Muscle cramps occur when muscles experience severe and involuntary contractions.
Typically, cramps occur when:
- A muscle crosses two joints. The most common areas where muscle spasms occur include the back of the calf, the sole of the foot, the front of the thigh, the back of the thigh, and the lower back.
- If a person is deficient in minerals like magnesium, calcium, and potassium in their diet, they will gradually experience muscle cramps.
- Prolonged and irregular sitting, intense physical activity, excessive pressure on muscles, poor circulation, and a poor diet lacking fiber are factors that contribute to muscle cramps.
- Generally, if blood flow to muscles stops, or if the body’s electrolyte levels like magnesium, calcium, and potassium decrease, or if dehydration occurs, the likelihood of muscle cramps increases.
- Intense physical activity or lifting heavy objects can compress and weaken the nerves of the spine, which may increase the chance of muscle cramps during activity or sudden changes in posture.
Magnesium in the diet or as a supplement helps improve the function of the parathyroid hormone, which in turn increases calcium absorption into bones. Furthermore, the balance between calcium and magnesium reduces:
- Spontaneous contractions
- Prevents calcium deposition
Taking supplements that contain magnesium and vitamin B6 helps:
- Improve bone density
- Prevent muscle spasms in individuals
Muscle cramps can occur at any age, depending on the level of physical activity. Therefore, to prevent muscle cramps, individuals should consume a diet rich in magnesium, calcium, and potassium, as failing to meet daily needs can result in muscle cramps.
Natural sources of these minerals include various fruits, leafy vegetables, and legumes. Additionally, taking related supplements can reduce the likelihood of muscle cramps.