Muscle cramps…(I’m not talking about those lovely monthly cramps that us ladies get either)
At some point in your life you’ve probably had muscle cramps; when a muscle that normally only does what you tell it to do, suddenly gets a mind of its own and decides to contract, even when you tell it to calm down. They can hit during a workout or just when you move a certain way, or they may even wake you up in the middle of the night (Charlie horse anyone?)
Muscle cramps are very common, and while usually harmless, they can be extremely painful, and can signal that something else is wrong within your body. While cramping an occur in any muscle, the lower legs and feet tend to be the most common.
So if you’re suffering with muscle cramps, check out these 4 common causes and how to remedy the situation.
MINERAL IMBALANCES
Our bodies require a very delicate balance of minerals to be kept. As we sweat and our bodies continue basic functions, this delicate balance can be thrown off if we’re not regularly replenishing those minerals. And while potassium is often the most vilified when it comes to muscle cramps, sodium, calcium, and magnesium also play an important role. Many people assume that if they’re having muscle cramps it means they’re deficient in one or more of these minerals, but too much may also result in cramping. Each plays an important role in muscle function and too much or too little of any of them can disrupt normal function, resulting in those irritating cramps. Ask Natalie about how magnesium oil can help you!
You may need to change your diet, or increase or decrease your supplements. It’s important to speak with your doctor about what changes you can make to get your body back into balance.
DEHYDRATION
Along with that delicate mineral balance, hydration is just as important. In order for those minute, yet oh-so-important, cellular functions to happen correctly, cells need to be hydrated; keeping the proper balance of water and minerals. Muscle cramps are especially common in athletes and physical laborers, particularly in extreme heat conditions when our bodies require much more water. So if you’re experiencing regular cramping, increasing your water intake may be a simple solution. As a society we have been brainwashed into thinking that salt is bad for us, it will raise your blood pressure, leads to heart disease, etc., but for a lot of us, that is simply not the issue. Make sure you are choosing a high quality salt such as Celtic or Himalayan that still contains the trace minerals that normal table salt is normally absent of. If you are feeling dehydrated (a headache is sometimes a dead giveaway) a 1/2 teaspoon of salt dissolved into 6-8 ounces of water can help to knock it out quickly. Here is an easy recipe to make your own electrolyte drink.
OVERUSE
For many athletes, weekend warriors, or just exercise enthusiasts, overusing any muscle can be a big cause of muscle cramping. Whether this is chronic overuse or a sudden change in intensity of your exercise routine, the nervous system is usually to blame here. When you’re really pushing yourself during a workout, your nerves can become overexcited and it can be difficult to calm them down. This is just another reason to take the time after every workout to cool down, stretch, and let, not only your muscles, but your nervous system calm back down into a resting state. But if those deep cool downs aren’t cutting it, you may want to try backing off your workouts and see if your body adjusts. And if you still want to increase your intensity, just do it slowly. Make sure that you are recovering properly too, such as getting regular bodywork sessions from your friendly neighborhood massage therapist 🙂
LACK OF MOVEMENT
On the opposite end of the spectrum, too little movement can be just as detrimental and result in muscle cramps. Again, your nervous system is probably to blame here and it’s simply a malfunction of the nerves. A little stimulation to them can often solve this problem. If your job keeps you sitting all the time, try taking a 5-10 minute break every hour and just walk around the office. When you sit in the car going to work, sit at work all day, sit in the car driving home from work and then spend your evening sitting on the couch, well, start moving! We can help you with that with our weekly Yoga Tune Up classes.
If you notice here, it’s all about balance. Your body requires a delicate balance to be kept of water and minerals, movement and rest. If you’re experiencing muscle cramps, what changes can you make to get your body back into balance?
In good hands,
Rebecca Tamm, LMT