A muscle cramp is a sudden and involuntary contraction of one or more muscles. When the contraction is rapid it is a spasm, while the cramp occurs if the muscle contracts continuously. Cramps stiffen the muscles in such a way that it is often possible to see and feel the contracted muscle bundles. Treatment varies according to their duration and where they occur.
Steps
Part 1 of 3: Treating Cramps at Home
Step 1. Do some stretching
When you do stretches correctly, the muscle affected by the cramp relaxes. If you can follow a regular stretching program, you allow the muscle fibers to relax, so that they contract and harden more vigorously when you exercise. Keep in mind, though, that stretching should never be painful; so, if you experience a stabbing or cutting pang, you need to decrease the stretch.
- If the cramp is in the calf, stay upright with your feet apart and the affected leg facing each other. Put your body weight on your front leg and bend your knee slightly, keeping your heels flat on the floor. Hold the position for 15-30 seconds.
- Another stretching exercise for calf cramps is to sit on the floor with both legs stretched forward. Relax your feet and keep your back straight. Place your hands on the floor on the outside of each leg and gently slide forward towards your feet. When you reach the edge of the calves, stay in this position for 30 seconds.
- Stretch your thighs, one at a time. Stand upright and lift one foot towards your buttocks, bending the knee. Grab the raised leg by the ankle or the back of the foot. Try to bring your foot as close as possible to the buttocks in order to stretch the thigh muscle; hold the stretch for 30 seconds. For this exercise, you should lean with your free hand against a wall or a chair so as not to lose your balance.
Step 2. Apply heat or cold
Place an electric warmer or ice pack on the contracted muscle to relieve pain, in 20-minute sessions at a time. If you are using a ready-made commercial ice pack, never place it directly on your skin - be sure to wrap it in a towel or other sheet first. Be careful when using the warmer in bed; if you fall asleep without turning it off, you could cause a fire.
- If you want to warm up the muscle with hot water from the shower, run it directly over the affected area. If the water jet is at high pressure, you can get a greater benefit from the massage.
- Keep in mind that ice is best for injuries. If you are in severe pain and your skin feels warm, you need to use a cold pack. Heat is good for muscles that are sore from chronic pain or stress.
Step 3. Massage the contracted muscle
If the cramp is in an area that you can reach with your hands, such as in the legs, try the massage technique. Firmly grasp the leg muscle with both hands and rub it firmly to relax it.
- You can get someone else to help you massage those areas you can't reach. You don't need to be a professional; he should simply rub the muscle deeply to induce it to relax.
- The massage shouldn't be painful. If the muscles are very contracted due to the cramp, some types of massage could cause injury. You never have to continue if you are in pain.
- The massager stimulates the deep tissues to relax them and performs a therapeutic treatment for cramps. You should see a professional if your cramps don't go away with your surgery.
- You can also try using a foam roller. Place it under the painful area and apply gentle pressure for about 5-10 minutes.
Step 4. Take pain relieving medications
Among the over-the-counter pain relievers you can consider ibuprofen (Brufen, Oki or others) or naproxen sodium (Momendol, Synflex), which are effective for reducing this type of pain caused by tight muscles, although they cannot cure the cramp itself.
- Contact your doctor if you have certain conditions that can be negatively affected by taking painkillers, or if you drink more than three alcoholic drinks a day.
- Muscle relaxants such as cyclobenzaprine (Flexiban), orphenadrine (Disipal) and baclofen (Lioresal) are great for relaxing tight muscles. Ask your doctor if this is a good solution for your specific situation.
Step 5. Try some home remedies
If the options described so far have not led to any results, you can try some home solutions. While they aren't always effective for everyone, they may still help you.
- Pour 80 g of Epsom salts into the bathtub filled with warm water. Let them melt, then soak for about 20 minutes.
- Mix 1 part of Canada tea oil with 4 parts of vegetable oil and massage the aching muscle before going to sleep.
- Some studies have found that vitamin E supplements can help manage cramps that occur at night. In any case, you should always speak to your doctor before supplementing your normal diet with any dietary supplement.
Part 2 of 3: Addressing the underlying problems
Step 1. Drink more water
One of the most common preventable causes of muscle cramps is dehydration. You should try to drink more water before, during and after physical activity. However, poor hydration throughout the day can also be a factor in cramps.
- Aim to drink 50-70 dl of water at least an hour before exercising. In this way you ensure proper hydration to the body to be able to carry out physical exercise well.
- Keep water close at hand during your workout.
- Drink more water at the end of the session as well. You can also decide to hydrate yourself with sports drinks that contain electrolytes.
Step 2. Change your eating habits
Cramps can be caused by an imbalance of electrolytes in the body, such as calcium, potassium, magnesium, and sodium. If you suffer from this disorder often, you should consider changing your diet.
- It is not a good idea to try to treat cramps on your own by taking supplements. You should always speak to your doctor before taking any dietary supplement, as excessive consumption can be dangerous to your health.
- The best way to balance electrolytes in the body is to eat a balanced diet. Eat different fruits and vegetables with different colors, especially green leafy vegetables like lettuce or spinach. Bananas are also excellent, as they are rich in potassium.
- Also, make sure you eat at least a couple of hours before exercising.
Step 3. Pay attention to the medications you are already taking
Some prescription medicines have muscle cramps as one of their side effects. If you start to suffer from it shortly after taking a new drug, this may be the cause. Read the leaflet to see if cramps are listed among the undesirable effects. If the situation does not improve, see your doctor to consider changing the dose or type of medication.
Part 3 of 3: Preventing Cramps
Step 1. Stretch before training and cool down exercises afterwards
To prevent cramps when exercising, you should always do some stretching before the session and cooling down after the session. Make sure you spend about 10 minutes on stretching and moderate exercises before starting the actual workout. Spend the same amount of time at the end to cool down your muscles.
Step 2. If you are pregnant, consider taking magnesium and calcium supplements
During pregnancy it is sometimes normal to suffer from muscle cramps. Talk to your gynecologist about these supplements, as they can help relieve the ailment.
Step 3. Wear proper footwear
High heels and other uncomfortable shoes can cause cramps. Buy only shoes that fit properly. If you are unsure of your size, have your foot measured at the shoe store.
Step 4. See your doctor if your cramps get worse when you walk
In this case you may be suffering from some circulatory problem and the cramps could indicate that the blood circulation is compromised in some way. This could be caused by a variety of medical conditions, so make an appointment at the doctor's office to refer your problem to the doctor.
