Switch to हिंदी

Health, Fitness, Beauty & Diet | Pregnancy & Parenting | Diseases & Home Remedies | TheHealthSite.com

Health, Fitness, Beauty & Diet | Pregnancy & Parenting | Diseases & Home Remedies | TheHealthSite.com

हिंदी
  • Health A-Z
  • Diabetes
  • Diseases
    • Type 1 Diabetes
    • Type 2 Diabetes
    • Cancer
    • Heart Attack
    • Pneumonia
    • Diseases A-Z
  • Diet & Fitness
    • Weight Management
    • Exercise & Body Building
    • Diet & Recipes
    • Yoga
  • Coronavirus
  • News
  • Pregnancy
    • Conceiving
    • Infertility
    • Labour & Delivery
    • Pregnancy week-by-week
    • Breastfeeding
    • Baby Names
  • Beauty
    • Skin
    • Hair
    • Grooming
  • Photos
  • Videos
Home / Fitness / 6 tips to beat muscle cramps

6 tips to beat muscle cramps

The following nutritional tips along with exercises and muscle conditioning will help to resolve the muscle cramp mystery.

By: Agencies   | | Updated: June 13, 2015 1:51 pm
Tags: Muscle cramps  Muscle pain  Quick Tips  

Muscle crampsUnpredictable muscle cramps are somewhat mysterious and so cause fear as well as pain.  They are most likely related to overexertion, but fluid loss, in adequate conditioning of the muscles, electrolyte imbalance and nutrient deficiencies may be other predisposing factors. Relief often can be found with massage, stretching. The following nutritional tips along with exercises and muscle conditioning will help to resolve the muscle cramp mystery. Also Read - Foods that can make muscle and joint pain worse in winter

Drink more water Also Read - Winter workout tips: Why your muscles and joints hurt more in cold weather?



Cramps often occur when we have not had enough fluids or there is much loss due to heat and humid weather. The solution is simple: drink more than enough fluids especially before, during and after exercise. Always drink enough fluids daily so that the urine is clear coloured and copious — two indications the body is in water balance. During hard exercise, you should drink as much as fluids with electrolytes possible. A litre of water with some 2-3 teaspoon sugar, 1/2 teaspoon salt and lemon juice is an excellent homemade electrolyte fluid. Avoid sweetened beverages, soft drinks and alcohol as they tend to have a dehydrating effect. Also Read - Bananas are a wonderful remedy for muscle pain: Did you know this before?

Load up on calcium and magnesium 

Calcium and magnesium play an essential role in muscle contractions. Low blood levels of either calcium or magnesium directly increase the excitability of both the nerve endings and the muscles they stimulate. This may be a predisposing factor for the spontaneous true cramps experienced by many older adults and athletes. Milk, curds, paneer, leafy vegetables make good calcium sources whereas whole grains, pulses, leafy vegetables, sea food are excellent magnesium sources.

Eat more potassium-rich food

Electrolyte imbalance, such as lack of potassium, may play a role in muscle cramps and muscle weakness. This can be ruled out by eating potassium-rich foods daily, focusing on fruits and vegetables. A daily potassium-rich diet is a health-protective choice. Some potassium-rich foods include potatoes, tomatoes, leafy vegetable, oranges, lemon, coconut water, lemon, bananas and raisins.

Don’t cut out the salt

Many health-conscious people restrict their salt intake, to avoid high blood pressure. However, if they are losing significant sodium through sweat, they may be putting themselves at risk at a sodium imbalance that could contribute to cramps. Do not have a self-imposed, sodium-restricted diet. Common complains about fatigue and lethargy in addition to cramps, may be because of too little salt into our daily diet

Get a cold or hot massage

You may also undo a cramp with ice. Ice is both a pain reliever and an anti-inflammatory. Try massaging the area with ice for no more than 10 minutes or until the area is bright red, which indicates that blood cells have returned to heat the cramped muscle. If ice is too uncomfortable, try heat. Heat improves superficial blood circulation and makes muscles more flexible, so some people find that heat is more soothing for muscle cramps than ice. Try a heating pad for not more than 10 minutes at a time or even a warm shower or bath. Make sure to lightly massage the muscle with your hands following ice or heat.

Do enough stretching 

Stretching of the major muscles of the lower limbs for at least 5 to 10 minutes during warm-up and cool-down periods can help prevent cramps. Other recommendations include minimising running hills and stairs, undergoing a biomechanical evaluation of your exercise technique.  Also read: 

  • 7 tips to protect your joints while running
  • Warming up and cooling down – ignore them at your own peril
  • Do you have the right form and posture during weight training at the gym?
  • Stretching exercises to improve flexibility

For more articles on diet & fitness, visit our diet & fitness section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

Source: DNAsyndicationdna-syndication-logo1

 

Published : April 7, 2014 2:15 pm | Updated:June 13, 2015 1:51 pm
Read Disclaimer

Monkeys who consume lesser calories live longer -- should humans follow suit?

