{"id":600330,"date":"2024-07-15T10:00:00","date_gmt":"2024-07-15T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=600330"},"modified":"2024-07-16T14:20:46","modified_gmt":"2024-07-16T12:20:46","slug":"muscle-cramps-how-to-prevent-and-relieve-them","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/","title":{"rendered":"Muscle Cramps: How to Prevent and Relieve Them"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/#What_Are_Cramps\" title=\"What Are Cramps?\">What Are Cramps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/#Why_Do_Cramps_Occur\" title=\"Why Do Cramps Occur?\">Why Do Cramps Occur?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/#What_Can_Contribute_to_the_Occurrence_of_Cramps\" title=\"What Can Contribute to the Occurrence of Cramps?\">What Can Contribute to the Occurrence of Cramps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/#How_to_Prevent_Cramps\" title=\"How to Prevent Cramps?\">How to Prevent Cramps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/#How_to_Get_Rid_of_Cramps\" title=\"How to Get Rid of Cramps?\">How to Get Rid of Cramps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/#What_Should_You_Remember\" title=\"What Should You Remember?\">What Should You Remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Do you find yourself suddenly besieged by an unpleasant muscle cramp at the least expected moment? Whether it happens during training or while lounging on the couch, you&#8217;d likely do anything in that moment to make the pain vanish immediately. It&#8217;s no wonder, as cramps can be intensely painful and sometimes last longer than just a few seconds.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These muscle contractions, in which the muscles seem to take on a life of their own, are common even in <strong>healthy individuals.<\/strong> They can be particularly troublesome for <strong>athletes and active people<\/strong> who perform demanding tasks and whose muscles are working at full speed. Then, as a rescue, people often opt for a dose of <strong>magnesium<\/strong> or some light <strong>stretching of the shortened muscle.<\/strong> Is this the right thing to do? Which methods will help you get rid of muscle cramps and how to prevent them? We will discuss these options further in the article.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Are_Cramps\"><\/span>What Are Cramps?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>That unexpected, intense pain in a muscle that strikes like a bolt from the blue is something most of you have likely experienced. Cramps are<strong> painful, uncontrollable,<\/strong> and <strong>sudden muscle contractions<\/strong> that can last several <strong>seconds, minutes,<\/strong> or even <strong>hours.<\/strong> Without any warning, entire <strong>muscle groups, a single muscle,<\/strong> or even just individual<strong> muscle fibres<\/strong> can contract in this manner. Muscles commonly behave this way even in healthy individuals, typically those who are physically active. Cramps affect both professional and recreational athletes alike. They also occur in connection with various medical conditions.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What types of cramps are there?<\/h3>\n\n\n\n<p>Although it might not seem so at first glance, not all cramps are the same. They are divided into <strong>three main groups,<\/strong> each potentially originating from a different part of the body. The methods to manage them can also vary.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Basic types of cramps:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Exercise-Associated Muscle Cramps (EAMC):<\/strong> These occur <strong>during<\/strong> or <strong>after<\/strong> physical activity and are quite common among athletes. Research shows that around 67% of triathletes or 18\u201370% of marathon runners and cyclists regularly experience muscle cramps. Even when footballers stretch each other&#8217;s leg muscles during a match, the goal is to relieve a teammate&#8217;s unpleasant calf or thigh cramp, possibly while also buying some valuable time. The causes of these cramps typically fall into two categories, which we\u2019ll discuss in the following paragraphs.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Cramps Associated with Medical Conditions:<\/strong> These can vary widely, depending on the specific health issue. Painful muscle contractions may occur with <strong>neuropathies<\/strong> (nerve function disorders), <strong>metabolic diseases, cirrhosis, end-stage renal disease,<\/strong> and more. If cramps are related to a medical condition, they should definitely be addressed by a doctor who can determine their cause or prescribe muscle relaxants (myorelaxants).&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Nocturnal Cramps:<\/strong> These often occur uncontrollably during sleep for no known reason, commonly affecting the <strong>leg muscles,<\/strong> particularly the <strong>calves.<\/strong> Prevention can include stretching, massage, adequate magnesium intake, or even simple walking. If they are frequent and difficult to alleviate, it\u2019s worth discussing them with a doctor.