Muscle cramps can be an incredibly uncomfortable symptom, characterized by painful and involuntary contractions of a muscle or part of a muscle. 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.Fortunately, there are several natural remedies and foods that can help prevent and relieve muscle cramps.
To start, using a warm towel or heating pad on tense or tense muscles can help ease the pain. 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 also provide relief. Interrupting any activity that may have caused the cramp and stretching the muscle slightly, gently maintaining the stretch is also recommended.
You can even massage the muscle as it stretches or after you finish.In addition to these remedies, there are certain foods that can help with muscle cramps. Avocados are creamy, delicious fruits that are packed with nutrients that can help prevent muscle cramps. Watermelon is another fruit that has an exceptionally high water content and is an excellent choice as a hydrating snack. Sweet potatoes are also rich in potassium and magnesium, two minerals that muscles need to function properly.
Greek yogurt is another great post-workout snack as it helps replenish certain nutrients that can prevent exercise-related muscle cramps as well as boost muscle recovery.Bone broth is another great option for those looking to prevent and relieve muscle cramps. Research shows that reducing the pH of bone broth (by increasing acidity and cooking the broth for longer) results in significantly higher concentrations of calcium and magnesium in the finished product. Papayas are another tasty tropical fruit high in potassium and magnesium, while salmon is rich in protein, healthy anti-inflammatory fats and other nutrients that can help prevent muscle cramps.Finally, if all else fails and you continue to have regular muscle cramps, consider getting regular massages to help your muscles relax. 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.