Question
: What can be done to avoid cramps?
Many are the
doubts
that circulate regarding cramps and that reach our channel Questions to Good Life.
What are your causes?
How to avoid them?
What can they mean?
In which cases should we consult?
Clarín
contacted Ramiro Heredia, a clinical doctor at the Buenos Aires Hospital de Clínicas, to clear up the main doubts and clarify what we should know about cramps.
Stretching the muscles is a good way to prevent cramps.
Photo Shutterstock.
What are cramps and who gets them?
Cramps are
involuntary contractions
, usually painful, of a muscle, or a group of muscles.
In those who suffer from it, it generates discomfort and malaise, and for this reason it is a very frequent reason for medical consultation, ”says the professional.
Regarding its prevalence, Heredia affirms that it is more common after the age of 60: “A British study, in
people aged 65 or over
, reported that 50% of this population frequently had cramps.
Another study, in a similar population, reported that 56% of respondents had cramps at least once a week.
While around
40% of people
aged 50 or over report having or having had night cramps at some point, and up to 7% of children and adolescents, with a peak between 16 and 18 years of age.
It is common for there to be cramps in the third trimester of pregnancy.
Photo Shutterstock.
In what situations should we worry?
Although they can cause concern in those who suffer from them, Heredia assures that in most cases a particular cause
is not identified
, so they are idiopathic.
In these cases they usually affect the legs and feet, mainly at night.
The doctor admits that he receives many questions about it, but that in most cases its origin is unknown and "they have a
benign course
that improves over time."
However, he warns that in some situations "they may be secondary to different
medical conditions
, or be part of different disorders."
“For example, restless leg syndrome, periodic limb movements during sleep or nocturnal myoclonus, sleep onset (or jerking) myoclonus, dystonia, peripheral nerve disease, or other neurological disorders, ranging from trivial , to Parkinson's, amyotrophic lateral sclerosis (ALS) and multiple sclerosis ”, he lists.
Why might they show up more often?
“When the
motor system is stressed
or overloaded, whether due to a neuromuscular disease, physiological stress, such as dehydration or excessive exercise, cramps appear repeatedly ”, he explains.
As for why they are so painful, it indicates that they are caused by
abnormal discharges
at the level of the nerves, or of the nerve endings.
Idiopathic cramps usually occur in the lower limbs.
Photo Shutterstock.
Cramps: risk factors
Different diseases, disorders or conditions
can generate or be associated
with cramps, explains Heredia:
“In athletes, such as marathon runners, cramps are very frequent, and many times the cause is
loss of water and salts,
such as magnesium, sodium and potassium, through sweating, mainly in a context of high ambient temperature.
In those cases they are called heat cramps ”, he details.
Pregnant women also have more chances of suffering from them, especially during the
third trimester
of pregnancy, mainly due to magnesium deficiency.
Neurological diseases
, such as Amyotrophic Lateral Sclerosis (ALS), and peripheral neuropathies, can present cramps in their evolution.
Due to different
medical conditions
, such as magnesium deficiency (hypomagnesemia), calcium (hypocalcemia), potassium (hypokalemia) and hypothyroidism, diabetes, alcoholism, and liver and kidney dysfunction.
Drugs, "such as diuretics, and certain medications for asthma, for high blood pressure, such as enalapril, certain beta-blockers, benzodiazepines, oral contraceptives," he says.
Postural or structural changes, such as flat feet, hyperextension of the knee (or genu recurvatum), sitting for a long time, or in an inappropriate position.
Specialists recommend exercising taking into account our state.
Photo Shutterstock.
How are cramps prevented and treated?
"In the case of cramps secondary to some other condition, the treatment of the latter is the best measure to prevent and mitigate the symptoms of the former," he says.
Some recommended measures to prevent cramps
in general
are:
Maintain adequate
hydration,
mainly before, during and after exercise (besides water, sports drinks are useful for this, as they promote adequate hydrosaline replenishment).
Carry out a
physical activity
according to our state.
In case of physical activity, include
stretching
exercises .
Consume foods
rich in minerals
, such as all kinds of greens, vegetables, nuts and legumes.
Avoid alcohol and caffeine
consumption
.
Check our
posture
, mainly while sitting, several times a day.
Perform daily
stretching exercises
.
Wear appropriate clothing and footwear.
Dehydration can cause cramps due to loss of water and salts.
Photo Shutterstock.
Once cramps appear, these steps can help relieve them:
Forced elongation
of the member in question (passive elongation of this is also useful, with the help of someone many times).
The elongation of the affected limb reduces the duration and severity of the cramp, in addition to generating comfort.
Walking,
lifting and/or shaking the cramped body part.
Take a
hot shower,
apply heat to the area, or take an immersion bath (for 5 or more minutes).
Cold
massages
or "ice massages".
Replenish water and salts if necessary.
There are also drugs that should always be prescribed by a doctor.
***
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