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1,5]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Other types of cramps:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pregnancy Cramps:<\/strong> These are quite common during pregnancy, often due to digestive issues and are generally not serious. However, a woman experiencing cramps should discuss them with her doctor.<\/li>\n\n\n\n<li><strong>Menstrual Cramps:<\/strong> These manifest as unpleasant abdominal cramps during <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/nine-tips-to-relieve-painful-menstruation-and-harmonise-your-cycle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">premenstrual syndrome (PMS)<\/a>. Besides warm compresses, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">magnesium<\/a>&nbsp;intake can help reduce their intensity.<\/li>\n\n\n\n<li><strong>Cramps in the Fingers, Feet, and Other Body Parts:<\/strong> These can often appear suddenly without an apparent cause. Tips for dealing with these types of cramps are similar to those related to physical activity.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[11]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-1124x749.jpg\" alt=\"What types of cramps do we know?\" class=\"wp-image-599500\" title=\"What types of cramps do we know?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_Do_Cramps_Occur\"><\/span>Why Do Cramps Occur?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Muscle cramps have plagued people for ages. However, the human body is so complex that experts still don\u2019t fully understand what exactly causes them. As we mentioned earlier, the cause of some cramps is a <strong>medical condition,<\/strong>&nbsp;related to <strong>changes in the body during that illness.<\/strong> Today, though, we will focus on cramps associated with <strong>physical activity.<\/strong> Scientists suggest two possible causes for these cramps.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dehydration and Electrolyte Imbalance:<\/strong> This was long considered the main reason for muscle cramps. During intense activity, the body<strong> loses water<\/strong> through sweating, necessitating a redistribution of the remaining water in the body to replace the lost fluids and maintain functionality. The movement of water in the body is linked to the <strong>transfer of electrolytes.<\/strong> These <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">electrolytes<\/a> (sodium, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vapnik\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">calcium<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">potassium<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">magnesium<\/a>, chloride) facilitate <strong>communication between muscle and nerve cells<\/strong> and ensure smooth muscle function. Dehydration can cause these electrolytes to become <strong>unevenly<\/strong> distributed, leading to poor communication and resulting in muscle cramps. This imbalance can be exacerbated by <strong>the loss of electrolytes through sweating.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1,11]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Altered Neuromuscular Control:<\/strong> Today, most experts believe this is the <strong>primary cause of cramps.<\/strong> This theory posits that <strong>muscle fatigue<\/strong> from <strong>excessive physical exertion<\/strong> disrupts the signals sent from <strong>nerve cells to muscle cells,<\/strong> <strong>separating them from the chain,<\/strong> disrupting their function and leading to cramps. Think of it like the flickering screen of a laptop or TV just before it breaks down. Each person has different limits; one might experience muscle fatigue and cramps after running a marathon, while an older, untrained person might get a cramp just from a long walk. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1,8,11]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28763,106249,110431,110920,111571\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Can_Contribute_to_the_Occurrence_of_Cramps\"><\/span>What Can Contribute to the Occurrence of Cramps?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you occasionally suffer from muscle cramps, you might already know which situations tend to <strong>trigger<\/strong> them. Often, it\u2019s <strong>intense physical activity<\/strong> that taps into the deepest reserves of your energy. Similarly, cramps might strike when you <strong>neglect sleep<\/strong> or exercise in <strong>scorching heat<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are several situations linked to a higher risk of cramps. Each of these can be traced back to the two causes we discussed earlier: muscle fatigue or a deficiency and imbalance of magnesium and electrolytes in the body. These factors can act as triggers for cramps. What situations are we talking about?