What are causes of muscle cramps?
Muscle cramps are rapping acute pain senses. The most commonly affect the abdominal wall, arms, hand, foot, hamstring, quadriceps calves, and neck. Physical exertion, dehydration, lack of micronutrients, muscle stiffness, neurological disorders, and even hypothyroidism can all contribute to muscle cramps.
Muscle crabs are also common in women during menstruation and pregnancy. It isn't an alarming situation, but it definitely affects your working conditions and more your sleep.
Most effective remedies on how treat muscle cramps at home
Here are some Diet changes and stretching to help you to treat muscle cramps.
First stretches to release cramps instantly. Stretching a tight muscle can assist muscles to relax the first calf and hamstring muscles. This can be relieved by putting your weight on a cramped leg and bending a little forward slightly.
When you do this, you bend your knees and that helps in pulling the cramped muscle. You can use the support of the wall as you move forward to feel the stretch. If you can't stand, sit on the floor and outstretch your legs and bend forward to give a pull to your leg.
While doing this, pull and stretch your toes closer to yourself. Give a stretch cause in this way you'll get a very good stretch. The other area is the quadriceps. Stand up and grasp the shin of your tight leg and pull it toward your body. Your knee should be pointing down at this point, avoid pulling the knee backward or sideways.
The other cramps that people go through the maximum are neck cramps. In sitting or standing position, gently turn your head on the right side, and with the help of your hand try to push it slightly down. Hold for 15 seconds, then switch on the other side and do the same another way to help a quick relief from your neck, intern out your finger behind and slowly twist your neck to look back there for a few seconds with normal breathing. Repeat on the other side.
Similarly, when you have a cramp in your hand, this Namaste position, in which the palms are completely in front of you, elbows touching your body and then slowly widening the elbows apart. Holding the palms together, slowly slide your palm towards your stomach. Stop here and feel the vibe too.
Now let us understand something about abdominal crap. You can practice Suptavakrasana and Bhujanasana to release abdominal cramps. So let's understand how to do Suptavakrasana down on your back. Bring your legs together and slowly pull them towards your buttocks. Then turn your leg on the left side where the left knee is down and the right knee is above.
Do this in a totally coordinated motion and here turn your head to the right. Return to the beginning position and do the equal on the other side. While doing this Suptavakrasana stretch your hand's straight palm facing downwards and do the leg moment.
Next asana is bhujangasana. Lie down on your stomach and stretch your toes outward. Bring your palms near your chest, inhale and slowly extend your body upwards to your navel region. The navel should be touching the floor, the upper part of the body should be facing upwards. Stay in this position for 6 seconds and come back to the normal position. while exhaling the same thing you can do with the hand stretched straight and taking the head totally back. So again, take the original position and then raise your head up, even your stomach, up your navel upwards, and put your head back to give a good pull on your abdomen region, and then come back to the normal position.
This is a variation of Bhujanasana. You may call it Surpasana. If you get legs muscle cramps and foot cramps, immediately lie down on your back and elevate your legs up on the stack below, rest it on the pillow, and stay in that position by moving your toes outwards and inwards side words and resting for some time. And this would really help to release your graph following the stretches definitely massage with your hands. The area where the cramp was felt.
Your hand should be warm. If they are not warm, take a hot water bag, warm your hands up, and then a little bit of massage in that area. Gently practice few asanas on a daily basis to prevent muscle cramps.
Certain Asanas, which you should do regularly, would be Talasana, Yastikasana, Hastapadangusthasan, Trikonasana and Manjarasana. Hastapadangusthasana should be done in a line-down variation or in standing variation. This would really help release the pain and traps.
The other way to get rid of cramps is by doing hot compression Using a hot water bag on cramping muscles can really help increase circulation and relax the muscles. Bathing with warm water can also release pain after the discomfort has receded with ease, then apply a cold pack, ice pack that would work Wonders.
whenever you apply ice, wrap ice in a towel and then apply on the body. Just understand that ice should not be applied directly to the body.
One of the major causes of muscle cramps is the deficiency of micronutrients in our body, so we have to understand what diet we should take to prevent muscle cramps. Fluids in the body enhance Muscle contraction and relaxation and that's why a person should be hydrated regularly. Fluids should be replenished in regular intervals.
Also, for good hydration person should take at least eight glasses of water throughout the day. Bananas are high in potassium content and also contain some amount of calcium and magnesium. eat a banana before any exercise for physical strength. It is best to avoid bananas at night.
Have sweet potato during breakfast it contains 6 times more calcium than a banana and it is high in content. Fibre, calcium, protein, magnesium, and other nutrients. Beans and lentils are also rich in magnesium and fiber.
High fiber meal can also help you manage your blood sugar and cholesterol level and it also helps in menstrual cramps. Melon is another thing this person must have because melons are power-packed with potassium. The mushy fruit also contains salt and water which helps in managing dehydration.
It is actually helpful in cramps associated with dehydration. Sodium is flushed out of our body through sweat while we exercise, so it is recommended that after a workout, eat a bowl of melon to stay hydrated.
Milk is a very healthy beverage that contains calcium, potassium, salt, and protein. It also keeps the body hydrated and prevents cramping. have a glass of milk at bedtime. It will also help in better digestion and you will always prevent cramps, which you get at night in sleep.
Leafy vegetables, dry fruits, oranges are great sources of micronutrients and they would help to prevent cramps during a muscle cramp. These stretches and dieting changes will keep you finer. Also, realize that following a healthy and energetic lifestyle will prevent all such cramps and pains for your body.
Understand, the mind plays a very big role in the health of your body. If the mind is stiff, rigid, the body also is going to be stiff and rigid and so pains and cramps are bound to occur.
So take care. See that mind is positive, happy, cheerful, enthusiastic and your body is active, Joyful too. so try and live life in a way that the mind gets relaxed and so the body gets relaxed.
Muscles get relaxed so no cramp, no pain. Live life elderly happily choices yours to remain stiff or to be flexible. Try and take care by taking the right choice.
