Summer has arrived, and if you are suffering from cramps this season, know that it is common. This type of muscle contraction tends to occur more frequently on hot days. Therefore, it’s worth understanding the cause and knowing some measures to prevent the condition.
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One of the main causes of cramps during this period is dehydration, especially during physical activity. This happens due to the loss of substances such as sodium, potassium, magnesium, zinc, urea, among others, in sweat.
The pain can also be associated with other factors, including poor circulation — mainly in elderly or diabetic individuals —, anemia, kidney failure, thyroid diseases, neurological degenerations, hormonal imbalance, pregnancy, and lack of post-training rest.
Tips to prevent cramps
Paying attention to your diet is a “basic rule”. Thus, drinking at least two liters of water daily is essential to prevent pain. In addition, according to nutritionist Marianne Fazzi, it is important to follow a diet balanced, rich in vegetables and fruits, especially options with a high moisture content, such as watermelon and strawberries.
The specialist also advises the consumption of foods rich in vitamins B1 and B6 (nuts, red meats, whole grains, and beans), magnesium (avocado, pumpkin seeds, dark chocolate, and oilseeds), and potassium (banana, nuts, sweet potato, dark green leaves, and beetroot).
How to alleviate cramp pain
Finally, Walkyria Fernandes teaches a technique to alleviate the pain of a cramp.
“Despite the difficulty of the moment, we can try to alleviate the pain by stretching the contracted muscle in a very progressive and calm way, without forcing it too much, but returning the natural positioning until the tension in the area goes away and the muscle returns to its position,” she advises.
