Muscle cramps can be extremely painful, so it’s important to know about some quick and natural ways to relieve them – especially if you suffer from them frequently.
In today’s article, you’ll find out about some effective solutions for these painful and sudden spasms.
This annoyance is far more common than you might think, affecting one out of every two people over the age of 60 on a regular basis. Many people of all ages have sporadic bouts with muscle cramps.
A muscle cramp is initiated when a nerve is irritated, which causes the muscle to contract spontaneously. That involuntary contraction can last a few seconds or even minutes.You can suffer from a muscle cramp anywhere in your body, but the most common areas are the calves, thighs, feet, and hands.
If you’re experiencing chronic muscle cramping, it could be caused by a variety of different factors:
- Mineral deficiencies – especially potassium, magnesium, iron, and calcium
- Vitamin E deficiency
- Excessive fluid loss or dehydration (caused by sweating, diarrhea, etc.)
- Diseases like arthritis, arteriosclerosis, or fibromyalgia
- Taking diuretic medications
Sporadic muscle cramps, on the other hand, are usually caused by:
- Lack of stretching before or after exercise
- Unusual movements
- Exposure to cold temperatures
We recommend you read: How to prevent cramps
Muscle cramps are caused by a contraction of the tissue so the first step is to try to stretch it out. If your cramp is in your calf, for example, fully extend your leg, straighten your foot, and aiming your toes upward try to push your heel farther away from your hip.
If your cramp is in your toes, on the other hand, hold them with your hand and try to stretch each one individually.
You can use a little vegetable oil (olive, sunflower, sesame, coconut, or almond) to massage the area with a cramp and put some pressure on it. It’s essential to massage in the opposite direction of the pain.
The most important thing is to generate a little localized heat and facilitate recovery as quickly as possible.
Another way of applying heat to the area quickly is to use a heating pad. Try to stretch the muscle while applying heat and then begin a massage once it’s warmed up.
Anything that can be heated is a good option if you don’t have a heating option. Some people choose hot water bottles, for example.
Rosemary extractRosemary extract is a timeless remedy for an oil free massage. It fights inflammation and promotes instant circulation, so it’s always a good solution to have on hand when you’re struck by a cramp.
Another advantage is that it’s very affordable to purchase prepared, or you can make it yourself by following these simple steps:
- You’ll need a glass container with a tight lid.
- Fill the container with fresh sprigs of rosemary. The best time is when the plant is flowering.
- Add rubbing alcohol to cover the rosemary (available at any pharmacy or grocery store).
- Close the container tightly and let it sit for 15 days in a cool, dark place.
- Shake it a bit every day.
- After the 15 days have passed, strain off the liquid and store it in a dark glass container that’s tightly sealed.
See also: Uses of rosemary oil you don’t know
How can you prevent muscle cramps?
If you’re suffering from cramps at least once a week you should try to prevent them using natural remedies – and remember, this could be a symptom of some other imbalance in your body.
- The first step is to increase your consumption of foods that are rich in magnesium and potassium, two minerals that are found in fruits and vegetables like tomatoes and bananas. Pure cocoa is also an excellent food for cramps.
- Start eating a salad each day that has nuts and sprouted seeds, which will give you lots of vitamins and minerals.
- If your cramps are very persistent you can try taking a magnesium supplement.
- For leg cramps, make sure you get cold water on the area during your showers.
- Viburnum extract is another very effective way to prevent cramping.