9 Scientifically Proven Ways to Reduce Muscle Cramps | Why Do You Get Them?Allen Hicks
Table of Contents
- 1 Natural Remedies for Muscle Cramps are Effective and Safe!
- 2 Why Do You Get Muscle Cramps?
- 3 Top 9 Best Natural Ways to Get Rid Of Muscle Cramps
- 4 9 Best Foods that Helps with Muscle Cramps
- 5 6 Best Drinks to Prevent Muscle Cramps
- 6 What Supplements Help Muscle Cramps?
- 7 The Takeaways
Natural Remedies for Muscle Cramps are Effective and Safe!
Muscle cramps are the most common issue that can occur to your hands, toes, back, or feet.
It is however a frequent occurrence in legs. Nonetheless, knowing natural ways to get rid of muscle cramps can resolve the problem.
In other situations, knowing the cause can prevent cramps in the first place. So,
- what causes muscle cramps?
- What is the best home remedy for muscle cramps?
- What about foods that help with muscle cramps?
Indeed, many questions will puzzle your head right now. After reading this blog, you will find all answers to your queries. Let’s begin with the main causing factors for muscle spasms.
Why Do You Get Muscle Cramps?
Multiple reasons can trigger muscle cramps.
Dehydration, excessive muscle use, muscle strain, and remaining in a position for a long duration are some common causes. Apart from that, other causes are also possible.
Most of the cramp triggers aren’t concerning, but some may indicate underlying health issues.
#1. Compressed Nerve
If your nerves in the spine get compressed, it can result in cramp-like symptoms in your legs.
The pain exceeds when you walk. Walking slowly or in a flexed posture may help reduce the symptom or delay the onset.
#2. Insufficient Blood Supply
When your legs receive inadequate blood supply, it can cause muscle cramps. Sometimes the arteries narrow downs to prevent the natural blood flow to your legs.
This can result in cramp-like pain that affects your feet and legs. You are likely to experience aches during workouts. When you stop your exercises, the pain goes away.
#3. Mineral Deficiency
Inadequate minerals in your diet can trigger muscle cramps as well. This includes potassium, calcium, or magnesium.
You need to have foods rich in minerals to prevent muscle cramps resulting from mineral deficiency.
Diuretics, a supplement for high blood pressure can reduce the level of minerals. So, be cautious when using it.
Now you know what causes muscle cramps all over the body.
Moving on, there are certain people who witness more muscle cramps in comparison to others.
Of course, they can benefit from the natural ways to get rid of muscle cramps. Let’s find out who are they.
Who Are More Likely To Get Muscle Spasms?
Some people are more prone to muscle cramps. It can depend on myriads of factors.
However, the following points increase the risk of frequent muscle cramps more…
- Pregnancy: Involuntary painful muscle contractions are frequent during the 2nd and 3rd trimesters during pregnancy.
- Age: Older men and women gradually lose their muscle mass. The rest muscle mass gets pressurize easily. Thus, with age, you are likely to get more muscle cramps.
- Medical conditions: Certain health problems increase the risk of developing muscle cramps. This includes diabetes, thyroid disorder, or liver diseases.
- Athletes: Athletes participating in warm weather sports get exhausted and dehydrated and experience muscle spasms.
If you fall into the above categories, you need to be conscious. Of course, you are at a higher risk of muscle cramps.
However, knowing how to stop muscle cramps fast can help. Let’s discuss the best natural ways to get rid of muscle cramps.
Top 9 Best Natural Ways to Get Rid Of Muscle Cramps
A few lifestyle changes can be effective in reducing muscle cramps. It may not completely stop the problem. However, it would lessen the frequency of developing muscle cramps.
Here are the best ways to prevent muscle cramps.
The best way to get rid of muscle cramps naturally is to relax the muscle tissue.
Massaging your muscle tissue releases tension in a particular area. Also, it reduces physical pain while improving blood flow and circulation.
You can use massaging oil of your preference. Apply it to the muscle tissue. Slowly massage it in the round motion. Pinch the area as well. It improves circulation to stop muscle cramps.
#2: Ice or heat
The best way to treat muscle spasms is cold and hot therapy.
You can keep an ice pack on the affected area for 15 minutes to 20 minutes a couple of times a day.
Wrap a thin cloth around to prevent ice from melting or else, you can use a heating pad. Keeping the heating pad on the affected area for the same duration can relieve the pain.
