Cramp - Learn how to avoid and ease these painful spasms

Cramp is a sudden, very painful, contraction of a muscle; which most of us experience occasionally. It is most commonly felt in the calf muscles but can occur in feet, hands, arms, the back, or elsewhere in the body. Even after the cramp has gone the muscle can feel sore for a while.

Night-time cramps of legs or feet are perhaps the most common and irritating, but they can strike at any time. Excessive exercise is a common trigger due to a build-up of lactic acid in the muscles. Often holding a limb at an awkward angle for some time will lead to cramp when we try to move it. In repetitive strain injury, an over-use of specific muscles causes damage and cramp-like spasms. Pregnant women, diabetics, and the elderly are particularly prone to cramp.

Cramps can be caused by waste products building up in muscles either during exercise or after a long period of inactivity. Vigorous exercise can lead to tiny tears in muscles that may then go into a cramp either during the exercise or shortly after.

It is commonly believed that a shortage of salt is the reason we get cramps, but a potassium deficiency is more likely. The cramped muscle needs to relax before the pain will go away. This is best achieved by stretching and rubbing the affected area, then try to relax it. Hot baths or cold compresses can also help. Pain in the chest or calf when exercising that goes away after resting may be more serious, and you should get a doctor to check it out. If the cramp is persistent or occurs regularly, again a medical examination will rule out any possible underlying condition.

There are several things we can do to help prevent cramps. Regular gentle exercise, like a nice walk with the dog, helps to tone muscles and improve blood flow, so decreasing our chance of cramps. A glass of tonic water before you go to bed can help as it contains quinine. Be sure to drink plenty of fluids during and after exercise to avoid dehydration. Occupation related cramps and repetitive strain injury spasms, often suffered by musicians and typists etc., are caused by long-term repetitive movements and can be reduced by taking regular breaks and relaxing the affected area. Nutrition can play a part in avoiding cramp. Try to eat at least one banana a day. Other good foods to include in your diet on a regular basis are avocados, sardines, nuts and seeds, eggs, and yoghurt.