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Overtraining and Muscle Fatigue<\/h3>\n\n\n\n<p>Those who have experienced muscle cramps can likely attest that this discomfort often strikes <strong>exhausted<\/strong> and <strong>overworked muscles.<\/strong> Cramps can typically surprise you after a <strong>long<\/strong> and<strong> intense effort<\/strong> that pushes muscles to their limits. <strong>Endurance activities<\/strong> such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/11-reasons-to-start-running-how-will-it-change-your-body\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>running<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/cycling-can-help-tone-legs-buttocks-and-lose-weight-what-else-can-it-do\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cycling<\/strong><\/a>, and <strong>team<\/strong> or <strong>racket sports<\/strong> (like football, basketball, or tennis) which rely on stamina and speed, are common culprits.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Research shows that cramps often trouble marathon runners and triathletes, especially those who achieve <strong>faster<\/strong> results and perform <strong>more intensely.<\/strong> However, you don\u2019t need to be a professional athlete to be plagued by cramps. Each person has a different threshold for what is too much, making <strong>long runs,<\/strong> strenuous <strong>cycling trips,<\/strong> intense <strong>circuit training,<\/strong> <strong>HIIT workouts,<\/strong> or tough football or other training sessions potentially risky. They can also occur after a long walk or challenging hike or when you suddenly increase your activity level to a higher intensity than you&#8217;re used to. Conversely, cramps during strength training are less common because muscles are given more rest to recover between sets.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"741\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-1124x741.jpg\" alt=\"Effect of overtraining on the occurrence of cramps\" class=\"wp-image-599516\" title=\"Effect of overtraining on the occurrence of cramps\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-1124x741.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-400x264.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-1536x1012.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-2048x1350.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Unfavourable Environmental Conditions<\/h3>\n\n\n\n<p>When we exercise, whether outdoors, in a gym, or a sports hall, our performance can be significantly affected by <strong>temperature<\/strong> and <strong>humidity.<\/strong> According to experts, these factors are also important in the occurrence of muscle cramps. <strong>High temperatures<\/strong> are particularly risky as <strong>cramps are more frequent in hot weather<\/strong> than in colder periods. These cramps, associated with physical activity, were once called &#8220;heat cramps,&#8221; though this term is no longer used since they can also occur in cold weather.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hot weather poses a risk for muscles because it <strong>increases their workload.<\/strong> If you go for a run in the summer heat, your body must exert more effort, leading to quicker fatigue than if you waited with your run until evening. <strong>Muscles also tire faster<\/strong> and are <strong>more prone to cramping.<\/strong> <strong>Excessive sweating<\/strong> in the heat contributes to <strong>fluid and electrolyte loss,<\/strong> leading to <strong>dehydration and electrolyte imbalance,<\/strong> which can trigger cramps.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-1124x749.jpg\" alt=\"Effect of heat on the occurrence of cramps\" class=\"wp-image-599532\" title=\"Effect of heat on the occurrence of cramps\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dehydration and Electrolyte Imbalance<\/h3>\n\n\n\n<p>While experts no longer believe dehydration is the main cause of muscle cramps, it can still be a <strong>contributor<\/strong>. This is why it&#8217;s still recommended to <strong>drink plenty<\/strong> and <strong>replenish<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/electrolyte-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>electrolytes<\/strong><\/a>&nbsp;with sports drinks, especially during prolonged and exhausting activities.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dehydration is a condition you should <strong>avoid<\/strong> at all costs, not only for your muscles but for your <strong>overall health.<\/strong> Its dangers are evident in athletes who collapse after long and demanding performances due to dehydration. You might recall the name <strong>Julie Moss,<\/strong> an American triathlete who, in 1982, ran out of energy three kilometres before finishing the Ironman race and <strong>crawled<\/strong> to the finish line. Dehydration played a significant role in this incident.