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How To Prevent Muscle Cramps?

Muscle cramps refer to sudden yet involuntary contraction of your body muscles. If you stay wake light night or stop in the regular track due to a sudden charley horse, your muscle cramp may result in severe pain.1 Muscle cramps causes using the affected muscle temporarily impossible. Moreover, a few individuals experience EAMC i.e. exercise associated with muscle cramps, i.e. a common condition often experienced by both competitive and recreational athletes. The main reason behind this type of muscle cramp is due to long periods of physical exercise, especially in hot weather.

How To Prevent Muscle Cramps?

How To Prevent Muscle Cramps?

Acute EAMC Treatment

In most of the cases, you may treat and prevent your muscle cramps by applying self-caring techniques at your home. In addition, you may go with acute EAMC treatment, which focuses on moderate level of static stretching of the calf muscle followed by your medical history to identify any health condition, which may trigger your onset related to EAMC. 2

Avoid The Condition Of Dehydration

You should make a habit to drink enough amount of water or any other similar type of fluid on a daily basis. The amount in this case depends on your daily diet, sex, level of your physical activity, health, age, weather and your intake medicines. Fluids are helpful in contraction and relaxation of your muscles. Furthermore, water keeps your muscular cells hydrated for a long time and causes less possible irritation. During your physical activity, you should make sure replenishing fluids on a regular basis and continuing with drinking water and other fluids after you complete with your exercise.

Stretch Your Muscles

Stretch your muscles before and after its usage or while using muscles for a long time, while rub it in a gentle way to get relaxation. If you experience leg cramps during nighttime, you should stretch your muscles before your bedtime. Light physical exercise, like riding any stationary bicycle for a while before going to bed may help you in preventing your muscle cramps while you sleep.

On the other side, if you experience cramp around your calf area during physical exercise, you should put weight on the cramped leg and bend the knee slightly. In case you face difficulty to stand, you should simply sit on a chair or on the floor by extending your affected leg. One of the best ways to perform stretching exercise is to trying pulling the top part of your foot on its affected side towards the head by keeping your leg in straight position. This step lets you easing your cramp across the back thighs/hamstrings. On the other side, you should use a chair and try pulling the foot over the affected side up towards the buttock to deal with your cramp at the front thighs/quadriceps.

Steam Or Warm Bath

You should use a heating pad or warm towel on your tight and tense muscles. In addition, you should undergo hot shower steam directing on your cramped muscle or take warm bath to cure/prevent your cramp problems.

Applying Ice To Relieve Pain

You may even try applying ice massage with ice bag to relieve from your pain related to muscle cramp or prevent your muscle cramp.


Also Read:

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:January 16, 2024

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