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Muscle Cramps


Symptoms of Muscle Cramps

A cramped muscle causes pain so it inhibits the ability to move the affected and associated body parts. A cramp pain does not usually endure for more than a few minutes, and often it lasts for only a matter of seconds. The severity of the pain ranges from mild to extreme. The muscle may remain tender for approximately 24 hours after it relaxes from a cramp. A large amount of cramp cases occur during resting periods, and they typically occur during the night. They may disrupt sleep and can become a distressing condition if sleep is regularly disturbed.

Natural Cures

Stretching and massaging the affected muscle can usually relieve an attack of muscle cramps. Most cramps subside without any special treatment. One of the simplest remedies that can be used to relieve nocturnal leg cramps is to stretch the affected leg straight out and point the toes upward. Immediately standing up and walking a few steps may also shorten the duration of a cramp. For individuals who are experiencing cramps in fingers and hands, pressing the palm on a table or floor and stretching the hand can provide relief. Ice packs may also help to relax muscles and alleviate cramps. Try some of the following natural cures to treat leg cramps.

Vitamins and Minerals

If your diet is calcium-deficient, you may be prone to developing cramps. Include calcium-rich foods in your diet such as skim milk, nonfat yogurt, cheese, fortified foods such as juice and cereal, broccoli, Chinese cabbage, and tofu. Take calcium supplements after consulting a doctor. Also, include adequate quantities of potassium and magnesium in your diet. Eat a banana each day as it is a very rich source of potassium. Additional sources of potassium are tomatoes, potatoes, broccoli, cantaloupe, oranges, and grapefruit. The daily calcium requirement is 1200 milligrams, potassium is 100 milligrams, and magnesium is 400 milligrams. Vitamins E and A are also believed to aid in relieving cramps.

Herbal oils

Essential oils of lavender, chamomile, and tarragon are believed to have antispasmodic and relaxing properties. Applying a few drops of either of these essential oils onto the affected area can help to relieve cramps.

Tips on avoiding cramps

Always warm up before you exercise.
Stretch your muscles before and after an exercise session to prevent pulling or straining the muscles.
Take a break from a monotonous activity that involves a repetitive use of the same set of muscles such as writing, playing a musical instrument, or painting. This will help to relax the muscles.

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