Have you ever get muscle cramp while sleeping at night?
If so, you need to try this muscle cramps remedies.
Are you ready?
Let’s dive in!
- What are Muscle Cramps?
- What Causes Muscle Cramps?
- 15 Muscle Cramps Remedies That Can Relief Your Pain
What are Muscle Cramps?
Muscle cramps are a problem that affects people of all ages and lifestyles.
Also known as muscle spasms, cramps cause intense pain that can last up to 15 minutes.
Although there is no need for immediate medical care, there are some things you can do at home to relieve pain.
Sudden And Spontaneous Contractions
Cramps are sudden and spontaneous contractions of a single or group of muscles in your body.
The nerve signals that control your muscles stop working properly, resulting in unexpected movements.
The muscles become tighter even if you do not instruct them.
In most cases, cramps are centralized in one location.
They can occur anywhere in your body, from your neck to your ankle.
However, most people will experience the problem in their feet, lower back, and hamstrings.
The most painful muscle cramps are in your calves.
The result of these unexpected muscle movements is a sharp pain.
Depending on the location, you can even see the muscles moving under your skin.
With more intense spasms, a mass of hardened tissue may develop.
This usually disappears over time, after the cramps have stopped.
Other symptoms that you may experience include muscle inflammation and persistent pain.
Muscle cramps are more popular with athletes. More than 75% of athletes will experience muscle cramps at some point in their lives.
Your muscles also become more sensitive to this problem as you get older.
With every passing year, you will lose muscle mass.
As a result, the muscles that remain will have to work harder to support your body.
What Causes Muscle Cramps?
Muscle cramps can be caused by many factors.
Usually, it happens because the muscles worked too much.
Even staying in one place for a long time can cause you muscle cramps.
Abdominal cramps may occur for women due to the intense contractions of their uterine muscles during the menstrual cycle.
In some cases, muscle cramps can be caused by direct damage to the nerves that control your muscles.
Poor posture and injuries in your spine can compress your nerves, resulting in a torn signal to your muscles.
Certain diets, medical conditions, and lifestyle choices also affect your muscle health.
The most common problems that spasms cause are electrolyte deficiency and poor circulation.
Muscles need important electrolytes and minerals to contract and relax.
A poor diet and certain medicines can cause the electrolyte level to drop.
Electrolytes are delivered to muscles through your blood.
So poor blood circulation can also be a factor.
Problems in your arteries can prevent the electrolytes and oxygen from reaching your muscles.
Because your legs are relatively far away from your heart, muscles in that area are usually affected first.
Dehydration is another cause of spasms.
If you don’t drink enough water, your muscles may not have enough fluids they need to stay healthy.
Dehydration makes fluid to be pulled out of your muscles.
Your body takes that fluid away to make sure that certain organs have what they need to keep you alive.
If there is not enough fluid, the nerves that control your muscles cannot function properly.
Certain types of medical conditions can also cause dehydration by influencing the fluid levels in your body.
These include diabetes, liver disease, thyroid disorders and more.
The most common causes of muscle cramps can be treated.
In most cases, cramps can be treated and prevented by making simple lifestyle changes and taking extra precautions before intense physical activity.
15 Muscle Cramps Remedies That Can Relief Your Pain
Here are 15 home remedies that you can use to get muscle cramps relief.
1. Stretching for Exercise
Exercise without proper warm-up can cause you leg cramps.
Your muscles can get tired faster and experience inflammation.
A good warm-up ensures that your muscle tissues are flexible and ready for the exercise.
Start the warming up process 10-15 minutes before your exercise.
You should start slowly and gradually work your way up.
Do a little cardio to increase your heart rate.
Then stretch the muscles that you are going to work out by slowly doing the movements.
Slow and powerful movements can help improve blood flow to your muscles.
When you have finished the exercise, stretch your muscles again.
This helps improve your blood circulation even more so that your muscles have the fuel to recover quickly.
Pay special attention to your quadriceps and hamstrings.
Sit on the floor with your feet out in front of you.
Then pull the top of your feet towards you. Hold this position for 20-30 seconds.
You have to stretch for at least 10 minutes after every intense physical activity.
2. Massage Your Muscles
Do you know massage is the fastest way to relief your muscle cramps?
When you get the muscle cramps, gently massage the affected area to relieve the pain.
Use your hand and put light pressure on your muscle.
Then, slowly stretch the muscle until you feel no pain.
You can also use your thumbs, the palm of your hands or a closed fist and press on the center of the muscle spasms.
Hold this position for 10 seconds.
If the cramps remain, repeat the process.
You may feel some discomfort or resistance at the beginning.
But after a few minutes, this feeling will disappear.
This method helps calm and return your muscles to its original state.
So that they stop contracting and start relaxing.
Use Essential oil
Essential oil is ideal for relieving muscle pain.
It provides better circulation and helps increase blood flow to your muscle.
Because essential oil is also antiseptic and antibacterial, it helps prevent inflammation.
Do not massage the skin but let the oil do its work.
If you don’t know anything about massage then this is a good option.
Wrong massage can cause your muscles to hurt even more and this is the last thing you want.
3. Drink lots of water
Can you prevent muscle cramps by drinking more water?
Cramp occurs because your nerves that make the muscles contract, react incorrectly and send too many signals.
Because of this your muscles suddenly contract very hard and that hurts!
Cramps can occur in any muscle.
But it is most common in your calves, feet, shin muscles and hands.
The exact cause of muscle cramps is still unknown.
But one of the possible causes is that you have too little fluid in your body.
Drinking water can help your body produces enough fluid.
This prevents dehydration, which often leads to muscle pain.
You should drink at least 2 liters of water every day.
Increase the amount if you have an active lifestyle.