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dehydration during performance is often associated with <strong>hyponatremia<\/strong>, or low sodium levels, which typically occurs when excessive sweating isn&#8217;t matched by electrolyte intake (when you drink <strong>only water<\/strong>). This electrolyte imbalance, combined with dehydration, can lead to total exhaustion, creating a perfect storm for impaired muscle function, including cramps. In extreme cases, hyponatremia can result in collapse.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28763,106249,110431,110920,111571\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Genetic Predisposition<\/h3>\n\n\n\n<p>It might sound surprising, but genetics also play a role in the occurrence of cramps. Studies on this topic have found that athletes suffering from cramps often have a family history of this problem more frequently than those who do not experience painful muscle contractions at all. Researchers have even identified that the propensity for cramps can be <strong>seen in genetic makeup,<\/strong> specifically in genes that encode the function of collagen and muscle fibres. Thus, cramps can be partially hereditary.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Prevent_Cramps\"><\/span>How to Prevent Cramps?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Avoid Overtraining<\/h3>\n\n\n\n<p>Finding a <strong>balance<\/strong> in exercise and training to ensure that your favorite physical activities <strong>do not negatively impact<\/strong> your health can be challenging. Your mind might often try to convince you that more frequent and intense training leads to better performance. However, this is often not the case, and your body might retaliate, for example, with frequent muscle cramps. So, how can you avoid overtraining when engaging in long-lasting and intense activities like running?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Proper Training Plan:<\/strong> The foundation is a well-structured training plan. If you are unsure how to create one, consult a trainer who can develop the right approach with you.<\/li>\n\n\n\n<li><strong>Gradual Increase in Intensity:<\/strong> Gradually increase your workload and intensity. Think of it like <strong>driving a car<\/strong>\u2014initially, long drives are exhausting, but with experience, you can handle longer journeys without any adverse effects. The same principle applies to sports.<\/li>\n\n\n\n<li><strong>Avoid Sudden Increases in Activity:<\/strong> Be mindful of engaging in sudden, demanding activities for which your body is not prepared. A half-marathon might be too much if your longest run so far has been eight kilometers and you only run occasionally.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-1124x748.jpg\" alt=\"How to avoid cramps from overtraining\" class=\"wp-image-599548\" title=\"How to avoid cramps from overtraining\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Maintain Hydration<\/h3>\n\n\n\n<p>Adequate fluid and electrolyte intake is one of the fundamental pillars of success in sports. Therefore, remember to drink <strong>before, during,<\/strong> and <strong>after<\/strong> your <strong>performance.<\/strong> To avoid dehydration and muscle cramps, you should drink 30-45 ml of fluids per kg of body weight daily. The exact amount depends on the <strong>type of sports activity,<\/strong> its <strong>intensity, duration,<\/strong> and current <strong>climatic conditions.<\/strong> If you engage in intense sports, don&#8217;t forget to replenish <strong>essential minerals,<\/strong> especially <strong>electrolytes<\/strong>, through sports drinks. This helps prevent electrolyte imbalance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Replenish Electrolytes<\/h3>\n\n\n\n<p>Especially if you engage in <strong>endurance<\/strong> or <strong>intense sports<\/strong> requiring prolonged performance, drinking only water is not enough. You need to provide your body with <strong>chloride, sodium, magnesium, potassium, calcium,<\/strong> and other micronutrients. By supplying these before and during exercise, you can prevent <strong>electrolyte imbalance<\/strong> and reduce the chance of cramps.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to replenish electrolytes?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can reach for <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ionic drinks<\/a>&nbsp;containing <strong>electrolytes, vitamins<\/strong> and <strong>simple carbohydrates.<\/strong> These provide immediate energy for the muscles and thus delay their fatigue. Muscle fatigue is, as you already know, a significant risk in the development of cramps.<\/li>\n\n\n\n<li>When it comes to replenishing <strong>electrolytes<\/strong> in particular, <strong>hypotonic ionic drinks<\/strong> with a lower proportion of carbohydrates are very useful.<\/li>\n\n\n\n<li><strong>Isotonic drinks<\/strong> are great for replenishing both <strong>electrolytes<\/strong> and <strong>carbohydrates<\/strong> during exercise. You can use those with a complex formula, such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fueride-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">FueRide<\/a>.<\/li>\n\n\n\n<li>It&#8217;s also worth supplementing with <strong>magnesium<\/strong> alone. Magnesium is involved in <strong>proper muscle and nervous system function.