A muscle spasm occurs mainly due to the involuntary functioning of the muscle.
It happens to overstress particular muscle tissue. However, stretching the area affected by muscle spasms can help.
On top of that, it can improve blood flow, circulation, and nutrition flow. So, stretching is a great way to reduce muscle cramps. You can stretch your thighs, calves, back, and neck during warm-up.
#4: Mild Exercise
Stretching releases muscle tension. In a similar fashion, mild exercise can also relax your muscle mass. Particularly, it is effective for muscle mass experiencing frequent spasms.
It can be of great help to those experiencing frequent leg cramps at night.
They can try the following mild exercise to get rid of muscle spasms:
- Jogging in a place
- Walking up and down the stairs
- Cycling on stationary bike e
- Row machine
- Bouncing on a trampoline
These exercises are for a short duration. You need to keep your pace light. Certainly, moderate and intense workouts can affect your sleep pattern. So, stick to the rules.
One of the key causes of muscle cramps is dehydration.
When you work out, your body loses water at a rapid pace. With water in form of sweat, you even lose electrolytes necessary for body process. Eventually, this double inadequacy triggers a spasm.You need to drink sufficient water daily. You can even drink electrolyte-infused water. Or, you can drink juices, smoothies, or other beverages.
Hyperventilation is a type of breathing practice, where you have to breathe faster and harder than normal.
This is effective for treating muscle spasms. However, for anxiety patients, it may aggravate the feeling of panic. So, avoid.
A group of researchers found the impact of hyperventilation on participants with workout-trigged cramps. They found hyperventilating at 20 to 30 breaths per minute effective to relieve muscle cramps.
#7: Topical Creams
Some over-the-counter anti-inflammatory and pain-relieving topical creams can work. They contain ingredients like camphor, lidocaine, or menthol.
Applying them to muscle mass can provide a soothing effect and relaxes your muscle tissue.
Moreover, emollient gel prepared from celery seed and Curcuma longa (turmeric) is effective. They ease the muscle cramp pain while reducing inflammation.
#8: Oral Remedies
Sometimes your muscles need more than a massage and topical creams to get rid of muscle cramps.
That is to say, you need to provide certain nutrients to your body via supplements or foods to reduce the painful muscle cramps.
- Nonsteroidal Anti-Inflammatory Drugs (NSAIDs). Over-the-counter (OTC) NSAIDs lessen inflammation and pain.
- Pickle Juice. A tablespoon of pickles juice can relax muscle cramps for a minute. This happens due to electrolyte content.
- Salt Tablets, Vitamin B-12, and Magnesium Supplements: The medicines are effective for treating muscle spasms.
- Natural Muscle Relaxers. Chamomile tea and capsaicin act like natural muscle relaxers.
Notably, as published in Maternal and Child Nutrition, oral supplementation of magnesium can improve the frequency and intensity of pregnancy-induced leg cramps.
As per the results of the study, there was a significant reduction of 50% in cramp frequency and intensity among the magnesium group in comparison to the placebo group.
You can use the above-mentioned non-prescriptive remedies to get rid of muscle cramps.
#9: Prescription Medication
Some prescriptive pills can relieve your spasm apart from non-prescriptive medicine. They work as a major muscle relaxant or even pain-relieving supplement. Of course, you can have them for immediate relief.
However, the supplements are applicable for folks with extremely frequent muscle spasm, which gets untreated. Now, you know how to stop leg cramps immediately but use it carefully.
You can’t follow every natural way to get rid of muscle cramps. However, you can imbibe a few tips mentioned above. For instance, stretching and mild workouts are best to do daily. In terms of medication, you need to be a bit careful.
Also, you can also do hyperventilation for a quick difference. It’s now time to know foods that help with muscle cramps. Let’s begin.
9 Best Foods that Helps with Muscle Cramps
The best natural way to get rid of muscle cramps is to pay attention to your diet.
While you need to avoid certain foods that cause leg cramps, you also need to include some to get rid of the same. Of course, the nutrient profile is effective for treating muscle cramps.
Including a high quantity of vitamins, minerals, and electrolytes via foods can make a long-term difference.
Here’s the list of the best foods to prevent muscle cramps.
Bananas are rich in potassium. On top of that, they even contain a good quantity of magnesium and calcium.
