How to get rid of cramps?
Unlike a muscle injury or a blow, a cramp cannot be treated with an ice pack or a cryogenic gun, as is sometimes seen in football or rugby. The first thing to do is to stop the current activity immediately, then gently and gradually stretch the contracted muscle until the cramp subsides. Be careful not to release the stretch too quickly, otherwise the cramp may return immediately!
A crampis not an injury, but a muscle spasm that is difficult to relax. Fortunately, it is reversible and causes no damage.
How can you prevent cramps?
Simple measures can help protect against future muscle cramps.
On a daily basis
- Drink water, lots of water. And avoid stimulating and diuretic beverages (such as tea or coffee), as well as alcohol. If you prefer mineral water, choose mineral waters rich in minerals, even if it's a matter of taste!
- Eat foods rich in vitamins B1, B2, magnesiumand potassium.
- Activate your blood circulation by walking regularly. If necessary, wear compression socks (please see your doctor beforehand).
- If you are prone to night cramps, you can raise the bottom of your bed slightly to improve venous return and toxin elimination.
During activity
- Warm up gradually and sufficiently.
- In addition to warming up, a massage with essential oils can be beneficial.
- Don't push yourself too hard if you're out of shape.
- Make sure you drink enough water before exercising, then drink regularly during your workout with energy drinks , rich in minerals (electrolytes).
- Choose water rich in minerals and bicarbonates after exercise.
- Use equipment that is suitable for your practice, adjust your position correctly, and work on your technique.
- Adding compression sleeves can help improve your blood circulation.
- Practice in safe and stable locations (flat surfaces, gyms, etc.).
- Be surrounded by a sports professional or doctor.
How to treat a cramp?
Heat cramps or dehydration
In the vast majority of cases, they can be prevented or mitigated by restoring osmotic balance—particularly sodium levels. In practical terms, this involves drinking slightly salted water: approximately half a teaspoon of salt per liter of water.
Night cramps
A clinical study published in 2024 showed that vitamin K2 can help reduce the frequency, intensity, and duration of nighttime cramps.
Idiopathic cramps: no cause detected or detectable
It is recommended:
- to extend and stretch the muscle.
- to stretch, mainly your sensitive muscle groups
If you experience a calf cramp, gently pull your big toe backward and stretch the muscle to provide almost immediate relief.
- to stay hydrated.
- warming up before exercise.
Drinking while dehydrated makes muscles more susceptible to cramp. Conversely, an electrolyte-rich drink in the right dosage can reverse the effect.