Muscle cramps

Almost everyone has experienced that sudden, sharp pain that comes with a muscle cramp. Whether it was during a physical activity like jogging or swimming, or while you are sleeping, 95 percent of people will at some time experience it.

A muscle spasm is an involuntary contraction of a muscle. If the spasm is forceful and sustained, it becomes a cramp. Cramps and spasms can affect any muscle; however, they are most common in calves, hamstrings, and quadriceps. Cramps in the feet, hands, arms, and lower back occur frequently, as well.

Muscle cramps have many possible causes. Possible factors include inadequate stretching, muscle fatigue, low level of fitness, overexertion, and stress. Dehydration, excess sweating, or use of certain diuretic medications can also cause a depletion of electrolytes (sodium, potassium, and magnesium) that can cause spasms.

To ease the pain and speed the recovery from a muscle cramp, try gentle, gradual stretching and massage. Ice packs can help when the cramp is a result of an injury. More chronic spasms respond well to moist heat used for 20 minutes several times per day.

The best way to deal with muscle cramps is to prevent them. Consider these changes:

• Improve your diet by eliminating sugar and increasing fiber and protein. Add foods rich in calcium and magnesium (leafy green veggies, yogurt, legumes, Brazil nuts) and high in potassium (bananas, avocados, lima beans, fish).

• Warm up before you exercise, and stretch before and after exercise, focusing on the muscle groups that tend to cramp.

• Avoid dehydration. Consume plenty of water, and foods high in water such as fruits and vegetables.

• Avoid excess sodium and soda, as they can leach calcium.

• Avoid chocolate, caffeine, and alcohol, which can interfere with magnesium absorption.

• Improve your posture.

• Address underlying health problems, if the cramping is associated with a specific condition.

See your chiropractor if your cramps are severe, happen frequently, respond poorly to simple treatments, or are not related to obvious causes (strenuous exercise). These could indicate a possible problem with circulation, nerves, metabolism, hormones, medications, or nutrition.

For more information, contact Dr. Wendy at haydenhealth@gmail.com.