What is a muscle cramp?
Almost everyone has had a muscle cramp, for example in the calf. All of a sudden the calf muscle contracts spasmodically, and severe pain occurs. Muscle cramps can last a few seconds, but sometimes also several minutes. Sometimes a muscle cramp even occurs recurrently. Most often, cramps occur in healthy people under physical exertion or during pregnancy. People are also sometimes torn from their sleep by cramps – often in the calf.
The cause of a muscle cramp
The mechanism by which a muscle cramp develops is still largely unknown. It's assumed that several causes can underlie the cramp:
- Fluid and electrolyte deficiency: a leading factor is a deficiency of fluid and electrolytes, which can impair cell metabolism. An imbalance of sodium, potassium, magnesium and calcium in particular is often named as a trigger. Too low a salt intake can, for example, promote cramps, since sodium plays a key role in maintaining the electrolyte balance. People who sweat heavily lose a lot of sodium through sweat, which is why too much abstinence from salt during physical exertion can be counterproductive. However, excessive salt consumption can also have negative effects on the electrolyte balance in the long term. A balanced salt intake is therefore crucial.
- Golgi tendon receptors: more complex theories look for the cause in the Golgi tendon receptors, which could be "exhausted" and thus no longer have an inhibiting effect on the muscle spindles. This could lead to unchecked contractions to the point of exhaustion.
- ATP deficiency: a drop in the muscular ATP concentration is also discussed as a possible cause. Here it could happen that the myosin filaments can no longer briefly detach from the actin filaments, which would result in a permanent contraction.
- ATP is the most important energy carrier in the body and indispensable for every physical function.
- Alcohol consumption: with increased alcohol consumption, the likelihood of muscle cramps is heightened. This is attributed to the dehydrating effect of alcohol.
- Illnesses or medications: certain underlying conditions such as diabetes, hypothyroidism or neurological diseases can promote muscle cramps. Medications such as diuretics, which affect the fluid and electrolyte balance, are also named as possible causes.
- Unfavourable movement patterns or overload: an unaccustomed or excessive loading of the musculature can likewise lead to cramps, especially with insufficient preparation or warm-up.
The treatment of a muscle cramp and practical tips
During a muscle cramp, the aim is to stretch the muscle and thus release the contraction. In a second step, you should get to the bottom of why the muscle cramp occurred.
Often, dehydration is the cause. Even without physical exertion, the fluid requirement amounts to 2-3 litres per day. With physical exertion, in warm and dry weather or at altitude, the fluid requirement rises. If particularly long training sessions with high intensity are carried out, besides water intake, isotonic drinks also make sense (endurance training and team sports) to prevent muscle cramps.
With magnesium and calcium, the membrane potential of the cells can also be slightly lowered, and the muscle is generally less prone to muscle cramps, as it is with a small increase or reduction of salt consumption, depending on current consumption.
A low training level also increases the risk of muscle cramps. So if you regularly suffer from muscle cramps, you should consider starting strength training and/or endurance training or scheduling them more regularly.
Finally, in the case of high and/or regular alcohol consumption, a reduction should be seriously considered – of course not only because of the muscle cramps.
