If you’ve ever struggled with muscle cramps during or immediately after a workout, you’re moving to the wild and sore side. Muscle spasms can quickly end your activity and make you cry like a little uncle if you’re not careful. It doesn’t matter how tough you are! Ask LeBron James. Like an injured soldier, he had to be carried off the court during the NBA Finals years ago because his cramps prevented him from walking. In this article, we will let you know about how to treat muscle cramps.
Muscle cramps usually happen for three reasons: the person is dehydrated, the muscle has been overused, or they have held a particular posture for too long. Most of the time, it has to do with dehydration and a lack of minerals your body needs to function properly.
The cramps were a big problem for me too. I was only making the trip to the gym to cut my workout in half because the tension and pain kept me from adding another step on the treadmill or even trying a different weight set. But after some research, I realized that an ounce of prevention could stop cramps from happening in the first place.
Consume a lot of liquids
To be adequately hydrated, coaches always advise athletes to drink water before they feel thirsty. I wholeheartedly concur with them now that I’m older and want to prevent cramping up! If you notice that you are already cramping, choose fluids rich in electrolytes, such as coconut water and some of the healthier sports beverages.
Eat particular foods
One of nature’s greatest gifts to humanity is the banana! They contain calcium, magnesium, and potassium (all three nutrients relieve muscle cramps). Greek yoghurt, melons, and avocados are additional healthy options. I often have one before starting a run and another once I have completed it.
Massage
There is nothing better than a massage for those tight and strained muscles if you want to indulge yourself occasionally and simultaneously ease muscle stiffness and cramps. A good massage costs roughly $1 per minute in my neighbourhood. That can quickly become pricey.
Shower in a hot tub
Even the most agonizing cramps can be calmed with a hot, steamy shower. You won’t want to leave the battery since the hot water feels so amazing! You should have a tankless water heater that can provide you with an infinite hot water supply. If you genuinely want to treat yourself, find a comfortable shower seat so you can relax as the hot water relieves your tense muscles.
Be flexible.
Your muscles are less likely to cramp up on you when they are flexible. Make stretching a habit, and do it as soon as you get up every morning. Contracting and tight muscles will hurt more quickly than relaxed ones.
What Causes Muscle Cramps?
You move all day. That activates the motor nerves of the peripheral nervous system to trigger the muscle contractions necessary for normal muscle movement.
But these motor nerves are susceptible and sometimes fail spontaneously, creating muscle spasms that feel anything but normal.
In many cases, the muscle contracts so much that the entire limb or body moves, particularly larger muscles in the thigh or calf.
“The muscle will eventually tire, or you can stretch the muscle to stop the contraction, but in the meantime, those extreme contractions can be very painful and problematic,” Dr Ondo added.
This is different from muscle contractions, a very slight, repetitive contraction of a muscle that may or may not be seen or felt.
What exactly causes a nerve to fire so quickly and cause a spasm, says Dr Ondo? The reason is not always fully understood.
However, there are certain risk factors for developing a muscle spasm, including:
- Start a new exercise.
- dehydration
- electrolyte imbalances
- aging
- inactivity
- Diabetes
- Pregnancy
Certain medications, including diuretics and statins
“There are also serious underlying nerve problems that can cause muscle spasms, but that’s less common than the mild muscle spasms that healthy adults are likely to develop,” says Dr. Ondo.
Why do we have muscle cramps at night?
Most muscle spasms that we experience fall into one of two categories:
Cramps without a clear cause, usually occurring when the muscle is relaxed (usually at night)
“Nocturnal cramps, which are muscle spasms at night, seem to become more common with age, but it’s still unclear why motor nerves might suddenly start firing while the leg is relaxed and you’re asleep,” says Dr. Ondo. “Then there are muscle spasms that occur after strenuous activity or even during strenuous activity. When a tight muscle tries to relax, it sometimes contracts more than normal, resulting in a spasm.”
Use these tips to stop cramps for good
A little prevention can go a long way in fighting spasms. If you follow these tips daily, you might never have to endure cramps that are so painful you scream in pain again. However, if your cramps are below average, you should see your doctor. Sometimes certain medications promote seizures, and discussing your concerns with a doctor would be a good idea.
Also read: What Kind Of Protein Is Ideal For Athletes?