Prevention

If you want to prevent muscle cramps effectively, it is recommended that you always drink enough fluids and also pay attention to your electrolyte balance. A balanced diet also contributes to the prevention of muscle cramps. Foods rich in magnesium such as nuts, spinach and wholemeal products should be on the menu.

Unhealthy foods such as coffee, alcohol and too much sweets should be avoided. Smoking (nicotine) also increases the probability of sudden cramps. Before a sporting activity, you should carry out an attractive warm-up program.Also gymnastics and alternating baths lead to an increase in blood circulation and thus prevent cramps.

During training itself, overloading should be avoided, especially in the initial phase of a workout, as the risk of cramps is highest there. If cramps do not disappear with the usual methods and continue to occur, the family doctor should be consulted to clarify the exact reasons. An internist or orthopedist can also be consulted.

A decisive factor in the diagnosis of a muscle cramp is where exactly the symptoms occur. Likewise, the intensity and chronological sequence of the occurrences should be precisely communicated in order to be able to make a good diagnosis. To prevent cramps, regular exercise and stretching exercises for the legs and back are recommended to prevent muscle shortening.

In the case of calf cramps, which are caused by too much or too little trace element in the blood, it is worthwhile to suggest more detailed examinations to find out which trace element is involved. If there is too little magnesium or calcium, these can be taken as a supplement to the diet. If too much phosphorus in the blood is responsible for a calf cramp, a change in diet with renouncement of unhealthy food like fast food or soft drinks with carbonic acid can be helpful.

An underestimated cause of calf cramps can be a lack of fluids. In general, one should always make sure to drink enough liquid continuously throughout the day, so that at the end of the day about 1.5 to 2 liters of liquid in the form of water or unsweetened tea is consumed. After a strenuous sports session, the development of cramps can be counteracted by taking magnesium or quinine sulfate.

These are both available in pharmacies without a prescription. Overall, quinine sulfate is considered more effective than magnesium. The effect of these two preparations may show different effectiveness for different users.

While magnesium is considered to be harmless, when using quinine sulfate it should be noted that occasionally side effects such as changes in the blood, cardiac arrhythmia and kidney failure may occur. Magnesium causes a blockage of calcium channels, which inhibits the transmission of stimuli and the contraction of muscles and relieves cramps. Thus, a balanced diet with a sufficient amount of magnesium can help to prevent cramps.

Food supplements such as Biolectra can help the body to prevent a magnesium deficiency. Quinine sulfate works by directly inhibiting the transmitter acetylcholine, which is needed to transmit the command to contract to the muscles. Without acetylcholine, therefore, no contraction takes place and the development of cramps is prevented.

Furthermore, it should be ensured that the shoes are comfortable and give the foot a firm hold but do not press. If you take a longer break from sports, you should not give everything from zero to one hundred, but start slowly and then increase with each training session. The muscles must first adjust to the load again.

Overstrained muscles lead to cramps. Untrained muscles that are sometimes overstrained can also tend to cramp more than muscles that are used to frequent exertion. This also includes unheated training, but also a too long endurance run.

The weight of a pregnancy can also lead to cramps. One should always observe whether the cramps decrease or remain with the recommended measures for cramps. Helpful measures are stretching the muscle, massaging the cramped muscles, warming the affected area or walking back and forth.

If everything remains without success, it is very important to pay attention to accompanying symptoms. Cramps can be associated with a feeling of tension, overheating, but also with swelling of the respective muscle area. In this case it is advisable to see a doctor to avoid worse consequences.