MUSCLE CONTRACTIONS HOW TO AVOID THEM WITH TRAINING?

Muscle cramps are something that we have all suffered from. And the thing is, muscle contractions are quite normal up to a point, but did you know that you can avoid them? And best of all, the process is very simple, and based on exercise.

 In this article, we will talk about just that, dealing with what is a muscle contraction, what types exist , and how to avoid them so as not to suffer more from these pains. This is even useful for those who exercise, but suffer from muscle contractions. We will explain how to avoid this problem. Let’s go!

What are muscle contractions and how to avoid them?

 A  muscle cramp or muscle contraction is nothing more than the contraction of the muscles in an area of ​​the body, causing the muscles to stretch or shrink over a period of time, causing a certain level of pain, which is usually short.

 Muscle cramps are usually similar to muscle contractures, but with the difference that the latter causes pain, which can be prolonged. However, most people tend to call both the same.

 Next, let’s look at the reasons that can cause muscle spasms :

Exercise

There are many reasons why you can suffer muscle contractions, although one of the most common if you exercise is the training itself. Yes, as you just read, it is possible that the training itself is causing these spasms. In itself, there are two reasons:

  • Exercise causes muscle fatigue, which can cause muscle spasms and cramps if you have exercised excessively.
  • Exercise can also cause an electrolyte imbalancefrom sweating, which can also cause spasms.

Although you may continue to suffer these spasms from training, a good way to avoid them is:

  • Drink enough water! If you replenish the water that you use from your body during training, you reduce the chances of a spasm considerably
  • Listen to your body! Generally, the muscles have a limit. It’s okay to want to exercise and give more, but if you overdo it, there will be consequences. Keep that in mind!
  • Don’t forget to warm up! Some forget it, and it is key to avoiding muscle contractions during training. We leave you information about the importance of warm-up exercises. 

Lack of sleep

Sometimes we forget that our muscles are coordinated by the central nervous system. That is, the health of our brain directly influences our muscles, and the body in general.

When you don’t get enough sleep, you are closer to having some kind of muscle cramp. For example, one of the most common is that of the eyelid, which indicates that we already need a few hours of sleep.

Excess caffeine

Caffeine doesn’t really give us energy. It is a stimulant of the nervous system. That is to say, by ingesting it, we are modifying the behavior of our nervous system, which, as we mentioned, is key to the functioning of the muscles.

For this reason, drinking too much coffee can cause muscle contractions. Regulate the amount of caffeine or energy drinks, and there should be no downsides.

Mineral, vitamin, or nutrient deficiency

Some minerals or nutrients play a critical role in preventing muscle contractions. These include:

  • Calcium:A mineral that not only strengthens bones, but also prevents muscle cramps. It can be found in dairy, soy, tofu, and vegetables.
  • Magnesium:Magnesium is an important part of the function of the nerves and muscles. Its deficiency can cause muscle contractions anywhere. It is usually caused mainly by a poor diet, too much alcohol, or diarrhea.
  • Vitamin D:Vitamin D, like magnesium, plays a role in the function of the nerves. The main source of vitamin D is the sun, but also food.

Other factors

In addition to the aforementioned factors, stress and anxiety, for example, can cause muscle cramps. The same is true for certain medications that have side effects. For the latter case, the ideal is to consult with the doctor.

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