The minerals and vitamins for muscle cramps and spasms are highly effective. You need to have foods with these nutrients to get rid of muscle spasms.
#2. Beans and Lentils
Even legumes are full of magnesium. Surprisingly, a bowl of cooked lentils contains almost 71 mg of magnesium.
Moreover, a cup of black bean comprises 120 mg of magnesium. On top of that, beans and lentils contain fibers as well. It can also help resolve cramps.
#3. AvocadoA medium-sized avocado contains almost 975 mg of potassium. Indeed, it is twice the quantity of sweet potato or banana.
Potassium induces muscle function while benefiting your cardiac health. The next time you much over a sandwich, don’t forget to add avocado to it.
#4. Green Leafy Veggies
Dark green leafy vegetables contain a high quantity of calcium and magnesium. Certainly, you can add kale, spinach, and broccoli to your plate.
They can help reduce your muscle cramp. Particularly, they are effective for menstruation cramps as well.
#5. Nuts and Seeds
Nuts are also rich in magnesium. As mentioned, the mineral is effective for preventing muscle cramps. An ounce of toasted sunflower seeds offers almost 37mg of magnesium.
Moreover, 1 ounce of roasted almonds offers around 80mg of magnesium. Other nuts and seeds are likewise great sources of calcium and magnesium.
When it comes to cramps, you need to keep yourself hydrated. Of course, watermelons are 90% water.
They also contain potassium, other minerals, and electrolytes. Indeed, it has a promising nutritional profile to get rid of muscle cramps.
Melons have a high quantity of potassium. On top of that, it contains impressive quantities of calcium, magnesium, sodium, and water.
Electrolytes and water can flush out during a workout with sweat making you dehydrated and resulting in cramps. However, melons in your diet can prevent the problem
Low blood circulation can also trigger muscle spasms. Oily fish like salmon can help relieve muscle cramps. They contain a high amount of potassium, sodium, and other minerals.
Of course, adding salmon to your diet can advance your health. Instead, you can try sardines and even trout fish.
#9. Sweet Potatoes
Sweet potatoes are powerhouses of potassium, magnesium, and calcium. The best food for muscle cramps contains 6 times the calcium of bananas.
Even regular potatoes and pumpkins provide similar nutritional value. They also contain sufficient water, which is good for hydration.
These were some best foods to prevent muscle cramps in the first place. If you suffer from frequent muscle cramps, you need to make dietary changes.
In the beginning, you should focus on eating one meal containing the best muscle cramps food.
Later on, try to include one food for muscle cramps in every meal. Apart from foods, there are other natural ways to get rid of muscle cramps.
6 Best Drinks to Prevent Muscle Cramps
One of the significant reasons behind muscle cramps is dehydration.
During workouts, you tend to lose water and electrolytes. It can impair muscle function causing cramps, pain, and even inflammation.
Of course, the best drinks to prevent muscle cramps can help. They contain water, electrolyte, and minerals to fight off muscle cramps.
Here’s the list of best drinks for muscle cramps.
Milk is a powerhouse of nutrients. It comprises electrolytes like potassium, calcium, and sodium, which are necessary for hydration.
On top of that, it even offers protein, which promotes muscle growth post-workout. Most importantly, it can prevent muscle spasms.
#2. Tomato Juice
Tomatoes contain potassium and water. 1 cup of tomato juice offers almost 15% of the daily potassium requirement.
Moreover, the water content even helps in hydration, which can stop muscle cramps as well.
#3. Orange Juice
Even a glass of orange juice is good for hydration. It contains almost 500mg of potassium per cup.
On top of that, this best drink for muscle cramps offers 27mg of magnesium and calcium. You can even opt for the mineral-fortified version for further benefits.
#4. Drink Water
When it comes to hydration, nothing can beat water. Females should have at least 11.5 cups of water a day, whereas males should have 15.5 cups of water daily.
Apart from that, various fruits and veggies offer water as well. You can have sugary electrolyte drinks and beverages. Or, you can try its natural alternatives like coconut water.
#5. Pickle Juice
Electrolyte imbalance can result in muscle cramps. Pickle juice can help stop them. They contain an amazing quantity of water and sodium.
This can quickly balance your electrolytes to relieve muscle cramps naturally. What gets rid of muscle cramps fast? A cup of pickle juice.
