Hi there viewers! Have you ever experienced excruciating pain
in your legs while sleeping? Muscle cramps come without a warning. They can strike you immediately
after intense physical activity or while sleeping. The uncontrolled tightening of muscles can make
you feel helpless. If you are frequently plagued by muscle cramps then this video is just for you.
Today we'll be discussing how you can easily stop those pesky muscle cramps. What supplements help?
What should you eat and drink? Does changing shoes help? We’re discussing all that and more.
(pause) But first what causes muscle cramps?
Tightening of muscles while exercising is the most common reason for muscle cramps.
You can move the muscles of your hands and legs voluntarily. But when muscle activity
goes beyond your control they start contracting involuntarily. Uncomfortable twitches can range
from mild to severe intensity. The muscle will feel hard and sometimes can appear distorted.
This leads to pain until the muscle relaxes completely. Muscle cramps can last anywhere
from a few seconds to a few minutes and can keep reoccurring before they go away.
Other triggers like muscle injuries, loss of excess fluid from the body,
and remaining in the same position for a prolonged time can also cause spasms.
Certain medical conditions like nerve compression, low thyroid levels,
kidney failure, pregnancy, and poor metabolism can also cause cramps.
The medical world refers to muscle cramp as a Charley horse. Spasms can target a
group of muscles or individual muscles. But they are generally seen in calves,
feet, hands, thighs, abdomen, and arms.
The leg cramps that typically happen during the night when you are asleep are called nocturnal leg
cramps. Older people are more prone to them but it may happen to young adults as well.
There is no magic cure to get relief from muscle spasms instantly. But there are a few things
that can be done to avoid the actual episode. Want to know about them? Then stick around.
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Start by staying hydrated.
Dehydration can easily be missed. Just pay a little extra attention to your body.
Do you see dry lips, dark urine, low energy levels, headaches, and bad breath along with
frequent muscle cramps? Then your body needs an extra does of H2O. Water helps
every cell in your body to function optimally. Electrolytes like sodium, potassium, magnesium,
and chloride are essential for muscle activity. Water is a rich source of all these electrolytes.
When you are dehydrated your muscles do not get their daily dose of electrolytes and go into a
state of spasm. That is why it is important to manage your hydration throughout the day.
If you are involved in rigorous physical activity, especially in hot weather
it will increase your body temperature. Too much sweating can lead to fluid loss.
Severe cases of vomiting and diarrhea are the culprits of fluid loss too.
Sip on ORS to level up your electrolytes. This is a proven remedy for mild to moderate dehydration.
Aim at drinking 8 glasses of water every day. The daily recommended
amount of water may vary depending on your body weight, type of physical activity,
and surrounding temperature. But roughly stays at about 2 liters per day.
Bored of drinking the same regular water? Then try coconut water. It's flavourful and
jam-packed with electrolytes. Drinking is crucial but monitoring what you drink is
more important. Cut back on caffeine-rich foods. This might not just be limited to
your morning cup of coffee but your teas, chocolates, and a few carbonated drinks.
Caffeine is a known dehydrating agent and can rob your body of much-needed water.
Alcohol is yet another dehydrator. Is a weekend party approaching soon? Then scale
back on alcohol too. You can have one glass of water in between two drinks and stay hydrated.
This will help you to minimize the hangover and prevent a sudden drop in electrolytes.
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Next, eat nutrient-dense foods.
A few fruits and vegetables are naturally loaded with more water.
Ever seen athletes grabbing bananas during a break? This is because sports events put their
muscles under tremendous stress. Bananas are loaded with potassium, magnesium, and calcium.
These electrolytes from food can relieve nasty cramps. You can pack one banana in
your gym bag and have it as a pre or post-workout snack. In any case, it will help your muscles.
Add avocados to your menu. This creamy fruit can be the best addition to your
breakfast. Top your toast with mashed avocado and experience relief from frequent cramping.
They are rich in electrolytes that are critical for muscle contractions.
How about snacking on watermelon? This summer fruit has almost 92% water and is exceptional
at hydrating. Watermelon juice can not only quench your thirst but can amplify your muscle function.
It is a storehouse of magnesium, potassium, and other minerals beneficial for your muscle cells.
Magnesium and potassium are also found in other favorite
foods. We’re talking about sweet potatoes. Orange, yellow, white,
and purple varieties have a powerful combination of antioxidants, vitamins, and minerals.
You can have them with or without their skin and ensure your muscles never lose their minerals.
Fermented foods like yogurt, pickles, kimchi,
and sauerkraut are also rich in minerals. They will help you prevent muscle complications.
