Muscle cramps are defined as the sudden and involuntary contractions and tightening of your muscles. Though generally harmless, the involuntary and unpredictable muscle spasms, and at times are painful, and can make it temporarily difficult for the affected muscles to function optimally. With areas of the body, like the back of the calf, back of the thigh, feet, hands, arms or abdomen, being some of the commonly affected muscle groups, you do not want the continuous, localized muscle contraction to affect your everyday activities. But if you do end up experiencing muscle cramps, being equipped with the knowledge of what causes them, how symptoms manifest and how to relieve them can help in pain management.
WHAT TO DO FOR MUSCLE CRAMPS
Generally, most muscle cramps tend to resolve after a few seconds or minutes. Even though there has been very limited research done to determine the best treatment option, there are a few home remedies and solutions that can help. Here is a list of what you can do to relieve muscle cramps:
1. STRETCH THE AREA
Research suggests that inconsistent stretching habits can make you more prone to exercise-associated muscle cramps. When you experience cramps you should stop whatever activity you are doing that might have triggered the cramp. Later, take the time to gently stretch the cramping muscle and hold the stretched position for a while, till the cramp stops. Stretching will help lengthen the cramping muscle and help relieve the pain of the muscle cramp.
2. USE HOT OR COLD COMPRESS
Hot or cold compress has always been the ultimate go-to solution to relieve cramped muscles. However, it’s essential to know what to apply as hot and cold compresses can have different effects on the muscles. When experiencing a severe cramp, using an ice pack for a few minutes can help the muscles relax. A cold compress reduces blood flow in the muscle, which ultimately minimizes pain and swelling. If you apply a hot compress, on the other hand, it will increase the blood flow to the sore area and the elasticity of the connective tissues.
3. TAKE ANTI-INFLAMMATORY MEDICATION
If home remedies just do not cut it anymore, taking some a medication helpful in controlling the muscle cramps is always an option. But do note that you’ll need to have these medications prescribed by a certified medical professional – never self-medicate.
4. APPLY TOPICAL PAIN RELIEVERS
You can also apply topical pain relievers to help ease your muscle cramps. A key ingredient you should look for in a topical pain reliever is menthol, which provides a cooling sensation is reported to act as a counterirritant to reduce pain. From pain relief rubs to muscle relief patches, there is a long list of options for you to choose from when it comes to finding the best cure for muscle cramps.
5. DRINK MORE ELECTROLYTES
Research has shown that people who drank electrolytes during and after exercise were less likely to experience muscle cramps. From this same study, what researchers found was that those who solely drink plain water before and after exercise are more prone to cramps. Electrolytes are essential minerals, like sodium, potassium, chloride and magnesium, which help in muscle function and enable the body to absorb water. When you experience muscle cramps, it may be a sign of an electrolyte imbalance. Do replenish your body with electrolytes when you workout to help prevent and relieve cramps. There are many electrolyte-rich drinks and supplements available for maintaining your body’s electrolyte balance.
6. SPORTS DRINKS WITH ADDED ELECTROLYTES
Sports drinks are formulated with electrolytes, like potassium, sodium, and manganese to promote hydration during workouts. Moreover, these electrolyte-rich beverages help replenish the body during or after physical activity to minimize muscle cramps. By opting for a sports drink during your workout, you may feel energized when engaging in fitness routines. Consider keeping a sports drink on hand during your next sweat session.
7. DRINK MILK
Milk contains a combination of calcium and carbohydrates, both of which can help reduce muscle soreness after an intense workout. Calcium is crucial for muscle contraction and relaxation. After a strenuous workout, your muscles might experience microscopic damage and inflammation. With this, calcium helps regulate the flow of muscle contractions, allowing your muscles to relax and recover more efficiently.
On the other hand, carbohydrates are an essential energy source for your body, especially during and after exercise. When you work out intensely, your body depletes its glycogen stores, which are the stored form of carbohydrates. Consuming carbohydrates post-workout replenishes these glycogen stores, providing your muscles with the energy they need for repair and growth. Incorporating milk into your diet can be a delicious and nutritious way to combat muscle cramps.