<\/strong> During a muscle contraction, magnesium is what is in charge of the <strong>muscle relaxation<\/strong> phase. Therefore, if you are often troubled by cramps, in addition to the well-known supplement called Magnosolv, you can take magnesium in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">capsules<\/a> or, for example, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">effervescent tablets<\/a>.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9]<\/mark><\/sup><\/li>\n\n\n\n<li>You can also dissolve the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">effervescent tablets<\/a>&nbsp;or our&nbsp;<a class=\"ek-link\" style=\"font-size: 1rem;\" href=\"https:\/\/gymbeam.com\/electrolyte-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">electrolyte TABS<\/a><span style=\"font-size: 1rem;\">&nbsp;in water.<\/span><\/li>\n\n\n\n<li>We can&#8217;t forget <strong>sodium<\/strong> either, a deficiency of which is most often associated with muscle cramps. You can find it in some ionic drinks, but it is absolutely easiest to have it in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">salt<\/a>. It is, in fact, one of the minerals that make up ordinary <strong>table salt.<\/strong> When you&#8217;re going to have a tough sporting performance, you can prepare a drink with a pinch of salt beforehand to help with potential cramps.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-d-and-everything-you-need-to-know-about-it\/#3_Prispejete_k_lepsiemu_sportovemu_vykonu\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin D<\/a>&nbsp;is also involved in proper muscle function. Therefore, it&#8217;s a good idea to ensure optimal levels in your body not only by occasionally staying out in the sun, but also by taking <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">supplements<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For more information on choosing the right sports drink, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sports Drinks: When to Drink a Sports Drink and When Water Is Enough?<\/strong><\/a><\/li>\n\n\n\n<li>If you want to know more about the effects of magnesium, read the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cramps, Fatigue, Irritability, or Sleep: What Else Does Magnesium Affect?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-1124x749.jpg\" alt=\"Effect of electrolytes on cramp prevention\" class=\"wp-image-599564\" title=\"Effect of electrolytes on cramp prevention\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Warm-Up Before Training<\/h3>\n\n\n\n<p>You probably already know that you perform better when your muscles are <strong>warmed up<\/strong> and <strong>loosened.<\/strong> A short warm-up can not only <strong>improve athletic performance<\/strong> but also make muscles <strong>more resistant to overload<\/strong> and <strong>injuries.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Incorporate <strong>dynamic stretching<\/strong> and <strong>joint mobilization<\/strong> in your warm-ups. It\u2019s a simple way to reduce the chance of experiencing unpleasant muscle cramps during training.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Strength Training<\/h3>\n\n\n\n<p>It is often said that regardless of the sport, an athlete\u2019s training should ideally include both <strong>strength<\/strong> and <strong>endurance elements.<\/strong> This ensures that the body is well-prepared for the various challenges of athletic exertion. Muscle cramps are a perfect example.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As mentioned earlier, cramps mainly threaten athletes involved in <strong>endurance<\/strong> or long, <strong>intense activities.<\/strong> Strength training, on the other hand, includes breaks and lower intensity, reducing the frequency of cramps. <strong>Strengthening muscles prone to cramps can help prevent them.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If your main activity is running, cycling, <a href=\"https:\/\/gymbeam.com\/swimming\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">swimming<\/a>, football, or another endurance-based sport, incorporating strength training into your routine is beneficial. Visiting<strong> the gym once a week<\/strong> or doing <strong>home strength exercises<\/strong> can be sufficient. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-1124x749.webp\" alt=\"Effect of strength training on cramp prevention\" class=\"wp-image-599596\" title=\"Effect of strength training on cramp prevention\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Regenerate After Training<\/h3>\n\n\n\n<p>Repetition is the mother of wisdom, so let&#8217;s remind ourselves that muscle cramps are most likely to occur when muscles are <strong>tired<\/strong> and <strong>overworked.<\/strong> Every professional, and likely even recreational athlete knows that avoiding this largely depends on <strong>proper recovery.