What helps against calf cramps?
Pretty much everyone has probably had a calf cramp and therefore knows how uncomfortable and painful it can be. Luckily, you can prevent and do something about it.
Where does a leg cramp come from?
One speaks of a calf cramp when the calf muscle or parts of the calf muscle contract in an uncontrolled and unintentionally uninfluenced manner. This can happen during sporting activities, but also at night when you are resting.
In the case of occasional calf cramps, the cause is usually harmless. The cramps can be caused by excessive muscle tension during exercise or by loss of salt and water through sweating.
If the cramps occur very frequently and it is not due to the electrolyte balance, causes such as hypothyroidism, kidney weakness, diabetes or varicose veins could also be to blame. Also medication may cause calf cramps. In any case, it is important to make an appointment with the doctor to clarify the causes.
People over the age of 65 suffer from these painful cramps more often because the muscles are less resilient and shortened. In addition, older people often drink too little.
This is how you can avoid a calf cramp
- Stretch. After a sporting activity, it should automatically include stretching. This is important so that the muscle does not shorten. The Achilles tendon can also shorten and be less elastic, which is why it then exerts constant tension on the calf muscles. The first step in dealing with an acute calf cramp is stretching. You pull your toes towards your knees. Heat can also do you good.
- Enough drink. During physical exertion anyway, but also when it's hot, you should always have a sufficient amount to drink. Many people, especially the elderly, no longer have a pronounced sense of thirst and drink too little. It is important that you drink mineral water. If you drink tap water, you should make sure that you get enough salt and minerals. You know it - when you've sweated, your face is often very rough and salty. This loss must be replenished.
- nutrient deficiencies. Most of the time, magnesium or calcium is missing when you have a night cramp in your calves. Pregnant women often have problems with it, which is due to the increased need.
- Pay attention to the right footwear. Anyone who always wears high-heeled shoes shortens the calf muscles in the long run and tends to cramp.
- Sports is good. But especially as a beginner you shouldn't overdo it with blind ambition. The Body and the muscles first have to get used to the increased strain. The good thing is that the muscles adapt very quickly if you slowly increase the load.
- Movement helps. Even if it's "just" going for a walk. This is also important for older people. Gentle stretching afterwards helps prevent calf cramps.
- food intake during training. It makes sense to eat a banana during longer training sessions. It contains the necessary minerals and supplies the body with healthy energy.
Do you have frequent calf cramps and still pain after the cramp seems to have gone? …
You lose sodium (table salt), potassium (contained in tomatoes, orange juice and dried apricots), magnesium (mineral water, nuts, whole grains) and calcium (yoghurt, bananas, Milk). These minerals are essential for muscle function.
If the cramps occur frequently despite the preventive measures, it makes sense to have the doctor clarify what the cause is. Sometimes a dislocation or disc problems are the cause. At first you don't think of calf cramps, but such consequential damage can result from one-sided incorrect loading or displacements.
