Richard DruryGetty Images
Understood as a charley horse, it occurs when a muscle, frequently in the leg, all of a sudden contracts and tightens up rock-hard. If a cramp lasts longer than 30 minutes, call your medical professional, since it could be a sign of a more major problem such as a narrowed artery or a neurological condition, states Bryant Walrod, M.D., a sports medicine doctor at the Ohio State University Wexner Medical. To assist keep muscles calm and the pain at bay, try these steps.
Richard Laliberte
Richard Laliberte is an award-winning veteran health journalist and former senior author at Mens Health who writes for a few of the countrys best-known magazines, blogs for WeightWatchers.com, and has actually authored a number of books.
✔ Get your minerals.Load up on fruits and veggies rich in electrolyte minerals such as potassium, magnesium, and salt, which help spark electrical signals that control muscle function. ✔ Drink up.Fluid helps muscles relax and agreement, so down plenty of water throughout the day, especially in hot weather when sweat depletes the bodys fluid and electrolyte shops. Be sure to drink an hour previously, throughout, and after working out to rehydrate.How to get muscle cramp relief ✔ Work those muscles.Gently massage and extend a cramped muscle to assist it unwind. “Try contracting the muscle group opposite the one that is cramping; this makes use of the bodys regular reflex that turns off a muscle that has the opposite function,” says Dr. Matava. Contracting the quad muscle at the front of the thigh can assist ease cramping of hamstring muscles in the back.
This material is created and preserved by a third celebration, and imported onto this page to help users offer their e-mail addresses. You might be able to discover more information about this and similar content at piano.io
Start with moderate activity to avoid overdoing it, and stretch before and later; this increases blood circulation and extends muscle fibers to make them less likely to tighten up involuntarily. ✔ Get your minerals.Load up on veggies and fruits rich in electrolyte minerals such as sodium, magnesium, and potassium, which help trigger electrical signals that control muscle function. “Most individuals can get all the electrolytes they require in a healthy diet plan,” Dr. Matava says, so theres no need to sip sugary sports beverages. Top food picks: leafy greens, bananas, and black beans. ✔ Drink up.Fluid helps muscles unwind and agreement, so down lots of water throughout the day, specifically in heat when sweat depletes the bodys fluid and electrolyte stores. Be sure to consume an hour previously, during, and after working out to rehydrate.How to get muscle cramp relief ✔ Work those muscles.Gently massage and extend a confined muscle to assist it unwind. “Try contracting the muscle group opposite the one that is cramping; this makes use of the bodys normal reflex that switches off a muscle that has the opposite function,” states Dr. Matava. Contracting the quad muscle at the front of the thigh can assist ease cramping of hamstring muscles in the back. ✔ Apply heat or ice.A warm towel or a heating pad can assist soothe the oops by enhancing blood flow. If pain remains post-cramps, ice can assist tame inflammation and ease pain. ✔ Manage your meds.Muscle cramps can be a negative effects of some medications for high blood pressure, high cholesterol, and asthma. Ask your doctor about a lower dosage or a different drug that does not cause muscle convulsions. This article originally appeared in the September 2020 problem of Prevention.Support from readers like you assists us do our best work. Go here to sign up for Prevention and get 12 FREE presents. And register for our FREE newsletter here for daily health, nutrition, and fitness recommendations.
How to avoid muscle cramps ✔ Boost your fitness.We lose muscle mass and strength as early as our 30s, which adds to fatigue and overexertion– key cramp activates. “Regularly active muscles get used to contraction and are less inclined to spasm,” says Matthew Matava, M.D., chief of sports medicine at Washington University Orthopedics in St. Louis.
