5 Best Ways to Get Rid of Muscle Cramps

Medically reviewed by | By

Update Date 11/05/2020 . 2 mins read
Share now

Muscle cramps can be really painful and constantly occurred if we do not find alternatives to get rid of it. It can be happened not just towards a certain group of people yet to all category of age. Just the frequency of it can be quite a prevalence to people who always on an active lifestyle such as athletes or the elderly.

Theories suggested that some cramps such as heat cramps can be a result of the imbalance of both serum electrolyte and dehydration. Decreases of sodium, potassium, magnesium, chloride, and/or calcium are causes of ‘Serum Electrolyte Theory’ while decreases of body mass, blood amount and plasma volume supported the ‘Dehydration Theory’. On the other hand, the exercise-associated muscle cramps or EAMC not really depending on these two factors as no high evidence shows the relation in between.

The five best preventions mentioned below nonetheless can be applied to get rid of muscle cramps.

  1. Rest

muscle cramps, prevention of muscle cramps

EAMC usually take effect when an individual has a high period of training time before the event, faster running time for the first half and any other sudden increased effects towards muscle. It is suggested not to continue the exercise, stop the activities, take time to rest and monitor a rehabilitation time. The muscle-building process is accelerated during rest time along with new tissues regeneration5.

  1. Stretching

muscle cramps, prevention of muscle cramps

A research suggested that we should lengthen the stretching with the muscle group. Stretching may build up the physiological relationship of excitatory and inhibitory impulses. There are some researches supported the effectiveness of doing stretching to treat EAMC. Stretching also increases blood flow to the muscle.

  1. Sodium

muscle cramps, prevention of muscle cramps

This is among the common way to treat heat cramps, either it is consumed or through injection. It is to prevent dehydration to the body and loss of serum electrolyte such as sodium which can cause muscle cramps. Sodium works together with potassium, magnesium, and chloride to balanced the level of electrolyte.

  1. Drink more water

muscle cramps, prevention of muscle cramps

This simple way prevents you from losing too much liquid required in your body as dehydration is among a cause of muscle cramps. A research shows that 19 respondents from 36 of them believed that drinking more water helps a little to prevent cramp. Drink more water especially during the hot day and stay hydrated.

  1. Stand or walk

muscle cramps, prevention of muscle cramps

Instead of doing stretching, the elderly may want a little accessible way to reduce muscle cramps as they may not be able to reach a certain point while doing stretching. Just by standing or walking helps them to reduce the cramps. 27 respondents in a survey stated that this way is very helpful, while 19 said it is quite helpful while 21 agreed it helps a little.  

Consume food with high level of potassium also can help you to counter muscle cramps. Food such as bananas, broccoli and sweet potato has a high level of potassium. Other than that, a well-prepared effort can reduce the possibilities of getting muscle cramps and lessen the effects of it by doing a warm-up exercise before and get enough rest after all the activities.

Hello Health Group does not provide medical advice, diagnosis or treatment

Hello Health Group does not provide medical advice, diagnosis or treatment.

Read also:

    Was this article helpful for you ?
    happy unhappy"
    Sources

    You might also like

    How to Relax Your Muscles After Yoga

    Muscle soreness is common after any type of exercise. Even when you are familiar with one type of exercise, you can still feel soreness when you change to another type of exercise. After your first yoga section ...

    Medically reviewed by Panel Perubatan Hello Doktor
    Written by Tran Pham
    Health Conditions A-Z, Health A-Z 08/12/2019 . 3 mins read

    5 Gentle Stretches to Melt Away Morning Stiffness

    Whether you have arthritis or general joint pain and stiffness in the morning, gentle stretches may help to kick start your day. Evidence shows that exercise and stretching help to increase blood flow and oxygen ...

    Medically reviewed by Panel Perubatan Hello Doktor
    Written by Helma Hassan
    Fitness, Healthy Living 28/02/2019 . 3 mins read

    Acupuncture May Reduce Muscle Cramps

    The practice of acupuncture is believed to be originated from the mainland of China. In earlier ages, sharpened stones and long sharp bones were used instead of what we are using today, the needles. Acupuncture ...

    Medically reviewed by Hello Doktor Medical Panel
    Written by Muhammad Wa'iz
    Health Tips, Healthy Living 12/02/2019 . 3 mins read

    Essential Oils for Muscle Cramps that Actually Work

    If you are suffering from inflamed and sore muscle, essential oils is another supporting ways of reducing or lessen muscle pain. According to Merriam Webster dictionary, the essential oil can be defined as any class ...

    Medically reviewed by Hello Doktor Medical Panel
    Written by Muhammad Wa'iz
    Fitness, Health Tips, Healthy Living 25/01/2019 . 3 mins read

    Recommended for you

    lifestyle psoriasis

    Lifestyle Changes to Make in the Fight Against Psoriasis

    Medically reviewed by Dr. Joseph Tan
    Written by Aaron Joseph Sta Maria
    Published on 08/04/2020 . 4 mins read
    migraine triggers

    5 Ways to Stay in Control Over Migraines

    Medically reviewed by Dr. Joseph Tan
    Written by Aaron Joseph Sta Maria
    Published on 07/04/2020 . 3 mins read
    workout migraine

    Fun Exercises to Combat Migraine Attacks

    Medically reviewed by Dr. Joseph Tan
    Written by Aaron Joseph Sta Maria
    Published on 06/04/2020 . 4 mins read
    avoid migraine

    5 Easy Tips That You Can Adopt to Avoid Migraine Attacks

    Medically reviewed by Dr. Joseph Tan
    Written by Aaron Joseph Sta Maria
    Published on 06/04/2020 . 3 mins read