6 Easy Ways to Deal with Muscle Spasm
Picture this; you get out of bed in the morning feeling like your usual self. You take a deep breath, stretch yourself and believe it's going to be another great day. But during the day, the muscles in your thighs and lower legs begin to feel tired. This might seem quite normal at first. However, you soon notice they start to cramp and twitch as well.
At times, this occurs in the muscles of your back, feet, hands, or too. These cramps are commonly called muscle spasms or muscle cramps. They may be just a few seconds or as long as 15 minutes. If this problem becomes chronic, you may need to consult a medical practitioner.
But like most people who experience these cramps once in a while, how do you prevent these symptoms from hindering your gym time, work, or daily life?
You first need to understand the cause.
What Causes Muscle Spasms
During muscle spasms, the muscles tighten and contract painfully. The cause of these involuntary twitches is idiopathic. This means experts don't know the exact cause of these unpredictable cramps. However, some believe a variety of factors cause it, such as the following:
-Lack of stretching
-Excessive high-intensity exercise
-Low levels of electrolytes in muscles
-Discharge of involuntary nerves pulses
-Exercising in high temperature
-Bloody supply obstructions
Apart from these, some possible origins of nighttime leg cramps are:
-Overworking the leg muscles
-Improper sitting posture
-Prolonged sitting at a time
-Working or standing too long on concrete floors
Some people like to deal with the symptoms of muscle spasms like they do muscular pain after a long day. While some pharmaceutical muscle pain medications also remedy these conditions, you can add the following six routines for quick relief.
You can focus on the area where you experience muscle spasms by stretching it regularly, especially when the symptoms begin. Some of the stretches you perform for the thigh, neck, and calf muscles include:
-Stand and maintain a good balance by holding on to a chair
-Bend and stretch one leg backward from your hip down to your knee and feet
-Keep this leg bent at the knee while in that position
-Grab your ankle backward with your hand and pull your foot as close as possible to the buttock
-Then repeat for the other leg
-While standing or sitting, roll your shoulders up, back, down, and forward to the neck muscles.
-Repeat at least ten time
-Repeat in the opposite direction
-Lie down and pull your toes backward towards your shin
-Maintain this position for few seconds and repeat
Drink a lot of water whenever you notice the symptoms of muscle spasms. Keeping the body hydrated, particularly during physical training, workout, and high temperature will ensure the muscles don't cramp. The water required by your body will differ depending on your unique biology, lifestyle, activities, and immediate surroundings.
But according to the Food and Nutrition Board's 2004 release on general guidelines on daily hydration, about 20% of the water consumed each day can come from food. The remaining 80% will be in the form of beverages and, of course, plain water. For athletes, electrolytes are also equally important.
One of the best treatment plans you can put together for your muscle-skeletal system is quality and frequent massage. Indeed, its benefits far exceed muscle spasms. But you don't have to take up regular massages if you're not interested. Use your hands to massage the affected area, or use a massage roller instead of your bare hands. On the other hand, some types of bras can also cause or lower the pain in your upper back.
If you choose to do the massage yourself, here are some simple steps you can follow:
-Rub the affected muscle gently, starting in slow circular motions
-If the spasms persist, pinch the cramping area hard and hold for a couple of minutes.
At times, having some else do this for you will help, especially if it's on your back or neck.
About 60% of adults will experience leg cramps at night. For some, engaging in light exercises before going to bed can help overcome the symptom. If you find yourself among the people who feel leg cramps at night, some of these mild exercises are worth giving a try:
-Using a trampoline to bounce up and down
-Jogging in place
-Putting in a few minutes of work on the rowing machine
-Using the stairs for a few minutes, up, down, and repeat
-A slow and short ride on the stationary bike
Remember that vigorous or moderate exercise before sleep has downsides, so mild exercise is better before bed.
Anti-inflammatory And Pain Alleviating Topical Creams
You may also purchase over-the-counter painkillers for muscle cramps. The products that are effective for this condition contain lidocaine, menthol, or camphor. Apart from these, several topical creams are made from anti-inflammatory ingredients like turmeric and CBD that could effectively reduce the inflammation and pain associated with muscle spasms.
Even some alternatives like the safest CBD vape liquids can come in handy. However, you will have to do your due diligence and carefully research these products to ensure you buy a high-quality one that gives the desired results.
Heat or Ice
Another highly effective method for dealing with muscle pain and spasms is cold or hot therapy. When the cramp persists, you can firmly press an ice pack on the area for about 15 or 20 minutes at a go. If necessary, you can do it three times a day for relief. But remember to cover the ice with a thin cloth or towel to avoid direct contact with your skin.
If you have a heating pad, applying it to the muscle can also serve you well. Like the ice, you want to keep it in place for 15 to 20 minutes, followed by ice. That's because heat can aggravate inflammation.
Evidence surrounding the effectiveness of treatments for preventing muscle spasms is uncertain, to say the least. But if you're usually in good health but experience these spasms from time to time, it's recommended to hydrate yourself, eat healthily, and stretch regularly. Also, recent research involving runners showed that wearing compression stockings or Kinesio tape could prove helpful in preventing leg spasms.
Furthermore, keeping track of the specific time the contractions begin can help determine if any particular activity is responsible for triggering it. This way, you can change your activities accordingly. Overall, muscle cramps are benign and short-lived. These six tips should do the trick.