what to do when you have a cramp

Hither are the best ways to stop painful cramps — and prevent them from returning.

Prototype: © ChesiireCat/Getty Images

A musculus cramp always feels like a surprise. The involuntary contraction strikes without warning, whether it's a charley equus caballus in the middle of dark or a back spasm as y'all achieve for an everyday object. But don't let that cramp throw you lot for a loop. "When it of a sudden strikes, don't do or tighten the musculus. Just gently stretch it to your tolerance. That helps to relax the muscle and relieve the uncontrolled contraction," says Madhuri Kale, a physical therapist at Harvard-affiliated Brigham and Women'southward Infirmary.

What causes cramps?

Exercising without properly warming upwards the muscles can atomic number 82 to cramps. Cramps also occur when a musculus is non able to relax properly (such every bit from a deficiency of magnesium or potassium in your nutrition) or when it becomes irritated by a buildup of lactic acid (which can happen if you don't balance your muscle subsequently information technology has exercised a lot). Dehydration can worsen both of these problems. Kale says older adults often don't drink enough water at nighttime considering they want to avoid having to go the bathroom, and they finish up dehydrated.

Reduced blood menses to the muscles besides can cause cramps. This can occur from narrowing of the arteries to your legs acquired by atherosclerosis. Information technology tin even happen for stranger reasons. "Some people say they become cramps at night if their feet stick out from nether the blankets. Being cold can tuck the blood vessels," Kale says.

Misfiring nerves that become confused considering of neurological conditions (such every bit Parkinson'due south disease, neuropathy, or spine problems that shrink nerves in the low back) can cause cramps as well. Fifty-fifty common human foot problems (such as apartment arches) tin do it.

Finally, Kale says, cramps sometimes result from sure medications, like diuretics, that can cause both dehydration and mineral imbalances. Statin drugs, on the other hand, can cause constant muscle aches, but they rarely trigger cramps.

Relief for cramps

Learn some stretches that provide rapid relief when cramps come up.

Kale's shortcut for nighttime leg cramps in the calf: "Sit down upwards in bed, loop the blanket around your foot, and gently pull your toes toward you while y'all go on the knee straight," she suggests

Alternatively, for cramps in the front end of the lower leg, just stand up at the side of the bed, put your weight on your toes, and lift your heels; this gently stretches the cramped muscle.

For back cramps, Kale recommends the "child'south pose" yoga posture (see "Move of the month").

For hamstring cramps (in the dorsum of the thigh), sit on the floor with your legs extended in front of you. Slide your hands downwards your legs until you feel a burning awareness in the cramped muscle. Hold for 30 seconds, then slowly return to a sitting position.

After you've stretched the muscle, Kale recommends putting a heating pad on the expanse to promote blood flow. And then gently massage the muscle.

Move of the calendar month: Back stretch: Kid'south pose

Photo past Michael Carroll

Movement: Get on your hands and knees, then exhale. While keeping your hands flat on the flooring in front of you lot, lower your hips backward until your buttocks remainder on the backs of your heels and feet. Then, without moving your buttocks, lower your brow to the floor and extend your arms in front end of you, hands even so flat on the floor. Agree for a few moments, and then inhale as y'all come dorsum up.

Tips to preclude cramps

Kale suggests staying hydrated throughout the day, eating foods rich in magnesium (especially leafy greens) and potassium (bananas, blackness beans), wearing warm socks at dark if y'all have leg cramps, and keeping your muscles strong and flexible with regular exercises.

Quinine tablets used to exist recommended, only aren't anymore unless cramps are disabling. "They can have some bad side effects and interactions with other medications," Kale says.

And 1 more than betoken: "Cramps are extremely painful, only they're non a sign of serious disease," says Kale. "Stretch the musculus and resume your activity once the balk goes away."

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Source: https://www.health.harvard.edu/staying-healthy/take-that-muscle-cramps

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