Prevention of cramps: how to protect yourself from muscle spasms

It is especially painful to bring the legs together during physical exertion or at night, when the whole body is relaxed. Frequent night cramps indicate the development of pathologies in the body, what degree of disturbance is present, only a specialist can say after the examination. Do not wait until spasms begin to bother you every day, timely prevention of seizures can prevent the problem and prevent its development. What affects the sudden spasm of the muscles of the legs and how to ensure the prevention of seizures, read this article on estet-portal.com.

Why do leg cramps occur

The mechanism for determining the cause of frequent seizures consists of several stages: examinations and self-monitoring. It is possible that seizures are a consequence of excessive stress at the workplace or the result of training.

Watch your lifestyle. In order not to lose sight of anything, write down your observations in a diary for several weeks. After that, re-read and find the cause of the seizures. Also, go through the examination that the therapist will prescribe.

The causes of muscle spasms in the legs may be

1. Flat feet – impaired mobility of the foot leads to muscle strain and cramps as a consequence of exertion or wearing improperly shaped shoes.
2. Pregnancy – at this critical time, a woman's legs are often subject to cramps. This is due to the growth of the fetus, problems with the kidneys or heart, the development of anemia.
3. Hypocooling of the legs causes the body to turn on protective reflexes so that the muscles do not freeze and regain their mobility. Convulsions during hypothermia – it is rather a defensive reaction of the body than a harbinger of trouble.
4. Microelement deficiency (potassium, calcium, magnesium) and vitamins (B6) – with improper diet and lifestyle.
5. Development of atherosclerosis and venous dilation of veins – rare, but it is these problems that cause convulsions as a symptom of impaired vascular patency. With the treatment of these diseases, convulsions will pass by themselves.
6. Constant stress and nervous tension – When the stress hormone is released into the blood, potassium reserves in the body are depleted, which leads to a lack of this trace element and the occurrence of seizures.

Seizure prevention: the stumbling block of the problem

Start your fight against cramps by choosing the right shoes to keep your feet comfortable while walking or running. If you play sports, take care of special running shoes – after all, the main load falls on the legs.

1. Food culture – ensure the use of those vegetables and fruits that are rich in the missing trace elements. What you need to eat to make up for the deficit: dill, parsley, seaweed, green onions, bran, dates, dried apricots, prunes, dairy products, fish.
2. Moderate physical activity. Watch for muscle tension while exercising. If there is discomfort in the classroom, reduce the load by half. At the same time, increase the intake of foods to replenish the missing micronutrients and reduce physical activity until the muscles restore their structure.
3. Foot massage – indicated for relieving tension after a hard day, relaxing and strengthening muscles.
4. Do leg exercises before bed.

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Exercise for legs against cramps

Cramps can also occur due to insufficient muscle training. In the evening, take 5 minutes to warm up your legs, exercises can be done even while lying in bed.

1. Raise your leg into the air and pull hard on your toe, relax and pull again. You can help with your hands, holding your fingers, pull them to your chest. Do it first with one leg, then with the other.
2. Alternate muscle tension, straightening your legs and socks moving away from you, relax, then pull your socks to your chest.
3. Perform circular movements of the foot first in one direction, then in the other.
4. Lie on your stomach and grab your toes, lifting your limbs up. This yoga exercise will help relieve discomfort in the feet after a working day.

Exercise as a prophylaxis against seizures should be done every day. In a complex, proper nutrition, training, proper sleep and rest will help you forget about such a problem as cramps forever.