Prophylaxis
To prevent calf cramps, you need to know the exact causes of the calf cramps. If the causes are unknown, general measures should be taken, which usually work very well.
- Avoid overloading: Exertion should be adapted to the individual training condition.
This applies to completely untrained persons as well as to competitive athletes. Even those who are well trained can exceed the maximum performance limit. In this case, muscle cramps occur in almost all cases, making an immediate break necessary.
Before the sporting activity the muscles should be warmed up. The muscles should also be stretched by slightly springy movements.
- Observe liquid supply: With or without sport it is very important that the body is supplied with a sufficient amount of fluid. This is the only way to protect the body from dehydration and prevent calf cramps.It should also be noted that mineral water is drunk, not tap water.
Tap water has only a very small amount of minerals, which are also immensely important for the body. Normal mineral water with a balanced mineral content is important if you want to prevent calf cramps.
- Furthermore, it should be noted that the body is supplied with sufficient magnesium. Magnesium deficiency is one of the most common causes of calf cramps.
Sometimes the cause of nocturnal calf cramps is an imbalance of the electrolytes.
In addition to sodium, these include calcium, potassium and magnesium. The magnesium is most likely to be responsible for calf cramps. It ensures that the so-called actin and myosin heads (zipper principle) glide past each other without any problems.
A lack of magnesium can lead to problems with cramps, especially at night, when the muscles come to rest. A magnesium deficiency is usually caused by an unbalanced unhealthy diet with little fruit and vegetables. Even if too little is drunk during the day or if too much tap water is drunk.
Tap water has a much reduced magnesium content compared to mineral water. Adults need about 400 mg of magnesium a day. Foods that are considered to have a high magnesium content are corn, millet, bran, beans and soybeans.
