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How to prevent muscle cramps

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Muscle cramps are nothing unusual among the present generation having such a rapid pace of life. Due to various reasons, you neglect good food, exercise and many other aspects that make a difference in your health; thereby risking yourself to sprains, cramps and pain in your body. However, here we have offered you some simple tips that you can remember very easily to prevent muscle cramps.


Lose upper body weight

People who are obese from the top i.e. having heaps of fat piled up around abdomen and chest are prone to having muscle cramps very often, mostly in legs. This is because their body exerts too much pressure on the legs which is why the muscles of that region start aching. Thus, losing upper body weight eventually helps to get over muscle cramps.


Balance electrolytes

Have you checked your water intake levels? If you are not drinking enough water then electrolytes like potassium and sodium tend to accumulate in your body, leading to cramping in muscles. Thus, maintain a balance in your electrolytes. Drink at least 8 glasses of water daily.


Get enough calcium, iron and magnesium

If you are not consuming foods rich in these minerals then sooner or later you are bound to experience cramping and pain in your muscles all over the body. Deficiency also induces weakness in bones. Therefore, eat enough dairy like milk, yogurt, etc., eggs, spinach, broccoli, fortified cereals and have health drinks to prevent muscle cramps.


Take multivitamin supplements

Multivitamin supplements contain vitamin C, folic acid, vitamin D, vitamin E and are also combined with essential minerals like zinc, selenium, copper, molybdenum, etc. Often doctors suggest taking one dose everyday to make up for deficiencies. These OTC pills are safe for everyday consumption, which further keeps off muscle cramping.



Go slow! Always begin working out with a good warm up session

Never jump into core exercises like lifting weights with legs or hands, without warming up your body at least for 10 minutes. Here’s what you need to do:

Walk or get in to slow pace jogging or cycling for 5-10 minutes. Then perform some stretching exercises like bending your body up and down or sidewise or few sets of hand, leg and back stretches. When your body gains certain degree of flexibility, you can get on to the core exercises. This would avoid cramping as well as save you from exercise induced injury.


Rest your muscles

One of the most common reasons behind muscle cramping is – overuse of muscles. Either you are walking too much, running, cycling, playing a lot, working non-stop with your hands and shoulders, or standing for at a stretch for long time; then your muscles would tend cramp, especially after you lie down on your bed at the end of the day. Avoid overusing your muscles and take ample rest to avoid cramping.


Soak yourself in warm water

Heat relaxes your muscles and releases pain. You can soak yourself quite often in warm water bath to get over cramping in various muscles of your body. Otherwise, use a warm water bag or soak the painful part like your legs or hands in warm water mixed with some rock salt. You can do this regularly even to receive immense comfort to avoid cramping.


Hit a massage parlour regularly

If you job is hectic involving great deal of travelling or sitting long hours before computer then some day or other you will experience backache, shoulder pain, neck cramps, etc. In that case go for bull body massages at least once week. To save money, call a local masseuse/masseur at your home.

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Written by: healthplus24.com team
Date last updated: August 20, 2014

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