Sometimes your muscles can spasm for no obvious reason. More often, you can avoid activities that are likely to cause cramps or make the symptoms worse.
Try these solutions:
Pace yourself
Overexertion while working out is one of the most common situations where cramps occur. Start off slow and increase the intensity gradually. Be especially careful on hot days when your body perspires more.
Warm up
Spend your first ten minutes preparing your body for exercise. You might walk in place and swing your arms. You can also do reps with light weights or any gentle movement similar to what you’ll be doing for the rest of your session.
Cool down
How you end your workouts counts too. Give your body time to adjust back to a resting state.
Stretch your muscles
Training for flexibility reduces the risk of cramps. You can do stretching exercises during your cooldown or any time your muscles are adequately warmed up. Stay within a comfortable range of motion and hold each stretch for at least 15 seconds.
Drink water
Your body needs to stay hydrated. Drink water before, during, and after exercising. Sip it throughout the day, along with herbal teas. You can also eat foods high in water content, which includes most fruits and vegetables.
Monitor electrolytes
When you perspire, your body loses essential minerals as well as water. Consume foods and beverages that contain calcium, potassium, and magnesium. You may also need supplements.
Limit caffeine
Cutting back on coffee may help too. Check labels for caffeine levels in other products like energy drinks and chocolate.
Take extra care
There are times in life when you may be more prone to cramps. Your muscles are more vulnerable when you’re pregnant and as you grow older.
When treating muscle cramps, patience and self-care are usually enough. However, there may be times when you need medical care, or want to find quicker relief for muscle cramps.
Try these strategies:
See your doctor
Get a checkup if your cramps are frequent, severe, or accompanied by other symptoms like numbness and weakness. In rare cases, these could be signs of spinal damage or other issues that need treatment.
Consider medication
Your doctor may prescribe muscle relaxants temporarily. It’s also important to let them know if you take any over-the-counter pain relievers or other drugs.
Massage the area
For quick relief, gently rub the area. Press firmly and move your fingers in small circles. You may also try pinching the painful spot for a few seconds.
Apply heat
Warm compresses can be another quick solution. Use a heating pad or a damp towel. Leave it on for up to 20 minutes at a time.
I’m hoping this post helps you to manage and quickly overcome the inconvenience of muscle cramps. Let me know how these tips worked out for you!