How to relieve muscle cramps

Muscle cramps can be alleviated by some very simple techniques, such as those that we will discuss below. However, if they persist over time, better get a medical checkup.

Muscle cramps are involuntary contractions that can affect a specific muscle or a group of them. They occur abruptly and suddenly, sometimes during rest and sometimes during night rest.

Muscle cramps can be of two types:

Benign ideopathic leg cramps (usually occurs at night, in the absence of a causal disorder).

Cramps associated with exercise (occurs during or immediately after exercise).

And why do muscle cramps occur?

Muscle cramps can occur for several reasons, one of which has to do with hydration.

Not drinking enough water throughout the day can lead to this type of discomfort, either during physical activity or rest. As experts explain, "Fluids help muscles contract and relax, and keep muscle cells hydrated and less irritable."

They can also influence mineral deficiencies (such as potassium, according to various research) in the diet or insufficient blood supply to the muscles.

On the other hand, cramps can occur when the muscles are subjected to excessive effort or the execution of some unusual movement. This becomes very common in athletes.

Although they do not only appear when performing certain movements or activities, they can also occur due to lack of activity. Therefore, staying long periods of time in the same posture (sitting, standing, etc.) is not recommended.

Other possible causes

Muscle cramps can also be due to exposure to cold, stress, anemia, vitamin E deficiencies, diseases (arthritis, arteriosclerosis and fibromyalgia); as well as the consumption of some drugs, such as diuretics.

It should be noted that although cramps can affect any muscle in the body, they are more common in the calves, thighs, feet and hands. Seeing all this, you will surely ask yourself: what to do to calm muscle cramps?

Methods to relieve muscle cramps

The easiest ways to relieve muscle cramps are: ice packs, massages, and certain stretching exercises.

Remember that before any complication, the most reasonable thing is to go to your doctor. In the same way, you must ensure that none of the remedies to follow is dangerous to you because of related allergies or intolerances.

Water

In addition, hydration is essential in these cases. Whether you are doing physical activity or not, it is essential to have the body hydrated at all times. To do this, choose natural drinks, such as water, natural infusions. Keep in mind that it is not recommended that you consume products with high sugar content, therefore, better avoid soft drinks and commercial drinks.

Ice packs

There is nothing more infallible against inflammation than ice. So, as a first step, put some ice on the affected area. This will cause the muscle to relax, helping you with muscle cramping.

In detail, putting ice on the affected muscle can reduce the transmission of impulses from the brain to the overactive muscle. Therefore, it is ideal for cramps whose origin is overstimulation of the muscle.

Now, it is essential to remember that it must be applied with a pad, towel or compress wrapped in gauze, since it can be directly abrasive to the skin.

Stretching exercises

Sometimes it is advisable to do some stretching to prevent and relieve muscle cramps. If the cramp occurs, for example, in a leg or arm, it is best to do a slight stretch of the muscle.

You can also do a massage in the opposite direction to the course of the pain. This will help to gradually stretch the muscle and thus relax it. The important thing is that you should practice it at the time of the episode, to avoid muscle injuries.

However, when cramps are caused by performing a large exercise load, the best solution is to try to rest.

.How to prevent muscle cramps?

Before the cramp occurs and to avoid resorting to the methods we have described, you must take into account the following tips if you are about to do some physical activity or sport:

• Drink water before, during and after exercise.

• Get plenty of rest before and after exercising.

• Before starting physical activity, it is good to do mild warm-up exercises. Stretching is also recommended.

• Eat well so that your body has all the nutrients it requires. And be sure to include enough potassium-rich foods, such as bananas, in your diet.

Finally, you should keep in mind that, if you are experiencing muscle cramps too often, it is recommended that you tell your doctor and do a complete check-up to find out what may be happening.