Ways to minimize cramping and muscle pain so you can get on with life
If you’ve ever had a muscle cramp you will know how painful they can be and how even a slight twitch can stop you in your tracks. A muscle cramp is an uncontrollable and painful spasm of a muscle, which often occurs after exercise or at night. Any one of our muscles can be affected, but those of our calves and feet are particularly prone.1 Why we get cramps is unknown but it is thought to be linked to poor physical condition, a mineral or electrolyte imbalance, or tight inflexible muscles.1
To combat muscle cramps and pain so you can get on with your workout and your day try the following self‐care tips:
- Keep hydrated before, during and after exercise as dehydration makes muscles more susceptible to muscle cramping by disturbing the body’s balance of minerals and electrolytes.1
- Warm‐up and cool down properly whenever you exercise or play sport.1
- Work toward better overall fitness.1
- Incorporate regular stretching into your fitness routine and focus on muscle groups that are prone to cramping.1
- Ensure your diet is nutritionally adequate with plenty of fresh fruits and veggies, whole grains, lean meat and fish, legumes, nuts and seeds.1
- Consider a magnesium supplement. Magnesium plays an important role in muscle contraction and relaxation and its supplementation at an adequate level may help to relieve muscle cramps, weakness and spasms. Plus, people who exercise regularly and strenuously generally require additional amounts. Nature’s Own™ High Potency Muscle Relief is a great tasting high‐strength magnesium citrate powder with B vitamins and CoQ10 that may help to relieve muscle cramps and spasms and support the production of energy.
- And if you’re in the throes of a cramp, stop whatever you’re doing and stretch and massage the affected muscle until it goes away.1
- In cases of severe cramp, an icepack applied for a few minutes may help the muscle to relax.1
- If you experience regular muscle cramping or if cramping lasts for longer than a few minutes, it’s recommended that you see your healthcare professional.
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Published March 31, 2014
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