The truth about muscle cramps (and what to do about them)
Say you’re out for a walk with some friends and having a lovely time. One minute you’re fine, then suddenly, for no apparent reason, your calf muscle knots up and you can't move. Or you’re lying in bed on a Sunday morning reading the paper and enjoying a cup of tea and the next minute you’re in agony. Welcome to the world of muscle cramps.
Muscle cramps are involuntary contractions that cause sharp pains, often in the arms and legs. The forced contractions prevent the limb from relaxing and this can be due to any number of causes, including, poor circulation, overexertion, insufficient stretching, injury, dehydration and mineral deficiencies. Here are a few ways to manage and prevent these cramps:
1. Stretch and massage the muscles.
Rubbing the cramped muscle will help it relax, especially if you put a small amount of weight on it and bend. If you tend to get cramps during a workout, try stretching before exercise too.
2. Apply warmth.
Wrapping the muscle in a warm towel or applying a heat pack can work wonders. A warm bath or may also relieve the pain.
3. Fix your diet.
Many cramps are the result of a nutrient deficiency or dehydration. If you keep experiencing these cramps, try increasing your intake of magnesium, calcium and water. You may also need to take a trip to the doctors.
4. Take a supplement.
When your body’s magnesium levels are not adequate, this is when cramps can set it. It is even thought that those with magnesium deficiency may be predisposed to muscle cramps. Australian NaturalCare’s new Advanced Cramp Relief with Magnesium may help you relieve and prevent muscle cramps. As magnesium plays an important role in maintaining muscle function, contraction and relaxation, adding a supplement to your daily regimen could be just what you need.
5. Massage your muscle with ice.
You can relieve the pain of cramps by massaging your arm or leg with an ice pack for a few minutes.
In any case, it’s always best to seek medical advice from your doctor.