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Cramps happen to everyone – children, athletes, people who are immobile for long periods. They're a sudden, involuntary contraction of one or more muscles. They can cause intense pain, even during sleep, and it takes time for the uncomfortable sensation to fade. While usually harmless, muscle cramps can temporarily make it impossible to use the affected muscle.
Why do they happen?
Long periods of exercise or physical labor, especially in hot weather, can lead to muscle cramps. Certain medications and specific medical conditions are also responsible for their occurrence.
Doctors identify several medical conditions that cause cramps:
- Impaired blood supply. Narrowing of the arteries that supply blood to the legs (arteriosclerosis of the limbs) can cause cramp-like pain in the legs and feet during activity. It usually goes away with rest.
- Nerve compression. Compression of the nerves in the spine (lumbar stenosis) can lead to cramp-like pain in the legs. The pain usually gets worse with prolonged walking. Walking in a bent-forward position – imagine pushing a shopping cart in front of you – may improve or delay the onset of symptoms.
- Mineral depletion. Too little potassium, calcium, or magnesium in the diet can cause cramps, which are also often triggered by medications prescribed for high blood pressure.
- Pregnancy – in this condition, cramps call for ongoing magnesium intake.
- With age, cramps become more frequent, due to mineral depletion, reduced muscle tone, and circulation problems.
- Dehydration triggers cramps due to mineral depletion.
First aid and prevention
Dealing with cramps usually requires massaging the affected muscle and/or taking magnesium. Drinking more fluids – water and sports drinks with added magnesium – also helps relieve the condition. Something we sometimes forget is to stretch before exercise. Warm up before and after sports. If you're prone to leg cramps at night, stretch before bed. Light exercises before sleep can also bring relief. So, although they cause temporary immobility, cramps go away on their own and are rarely serious enough to require medical attention. Doctors do, however, recommend seeking help if:
- The cramps cause serious discomfort;
- They're accompanied by leg swelling, redness, or skin changes;
- They cause muscle weakness;
- They happen frequently;
- They aren't linked to an obvious cause, such as intense exercise or overexertion.
Look to magnesium!
Magnesium is a mineral involved in every major biological process, for example the synthesis of nucleic acids and proteins, and energy production in cells.
Our body contains about 25 grams of magnesium. It helps maintain normal muscle and nerve function, keeps the heart rhythm stable, and plays a part in building bone. About half of our magnesium stores are found in the cells of tissues and organs, while the other half is combined with calcium and phosphorus in the bones. Only 1% of the body's magnesium is found in the blood.
If you frequently experience muscle cramps, especially in the legs or feet, muscle twitches, general muscle tension or pain, or tingling legs, you likely have a magnesium deficiency. If you increase your magnesium intake through food and supplements, you'll reduce muscle tension so you can move and exercise pain-free.
Magnesium in our food
Go for greens and nuts for more magnesium! Spinach, broccoli, beans and peas, lentils, beets, pumpkin, carrots, celery, potatoes, pineapple, avocado, peaches, bananas, brown rice, and some whole grains are tasty "carriers" of this valuable mineral. Among nuts, choose almonds and cashews. Focus on sesame tahini and flaxseed. Unsweetened cocoa powder and dark chocolate will also sweeten the fight against cramps for you.
However, even though magnesium is present in many foods, it's usually found in small amounts, and it's hard to meet your daily magnesium needs in a single serving. Besides eating a varied diet and avoiding refined foods, it's also advisable to take magnesium in supplement form.
Magnesium can be taken as a supplement at any time
Magnesium supplements can be taken at any time of day; what matters is sticking to a schedule. Some people recommend taking it in the morning, on an empty stomach, with a glass of water. Others recommend the evening, with food, or right before bed.
Watch out for diarrhea or vomiting, and if taking magnesium causes them, talk to your doctor. These are among the most well-known adverse side effects.
It's important to know that magnesium can interact with certain medications and reduce their effectiveness, so consult a doctor. For example, antibiotics should be taken at least 2 hours before or 4-6 hours after magnesium supplements to achieve maximum effectiveness. Diuretics deplete the mineral, which also leads to deficiency.
If you're taking bisphosphonates to prevent bone loss, magnesium should be taken at least 2 hours before or after other medications.
Regardless of these warnings, though, remember that you need magnesium both against cramps and to keep your heart and bones healthy. Eat well, drink enough water, and stretch before sports or physical exertion!
