A muscle cramp, also known as charley horse is a strong, painful contraction or tightening of muscle that comes on suddenly and lasts from a few seconds to several minutes. It often occurs in the legs.
Cramps can be a real nightmare, especially when they wake you at night. Leg cramps most commonly hit your calves and harmstrings, though they can show up in just about any muscle.
Dehydration, prolonged resting, or not getting enough potassium, calcium mineral or magnesium in what you eat can be associated with calf cramps therefore can certain medications – including diuretics, beta blockers and other blood circulation pressure drugs.
These cramps sometimes may be related for an root metabolic condition also, such as an underactive thyroid (hypothyroidism) or a parathyroid condition. Diabetes or other conditions that disrupt your metabolism can cause muscle cramps also.
Methods that can help to get a pain relief:
You can relax the cramped muscle by gently rubbing it
If you have calf cramp, stand and put your
weight on the leg and then slightly bend your knee
If you feel a lot of pain and you can’t stand up, straighten your leg and flex the top of your foot in a direction to your head.
Applying ice or cold pack on the area where you feel cramping can relax your tense muscles.
Taking a hot bath or shower, or applying a heating pad or warm towel can reduce the muscle pain or tenderness, thus make you feel better.
Even though, night leg cramps can occur unexpectedly and surprise you, it is possible to prevent them. These steps can help:
1.Staying hydrated — Drinking water and other liquids throughout the day can keep you from becoming dehydrated. It can also help your muscles contract and relax more easily. It’s especially important to replenish your fluids when engaging in physical activity and to continue drinking water and other liquids after being active.
2.Stretching before bed — It’s a good idea to stretch before going to bed if you have night leg cramps.
3.Doing light exercise — Riding a stationary bike for a few minutes before bedtime may help prevent cramps while you’re sleeping.
4.Choosing the right shoes — Wearing shoes that have proper support may also help you prevent leg cramps.
5.Un–tucking the covers — Loosen or un-tuck the bed-sheets and other covers at the foot of your bed.
15 Foods That Help Leg Cramps:
apple cider vinegar
green leafy vegetables
salmon and sardines
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