Just see that you don’t go overboard as a few of these foods may contain high sodium.
Eat lots of fatty fish like salmon and sardines to avoid muscle pain. Remember to
eat green vegetables to optimize your blood flow. Strawberries, grapes, apples, oranges, tomatoes,
mangoes, papayas, berries, and bell peppers also can bring a plethora of benefits to your muscles.
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Moving along never skip stretching.
Warm-up and recovery stretching is as important as the actual workout.
They actually help you to push harder and lift more. Stretching will also improve
your flexibility and reduce muscle fatigue while improving your range of motion during exercising.
If you have sensitive muscles, try focusing on special stretches for the back,
abdomen, hips, and legs. It will enhance blood circulation and tone
the muscles as well. Hold every pose for 30 to 60 seconds or until you feel comfortable.
Doing HIIT and weight training every day can increase the wear and tear of your body.
Reserve a day for stretching and yoga. It does not matter whether you’re stretching
right after waking up or before sleeping, the bottom line remains to stay flexible and active.
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Try relaxing massages.
Who doesn't love a day at the spa? It's a great stress buster.
Deep tissue massage helps to get rid of physical pain and lingering muscle cramps.
It's a therapeutic technique that calms down irritated muscles by applying gentle pressure.
Physical therapists can provide tailored treatment for your specific needs. You can
also massage your legs with a foam roller after a tiring leg workout.
Studies have shown massaging by foam roller reduces the delayed onset of muscle soreness
or DOMS. So don't forget to take out time for yourself and unwind with a relaxing massage.
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Moving along - a hot or cold shower is also pretty powerful.
Do you enjoy warm showers? The steaming hot water has many touted benefits.
If you have trouble falling asleep due to muscle pain then it will calm your nerves,
relax your muscles and help you to fall asleep. Warm baths and hot tubs can have a soothing
effect on your body by relieving respiratory symptoms and skin blemishes. Muscle stiffness
in the knees, ankles, and shoulders can be improved by adding Epsom bath salts too.
Alternately, you can use heating pads to experience endless muscle benefits.
Heat application works well in case of pain. But if the pain is accompanied
by inflammation then stick to cold water showers.
Athletes and heavyweight lifters often take ice baths to lower muscle inflammation.
Cold and hot showers have their share of benefits. Stick to what you need the most.
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Supplements are worth considering.
Now let's take a look at your medicine cabinet. Is it loaded with painkillers
and muscle relaxants? Having supplements to avoid muscle
cramps is better than having to pop pain medication later on. But before you pick
up some over-the-counter supplements make it a point to talk to your doctor first.
Magnesium deficiency can be unpleasant. Many people suffering from it are not even aware of
it. Low energy levels, insomnia, poor bone health, muscle pain, and stress on the central nervous
system are all symptoms of magnesium deficiency. Having magnesium can help you get rid of them.
Are you getting enough sunlight? Stepping out in the sun can reduce vitamin D deficiency.
This vitamin is necessary for maintaining muscle mass and preventing muscle weakness.
If you do not get enough time to soak in adequate sunlight then a vitamin D
supplement is your solution. Not only does it strengthen
your muscles but also strengthens your skeletal system and boosts immunity.
Keep a stash of B vitamins handy. They can bring a ton of benefits to your body. This is a supplement
worth buying. If you have Vitamin B1 deficiency you may experience aching and cramping in the
calves. You can get the best muscles of all time by having regular B complex supplements.
Studies have shown this supplement to reduce nocturnal leg cramping. But remember supplements
should in no way be a replacement for a healthy diet. They just help to get rid of deficiencies.
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Lastly, wear the right shoes.
There are specific shoes designed for sports like football, cycling, and running. Even
walking shoes are designed differently. They have to be lightweight and have extra shock absorption.
If your foot is supported poorly during physical activity then it can lead to joint pain, stress on
the muscles of the lower legs, and even injuries. A pro tip is to go shoe shopping after your
daily workout. This will help you to immediately gauge the comfort of any footwear. Get help from
a podiatrist or a physiotherapist for problems related to your footwear and reduce your cramps.
Proteins are the building blocks of your muscles. You will be able to
see the desired results of your workout only with a protein-rich diet. Want to know more?
Let's keep the conversation going with a couple of more protein-related videos, shall we?
Watch 20 foods high in protein that you should be eating or
24 high protein foods that you should eat regularly.
Go ahead click one or better yet watch both and learn more about which proteins you should be
adding to your diet. Do you get muscle cramps frequently? Let us know in the comments below.