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We’ve probably all experienced this: a sudden sharp pain in the calf or a hamstring that makes us gasp for breath. Known as a Charlie horse, this is when a muscle, usually in the leg, suddenly shrinks and tightens rock-hard. This often occurs after a long or intense workout, especially in hot weather, but cramps can also come out from anywhere.
They may be brought on by dehydration, fatigue, exaggeration, or electrolyte deficiency, which cause nerves to misfire; They usually disappear within 15 minutes, become more prevalent with age, and are more common in women than men. If a spasm lasts longer than 30 minutes, call your doctor, as it may be a sign of a more serious problem such as a narrowed artery or neurological condition, says sports medicine physician Bryant Walrod of the Ohio States Wexner. hospital.
To help keep the muscles calm and reduce pain at bay, try these steps.
How to prevent muscle spasms
बढ़ावा Boost your fitness.
We lose muscle and mass in our early 30s, which contributes to fatigue and exaggeration – major cramping triggers. “Routinely active muscles have a habit of contraction and reduce cramps,” says Matthew Mattawa, head of sports medicine at Orthopedics, Washington University in St. Louis.
Start with moderate activity to avoid overdoing it, and stretch before and after; This increases blood flow and lengthens muscle fibers thus reducing the chances of them involuntarily tightening.
Minerals Get your minerals.
Load onto fruits and vegetables enriched with electrolyte minerals such as sodium, magnesium, and potassium, which help spark electrical signals that control muscle function. Dr. “Most people can take all electrolytes in a healthy diet,” says Matwa, who picks the top food: leafy greens, bananas, and black beans.
Fluid helps muscles relax and contract, so keep a lot of water down throughout the day, especially in hot weather when sweating destroys body fluids and electrolyte stores. Be sure to work an hour before, during and outside to rehydrate.
How to get relief from muscle spasms
Muscles work those muscles.
Gently massage and stretch a tight muscle to help relax it. “Try to contract the muscle group as opposed to cramps; Dr. Matwa says that it uses the body’s normal reflex to ‘shut down’ a muscle that does the opposite function. For example, in front of the thigh Narrowing of the IV muscle in part of the back can provide relief from hamstring muscle spasms.
गर्मी Apply heat or ice.
A warm towel or a heating pad can help calm the sac by increasing blood flow. If cramps occur after the pain, ice can help reduce inflammation and ease discomfort.
प्रबंधन Manage your meds.
High blood pressure, high cholesterol, and muscle cramps for asthma can be side effects of some medications. Ask your doctor about a low dose or a different medicine that does not cause muscle cramps.
This article originally appeared in the September 2020 issue Prevention.
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