Muscle cramps can be an uncomfortable and painful symptom, characterized by involuntary contractions of a muscle or part of a muscle. There are several types of muscle cramps, with exercise-associated muscle cramps (EAMC) and nocturnal (nocturnal) cramps being the most common. But what can you do to stop them?Using a warm towel or heating pad on tense or tense muscles is one way to help relieve 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 ease the pain. Bananas are a good source of potassium, magnesium, and calcium - all four nutrients you need to relieve muscle cramps. Legumes, such as beans and lentils, are packed with magnesium and high in fiber. Studies show that high-fiber foods can help alleviate menstrual cramps, as well as control blood sugar and lower levels of “bad” LDL cholesterol.
Nuts and seeds are also a great source of magnesium. For example, 1 ounce of roasted sunflower seeds contains approximately 37 milligrams of magnesium, and 1 ounce of roasted and salted almonds has twice as much. Many types of nuts and seeds also contain calcium and magnesium.If you're experiencing muscle spasms as a symptom of fibromyalgia, natural muscle relaxants, such as magnesium and cayenne pepper, may help. Healthy levels of vitamin D in the blood are vital for muscle function, and a deficiency of this nutrient can cause muscle symptoms, such as muscle pain, spasms and weakness.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. Try to stretch the affected muscle hard (for example, stretch the calf muscle by flexing your foot up). 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.If all else fails and you continue to have regular muscle cramps, consider getting regular massages to help your muscles relax.
