Sudden contraction of the muscle, the cramp usually arises in the calf or foot. Quite often, despite our ability to twist in all directions to solve the problem, it is very difficult if not impossible to relax the muscle. It becomes hard, painful, and it can last for several long minutes. To avoid this, three watchwords to respect: breathe, drink, and stretch.
We breathe and we stretch
The cramp occurs for several reasons. First of all, a lack of oxygen when the effort is too intense. In this case, the breathing cannot keep up with the demand for oxygen from the muscle cells. The only remedy for these cramps that are most often felt during physical activity: inhale, exhale, inhale, exhale ...
But should we help the muscle to stretch at the same time? This is indeed what footballers do for example when a cramp arises. They keep their partner's foot in dorsiflexion, the opposite position to the one he has if he stands on tiptoes. The objective here is to stretch the calf as much as possible.
If the brain controls muscle contraction and relaxation during exercise, this is also true at night. In principle, at night, it is relaxation, but it happens that the brain sends a message of contraction, without knowing why. Hence the appearance of nocturnal cramps, which wake us up every time.
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Watch out for metabolic imbalances
Lack of oxygen, abnormal brain activity… There is also a third explanation which is linked to sweating. With heavy exertion, the body sweats to eliminate excess heat. But in sweat there are trace elements, including magnesium (Mg), potassium (K) and calcium (Ca). However, excessive losses disrupt the functioning of muscles and promote cramps.
Metabolic imbalances, especially in calcium, or hormonal disorders, such as hypothyroidism, can also cause repeated cramps, as well as certain muscle diseases.
Although it has not been shown that taking magnesium helps prevent cramps, we do know that magnesium deficiency promotes them. If our diet is balanced, including whole wheat bread, nuts or other oleaginous fruits, there is little risk of being deficient. In any case, if the cramps are repeated, it is better to consult a doctor. This one can prescribe magnesium cures, provided not to exceed 400 mg per day, and to stop in the event of stomach pain or acceleration of intestinal transit.
Drink water ... or chocolate milk
As with many things, prevention is better than cure. To give our muscles all the trace elements they need, the basis is to drink water. Drink enough, before, during and after exercise in order to provide the hydration essential for the proper functioning of the muscles and the elimination of heat associated with muscular work.
Need to vary the pleasures? No problem, chocolate milk would also help to overcome cramps. Researchers have performed biopsies on volunteer athletes and found that those who drank chocolate milk within half an hour after exercise had faster muscle repair. This is also a good tip to avoid muscle soreness after a particularly tiring day.