The soccer World Cup is entering its decisive phase. In playoff mode, the best nations in the world are now playing a direct duel for the next round.
90 minutes plus sometimes even ten minutes of extra time is often not enough to determine a winner.
There is a picture that is familiar to all amateur and professional athletes: a long ball just before the final whistle, a running duel towards the corner flag, a slide with ultimate strength. Often — especially towards the end of the game — this is followed by a kind of stork walk with a completely extended leg, pain and a teammate who rushes in to squeeze the cramp out of their tired legs.
There is an increase in such scenes, especially in injury time or in extra time. The muscles get tired - “close”, as they say in soccer language - the body has lost a lot of fluid, there is a lack of minerals. It is particularly common among soccer players or marathon runners: muscle cramps. As a rule, great physical exertion or high temperatures are decisive.
A muscle cramp can occur in the calf, in the front or back of the thigh. A cramp in the foot, hand, abdominal or chest muscles is also possible, depending on the load.
Everyone probably knows the feeling. The knowledge at that moment: nothing works anymore. The muscle cramps, contracts, severe or barely tolerable pain occurs. These can be of varying duration.
Sometimes a cramp in the leg can be resolved more quickly, sometimes the condition lasts several minutes. But symptoms and processes are always the same. During sporting efforts, muscles become tense.
In doing so, connect actin and myosin one muscle cell with each other. To carry out this process, calcium is released in the cell. Energy is required to release this contraction again. If the body is no longer able to apply this, that tension will no longer be released. At least not without action.
Since the supply of nutrients only becomes noticeable in the longer term, you must first take other measures.
This is where stretching comes into play. In the event of an acute onset of muscle cramp, you initially have no choice but to give in to the pain.
If it is a cramp in your leg, you should try to stretch it out immediately. It is not always possible to implement this without outside help. Therefore, many have the image described earlier in their heads.
If the leg is extended, the stretch can be done carefully. The careful procedure is extremely important so as not to further strain the muscle. Different parts of the cramp logically require different stretching exercises.
The stretch should be held for several seconds to a minute. This is how the counteracting muscle (antagonist) activates and stretches the spasmodic. If the sensation of pain allows, a light massage of the affected muscle can also be performed immediately. Here, it is often sufficient to apply light pressure even with your finger or hand.
Once the emergency aid has been provided, the aim is to prevent the cramp from recurring quickly. After all, this amounts to preventing muscle cramps.
It is therefore important to know the cause.
There are several possible triggers:
Lack of fluid, lack of sodium, or lack of warm-up.
Magnesium is often recommended to counteract this. This assumption is based on the fact that the body's cells' energy supplier is bound to magnesium. However, there are now several studies that underline that a muscle cramp is actually always due to a lack of water in the body. This is closely linked to sodium deficiency, which in turn is linked to high perspiration loss among endurance athletes.
In short, it is therefore more important to replenish the body's fluid and salt balance than to take in magnesium. Magnesium can help to a limited extent, but primarily only if there is a deficiency in the body even before exercise.
Instead, the supply of magnesium has an effect on the entire muscles in the body. This also applies to the muscles of the intestines. Targeted supplementation of magnesium during exercise can therefore be counterproductive and lead to diarrhea. On top of that, it can be tiring.
Be one step ahead of the others - with B42
It is therefore much more essential to return the missing salt to the body. This can be done by mixing electrolytes, isotonic drinks, gels, a salt tablet or adding some table salt to the drinking bottle.
The formula here is: 1 gram of sodium corresponds to 2.54 grams of table salt. Fruit juice spritzers with salt are even better, as pure water contains fewer electrolytes and at the same time dilutes the salt content in the blood. To prevent a long run, for example, you can use the rule of thumb: 1 to 2 grams of table salt per hour of endurance exercise.
However, it is important: Always in combination with enough water. Cucumber water is also generally considered an insider tip to absorb the necessary nutrients.
Energy drinks can help immediately before exercising, as they often contain salt, but should be taken with care. Blood sugar can drop rapidly at some point. Although this does not lead to cramps, it may lead to fatigue or circulatory problems.
The easiest way to prevent muscle cramps is to pay attention to a few nutrition hacks.
You are welcome to eat a salty meal the night before, and salty pizza is not prohibited in principle — although there are, of course, much better ways of eating before the game. A banana (potassium), nuts (potassium, magnesium), egg (yellow) (calcium), whole grains (magnesium) or even sausage or cheese (sodium) for breakfast are just as good or additional to prevent the imminent loss of minerals.
Green vegetables (calcium, magnesium) are also recommended. A sweet meal in the morning, on the other hand, is rather sub-optimal. Everything you should consider before playing or running applies equally to replenishing the body's nutrients after exercise.
Um Prevent muscle cramps in the long term, we can also help you suggest regular dynamic stretching or mobilization exercises.
Finally Can we once again suggest that you take these tips to heart. Your everyday sports routine will only improve as a result.
Muscle cramps are not uncommon, but they are actually always due to the same causes. Cramp-related pain can be easily avoided, or at least minimized, through a balanced diet.
You don't have to - as is often assumed - give up supposed junk food such as pizza or burgers forever. Maintain your salt balance during exercise! Combined with enough water, you'll be surprised how much this can help.
Be fearless. Be focused. B42
Get your digital assistant trainer!
.jpg)
