How to Get Rid of Muscle Cramps

Muscle cramps is also referred to as muscle spasm. It occurs when a muscle group undergo voluntary contraction. As a result, the muscles tighten up and give excruciating pain. So, it becomes difficult to move that part of the body. All the muscles of your body can get cramps. However, calf muscles, thigh muscles, back muscles, arms muscles are at a higher risk of cramping because they are often being overused during various activities. Adults particularly elderly people are more prone to muscle cramps. That does not mean that children do not suffer from muscular cramps.

What Triggers Muscle Cramps?

One of the most commonly found causes is weakening of the muscles. If the muscles loses the natural flexibility due to aging or illness, then they may get cramped even while doing regular physical activities. Besides, there are other factors that can lead to such consequences. They are as follows:

• Fatigue or temporary loss of strength in the muscles due to overdoing of physically strenuous activities.
• Injury where the muscle get strained or tears develop in muscle fibers.
• Awkward posture while sitting, standing or lying.
• Dehydration of the body because of heavy sweating or low water intake.
• Nutritional deficiency
• Side effects of medicines

How to Get Rid of Muscle Cramps Fast?

The duration of a muscle cramp is different in every individual cases. Some people may get it for a couple of seconds while others may be bothered by it for several hours. Even after the cramp subsides, the soreness of the muscles stays on for several hours. With some quick measures, you can reduce the duration of the cramps and intensity of the pain of sore muscles. Here are a few simple tips on how to get rid of muscle cramps:

Apply Heat
Heat can be applied on muscular cramps provided there is no inflammation. It will release the tension from the taut muscles and make them more flexible by improving the blood flow. You can apply heat on the cramp in many different ways. Dip a towel in hot water, wring out the extra water from it and place it over the affected muscle. A warm bath where a cup of Epsom salt has been added to the bath water can be equally beneficial. Heat can be applied with the help of a heating pad.

Apply Ice
When muscle cramp causes swelling, then ice application is an excellent remedy. Cold has a relaxing effect on the cramping muscles. It also restricts the blood flow in the region by constricting the blood vessels and thus bring down the swelling. As the swelling decrease, you get relief from the pain as well.

Massage the Area
Gentle massaging of the affected muscle and its surrounding area will help provide relief. Move your fingers back and forth with a firm pressure over the tender muscles several times till the cramp is eased off. Adjust the pressure of your fingers as per your tolerance. Initially, it may hurt when you touch the area but after a few massage strokes, you will feel much better. For cramps in back muscles or arms muscles, you have to ask someone to do the massage.

Stretch the Cramped Muscle
Gentle stretching of the muscle can relieve the tension from the muscles really well. It increases blood flow to affected muscle and ensures recovery. While stretching the muscles, make sure you hold each of the stretches till you finish counting 15. While doing any stretching, if you find that the pain is getting aggravated, then stop immediately.

Take Pain Relieving Medicines
When the pain of muscle cramps is unbearable, then take one pill of non-steroid anti-inflammatory drug. This will bring down the pain temporarily. However, you must know that this medicine is not going to help in healing up the muscles. Therefore, you should not take them randomly. It is also recommended that you ask your doctor before you take the pill.

Hydrate Your Body
While you are trying to get rid of a muscle cramp with massage, stretching, etc., drink water in small sips after every 10-15 minutes. This will hydrate the cells of the muscles and help to relax them. When the cramped muscles are healing, you have to ensure that your body is properly hydrated. Drink 8-10 glasses of water throughout the day. You can also have sports drinks with electrolyte content for better results.

Prevention is the best way to get rid of this problem of muscle cramps permanently. Regular stretching exercises make the muscles strong and flexible and protect them from any kind of injury. Before and after any physically strenuous activity, drink plenty of water to avoid dehydration. Eat healthy foods that are rich in potassium, calcium and vitamins to keep the muscles in healthy state.