Palm Desert chiropractorLast month, I discussed a type of leg cramp called Deep Vein Thrombosis (DVT), which can be life-threatening if not addressed and corrected early on. This month, I’d like to continue the conversation by discussing some other causes of cramps and what you can do to alleviate them or prevent them altogether.

When somebody tells me they are getting cramps or a recurring Charley horse, my first question is, “How much water are you drinking?”

The most common answer: “Probably, not as much as I should.”

I am convinced that whenever you have a health concern, you must first evaluate whether you are following the basics. Are you eating enough? Are you exercising, moving in general, or stretching regularly? Are you getting enough rest? And most importantly, are you drinking enough water?

If you are not doing the basics, it’s tough to accurately determine what is causing your problem. So many things can cause cramping or dizziness or bloating or back pain that, as long as you are doing the essentials, you can at least remove them (or lack of doing them) as potential contributors. Do you get the reasoning here? If you are not doing the basics, you are susceptible to so many different disorders that it really can become a crap shoot when trying to figure out how to solve any particular health problem.

Water

Coachella Valley chiropracticSo, about muscle cramps, the first step is to ensure you drink enough water – two liters per day is the minimum. Buy a two-liter bottle of water (or two one-liter bottles if you freak out easily) and make a note of the volume. Two liters is how much you need to drink every day. But do spread it out – don’t try to drink it all at once. Instead, try drinking a little every hour. You’ll see that it’s not really all that much, at least not once you get used to it.

I can’t emphasize this enough: If you do this one simple thing, you’ll prevent so many health issues that you’ll kick yourself for not doing it sooner. Drinking enough water can remediate—or prevent—everything from dizziness to fatigue to cramps to an insatiable appetite.

Increase Salt

Palm Springs chiropractorThe next thing to think about is salt. Wait! Isn’t salt bad? Isn’t that what the public health authority has told us for decades? Well, it’s wrong. We need salt. Sodium, a constituent of table salt, is vital for blood pressure regulation and proper nerve and muscle function. When blood plasma levels get low, cramping can ensue. Sodium is an electrolyte containing free ions that behaves as an electrically conductive medium. We need a proper balance of sodium, chloride, and potassium electrolytes for our nerves and muscles to function correctly, but we regularly lose these ions in our sweat. Drinking a sports replacement drink is a great way to replenish lost electrolytes. One sports replacement drink per week should be beneficial to relieve and prevent muscle cramps. But make sure to drink these beverages only while you are physically active since they are carbohydrate-high and might cause weight gain if you drink them solely while sitting around surfing channels.

Or you could simply increase your salt intake. Whenever you increase your water consumption, you should concurrently increase salt as well—it’s that simple. So, salt your food or eat salted peanuts or other salty foods (dare I say, chips, crisps, and other salty fare—c’mon, live a little).

Magnesium

Magnesium is another mineral you might need to supplement if cramping is a problem. Magnesium plays an integral role in muscle relaxation by blocking calcium channels, thus preventing calcium from exciting nerves and, consequently, contracting muscles. If you suffer from cramps, take a good magnesium supplement, and you may notice them subside within a day or two. Here is a decent magnesium supplement I happen to like.

Stretching

The final thing you should consider if you are cramping a lot is your current state of flexibility. Are you stretching regularly? Short, tight muscles fatigue easier and are prone to spasms and cramping, especially if you are a regular exerciser. Think about it. If you are exercising but not stretching, your muscles are getting tighter every day. Then you exercise again, expecting those short, tight muscles to handle the same load day after day, week after week. They are bound to fatigue. And fatigued muscles eventually cramp.

Los Angles chiropractorIf you want to prevent recurring cramps, stretch regularly. If you are currently experiencing cramps, you have to either relax them with a self-massage or see your chiropractor immediately, and he or she can do it for you. Once the initial spasm is resolved, you’ve got to stretch the muscle to lengthen it, or it will happen again.

So there you have it. If spasms are cramping your style, then try the above tips. These four things are the most common causes of cramps. Remember, if you are doing the basics and the problem persists, you can at least rule out these four agents as the primary source. You will help your doctor determine a diagnosis since he or she can look into other things instead of wondering whether you are doing the fundamentals.

– originally posted: August 2, 2007