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What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. February 12, Here are the best ways to stop painful cramps — and prevent them from returning.

What causes cramps? Relief for cramps Learn some stretches that provide rapid relief when cramps come. Kale's shortcut for nighttime leg cramps in the calf: "Sit up in bed, loop the blanket around your foot, and gently pull your toes toward you while you keep the knee straight," she suggests Alternatively, for cramps in the front of the lower leg, just stand up at the side of the bed, put your weight on your toes, and lift your heels; this gently stretches the cramped muscle.

For back cramps, Kale recommends the "child's pose" yoga posture see "Move of the month". Move of the month: Back stretch: Child's pose Photo by Michael Carroll Movement: Get on your hands and knees, then exhale.

Tips to prevent cramps Kale suggests staying hydrated throughout the day, eating foods rich in magnesium especially leafy greens and potassium bananas, black beans , wearing warm socks at night if you have leg cramps, and keeping your muscles strong and flexible with regular exercises.

Despite so little being known about low calcium intake and muscle cramps, calcium is one of the nutritional factors people most associate with relieving cramps, second only to the potassium-rich banana. Although to my knowledge studies have not assessed whether dietary or supplemental calcium affects exercise cramps in athletes, a recent report found that calcium supplementation was not effective in treating leg cramps associated with pregnancy.

On the other hand, anecdotal reports from athletes are common. Nancy Clark tells of a hiker who resolved muscle cramps by taking calcium-rich Tums and of a ballet dancer whose cramping disappeared after adding milk and yogurt to her diet.

Because calcium intake can be low in the diet of some vegans and vegetarians, inadequate calcium should also be ruled out in vegetarians experiencing muscle cramps. Magnesium In addition to its role in bone health, magnesium plays an important role in stabilizing adenosine triphosphate ATP , the energy source for muscle contraction, and also serves as an electrolyte in body fluids.

Muscle weakness, muscle twitching, and muscle cramps are common symptoms of magnesium deficiency. Limited data have suggested that magnesium status is indirectly related to the incidence of muscle cramps. In these studies of endurance athletes, the athletes who developed muscle cramps were found to have serum magnesium concentrations that were different from their competitors who did not cramp.

The research, however, presents a confusing story because serum magnesium was significantly lower in cyclists who cramped during a mile km bike ride and significantly higher in runners who cramped during an ultradistance race.

In both studies, serum magnesium remained within the normal range but was low-normal in the cyclists who cramped and high-normal in the runners. Interestingly, studies in pregnant women have found that supplementation with magnesium taken as magnesium lactate or magnesium citrate in doses of 5 millimoles in the morning and 10 millimoles in the evening show promise for treating pregnancy-associated leg cramps.

Research, however, has not addressed whether dietary or supplemental magnesium can prevent or reduce muscle cramps in athletes. Vegetarian athletes are not likely to experience muscle cramping as a result of low magnesium intake because the typical vegetarian diet is abundant in magnesium.

Low magnesium intake, however, is possible for people restricting calories or eating a diet high in processed foods.

Low magnesium intake should be ruled out in cramp-prone athletes. Carbohydrate Inadequate carbohydrate stores have also been implicated as a potential cause of muscle cramps.

Theoretically, it makes sense that hard-working muscles might experience cramping in association with the depletion of its power source—carbohydrate. While all athletes should consider the recommendations presented earlier to optimize performance, athletes with a history of cramping during prolonged exercise should ensure that they consume adequate carbohydrate during exercise and in the days before and days following an endurance event.

Learn more about Vegetarian Sports Nutrition. Previous Next. Call Us Hours Mon-Fri 7am - 5pm CST. Contact Us Get in touch with our team. FAQs Frequently asked questions. Home Excerpts Learn the connection between diet and muscle cramping.

Learn the connection between diet and muscle cramping This is an excerpt from Vegetarian Sports Nutrition by D. Enette Larson-Meyer. More Excerpts From Vegetarian Sports Nutrition.

In addition to that, bananas contain other electrolytes to help you reduce your risk of muscle cramps, including sodium, magnesium, and calcium. Bananas are also a great source of fiber , healthy plant compounds, and vitamins like A, B6, and C.

Avocados have a lot of potassium—nearly 1, mg in just one avocado—not to mention healthy fats, calcium, magnesium, and sodium. Industry-funded research can be problematic as they have reasons for wanting the research to be positive.

Olives give you a good burst of sodium, which is a mineral you lose when you sweat. On top of that, olives and olive oil are famous for being heart healthy.

These fruits meet all the electrolyte criteria and are delicious served in many ways too. Just one medium tomato has almost mg of potassium, and plenty of calcium, sodium, and magnesium. In addition, tomatoes get their red color from an antioxidant called lycopene, which may reduce many types of diseases, including cancer.

Salmon is famous for its beautiful bold color and its wealth of nutrition. One 3 ounces oz filet of salmon contains all the important minerals like calcium, potassium, sodium, and magnesium, and has many other health benefits as well.

Studies show that diets rich in fish, like salmon, are associated with a lower risk of cognitive decline. While each type of melon offers a slightly different nutritional profile, melons contain important minerals that can reduce your risk of muscle cramps, like calcium, potassium, magnesium, and sodium.

