A Collection of Information With Links

Preventing Muscle Cramps

  1. Activity / exercise / stretching

    Warmup and stay warm duing exercise. This also helps prevent workout injuries.

    If it is a hot day and you jump into the lake or pool after running for a while, you are likely to get cramps.

    Stretching can alleviate exercise associated muscle cramps (EAMC).

    Reduced circulation to the legs can cause spasms and is sometimes caused by deficiency of vitamin E.

  2. Hydration / preventing dehydration

    Drink water. WATER!!!!. Water is essential for your life. Limit intake of sweet drinks and coffee/caffeine. The benefits of driking water are immense, and range from healthy skin and hair, to weight loss, to alleveiating pain.

    Limit caffeine / coffee intake to about 1 or 2 cups per day (or eliminate completely) since caffeine acts as a diuretic and inhibits hydration.

  3. Nutrition / electrolye balance

    The 4 biggies for electolyte balance concerning muscle cramps

    • Potassium - cream of tartar, baking powder, bananas, parsley, radishes, instant coffee, instant tea, dill weed, sweet peppers, chives, paprika,
    • Sodium - table salt, vegemite, soup broth, baking powder, powdered instant gravy, soy sauce, grape leaves, cured pork.
    • Calcium - milk, cheese (most kinds), yogurt, great northern beans, kidney beans, yellow beans, tofu, mung beans, black beans, canned sardines, canned salmon, savory spice, basil, thyme, dill weed, celery seed.
    • Magnesium - rice bran, oatmeal, almonds, halibut, bran muffins, pumpkin seeds, barley, buckwheat flour, low-fat vanilla yogurt, trail mix, garbanzo beans, lima beans, soybeans, spinach, cilantro, coriander, dillweed, celery seed.

    Additionally, several vitamin deficiencies may lead to muscle cramps, including thiamine, pantothenic acid, vitamin E and vitamin B6.

    Vitamin E - wheat germ oil, hazelnut vegetable oil, sunflower oil, almonds, oregano, ginger, canola oil, peanut oil, pecans, dried pine nuts, baking chocolate, yellow onions, cashews, flax seed, edamame, raspberries.

    Cramps can be caused by a deficiency in acetylcholine, the neurotransmitter that stimulates muscles to work. Mustard contains acetic acid, which helps the body produce more acetylcholine. 2 tsp or the equivalent of a packet of mustard per day with food.

    When minerals become unbalanced in your body, you can experience muscle cramps. Focus on the big ones--calcium, magnesium, vitamin E, vitamin C and potassium.

    Have some Horse Chestnut occasionally. It works surprisingly well for treating cramps and spasms in the legs due to bad blood circulation.

    Supplement your diet with kelp

    Investigate your K, Na, Ca, and Mg intake as well as carbohydrates.

    Is it any wonder that these 4 minerals are grouped together on the periodic table of elements? They're all in groups 1 and 2, and they're all in periods 3 and 4. Atomic Numbers 11, 12, 19, and 20, respectively.

  4. Prevent Muscle Fatigue

    This may not be possible, if you are working out to cause this very condition. However, muscle fatigue may indeed cause muscle cramps.

  5. Detect an Underlying Medical Problem

    It is entirely possible that muscle cramps are being caused by a serious health issue. Consult your doctor to troubleshoot a litany of possible causes such things as arteriosclerosis or a kidney stones