Monkeys who consume lesser calories live longer -- should humans follow suit?

Table salt VS Rock salt – which is better for your health?

Table salt VS Rock salt – which is better for your health?

Please Wait. Article Loading ....

Coronavirus Updates

Coronavirus Updates

Stay Informed, Be Safe

  • Don’t expect to get rid of coronavirus by 2021: WHO warns of continued Covid-19 transmission
  • Planning for a trip? In-flight spread of coronavirus possible during long-haul travel, says study
  • Recovered from Covid-19? Your immune system may fight coronavirus variants
  • To vaccinate or not? Medical expert clears the air around Covid-19 vaccines
  • Coronavirus vaccine: This nasal spray can block the virus for upto 2 days

Health Calculators

BMI Calculator
bmi Calculator
Ideal Body Weight
ideal body weight
Daily Calorie Intake
Daily calorie intake
Calories Burned
calories burned

Related Stories

Foods that can make muscle and joint pain worse in winter

Foods that can make muscle and joint pain worse in winter

Winter workout tips: Why your muscles and joints hurt more in cold weather?

Winter workout tips: Why your muscles and joints hurt more in cold weather?

Bananas are a wonderful remedy for muscle pain: Did you know this before?

Bananas are a wonderful remedy for muscle pain: Did you know this before?

5 home remedies and tips to combat winter-induced pain and joint stiffness

5 home remedies and tips to combat winter-induced pain and joint stiffness

How to treat knee pain: Easy tips and home remedies

How to treat knee pain: Easy tips and home remedies

Health News in Hindi

कोरोनावायरस, बैक्टीरिया से होगा बचाव, जब आजमाएंगे ये वर्षों पुराने दादी मां के 4 घरेलू नुस्खे, इम्यूनिटी भी होगी मजबूत

Holding Urine: पेशाब को रोककर रखने की आदत इन 5 गंभीर समस्याओं को दे सकती है जन्म

Diabetes Diet: डायबिटीज रोगियों के लिए 4 सुपरफूड्स, कंट्रोल करेंगे तेजी से ब्लड शुगर लेवल

Inflammatory Bowel Disease: इंफ्लेमेटरी बाउल डिजीज का लक्षण है पतली दस्त होना, बड़ी आंत में बन जाता है घाव

कोवैक्सीन हो या फिर कोविशील्ड! वैक्सीन लगवाने से पहले ये टिप्स कम करेंगे साइड-इफेक्ट का खतरा

Read All

Recent Posts

  • Don’t expect to get rid of coronavirus by 2021: WHO warns of continued Covid-19 transmission
  • Planning for a trip? In-flight spread of coronavirus possible during long-haul travel, says study
  • Beware! Air pollution can lead to irreversible blindness. Here’s how to stay safe
  • Lung cancer: Warning signs and symptoms you should never ignore
  • Beware! Obesity can lead to severe brain pressure disorder

About The health Site

TheHealthSite.com is India's largest health site with more than 40 lakh unique visitors per month. We focus on fitness, beauty, health, pregnancy and more.

Most popular health and wellness website in India in 2012 at the Website of the year awards.

health@corp.india.com
+91 – 22 – 6697 1234
Landline Phone number 91 – 22 – 2490 0302.

ZEE ENTERTAINMENT ENTERPRISES LTD, 18th floor, A-Wing, Marathon Futurex, N. M. Joshi Marg, Lower Parel, Mumbai, Maharashtra 400013.

Useful Links

  • Weight Loss
  • Keto Diet Tips
  • Skin Care Tips
  • Intermittent Fasting
  • Apple Cider Vinegar
  • Ashwagandha
  • Cancer
  • Pneumonia
  • Diarrhoea
  • Dengue
  • Typhoid
  • Tuberculosis
  • Chickenpox
  • Chikungunya
  • Depression
  • Hepatitis
  • Diabetes
  • Type 2 diabetes
  • Arthritis
  • Swine Flu
  • Baby Names
  • Cough and cold
  • Heart Attack
  • Breast Cancer
  • Ebola Virus
  • Dengue
  • Malaria
  • International Yoga Day
  • Hypotension
  • Heart Failure
  • Asthma
  • Brain Tumour
  • Celebrity Fitness
  • Goitre
  • HIV/AIDS

We respect your privacy

  • Disclaimer
  • Privacy Policy
  • Contact Us
  • Author Profiles

Copyright © 2021 Zee Entertainment Enterprises Limited. All rights reserved.