6 Useful Ways to Get Relief from Muscle Cramps

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As your limbs swing to and fro, its muscles contract and release in a rhythmic pattern. Similarly, the muscles that keep our posture in check contract and release in unison. A “spasm” is a muscle that spasms uncontrollably without conscious consent. If the spasm is severe and long-lasting, it develops into a cramp. A muscle cramp happens during involuntarily and aggressive constriction that does not relax. Muscle cramps result in the stiffening of the affected muscle, which can be seen or felt.

Aside from the discomfort, you can determine whether a muscle is cramping by how firm it feels or how bulging it seems. You’re most like to experience muscle cramps in some areas more than others; some examples of such sites include:

  • Arms
  • Abdomen 
  • The back of your thighs or hamstrings
  • Quadriceps (the front of your thighs) Hands
  • Your lower legs or the back of your calves

Muscle cramps are more common in older persons, those with neurological diseases, pregnant or menstrual women, and people who misuse or strain their muscles. Other factors include:

  • Dehydration
  • Long periods spent in one posture
  • Mineral deficiency, which diuretics can exacerbate.

Muscle cramps might be triggered if you don’t obtain sufficient magnesium and potassium from your diet.

Six Helpful Remedies of Muscle Cramps

Muscle cramps can be treated at home in various methods, including actions to prevent them from occurring at all.  

Muscle cramps usually don’t require medical care and pass in a matter of seconds or minutes. But, these muscle cramp cures can enable you to feel better and go back to your regular schedule.

Herbal Remedy

Chamomile is an ancient plant that has been used for centuries to cure some diseases, including muscular spasms. It has 36 flavonoids in it, which are chemicals with anti-inflammatory effects. Cramps can be relieved by massaging chamomile essential oil into the afflicted muscles. Chamomile tea can also be used to soothe aching muscles. Likewise, if you are dealing with a muscle cramps problem, then the best imported kratom can be an excellent choice to use. 

Stretching

Relax the muscle that is cramping. Suspend any activity. Stop any action that’s inducing the cramp and stretch the muscle softly, holding the stretch for a few seconds. You can also massage the muscle during stretching or afterward.

After stretching, apply a heating pad to the affected region, as instructed below. If your calf muscle cramps late at night, get up and slowly put weight on the afflicted leg to stretch out the muscle and push the heel down.

Helpful Foods

Magnesium supplements are frequently recommended for muscular cramps. Instead of only depending on pills, try including Magnesium-rich foods into your diet. Here are a few examples:

  • Cashew nuts 
  • Almonds 
  • Spinach 
  • Peanuts
  • Black beans 
  • Soymilk

Hydration

Consider drinking more water if you have a spasm.

Make sure you remain hydrated to avoid spasms, especially if you’re exercising or the weather is hot.

Though the quantity of water you should drink depends on your needs, activity, lifestyle, and weather, there are some general guidelines. In 2004, the Food and Nutrition Board published a study with broad suggestions for total water intake, including water from food and beverages.

Massage

Massage is an excellent approach to alleviate physical discomfort and muscular cramping.

Gently massage the spasming muscle.

Try squeezing the region around the spasm firmly and holding the squeeze for a few minutes if the twitch persists. If you can’t reach the region, you may need to enlist the help of someone else to pinch it.

Heat or Ice

Another approach is applying an ice pack to the muscle for 15 to 20 minutes a few times per day. But don’t forget to cover the ice with a thin cloth or towel. This way, it stays away from contacting your skin.

In the form of Epsom salts, magnesium is also recommended by many personal trainers, coaches, and physical therapists for use on the body’s exterior. Use a damp cloth to apply this old-school cure to a tight muscle, or usually gently keep it in place for relief.

In reality, many people get comfort from a hot bath, whether or not they use Epsom salts. Dry heat provided by a heating pad may also be beneficial.

Start with the lowest heat setting and raise only if you’re not receiving any relief. For example, a heating pad isn’t a smart option if you have diabetes, a spinal cord injury, or another illness that prevents you from feeling the heat.


Conclusion

Muscle cramps, whether in the leg or abdomen, are a frequent ailment that can affect anyone at any time. However, leg muscle cramps are more common in young individuals who exercise, pregnant women, and elderly folks.

However, you may need to see your doctor if leg muscle cramps do not go away or become chronic. Severe leg muscle cramps might be a sign of a more serious underlying illness that necessitates medical care right once. Leg muscle cramps, on the other hand, are usually not dangerous and will go away on their own soon. 

References

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/

http://www.nationalacademies.org/hmd/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx

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