<\/strong> Of course, knowing is one thing, and actually following through is another. However, if you want to <strong>prevent muscle cramps,<\/strong> avoid injuries, and consistently perform well over time, you should not neglect recovery.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The basics of a proper recovery program include <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sleep<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>a diet suitable<\/strong><\/a>&nbsp;for athletes, and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hydration<\/strong><\/a>. Additionally, <strong>active rest<\/strong> and recovery techniques such as <strong>massage,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sauna-and-health-the-right-approach-benefits-and-effects-on-the-body\/#Pravidla_spravneho_saunovania_alebo_ako_sa_spravne_saunovat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sauna<\/a>, or <strong>cryotherapy<\/strong> can significantly aid muscle recovery.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in the topic of post-training recovery and want to learn how all these and other methods can help you, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/8-ways-to-recover-quickly-after-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Tips to Recover Your Body After Training.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Get_Rid_of_Cramps\"><\/span>How to Get Rid of Cramps?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Even if you try to do everything to prevent muscle cramps, you might still be surprised by this painful visitor. What should you do when a cramp strikes and you want to get rid of it as quickly as possible?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Get Some Rest<\/h3>\n\n\n\n<p>The first rescue measure is definitely to <strong>stop the activity you are currently doing.<\/strong> Do not try to push through a calf cramp that catches you while running by attempting to run it off. Doing so might easily <strong>damage<\/strong> the muscle at the affected site and <strong>cause injury.<\/strong> Instead, allow the muscle fibres to <strong>restore their function<\/strong> by reducing the intensity of the activity. While running, you can switch to walking, or you can try the following first aid methods.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Stretch the Affected Muscle<\/h3>\n\n\n\n<p>When a cramp hits, stretching the affected area is probably the last thing you feel like doing. However, skipping this step is likely a mistake, as stretching has proven to be <strong>the most effective method<\/strong> to quickly release a contracted muscle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Static stretching,<\/strong> where you stretch the muscle to its maximum length and hold for several seconds, helps <strong>re-establish balance<\/strong> in the signals between nerve and muscle cells. It also helps separate muscle fibres that have shrunk and contracted during the cramp. However, even this method has <strong>its limits,<\/strong> and if stretching the affected area is too <strong>painful<\/strong> and <strong>does not bring relief,<\/strong> do not continue to avoid injury.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4,6,10]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-1124x748.jpg\" alt=\"Effect of stretching on muscle cramps\" class=\"wp-image-599612\" title=\"Effect of stretching on muscle cramps\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Massage the Affected Area<\/h3>\n\n\n\n<p>When a muscle cramp strikes, massaging the affected area can help. Massage can improve <strong>blood flow<\/strong> in the massaged area or <strong>release muscle tension.<\/strong> Your fingers will suffice for the massage, but if you are in a gym or a fitness centre and have massage tools at hand, they can be useful. You can massage the muscle with a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/flow-foam-roller-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">foam roller<\/a> or a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/flexball-massage-ball-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">massage ball<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Take Electrolyte Supplements<\/h3>\n\n\n\n<p>We have already mentioned several times how important electrolytes are for muscle function. Therefore, if a muscle cramp arises from <strong>a lack of electrolytes,<\/strong> replenishing them in the form of <strong>supplements<\/strong> can help.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Which supplements to choose?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Isotonic Sports Drink:<\/strong> It\u2019s good to have an isotonic sports drink on hand that contains all essential electrolytes, such as sodium, magnesium, or calcium. Minerals from this type of sports drink are <strong>absorbed most effectively<\/strong> and <strong>quickly.<\/strong><\/li>\n\n\n\n<li><strong>Magnesium Shot:<\/strong> During long runs or bike rides, it\u2019s worth carrying a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Magnesium Shot<\/a>, which contains magnesium in a high and concentrated amount. It can help release a contracted muscle immediately.