They also contain protein, fiber, and plenty of vitamin C. All together, the water content and the nutritional value can help you prevent muscle cramps. When you sweat you lose both water and electrolytes, especially sodium.

The water found naturally inside of coconuts is a great source of sodium. Eating plenty of fresh foods, like fruits and vegetables, is a good way to get electrolytes in your body, but it might not be enough. If you live in a climate where you sweat a lot, or if you sweat during intense workouts or during your work day, you might have trouble with cramping.

In that case, an electrolyte beverage might be the best drink to prevent muscle cramps. For your best bet, look for brands that do not have any added sugar.

All types of beans are high in phosphorus, which is an essential electrolyte mineral. Also known for having a lot of fiber, beans are a good addition to your diet. Try some different varieties of beans: black, navy, pinto, red, kidney, Great Northern, and more.

Just like milk, yogurt is high in all of the great electrolyte minerals you need: calcium, phosphorus, magnesium, sodium, and potassium. For a healthy option, look for a brand without added sugar.

Natural foods, like beans, fruits, and vegetables, contain electrolytes to prevent painful muscle cramps. If your diet consists mainly of processed foods, you might be low on those helpful minerals. Heavily processed foods , like fast foods or packaged treats tend to be low in nutritional value.

Avoiding these types of foods, or at least reducing how often you eat them, will be good for your muscles and your overall health. The best way to reduce muscle cramps is to stay well hydrated.

Drinking plenty of water throughout the day is important, but if you sweat excessively during work or exercise, consider adding another source of electrolytes, such as broth or an electrolyte drink. There are many delicious foods and drinks that are packed with electrolytes to help you prevent muscle cramps.

Including a variety each day can give you a good balance of calcium, phosphorus, magnesium, potassium, and sodium. Remember to drink plenty of water too since dehydration is a common cause of muscle cramps. Medline Plus. Muscle Cramps. Calcium in Diet.

Are you ever in the middle of a workout and then BOOM… it hits you? Your muscle is locked up, the pain sets in, and you need to take a bit of a breather to handle the discomfort.

I think all of us at one point in time have experienced this phenomenon, which we often refer to as muscle cramping. Muscle cramping does not discriminate, it happens to everyone!

Women, men, children, athletes, the elderly, pregnant women, and even animals! Check out the NASM-CNC course for more helpful information on preventing cramps through nutrition. Interestingly, the etiology of cramping is still not fully understood.

There are a few hypotheses to partially explain the occurrence of a cramp:. Exercise-associated cramping results from altered neuromuscular control, which is common during fatigue and decreases carbohydrate and fluid availability.

However, one article points out that in healthy, athletic subjects there has been no direct correlation found between the depletion of fluids and alteration of electrolyte balance as the cause of cramps. Similarly, there is no definitive correlation between cramps and dialysis patients when they are depleted in electrolytes during treatment 1.

An additional consideration is that determining the cause of a cramp is very difficult. Often, the site at which a cramp occurs does not indicate the site that is experiencing an issue.

The most affected muscle is the calf, and frequent stretching seems to help decrease the frequency of occurrence. The believed etiology is peripheral nerve compression and insufficient blood flow to the muscles. While the exact etiology is unknown, are there solutions to help attenuate the duration of a cramp?

Well… there are at least a few strategies one can try to see if they work! Electrolytes namely sodium, chloride, potassium, magnesium, and calcium are responsible for balancing fluids within the body and regulating muscle function.

One factor that can increase the risk of cramping is dehydration. Dehydration can occur when sweat loss begins to significantly exceed fluid and electrolyte replacement. As the fluid in the body decreases, so does the proper transport of vitamins and minerals. Electrolytes are equally important in preventing cramping since they each play a role in nerve and muscle function.

Sodium and potassium are needed to help muscles contract. Sodium exists in a higher concentration outside the cell, while potassium exists in a lower concentration inside the cell. When a nerve impulse stimulates a muscle to contract, the influx of sodium enters the cell and pushes potassium out.

Calcium and magnesium are also involved in the contraction of the muscle by allowing it to lengthen and shorten. Typically cramping occurs when a magnesium deficiency is present! Chloride is important for maintaining the resting state of a muscle and participates in the excitability and fatigue of fibers.

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Accessibility: If you are vision-impaired or have some other impairment covered by the Americans with Disabilities Act or a similar law, and you wish to discuss potential accommodations related to using this website, please contact our Accessibility Manager at Here is one more reason to eat some dark chocolate.

Rich in magnesium, dark chocolate helps in improving muscle function. Magnesium aids in the contraction and relaxation of muscles and in maintaining electrolytic balance. Read more about the health benefits of dark chocolate. Also Read: 7 Health Benefits Of Exercise. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication.

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It is your responsibility to review this disclaimer regularly for any changes. Did you know? Muscle cramps can occur in any muscle, but they are most common in the thighs, feet, and hands. source: MedlinePlus Dehydration can lead to muscle cramps. source: MedlinePlus Muscle cramps can be more common in older adults, overweight individuals, athletes, pregnant women, and people with certain medical conditions.

source: MedlinePlus Stretching, massaging, and applying heat or ice can provide relief from muscle cramps. source: MedlinePlus. Table of Contents Toggle 1. Melon 2.