Muscle cramps have become very common because now and then you often witness them in your surrounding and sometimes may experience yourself as well. Muscle cramps can occur suddenly without giving any warnings and you don’t even have time to adjust when they occur.
Muscle cramps are often accompanied with severe pain, inflammation and sometimes swelling of the affected region. Muscle cramps are so sudden and swift that you hardly find any time to relax and the pain, inflammation and sometimes the swelling that accompany them create ripples and shivers in your body.
However, in most cases of muscle cramps you can do several things to ease them, but you need to have proper understanding to deal with them effectively, otherwise instead of vanishing in minutes they could remain for long. However, a simple but very effective approach like the below mentioned remedies can be adopted to deal with them effectively and treat them confidently.
Home Remedies For Muscular Cramps
Drink Water
Drink plenty of water during, before and after any activity or exercise. During strenuous exercise and before starting the exercise, drink plenty of oral rehydration drinks that are rich in micronutrients like sodium, potassium, calcium and magnesium and also drink vitamin D supplemented drinks. Coconut water is a very good substitute as it is very rich in all electrolytes like sodium, potassium, calcium, magnesium and other phytonutrients.
Stretch Before And After Exercise
Awkward movements, unusual body postures during exercise and during any other tedious activity or workouts are the main reasons for muscles cramps.
Therefore, make it a habit to stretch before, after and during any rigorous exercise or activities. In addition to this, maintain proper rhythmic movements; perform activities slowly without any sudden shifts and alterations in directions; avoid abnormal and sudden workouts to avoid muscle cramps.
Avoid Sunlight
Sunlight is really good for your overall health, but anything in excess is always troublesome for your health, and therefore sunlight is no exception to this thumb rule. To prevent muscle cramps in hot sunny days, avoid walking and running outdoors for long hours and outdoor exercises even for short durations, especially during peak hours like mid-afternoon when sunlight is very bright and hot. If a situation demands compulsory outdoor activity, then you will have to ensure that you have taken enough water and electrolytes rich drink before starting the act.
Massage
When you feel like you have a cramp, just stop the activity you are at, and then relax for a few seconds. Stretch the affected area slowly, and then massage the area for a few minutes while continuing stretching.
You can either simply massage the affected area or put warm pads on it. Similarly, icing the affected area after cramps soothes the pain and gradually relieves the pressure from the muscle.
Food
When muscle cramps have become a frequent problem for you and your family, then check your food preferences immediately and if you notice that you are not eating the diet that is rich in potassium, magnesium and calcium, then immediately start incorporating it in your diet plan. As a thumb rule for better health incorporate all green leafy, colored and fresh vegetables and all colored-fruits in your diet.
Avoid Diuretics
Muscle cramps occur due to many reasons including the excessive intake of diuretics like coffee, tea, cola drinks and medicines. Whatever may be the reasons for cramps, avoid these drinks when you are prone to muscles cramps. If you are on a particular medication and experienced a sudden muscle cramp, then you have to consult your family physician.
Also Read
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Exercise For Muscle Cramps
Apart from massaging, warming, icing or taking bath with warm water, in many cases, muscle cramps vanish within a few minutes if you follow proper stretching and exercises.
While playing, exercise or any other activity if you happen to feel that you have hamstring, then you should immediately stop that activity, and sit down or lie down on your back for a while, and then start stretching your legs up and straight while pulling your foot toward your face.
Precautionary Measures
If muscle cramps are due to extended period of rest or during heavy exercise or during sitting or sleeping in unusual positions, then electrolytes imbalance could be the cause. Then, you should avoid sunlight, take supplementary calcium or magnesium and perform regular stretching to improve flexibility. In addition to this, keep yourself well hydrated with electrolytes rich drinks.
In many situations these safe methods are effective and sufficient to deal with muscle cramps that vanish quickly. However, sometimes muscle cramps do persist for long with severe pain, irritation, inflammation and swelling of the affected region. If such types of cramps have become a routine for you, then you will have to consult your doctor to rule out any hidden and more serious medical conditions.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.