Over 300 chemical reactions in the body require magnesium, making it one of the most essential minerals for our body to function. However, one of the main uses of magnesium is to relieve muscle aches and cramps.
Further apart from magnesium, calcium is also important for our body to function properly. When there are deficiencies in these nutrients there will be an imbalance between minerals and electrolytes. These imbalances are a risk factor for muscle cramps and aches. Therefore, it is very important to take magnesium and other nutrients to maintain the balance of minerals and electrolytes to avoid the risk of muscle cramps and aches.
Uncontrollable and often painful spasm of the muscles is known as muscle cramps and the muscles in the lower body such as the quads, calf, and foot are more likely to get muscle cramps. Usually, cramps last for seconds or minutes but sometimes after exercise cramps can occur up to six hours. The exact cause for these long cramps is unknown however, risk factors such as poor blood circulation, dehydration, tight, inflexible muscles, or muscle fatigue from overuse are known risk factors.
In order to avoid these muscle cramps and aches here are some tips to follow;
- Warm Up and Cool Down
Dedicating time to warm up before the workout and cool down after the workout will reduce muscle cramps due to the stretching of muscles and allowing of blood circulation. This is a great practice that can be followed before and after a workout to avoid muscle cramps.
- Keep Hydrated
Dehydration is one of the main reasons which cause muscle spasms therefore, drinking a lot of water will maintain the hydration levels. Especially drinking mineral water will add necessary minerals to the body and prevent muscle cramps and aches.
- Supplementing the Diet
Adding magnesium, zinc, and vitamins B, D, and E to the diet will reduce the chance of muscle cramps and aches. A proper intake of magnesium, zinc, and vitamins B, D, and E through the daily diet is a great practice for individuals who are engaging in high-intensity exercises.
- Using Electrolytes
Lack of sodium and potassium may cause muscle cramps and stitches therefore, it is important to find a good source of electrolytes such as Banana or a supplement that contains potassium and sodium to avoid muscle cramps.
