Use a warm towel or heating pad on tense or tense muscles. Taking a hot bath or directing the stream of a hot shower to the cramped muscle may also help. Alternatively, massaging the tight muscle with ice can ease the pain. Interrupt any activity that may have caused the cramp and stretch the muscle slightly, gently maintaining the stretch.
You can even massage the muscle as it stretches or after you finish. These are 12 foods that can help with muscle cramps. Avocados are creamy, delicious fruits that are packed with nutrients that can help prevent muscle cramps. So, if you experience frequent muscle cramps, making sure you consume lots of electrolyte-rich foods, such as avocados, may help.
Watermelon is a fruit that has an exceptionally high water content. In fact, watermelon contains almost 92% water, making it an excellent choice as a hydrating snack (. In fact, 1 cup (200 grams) of sweet potato puree provides more than 20% of the recommended intake of potassium and almost 13% of the recommended intake of magnesium (1.Muscles need calcium to function properly, so a lack of calcium in the blood can cause complications related to muscles (including muscles) cramps and irregular heartbeats (1) Therefore, eating Greek yogurt after an intense workout can help to replenish certain nutrients that can prevent exercise-related muscle cramps as well as boost muscle recovery (1.Research shows that reducing the pH of bone broth (by increasing acidity and cooking the broth for longer) (More than 8 hours) results in significantly higher concentrations of calcium and magnesium in the finished product (1). Papayas are tasty tropical fruits (high in potassium and magnesium).
In fact, an 11-ounce (310 grams) papaya provides approximately 15% and 19% of the recommended intake of potassium and magnesium, respectively (1.A study of 230 women found that those who experienced muscle cramps consumed less potassium in their diet than those who did not experience this symptom (1). Salmon is a rich source of protein, healthy anti-inflammatory fats and other nutrients that can help prevent muscle cramps, such as B vitamins, potassium, magnesium and phosphorus (20). In addition, salmon is a good source of vitamin D. Healthy blood levels of vitamin D are vital for muscle function, and a deficiency of this nutrient can cause muscle symptoms, such as muscle pain, spasms and weakness (2).
The current recommended daily intake of vitamin D is 15 mcg per day). for adults, making wild-caught salmon a smart choice for people looking to increase their intake of this important vitamin (23, 2). These small fish are especially rich in nutrients that can help prevent and relieve muscle cramps, such as calcium, iron, phosphorus, potassium, sodium, vitamin D and magnesium (2). Cramps also occur when a muscle can't relax properly (for example, due to a deficiency of magnesium or potassium in the diet) or when it is irritated by a buildup of lactic acid (which can happen if you don't rest your muscle after a lot of exercise).
If you're experiencing muscle spasms as a symptom of fibromyalgia, natural muscle relaxants, such as magnesium and cayenne pepper, may relieve you. If your calf muscle cramps in the middle of the night, stand up and slowly put weight on the affected leg to push the heel down and stretch the muscle. Muscle cramps are an uncomfortable symptom characterized by painful and involuntary contractions of a muscle or part of a muscle. If all else fails and you continue to have regular muscle cramps, consider getting regular massages to help your muscles relax.
Overuse of a muscle, dehydration, muscle strain, or simply holding a position for a long period of time can cause a muscle cramp. If you ever wake up at night or are suddenly stopped by a Charley horse, you know that muscle cramps can cause severe pain. Although generally harmless, muscle cramps can make it temporarily impossible to use the affected muscle. .