Muscle cramps are sudden and involuntary contractions of one or more muscles. Rapid contractions cause muscle spasms, while continuous contractions cause muscle cramps. Cramps cause muscles to harden, and you can see and feel this. Overcoming muscle cramps needs to be done based on the location and duration of the cramping case.
Step
Method 1 of 3: Coping with Cramps at Home
Step 1. Stretch
Muscle cramps can be relieved when the muscles are properly stretched. Stretching warmed-up muscles helps to lengthen muscle tissue so that it can contract and tighten properly during exercise and thus usually minimizes your risk of cramping. Stretching should not be painful. If you feel a sharp or stabbing pain, stop the stretch you are doing.
- In the case of a calf muscle cramp, stand with your feet apart, and place the cramped leg in front of the other leg. Lean your weight toward your front leg, then bend your knees slightly. Keep the heels of your feet flat on the floor. Hold for 15-30 minutes.
- Another way to stretch your calf is to sit with your legs stretched out in front of you. Hold your feet in a relaxed position and straighten your body. Place your hands on the floor on the outside of each leg. Slowly stretch forward, and lean toward your feet. When you reach the curvature of your body, hold this stretch for 30 seconds.
- Stretch your thighs one at a time. Stand up, then lift one leg toward your buttocks, bent back. Hold the raised leg by holding the ankle or heel. Pull as close to your butt as possible to stretch your thigh muscles, then hold for 30 seconds. You need to lean your other hand against a wall or chair to stay balanced.
Step 2. Use hot or cold temperatures
Using a hot or cold pad on the cramped muscle can help relieve pain. Keep this hot or cold for about 20 minutes at a time. Don't apply ice or ice packs directly to your skin, but make sure you wrap them in a towel or other wrap. Be careful when using a heat pad on the bed. If you fall asleep, these heat pads can cause a fire.
- If you douse a cramped muscle with hot water, direct the flow of water directly at the area of the cramp. If you have a hot shower, this is even more beneficial because the shower provides a massage effect at the same time.
- Remember that ice works better in cases of injury. If you experience pain and your skin feels hot, apply ice. Use heat only for sore muscles due to chronic illness or serious stress.
Step 3. Massage the cramped muscle
If your cramped muscle is in an area you can reach with your hands, such as your leg, try massaging that area. Hold your leg muscles tightly with your hands, and massage them with firm pressure to help them relax and loosen up again.
- Ask someone else to massage the areas you can't reach on your own. The person does not have to be a specially trained therapist. He just needs to massage your muscles to relax and loosen up again.
- Massage should not cause pain. If your muscles are really hard and stiff from cramps, certain types of massage can cause injury. Do not continue the massage if you feel pain.
- A therapist can massage to relax muscle tissue and perform treatment/therapy for muscle cramps. Seeing a professional massage therapist on a weekly or monthly basis is a necessity if you have chronic cramping that you can't manage on your own.
- You can also try using a foam roller (a special cylindrical tool made of rubber and/or foam). Place a foam roller under the cramped area. Roll the cramped area over the appliance using gentle pressure for about 5-10 minutes. You can also use a tennis ball for this purpose.
Step 4. Try medical treatment for pain relief
Over-the-counter medications, such as ibuprofen (eg, Advil, Motrin IB, and others) or naproxen sodium (eg, Aleve), can be effective in relieving muscle cramping pain, although they do not treat the underlying cause. cramp itself.
- Check your case with a medical professional if your health condition may be prone to side effects due to taking this pain medication or if you usually consume more than three alcoholic drinks per day.
- Muscle relaxants such as cyclobenzaprine (eg, Flexeril), orphenadrine (eg, Norflex), and baclofen (eg, Lioresal) can help relieve muscle cramps. Talk to your doctor to see if these medications are another alternative you can use.
Step 5. Try home remedies
If the above methods don't work, try home remedies. This method may not work for others, but it might help you.
- Pour a cup of Epsom salt into a warm bath. Let it dissolve, then soak in it for about 20 minutes.
- Mix one measure of wintergreen oil with four doses of vegetable oil. Massage the mixture on the cramping muscles before you go to sleep.
- Several studies have concluded that vitamin E supplements can help relieve cramps at night. However, keep in mind that you should also see your doctor before taking any additional supplements.
Method 2 of 3: Treating the Cause
Step 1. Drink more water
One of the most common causes of muscle cramps is dehydration. You should drink water before, during, and after exercise. In addition, not drinking enough water during activities throughout the day can also cause muscle cramps.
- Try to drink 500 to 1000 ml of water at least every hour before exercising. This will ensure that your body is adequately hydrated for exercise.
- Keep a water bottle near you when you exercise.
- Drink enough water when you exercise. You can also choose sports drinks that contain electrolytes.
Step 2. Change your diet
Muscle cramps can be caused by imbalanced electrolyte levels, such as calcium, potassium, magnesium, and sodium. If you experience muscle cramps, try changing your diet.
- Doing self-care by taking supplements is not a good idea. You should consult a doctor before taking nutritional supplements, because excessive consumption of supplements can harm your body.
- The best way to balance the electrolyte levels in your body is a balanced diet. Eat a variety of colorful fruits and vegetables, especially leafy greens such as lettuce and spinach. Eating bananas can also help, as bananas are high in potassium.
- Also, make sure you eat at least a few hours before exercising.
Step 3. Review the medication you are currently on
Some prescription medications can cause muscle cramps due to the side effects of these medications. If cramping occurs after you try a new medication, it may be the cause. Check the packaging and understand the side effects. If cramping persists, talk to your doctor about changing your dose or type of medication.
Method 3 of 3: Preventing Further Cases of Cramps
Step 1. Warm up and stretch before exercising, then cool down after
If you exercise, warm up and stretch before exercising and then cool down after, to prevent cramping. Make sure that you take about 10 minutes to do some light exercise and stretch your muscles before starting an exercise routine. You need to stretch after warming up, so that your muscles are stretched in warm conditions. Take 10 minutes after your workout to stretch again and then cool off.
Step 2. Consider taking magnesium and calcium supplements if you are pregnant
Muscle cramps are common during pregnancy. Ask your doctor about appropriate magnesium or calcium supplements, as these can help prevent cramps.
Step 3. Wear the right shoes
High heels and uncomfortable ones can cause muscle cramps. Make sure that you only buy shoes that fit your foot size. If you're not sure about your shoe size, measure your foot with a special tool available at a shoe store.
Step 4. See a doctor if the cramps get worse when you walk
Cramps that get worse when you walk indicate blood circulation problems. Cramps that don't stop can also indicate poor blood circulation. Poor blood circulation can be a sign of various medical problems, so make an appointment with your doctor to evaluate the cramping problem more thoroughly.
Warning
If the cramping persists, or if the pain gets worse, see a medical professional. Cramps can signal other problems with your body
Related article
- Relieves Muscle Cramps
- Overcoming Thigh Cramps
- Cure Leg Cramps at Night
- Cure Cramps in the Legs
- Overcoming Menstrual Pain
- Massaging Yourself
- Foot Massage
- Back Massage
- Doing Stretches
- Remembering the Signs and Symptoms of Electrolyte Imbalance
