Tips For Treating And Preventing Muscle Cramps

In addition to stretching, it is important to eat potassium-containing foods to prevent or relieve cramps. Potassium deficiency triggers these muscle pains.
Tips for treating and preventing muscle cramps

Muscle cramps can occur suddenly in any muscle, and can also be quite painful. The muscles that get the biggest cramps are usually in the lower leg and thighs. Cramps can also occur in the feet, hands, or arms. In this article, we will give you some tips for treating muscle cramps if they appear all of a sudden.

Why do we get cramps?

Although they are more common at night, muscle cramps can also occur suddenly when walking, exercising, or doing daily chores.

Sometimes muscle cramps are just incisive pain that lasts for 15 seconds, while sometimes they last for minutes, and there is nothing we can do to ease muscle stiffness.

There are many reasons why our muscles, such as our calf muscles (the most common of all), may cramp. Here are some of the reasons:

  • Excessive muscle use in training
  • Dehydration or low potassium and sodium levels
  • Slightly mobile lifestyle and overweight
  • Pregnancy
  • Hyperthyroidism
  • Kidney problems

Muscle cramps are almost always harmless and eventually disappear. A visit to the doctor is not necessary in most cases. However, if the problem recurs frequently, you should speak to an expert. 

Your doctor may do blood tests to check that your kidneys and thyroid are working properly, as well as to check the level of calcium and potassium in your blood.

He can also do a muscle electrical curve test to measure muscle activity. It also scans the spinal cord.

According to these analyzes, the  doctor can determine what is causing the muscle cramps and prescribe the appropriate treatment for the patient.

If the tests do not show any worrying imbalance, the next task is to ensure that none of these autoimmune diseases are related to the patient’s case:

  • Fibromyalgia
  • Arteriosclerosis
  • Redhead
  • MS disease
  • Rheumatoid arthritis

Exercises for the treatment of muscle cramps

Given that muscle cramps most often occur in the legs, we will now teach you some exercises that are suitable for the treatment and relief of muscle cramps:

1. Toe bending

stretches to treat muscle cramps
  • Extend one leg as long as you can on the bed or couch, or while sitting on the floor.
  • Using your hands, pull your toes back (towards your chest) and use a little force.
  • You should lift your ankles a little off the bed or couch.
  • Hold this position for at least 30 seconds.

2. Heel walking

Carefully get up from the bed or couch and try to walk so that your entire body weight settles on the ankle of the side where the cramp is.

This way, you help your  calf muscles get the blood and oxygen they need. 

3. Press your foot against the wall

a man with a crampy calf

Another way to relieve muscle cramps is to add weight to the damaged area to stretch it.

  • Look towards the wall and place your soles against the wall.
  • Also place your hands in front of your body and bend your elbows.
  • You should feel the calf muscle stretch as you do this movement.

Alternatively, you can also  place your cramping leg behind one leg and bend the knee of the latter leg. You can use your hands to support the weight against a wall or a stable surface.

4. Walking on your toes

Experiencing foot cramps is quite common when exercising or if we stand for many hours or use high heels. This exercise can help you relieve pain.

It’s simple:  you should walk on your toes (bare feet or in socks) for as long as you can  around the house or office.

You can also try raising and lowering your ankles to stretch the area well. Take support from the wall or the back of the chair so you don’t lose your balance.

5. Massage

a man with a cramp while playing sports

The first thing we do when we experience a cramp is to massage the area with our fingers. However, there are other techniques we can use.

  • Sit with your cramped foot resting on your other thigh.
  • Rub the whole meat in a rotating motion  to get rid of all the tension.
  • You can use as much power as you need.

6. Use of heat

A heat pad can be a very helpful aid in the treatment of muscle cramps.

  • Dip the towel in boiling water and place it on the damaged area. Be careful not to burn yourself.
  • Alternatively,  you can also take a hot shower , allowing hot water to flow over your feet or cramped area.

How to prevent cramps

If you have suffered from muscle cramps in the past, you may need some recipes to help prevent it from happening again. Make a note of the following recommendations:

1. Horse chestnut

horse chestnut for the treatment and prevention of muscle cramps

Horse chestnut is able to enhance the capacity of arteries and capillaries. They are available from health food stores and are usually sold as capsules.

2. Water

It is vital that your muscles are well hydrated so you can avoid muscle cramps. We therefore recommend  drinking at least 2 liters of water a day.

If it is hot or you exercise, increase the amount to 3 liters per day. If you don’t like drinking water alone, you can make herbal tea, juices or natural smoothies.

Remember that  coffee and soft drinks are not counted as drinking water.

3. Bananas

foods for the treatment and prevention of muscle cramps

Muscle cramps can occur due to a lack of potassium. One of the foods that has the most of this nutrient is banana. That’s why you see athletes eating bananas during breaks.

Kiwis are another option. You can eat them several times a week in the form of smoothies, fruit salad or juice.

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