Complete Works Massage Blog

This article came about after a client of mine talked about her night cramps. It got be thinking - why does that happen? And how can you prevent it?

Everyone knows the old wives tale that cramps happen when you lose salts from exercising strenuously and sweating...well that is something Mum always told me! It could be that she loves salt full stop! So i decided to test this theory with some research.

The facts first...

What are muscle cramps?It is an involuntarily and forcibily contracted muscle that does not relax (pic 3). Unlike pic 1 and 2 below showing the calf muscle at rest and contacted during movement such as walking or running.

Muscles naturally contract and relax during movement of the arms and legs. Muscles of the head, neck and trunk contract in the same way to maintain our posture. When a muscle contracts against our will and for a long period of time, it becomes a cramp. They can last for seconds or as long as 15mins and keep recurring before they disappear. How inconvenient of them!

Cramps are so common. Most experience one at some stage in their life. Any muscles that are under voluntary control (skeletal muscles) can cramp. Normally the legs and arms are affected. Believe it or not, it can affect the involuntary muscles of various organs like the uterus, blood vessel wall, and intestinal tract.


Why do we get cramps?Injury: Following an injury, such as a broken bone, persistant muscle spasm may occur as a protective mechanism. It helps to minimise movement.

Vigorous Activity: During or after lots of exercise, muscles fatigue and can cramp. It can happen hours after the activity. On the other hand, sitting or lying in an awkward position for a long time can cause cramps.
Rest Cramps: Often happen during the night and can be painful and frequent. The cause is unknown. It could be pointing the toe down while sleeping which shortens the calf muscle.
Dehydration: Excessive fluid loss from perspiration during sport or other vigorous activities often during the warmer months. Likwise a loss of sodium - those salts mum!
Low blood calcium, & magnesium; low levels of either increase the excitability of the nerve endings and the muscles they stimulate.
Low potassium: THis is more likely to cause muscle weakness but can occasionally cause muscle cramps.
Medication: some medication treating high cholesterol, asthma, Parkinson's and osteoporosis can cause cramps. Always read the leaflet with your medication for side effects if you are curious.
Vitamin deficiency: B1, B5 & B6
Poor circulation: in the legs can cause cramp-like pain because inadequate oxygen is reaching the muscle tissue causing an accumulation of lactic acid.
The Cures???
1. Stretch out the muscle eg with a calf muscle stand up facing the wall with heel on the ground and toes on the wall or flex foot towards shin bone lying down
2. Gentle massage will help relax it
3. Fluid intake & electrolytes (especially sodium & potassium)

How do you stop them altogether???....

1. Stretching after a warm up & cool down (my constant reminder!!)
2. Stay well hydrated during your sport & afterwards
3. Stretches before bed to prevent night cramps
4. Adequate calcium & magnesium from good nutrition ideally:

• magnesium : greens, grains, meat & fish, bananas, avocados, apricots, cashew nuts, almonds & soybeans
• calcium: almonds, green leafy veggies like kale, spinach, watercress, broccoli, swede, tofu, soya milk