It is not uncommon that during a sports session or at rest your muscles contract, causing a pain that prevents you from making the slightest movement under penalty of intensification. Muscle cramps can be caused by several factors, often at the thighs and calves. Most of the time these contractions are caused by significant physical effort, poor warm-up or poor stretching.
A cramp, what is it?
Cramp is an inappropriate or unexpected contraction of the muscle fiber. This contraction may be due to an inappropriate neurological signal (such as restless leg syndrome) or a reflex phenomenon. For the latter, the muscle contracts spontaneously following any stimulation. "The muscle is likely to contract" for nothing ", in other words at the slightest solicitation, explains Noamane Moudden, sports doctor. For example, in case of nervousness, lack of sleep or if the muscle is suffering. Anything that can cause the muscle to suffer is potentially a source of cramps: intensive sports, bruises, elongations, bleeding, blood circulation disorders, viruses, certain medications.
What attitude to adopt to avoid cramps
It is recommended not to over-apply muscles. "Before 30 years, one tends to seek to outdo oneself in the sport and the muscular fiber generally supports well. But as the muscle fiber gets older, it gets stiffer and has certainly accumulated injuries and needs to be preserved, "says the doctor.
To prevent muscle injuries, Dr. Noamane Moudden advises not to suddenly change his sports habits: the muscular fiber adapts to the type of exercise, but it must be very progressive and very regular. Tip: Spread the sports sessions in the week. It is better to do sports a bit every day than two big sports sessions in the week.
Foods to avoid muscle cramps
"Beware of dieting that put the muscle fiber in deficiency and therefore in danger. Sport is not about losing weight, "says the doctor. Red meat, offal and deli meats are also to be avoided because they are rich in nitrogen, a toxin that the body has difficulty eliminating.
The best advice to give to avoid cramps is to hydrate well. It is not a question of compensating the water that the body has eliminated after exertion, but of distributing its water consumption throughout the day. Eating green and dry vegetables like lentils, or consuming whole grains and dark chocolate will fill up with magnesium which is an essential trace element to avoid cramps. Fresh fruit juices allow them to eliminate toxins, while dry apricots and bananas provide potassium that reduces motor disorders.
Prevent muscle cramps before they occur
In case of cramp, it is preferable to put the muscle at rest and to go in the direction of cramp, to massage or to make circular movements with his foot. Be careful though, pulling on the muscle can damage the muscle fiber. If the muscle is put in a warm and comfortable position, the contracture will cease.
Some sports help to avoid cramps and preserve muscle fiber, such as yoga, tai chi or pilates. The compilation of these small exercises are not very traumatic for the muscles because they reinforce them. On the other hand, the so-called concentric exercises, when the stretches are at maximum, like the leg throws in classical dance or running 100 meters, are very aggressive for the muscles.
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