Are you sleeping in your bed, the pain shoots through your calves. Or a sudden cramp creeps in after a solid sports session. Annoying, but in many cases it can be prevented. Experts explain how calf cramps arise and how to deal with them.
If you want to move a muscle, your brain sends an electrical signal through the spinal cord and nerves. If the muscle contracts without you having control over it, you will get a cramp. Such an involuntary contraction is quite annoying, because it disrupts, among other things, a good night’s sleep.
What are the most common causes of calf cramps? We list them for you:
1. Dehydration is a known cause
A disturbance in the fluid balance is a well-known cause of an unwanted contraction in your calf, explains neurologist Nicol Voermans of Radboud university medical center. This can be because you drink too little water, but also because of alcohol consumption. Alcohol causes the kidneys to produce more urine because they are less able to concentrate the urine. ,,Note: your fluid balance is already out of whack if you go out for a night and have a few drinks. Your muscles can already respond to this while sleeping.”
Smokers also suffer from calf cramps more often, adds Voermans. “Due to the damage to blood vessels, your muscles get less blood and oxygen.” The muscles of smokers are therefore more quickly exhausted than the muscles of non-smokers. “That contributes to the development of cramps.”
2. Muscles are sensitive to caffeinated drinks
If you enjoy several cups of coffee a day, cola, black tea or other energy-containing drinks, you may be someone who shoots up at night because of shooting pains in the calves. Muscles are sensitive to caffeine, but people are often unaware of this, Voermans knows. “Excessive caffeine consumption is the most common cause of calf cramps.”
According to research, caffeine alone is not enough to cause cramps, but the risk does increase
She points to several studies that have shown the stimulating effect of caffeine on muscle contraction. “According to research, caffeine alone is not enough to cause cramps, but the risk does increase.”
3. Fanatic sports can also be a cause
There is clearly not just one cause of shooting pains in your calves. A magnesium, iron or calcium deficiency is also a known reason. Do you always have to take these supplements to prevent annoying calf cramps? Sports physiotherapist Hans Bloo thinks not. It is wiser to first check with your doctor or sports doctor whether you really have a deficiency. If it is not there, you simply pee out that supplement again.
In addition, cramps can occur anywhere in your body due to a magnesium deficiency. “In a running competition during a heat wave, it is always advisable to take in enough fluids, because you sweat so hard that you lose important minerals that way,” explains Bloo.
4. Taking cholesterol-lowering drugs
Are you struggling with high cholesterol and are you taking medication for this? Then this could sometimes lead to painful calves, explains Voermans. “But even if you have undergone chemotherapy or have kidney or liver disease, you can have nerve damage that makes you more likely to get calf cramps.”
Replace your sneakers if they are worn, use magnesium if you are deficient and dress warmly if you exercise outside
5. Side effects of some medications
It is known that some medicines increase the risk of muscle cramps: enough reasons for the sports physiotherapist to ask new patients about their medication use. “Side effects such as muscle cramps are known from blood pressure lowering drugs such as amlodipine and nifedipine,” the neurologist also confirms.
6. Cold and muscle cramps can be reinforcing factors
And the cold? Does it still affect muscle cramps? Nicol Voermans thinks this can be a reinforcing factor. The cramp usually lasts longer due to the cold. “In the cold, nerve conduction slows down and the muscles relax more slowly.” It is therefore possible that cramps continue more often in cold and last longer.
This will get you out of the cramp
You can prevent calf cramps by staying hydrated and limiting your caffeine intake. If you use medication, you can consult with your doctor. Is less sport the last solution against calf cramps? No, says Bloo firmly. You do have to exercise smarter. “Replace your sports shoes if they are worn out, use magnesium if you are deficient and dress sufficiently warmly if you train outside.”
But what if the pain has set in anyway? As difficult as that sounds, Voermans and Bloo advise to gently stretch the cramped calf. If you are still struggling with sore calves after all, then it is time to seek professional help. “Even if the color of your skin changes or your legs are swollen, it is wise to go to the doctor,” concludes the neurologist.
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