Calf cramp What helps and prevents

Leg cramp: what helps and prevents

07/30/2014

The images of anguished faces at the recent World Cup in Brazil may still have many in mind: footballers who have been plagued by excessive effort from calf cramps and helped by fellow stretchers. But neither the professionals nor amateur athletes should leave it in the pure treatment.

In calf cramping helps stretch

Many people are familiar with the problem: The muscles in the calf are cramping and suddenly the calf pain is there. Nothing works, as you can often see in sports broadcasts. Stretching usually provides quick help, but sufferers should not leave it at that. One quick and effective method of relieving calf cramping is to step in and slowly bend the upper body forward. The feet are hip-width and parallel to each other, the heel of the one at the level of the toes of the other.

Prevent calf cramping through sports

As the sports scientist Marcel Reuter of the German University for prevention and health management / BSA academy in Saarbrücken explained according to a message of the news agency dpa, thereby the calf muscles are stretched. This will release the spasm and relax the muscles. In addition, a massage or heat can also have a soothing effect, because it promotes blood circulation and also relaxes the muscle. Manual treatments (osteopathy, fascial distortion model, Rolfing) may also be helpful, with special attention paid to the stretching of the calf muscles. Preventing a leg cramp can sometimes be prevented by sports and proper nutrition. For example, regular cycling, swimming or running stimulates the muscles to get used to ever-increasing loads.

Nurture well and drink a lot

According to Reuter also plays the amount of drinking a role: the day should be two to three liters and per hour sports a half to one liter in addition. In heat and prolonged physical activity, isotonic drinks may be useful. Those who eat a balanced diet would not need any supplements to prevent them, but can meet their needs for the important mineral magnesium, for example, through oatmeal or rice. The equally important calcium is found in cheese and other dairy products, including potassium in potatoes, nuts and fish. In this country nobody has to worry about an insufficient supply of salt, as most Germans tend to eat too much of it.

Cramps due to overstrained and untrained muscles

Sometimes people wake up with the typical pain at night, but it often happens during and after exercise to a leg cramp. As Reuter explained, the calf muscles contract without subsequently relaxing again. This could take a few seconds to a few minutes and was often associated with pain. Most often it comes when the muscles are overworked or untrained. However, the cramps can also occur as a result of alcohol and nicotine abuse. Partly there are also pre-existing conditions such as chronic circulatory disorders, which should be clarified by a doctor. (Ad)