8. TAKE IN FOODS RICH IN POTASSIUM
Potassium-rich foods are essential for maintaining proper muscle function and preventing cramps. What you can do to help reduce muscle cramps is add the following to your meals:
- Watermelon: If you want something more refreshing, especially during the summer, watermelon can be a great electrolyte-rich alternative. It’s not only packed with vitamin C, which boosts your immune system, but it is also a good source of hydration and potassium. Its high water content helps keep you hydrated, while the potassium aids in muscle function.
- Salmon: Besides being a great source of omega-3 fatty acids, salmon also provides potassium for muscle health. It is also high in iron, which is a mineral that’s important in healthy blood cell production and blood flow. Healthy blood flow in the muscles can prevent muscle cramps.
- Avocado: Aside from providing the body with essential dietary fiber, an avocado provides two kinds of electrolytes, namely potassium and magnesium, which can help prevent muscle cramping.
- Greek Yogurt: Greek yogurt comes with many nutrients, including potassium, phosphorus, and calcium. Studies have shown that people who consumed greek yogurt during a training program saw improvements in strength, muscle thickness, and body composition.
- Apricot: Another great way to increase your potassium intake is by consuming apricots, as they are high in potassium. This means apricots can help your body in regulating muscle contractions and maintain fluid balance.
- Baked Potato with Skin: Potatoes are rich in potassium, and leaving the skin on provides even more of this essential mineral. According to USDA data, the flesh of an average-sized baked potato supplies 610 mg of potassium or 17 percent of the daily value. This means it can also contribute to enhanced muscle function.
THE COMMON CAUSES OF MUSCLE CRAMPS
The exact cause of muscle cramps is unknown. However, some researchers believe that inadequate stretching, overuse of your muscle, and muscle fatigue is what leads to abnormalities in body processes. This, in turn, brings about uncontrollable muscle contractions. Some of the other causes of muscle cramps can be linked to poor conditioning, doing exercises in intense heat, dehydration, and the complete lack of salt and minerals in the body. When your body is in poor condition, your muscles are more likely to experience fatigue quickly. This quick rate of tiring out can affect the activity of your spinal neural reflexes, which can later stimulate the muscles to keep contracting.
Some risk factors that increase your chance of experiencing muscle cramps include: . tight and inflexible muscles, the presence of muscle injury, inadequate diet, or underlying medical conditions. Diseases such as Atherosclerosis and Sciatica do increase one’s risk of muscle cramps. The former, for example, is a condition that is characterized by narrowed arteries. This can reduce the blood flow in the body, causing cramps in the muscles.
THE SYMPTOMS OF MUSCLE CRAMPS
Muscle cramps can range in intensity, starting from mild and uncomfortable spasms to causing significant discomfort or even intense, severe pain. Regardless of the intensity of the cramp, it is classified as a sudden sensation of uncontrollable spasms in the muscles. If you take a closer look at the cramping muscle, it may feel hard to the touch or you might see a hard lump of muscle tissue or the muscle beneath the skin might look visibly distorted. A typical cramp can last for a few seconds to a few minutes, and then it may happen a few times before it goes away for good. If you experience severe discomfort, swelling, or develop muscle weakness, this might be a serious case that requires medical attention.
However, if what you’re feeling is muscle soreness or ache, you can try using a topical remedy, which can help relieve your pain.
FIND RELIEF FOR YOUR MUSCLE CRAMPS WITH TIGER BALM
Muscle cramps can do everything from interrupting your sleep to affecting your ability to carry out certain tasks optimally. While it might be hard to pinpoint what the exact cause of your muscle cramp is, you can get pain relief when you apply topical relievers that have ingredients designed to alleviate muscle cramps. This is where Tiger Balm comes in handy. Tiger Balm contains different natural ingredients that help with pain relief, including camphor, menthol, capsicum extract, methyl salicylate, and other essential oils. From muscle pain relief sprays to muscle pain creams, we have formulations you need to help relieve muscle cramps.
ABOUT TIGER BALM
Tiger Balm has consistently provided pain relief products for a range of conditions, including rheumatic or arthritic pains, muscle cramps, and soreness, for years. We offer various formulations to accommodate your preferences and lifestyle. You can choose between our rub, patch, ointment, cream, or spray to relieve your pain and help restore your comfort and mobility. What we produce is a combination of time-honored traditions with contemporary innovation, all while meeting customers’ unique needs.