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7 Common Causes of Muscle Cramps (and How to Prevent Them)
As a massage therapist, I've seen my fair share of clients dealing with muscle cramps—whether it’s in the feet, calves, or other areas of the body. Cramps can happen unexpectedly, but understanding the most common causes can help you prevent and manage them more effectively. Here are the top reasons muscles cramp up:
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Dehydration: One of the most common triggers for muscle cramps is dehydration. "Hydration is crucial for muscle health," says Dr. Lewis. When you’re dehydrated, your muscles are more prone to spasms. Be sure to drink enough water throughout the day to keep your muscles hydrated and functioning properly.
Nutritional Deficiencies: A lack of essential electrolytes like calcium, magnesium, potassium, and sodium can disrupt muscle function. While supplements can help, I always recommend getting your nutrients from whole foods—think leafy greens, bananas, and other colourful fruits and vegetables to support muscle health naturally.
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Medication Side Effects: Certain medications—especially diuretics or statins—can lead to muscle cramps. If you start experiencing cramps shortly after starting a new medication, it’s a good idea to check in with your healthcare provider. They may need to adjust your treatment plan.
Insufficient Stretching: Stretching is essential for maintaining muscle flexibility and preventing cramping. Taking time to stretch each day, especially after a warm-up or shower, can make a huge difference. As I tell my clients, keeping muscles supple and relaxed helps them function at their best.
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Overexertion: Pushing your muscles too hard or beyond your usual limits can result in cramps, especially if your body isn’t used to the intensity. Make sure you’re gradually building up your activity level to avoid sudden fatigue.
Poor Circulation: If cramps become more frequent or get worse when you walk, poor circulation could be to blame. In this case, it's important to talk to your doctor, as persistent cramping could signal circulation issues that need attention.
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Footwear Issues: Believe it or not, your shoes can contribute to muscle cramps, especially if you’ve switched from flats to heels or if your shoes don’t provide adequate support. If you notice cramping after a change in footwear, it might be time to reassess your choice of shoes.
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