WHAT CAUSES MUSCLE CRAMPS AND HOW TO PREVENT THEM?
Muscle cramps are sudden and involuntary contractions of various muscles in your body. This occurs when your muscle become tense and you are unable to relax them. Muscle cramps are very common and can occur in all people of all age groups. Most commonly muscle cramps occur in legs, feet and thighs. This is usually seen as a result over workout or strenuous exercises.
WHAT CAUSES MUSCLE CRAMPS?
There are several factors that can cause or trigger a muscle cramp. They are:
- Muscle injuries: muscle cramps occur as a protective mechanism after any injury such as broken bones.
- Dehydration : excessive loss of fluids in the body due to exercise
- Improper blood supply: if the arteries that deliver blood to your legs get narrowed (arteriosclerosis), then cramps can occur while you exercise. But this will go away as soon as you relax your muscles.
- Compression of nerves: Lumbar stenosis or compression of the nerves in the spine can also produce cramp like pain in your legs. The pain may worsen when you walk for longer hours.
- Depletion of essential minerals: low levels of minerals like calcium, potassium, sodium and magnesium that contribute to healthy muscle functions can also be reason for muscle cramps.
- Other than these factors, alcoholism, pregnancy, kidney failure and hypothyroidism or hyperthyroidism can also cause muscle cramps.
HOW TO PREVENT MUSCLE CRAMPS?
One of the simplest ways to prevent muscle cramps is by avoiding strenuous exercises and limiting strain on your muscles through any activity. Along with this, you can take up certain measures to prevent muscle cramps.
- Do proper stretching and warm ups before participating in any sports activities or exercising. Failing to do warm ups can result in muscle strain and muscle injury.
- Never exercise soon after eating
- Consume fewer amounts of foods and drink that contain caffeine such as coffee and chocolates.
- Make sure you drink enough amount of water required for your body everyday; that is minimum 8 glass of water. Your body loses water when you are physically active. Therefore take enough liquid to keep your body hydrated.
- Increase potassium, magnesium, calcium and sodium intake by consuming the foods rich in these nutrients.
- You can also take vitamin supplements to ensure that your body receives necessary supply of minerals and nutrients. Consult your doctor before you take them. You can purchase vitamin supplements from online pharmacy store in India.
FOODS THAT HELP WITH MUSCLE CRAMPS
Consuming foods rich in nutrients like magnesium, potassium, calcium and sodium can help you avoid muscle cramps.
Banana: They are good source of potassium, magnesium and calcium
Watermelon: These are exceptionally high in water content and also a good source of magnesium and potassium. It keeps you hydrated.
Coconut water: It is another great option to rehydrate and replenish the electrolytes in your body. It consists of all the four essential nutrients that can decrease muscle cramps.
Sweet potatoes: These are also rich in potassium, calcium and magnesium.
Bone broth: Bone broth is made by boiling animals bones in water for long time along with ingredients like apple cider vinegar, herbs and spices to enhance the nutritional value. These can keep one hydrated as well as provide nutrients like magnesium, calcium and sodium.
Beans and lentils: Beans and lentils are packed with magnesium and they also contain high fiber which is known to reduce menstrual cramps.
Milk: Milk is a natural source of electrolytes like potassium, calcium and sodium. It helps to keep you hydrated and also helps to repair muscle tissues after workout as it is packed with protein.
MUSCLE CRAMP TREATMENTS
Muscle cramps can be usually treated by stretching the affected muscle that will help you alleviate the pain. Gently rub, relax and stretch the muscles of the affected area.
You can also apply heat or cold to get relief from the pain and loosen your muscle. You can apply a hot or cold cloth, heating pad or ice on the affected area.
Some may have nocturnal muscle cramps or muscle cramps that interrupts sleep. In these cases consult a doctor to provide prescription muscle relaxers.
You can also buy pain medications online in Delhi like anti-inflammatory medication and pain relievers as per a doctors suggestion if the pain doesn’t does go away after stretching.
The bottom line
Muscle cramps aren’t a serious health issue. They usually cause temporary discomforts and inconvenience. If at all you are having persistent muscle cramps seek medical attention as soon as possible. Muscle cramps can occur also due to aging as people lose muscle mass. Also you might be at a higher risk of having muscle cramps if you are a diabetes or thyroid patient. Therefore these people should ensure a healthy diet as well as take other measures by consulting their doctor. In the meantime you can buy healthcare products online in Delhi.