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Apply Heat<\/h3>\n\n\n\n<p>Heat can help <strong>relax muscles<\/strong> and <strong>improve blood flow<\/strong> in the affected area. If a cramp surprises you in the middle of a forest, you probably won&#8217;t have a warm compress handy. However, you can use heat at home if you cannot get rid of the cramp by other means and the tension in the muscle persists.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">You can apply heat in several ways.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm Compresses:<\/strong> Try warm compresses, such as a warm, damp towel.<\/li>\n\n\n\n<li><strong>Warm Bath:<\/strong> Give the muscle a warm bath, such as a warm tub or shower.<\/li>\n\n\n\n<li><strong>Heating Pads or Lamps:<\/strong> Various heating pads or lamps can also be used.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Breathe Through It<\/h3>\n\n\n\n<p>Would you believe that simply playing around with your breath can help you get rid of cramps? Research has shown that <strong>hyperventilation<\/strong>, or rapid breathing, has repeatedly helped participants overcome muscle cramps. It\u2019s not entirely clear how fast breathing works, but it is believed that the <strong>acidic environment in muscles<\/strong> caused by intense exertion contributes to cramps. Hyperventilation may help reduce this acidity. In the mentioned study, participants managed to overcome cramps by breathing at a rate of <strong>20-30 deep breaths per minute<\/strong>.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[6]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-1124x749.jpg\" alt=\"The impact of rapid breathing on muscle cramps\" class=\"wp-image-599628\" title=\"The impact of rapid breathing on muscle cramps\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Should_You_Remember\"><\/span>What Should You Remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Muscle cramps are <strong>unexpected<\/strong> and <strong>painful muscle contractions<\/strong> that can really get you into trouble. They can occur even at rest without an apparent cause, but they mainly affect healthy individuals in relation to physical activity. The primary causes are <strong>muscle fatigue, dehydration,<\/strong> and <strong>electrolyte imbalance.<\/strong> However, they can be prevented by <strong>not overstraining muscles<\/strong> beyond their limits, focusing on <strong>recovery<\/strong>, and <strong>strengthening<\/strong> muscles prone to cramps. And if a cramp does strike, don\u2019t forget about magnesium or effective stretching!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Will you use the knowledge from today&#8217;s article to combat annoying muscle cramps? If you found this article interesting and learned something new from it, it&#8217;d be great if you shared it with your friends and family.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/cramps-relief\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCramps Relief\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Are you suffering from cramps? Today&#8217;s article will reveal how to prevent them, how to get rid of them or what effect magnesium, stretching or regeneration has on them.<\/p>\n","protected":false},"author":156,"featured_media":599470,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,7631,6869,7205,7475],"filter_section":[],"filter_attribute":[13888,13047,13886],"class_list":{"0":"post-600330","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-healthy-lifestyle","10":"tag-minerals","11":"tag-regeneration","12":"tag-workout","13":"filter_attribute-sport-a-cvicenie-lifestyle","14":"filter_attribute-wellness","15":"filter_attribute-zdravie-lifestyle","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Muscle Cramps: How to Prevent and Relieve Them - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to get rid of cramps is of interest not only to athletes. 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How do they occur, and what role do stretching, electrolytes, and magnesium play?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-07-15T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-16T12:20:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Krce-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Muscle Cramps: How to Prevent and Relieve Them\",\"datePublished\":\"2024-07-15T08:00:00+00:00\",\"dateModified\":\"2024-07-16T12:20:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/\"},\"wordCount\":3288,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Krce-1.jpg\",\"keywords\":[\"health\",\"healthy lifestyle\",\"minerals\",\"regeneration\",\"workout\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/\",\"name\":\"Muscle Cramps: How to Prevent and Relieve Them - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Krce-1.jpg\",\"datePublished\":\"2024-07-15T08:00:00+00:00\",\"dateModified\":\"2024-07-16T12:20:46+00:00\",\"description\":\"How to get rid of cramps is of interest not only to athletes. 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