Who is not familiar with it: leg cramps! Particularly nasty is that they occur so uncontrollable: Sometimes you will be torn from the pain during the night and may actually do is wait for the spasm subsides finally. Occasionally, leg cramps may occur even after a strong sporting loads. In some cases, the spasm only lasts a few seconds, but it can continue for several minutes.
The muscles in the calves pulls together in the case of sudden and painful. Often, only the calf muscles is affected, sometimes the feet or toes go into spasm with the addition of. “Calf cramps are in everyday life or after the sports quite often”, says Professor Dr. Ingo Froböse of the German sport University in Cologne. According to estimates, about 40 percent of Germans suffer from cramps occasionally under Wade. (It helps, when it hurts the Shin!)
Often: nocturnal leg cramps
For calf cramps, there are many different causes. “Often, they occur after a strain of the muscles,” says the expert. This can be, for example, after an intense athletic unit of the case.
But even in everyday life it can lead to Overloading of the calf muscles. “This can happen, for example, if you stand much or the wrong footwear is wearing”, says the sports scientist. Who, for example, works as a physical therapist and all day long in Flip-Flops or flip-flops is on the way, trying his muscles excessively – and, therefore, have an increased risk of night cramps in the calf to. (Aerobic or anaerobic: How you should exercise in the best way?)
A magnesium deficiency can show up due to calf cramps
As a classic against leg cramps Magnesium is Actually a magnesium deficiency spasm can cause the end of the calf muscles. The Problem should improve quickly if you take Magnesium as a dietary Supplement. To can a deficiency occur, for example, by an unbalanced diet or an intense sporting loads.
In some cases, it is enough consciously to eat foods that contain a lot of Magnesium. Rich in Magnesium, seeds such as pumpkin seeds, sunflower seeds and flax seeds, for example. Also nuts, and most legumes contain a lot of Magnesium. Who likes to eat vegetables, you should reach for a magnesium deficiency to increased green vegetables. (You can find more tips here: These foods contain a lot of Magnesium)
Calf cramps in spite of Magnesium
Don’t always Wade improve cramps however, if you take Magnesium. This can have different causes. It may be, for example, that drinking too little or that the body isn’t Magnesium, but calcium or sodium – also a deficiency in these minerals can lead to muscle cramps. (Read here: how much water should you actually drink)
However, “If the cause of the cramps Overloading of the muscles is, then Magnesium will not help in most cases,” says Froböse. In such a case, you should check your footwear and, for example, from Slippers to sneakers or shoes with a good insole change. Who is much, can relieve his calf muscles, he always puts once again the feet up. “It is important that the feet are higher than the hip,” advises Froböse.
In addition, it prevents the calf before the cramps by strengthening the appropriate muscles. This is easy to implement in daily life. “Well-suited for Wippbewegungen,” explains the expert. It is always on the toes. You can do this, for example, while talking on the phone in the office or cleaning the teeth.
What can you do in case of an acute cramp in your calf?
A spasm has caught but only once, not a rocking motion. Particularly uncomfortable leg cramps at night, where the pain cause you to Wake up. In the acute case, it helps to stretch the affected muscle gently or massage. Often you can solve a cramp also, if one turns on the cold floor. Otherwise, it acts cramps against Wade, to press the heel on the floor and pulling the toes upwards. It’s also possible, in the long seat to encompass the foot and to pull the body. (How do you recognize a Runner’s Knee?)
Occasional leg cramps are considered normal. However, they occur regularly and do not improve by the intake of Magnesium or a strengthening of the calves, you should ask a doctor for advice. Frequent leg cramps can also be an expression of disease, and, for example, a sub-function of the thyroid gland or other metabolic disorders instructions.
This article was authored by (Maria Berentzen)
*The article “An expert recommends: This really helps with leg cramps” will be released by GQ. Contact with the executives here.