. The desired muscle contraction occurs. Normally, a relaxation phase then occurs. But when an involuntary nerve stimulus occurs, the muscle cannot relax – it contracts.
An overview of common causes of calf cramps
The causes of calf cramps are usually harmless, but sometimes calf cramps can indicate a serious condition. Common causes of calf cramps include:
- Disturbances in the electrolyte balance such as magnesium deficiency.
- Overexertion at work and during sports
- Overtiredness
- Long-term use of certain medications
- Circulatory disorders in the legs
- Nerve disorders in the muscle fibers
- Osteoarthritis in the knee joint
Disturbances in the electrolyte balance as a cause
From a disturbance in the electrolyte balance are particularly often affected athletes. They lose a lot of fluid and many minerals through sweating during exercise. If the mineral store is not replenished after training, a mineral deficiency can result. Yet it is precisely the minerals that are of great importance for controlling the muscle fibers. Because if minerals such as magnesium or potassium are lacking, the tensing and relaxing of the muscles no longer functions smoothly. In addition to sweating during sports, a disturbance in the electrolyte balance can also be caused by insufficient fluid intake, high fluid loss due to diarrhea or vomiting, and kidney disease. Likewise, certain medications such as laxatives can be a cause of calf cramps occurring at night. A disturbance in the electrolyte balance can also cause calf cramps in old age. Older people in particular often do not eat a balanced enough diet and do not drink enough fluids. In addition, nerve function declines with age, which promotes the development of calf cramps. Since hormonal fluctuations can also affect the electrolyte balance, calf cramps can also occur more frequently during pregnancy. To prevent these, the body should be supplied with sufficient magnesium, especially in the second half of pregnancy.
Nerve damage as a cause of calf cramps
Anyone who suffers from calf cramps despite taking magnesium and other minerals should seek medical attention, because nerve damage can also be a cause of calf cramps. Damage to the nerves can occur primarily as a result of metabolic diseases such as diabetes. In addition, the nerves can also be damaged by alcohol abuse or kidney dysfunction. Depending on the type of disease, either the nerves in the central nervous system or in the periphery can be damaged. As a result, stimuli can no longer be correctly transmitted to the muscles and an exaggerated muscular response can occur. In addition, it can also happen that certain motor processes can no longer take place at all.
Muscle disorders as a cause of calf cramps
In rare cases, a disease of the musculature can also be the cause of calf cramps. Such diseases are grouped under the collective term myotonia and are characterized by pathologically prolonged muscle tension. This causes the calf cramp. The cause of the prolonged muscle tension lies in the ion channels of the muscles. Here, the nerve impulses are incorrectly received or incorrectly transmitted. Often, these disorders are hereditary.
Calf cramps: what to do? 7 tips!
Against calf cramps these 7 tips can help:
- When a calf cramp occurs, clasp the toes of the foot and pull with all your strength towards the shin. If the cramp starts while sitting or lying down, you should stand up and walk around. While doing so, step firmly on the floor or with the sole of your foot against the wall.With a massage of the calf and a warm shower, you can relax the calf muscle again.
- Since calf cramps can underlie various diseases, you should consult a doctor to determine the cause.
- For circulatory disorders help ginkgo and garlic preparations.
- Magnesium tablets from the pharmacy help with an existing magnesium deficiency.
- Nourish yourself with magnesium-rich whole grain products and plenty of fruits and vegetables.
- Avoid alcohol and nicotine.
- Against calf cramps also helps regular foot exercises.