#6. Coconut Water
For a quick way to rehydrate and refill your electrolyte stores, try coconut water. They are the best source of electrolytes, potassium, calcium, sodium, magnesium, and phosphorus.
Certainly, the amazing nutritional profile fights off muscle cramps effectively.
These drinks are the finest way to prevent muscle cramps naturally post-workout.
You can easily prepare the best drink to prevent muscle cramps. If you are busy, you can easily find their packed form for an inexpensive price.
Now that we’ve already discussed the foods and drinks, there is one more way to avoid and prevent the cramping of muscles. We are talking about supplementation.
Often athletes and bodybuilders complain about intense muscle cramps. During such times, they often go for a quick solution that includes some of the best supplements for muscle cramps.
What Supplements Help Muscle Cramps?
If you have noticed, there is one thing that’s common in most foods and drinks i.e. nutrients. Primarily magnesium and zinc are two of the most effective nutrients to get ease your muscle cramps.
You can get these via foods, drinks, and supplements.
Surprisingly, almost 75% of Americans don’t meet their RDA of magnesium. In fact, as per reports, the most common reason behind muscle cramps is magnesium deficiency.
Further, in many reports, magnesium supplementation showed effective results in reducing muscle cramps.
Case Report 1
A 17-year-old military recruit present in the sick parade complained about aching muscles and thighs. He also experienced generalized tenderness in his skeletal muscles.
After receiving 3 g of magnesium sulfate 50% weight-to-volume ratio in 500mL N saline followed by s infusion of 5 g of magnesium sulfate in a total of 1500mL N saline, there was a significant change. Within 48 hours he had fewer muscle pains and after 4 days, he was completely pain-free.
Case Report 2
An 81-year-old who complained about severe abdominal cramps when treated with 2000mL N saline over 24 hours was completely pain-free the third day.
Magnesium is an important element the deficiency of which can induce cramps and supplementation of which can treat the same.
Hence, taking magnesium-rich supplements can be of great help in keeping those painful cramps at bay.
If you want immediate results, you can try MediCramp.
Try the Best Solution for Muscle Cramps
It uses simple biology to treat painful and irritating muscle cramps. MediCramp feeds the body what it needs.
The USP of this product is magnesium citrate. MediCramp provides you with almost 300mg of high-quality elemental magnesium.
Magnesium alone can provide relief with:
- Muscle twitches and cramps
- Muscle Fatigue and Weakness
- Restless sleep
- Heightened anxiety
On top of that, it even offers a wide variety of nutrients which includes Vitamin B complex, Zinc, and Bioperine.
With clinically backed ingredients in the right quantity, MediCramp appears to be the long-term solution for your muscle cramps.
Further, with nutrients in the right amount, your muscle tissue relaxes and contracts naturally without any pause. This prevents muscle strain and obstruction. Eventually, you encounter minimum muscle cramps to zero.
Certainly, with such an impressive nutritional value, you are likely to get rid of cramps. MediCramp is specifically formulated to put a long end to your muscle cramps.
Muscle cramps are certainly harmless but they are painful for sure.
There are various ways to get rid of muscle cramps naturally. You can try them depending upon the severity and the urgency.
The entire discussion on natural ways to get rid of muscle cramps end here. At last, let’s jot down the important points.
Muscle cramps can occur due to multiple reasons. The common issue is overuse of muscle, nutrient deficiency, or dehydration. In some cases, there may be an underlying condition. Some are more at risk to get frequent muscle cramps.
So, what is the home remedy for muscle cramps? There are many solutions to prevent the problem. You can try natural ways to get rid of muscle cramps.
Or, you can opt for dietary changes and add some drinks to your diet. Instead, you can try out all three options.
Here’s a rundown on how to prevent muscle cramps.
- Try massage and cold and heat therapy
- Stretching and mild exercises
- Medications: non-prescriptive, prescriptive, and topical creams
- Add mineral and electrolyte-rich food to your diet
- Add drinks with electrolytes and minerals
- Try natural muscle cramp supplements
Apart from these, you need to avoid the major triggers causing muscle cramps in the first place.
Of course, if you continue to overuse your muscle tissues without inadequate nutrients in your diet, your muscle cramps can worsen.
The key is to maintain a healthy lifestyle that benefits your muscle spasm problem. Of course, imbibing the mentioned tips in your daily habit can benefit you.
If you have been dealing with muscle cramps try these natural remedies and do share your experience with us in the comment section.