Hello everyone, his month I want to talk
about a common muscular condition – cramping. Every athlete knows what it feels
like to get a muscle cramp. It is common knowledge that poor stretching plays
an extremely important role in the development of cramps. What is less commonly
understood are the other factors that predispose to the onset of one of these
painful episodes.
Cramping is not something that only affects more active
people. In fact, cramping is extremely common in the elderly also. Hopefully
this article will help some of you to stay cramp free.
In order for a muscle to contract and relax a
complex physiological process is undertaken at a cellular level. Much energy is
required, importantly, during the relaxation phase as well as the contraction phase.
In order for this process to occur effectively several metabolites (minerals)
are needed to be present in the muscle tissue. These are, namely, sodium (for
stimulation of the muscle), calcium (for contraction) and magnesium (for
relaxation). Good circulation is also needed so that oxygen can be provided.
The oxygen allows the muscle to produce energy from glucose, which fuels the
whole process. Any disturbance in these factors can lead to poorer muscle
function.
During exercise, minerals are lost in the
sweat and glucose is burned. It is important for an athlete to replace lost
minerals and lost glucose after exercise to allow the muscles to repair and to
provide the necessary minerals for them to relax fully. A deficiency in these
minerals, especially magnesium, increases the risk of a cramp developing.
Magnesium, as we mentioned earlier, is extremely important for muscle
relaxation.
In the elderly, cramping usually affects the
calf muscles at night time. Gentle exercise, such as walking and stretching
before bed can help to prevent the development of night cramps by increasing
the circulation. It is important to consider that dehydration and magnesium
deficiency may also be a factor. Magnesium is a water soluble mineral and is
often lost from foods in the cooking process. Speaking to your GP about taking
a magnesium supplement may make a dramatic difference to night time discomfort
(Note : patients with kidney problems should not take a magnesium supplement).
Drinking 8 glasses of water per day can make a great difference to the health
of your muscles by providing much needed hydration and flushing out toxins.
Enjoy the rest of the Summer and stay
injury-free!
Geoffrey Hogan
Registered Osteopath
To Book an appointment FREE Telephone Consultation with Geoffrey Hogan call 020 8946 2331
