Muscle Cramp

What do you require to know about Muscle Cramp?

WHAT?
It is not a disease...
A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax.

( When we use the muscles that can be controlled voluntarily, such as those of our arms and legs, they alternately contract and relax as we move our limbs. Muscles that support our head, neck, and trunk contract similarly in a synchronized fashion to maintain our posture.)

A muscle (or even a few fibers of a muscle) that involuntarily (without consciously willing it) contracts is in a "spasm." If the spasm is forceful and sustained, it becomes a cramp. Muscle cramps cause a visible or palpable hardening of the involved muscle.

Muscle cramps can last anywhere from a few seconds to a quarter of an hour or occasionally longer.

It is not uncommon for a cramp to recur multiple times until it finally goes away.

The cramp may involve a part of a muscle, the entire muscle, or several muscles that usually act together, such as those that flex adjacent fingers.

WHO ?

Cramps are extremely common.

Almost everyone (one estimate is about 95%) experiences a cramp at some time in their life. Cramps are common in adults and become increasingly frequent with aging.

However, children also experience cramps.
Any of the muscles that are under our voluntary control (skeletal muscles) can cramp.

Cramps of the extremities, especially the legs and feet, and most particularly the calf (the classic "charley horse"), are very common.

Involuntary muscles of the various organs (uterus, blood vessel wall, intestinal tract, bile and urine passages, bronchial tree, etc.) are also subject to cramps.

WHY?....and.... WHEN ?

Vigorous activity: True cramps are commonly associated with the vigorous use of muscles and muscle fatigue (in sports or with unaccustomed activities).

Such cramps may come during the activity or later, sometimes many hours later.

Likewise, muscle fatigue from sitting or lying for an extended period in an awkward position or any repetitive use can cause cramps.

Older adults are at risk for cramps when performing vigorous or strenuous physical activities.

Rest cramps: Cramps at rest are very common, especially in older adults, but may be experienced at any age, including childhood. Rest cramps often occur during the night. While not life-threatening, night cramps (commonly known as nocturnal cramps) can be painful, disruptive of sleep, and they can recur frequently (that is, many times a night, and/or many nights each week).

The actual cause of night cramps is unknown. Sometimes, such cramps are initiated by making a movement that shortens the muscle. An example is pointing the toe down while lying in bed, which shortens the calf muscle, a common site of cramps.

Dehydration: Sports and other vigorous activities can cause excessive fluid loss from perspiration. This kind of dehydration increases the likelihood of true cramps. These cramps are more likely to occur in warm weather and can be an early sign of heat stroke.

Chronic volume depletion of body fluids from diuretics (medicine that promote urination) and poor fluid intake may act similarly to predispose to cramps in seniors.

HOW?

How can muscle cramps be prevented?
Activity: Authorities recommend stretching before and after exercise or sports, along with an adequate warm-up and cooldown, to prevent cramps that are caused by vigorous physical activity.

Good hydration before, during, and after the activity is important, especially if the duration exceeds one hour, and replacement of lost electrolytes (especially sodium and potassium, which are major components of perspiration) can also be helpful.

Excessive fatigue, especially in warm weather, should be avoided.

Rest cramps: Night cramps and other rest cramps can often be prevented by regular stretching exercises, particularly if done before going to bed.

Even the simple calf-stretching maneuver (described in the first paragraph of the section on treatment), if held for 10 to 15 seconds and repeated two or three times just before going to bed, can be a great help in preventing cramps.

Another important aspect of prevention of night cramps is adequate calcium and magnesium. . Calcium intake of at least 1 gram daily is reasonable, and 1.5 grams may be appropriate, particularly for women with osteoporosis.

An extra dose of calcium at bedtime may help prevent cramps.

DETAILS ABOUT MUSCLE CRAMP? PLS VISIT THE LINK:

http://www.medicinenet.com/muscle_cramps/article.htm