You must also avoid alcohol, coffee, and carbonated drinks.
Alcohol reduces the production of the anti-diuretic hormone in your body.
As a result, you will pee more often, and your body will not be able to re-absorb water.
So take the certainty to at least drink enough water.
4. Use Epsom
Salt Epsom salt can reduce stress on your muscles.
It help your muscle to relax and recover.
Epsom salt high with magnesium.
An essential electrolyte that helps your muscles to function properly.
Epsom salt can also relieve your muscle pain by relaxing the muscles and detoxifying your body.
It is also great for dealing with magnesium insufficiency.
One of the best muscle cramp treatment methods is an Epsom salt bath.
How to use Epsom Salt for Muscle Cramps?
- Fill your bathtub with warm water
- Add two cups of Epsom salt
- Stir the mixture until the salt completely dissolved
- Soak your body in the water for at least 20 minutes.
Your skin will absorb the Epsom salt through your skin to reach your muscle and relief the pain.
The heat from the water will also help treat pain.
Caution: Please do not consume the salt.
If you have diabetes, high blood pressure or a serious heart condition,please avoid the salt bath.
5. Use Heat to Increase Blood Flow
Do you know that heat can reduce your muscle pain?
It increases your blood flow throughout the body.
This provides your muscle with more nutrients and oxygen.
Heat also stimulates receptors on your skin which decreases nerve transmissions to your brain, so you feel less pain.
You can apply heat in several ways.
The easiest way is to take a hot shower or bath.
Warm water will help your muscles to relax.
Another way is you can use a heating mattress.
Heating mattress pads contain an element that is covered with a soft fabric.
The heat is transferred evenly to your muscles.
Increase Blood Flow with Warm Towel
You can achieve the same effect with a warm towel.
- Soak a towel in warm water
- Wrap your cramp muscle with the towel
- Leave until it reaches room temperature
- You can repeat this process until you feel no pain in your muscle
6. Apply Cold Compression
A cold compress should be used after you have applied heat and most of the pain has disappeared.
The cool temperature will help to provide complete relief by numbing the remaining pain on your muscle.
Cold compress narrow your blood vessels and reduce inflammation.
Now, this is important…
You must apply a cold compress after applying heat.
If you put cold compress first, it will reduce blood flow and oxygen to your muscles.
Here is how you make a cold compress for muscle cramps.
- Place ice cubes in a soft towel
- Wrap it into a ball
- Placed it on your muscles
It is good to use a thin towel so the cold is transferred evenly.
Leave the compress on the muscle for about 15 minutes.
If the pain continues, repeat the process a few hours later.
Do not apply new ice immediately afterward!
As this may hurt your skin.
7. Exercise Regularly
An active and healthy lifestyle can help you prevent muscle cramps.
Do you know that your muscle mass slowly decreases over time as you get older?
The more muscle mass you lose, the more work your remaining muscles have to do to support your body weight and activity.
By staying fit and healthy, you compensate for that natural loss of muscle mass.
Frequent exercise can help you maintain your muscles throughout your life.
You should do a combination of cardiovascular and strength exercises.
Aerobic exercises such as running or cycling can help keep your body fat percentage low and improve the circulation in your body.
Strength training can help you develop new muscles to prevent natural loss.
8. Work on your posture
Your body posture also has a major impact on your sensitivity to get muscle cramps.
Poor posture usually develops over time due to your daily habits.
Don’t put to much pressure on your muscle for a long time.
This often results in cramps in your neck, lower back, and legs.
If you feel pain after being in a single position for a while, this probably due to muscle tension and nerves caused by your posture.
It is not easy to change your posture as it is developed by your habit.
But, it is not impossible.
You can re-align your posture if you make good posture as your habits.
Countless exercises can re-align your skeleton to help you see results.
Even something as simple as an ergonomic chair can significantly reduce your chances of painful spasms.
First, identify if you have a bad posture as a habit.
Then, change that posture to a good one and make it as your habit instead.
9. Eat More Vitamins
Is lacking vitamins can cause you muscle cramps?
Well, the answer is yes!
Vitamin B help improves the function of your tissues and muscles.
It also increases the production of red blood cells, which provide oxygen to your muscles.
You can find vitamin B in foods such as:
Vitamin E can help improve blood flow through blood vessels and is known to help prevent cramps at night.
You can find vitamin E in foods such as:
Vitamin D is vital for your bones and muscles.
Taking these vitamins can protect you against muscle cramps.
You can get Vitamin D from a pharmacy or buy online.
Vitamin D is found in:
- Orange juice
- Egg yolks
10. Eat Foods That Help With Muscle Cramps
Electrolytes are vital nutrients for your muscles.
One of the best ways to avoid muscle cramps is to eat more nutrient-rich foods.
What minerals are good for muscle cramps?
The answer is:
Here’s the interesting part…
Have you wake up at night due to leg cramps?
If this happens to you before, it is because your body is lack of Potassium.
Potassium can be found in fruits such as bananas and oranges.
Calcium is one of the most important minerals for your body.
Calcium helps your organ systems to work by keeping your bone healthy.
If you are low in calcium, the chances for you to get muscle cramps are very high.
Especially in your back and legs.
How to get more calcium?
Dairy products all rich in calcium.
Magnesium helps your muscle to relax.
It is very important in order to avoid muscle cramps, especially for athletes.
You can get magnesium from:
- Green vegetables (spinach, broccoli, Brussels sprouts)
- Whole-grain products (bread, pasta, etc)
- Fruits (bananas, dried figs, plums)
- Fish and shellfish (halibut, crab, mackerel)
- Nuts (Chia Seeds, Cashew and Pumpkin Seeds )
If you think it a bit difficult to take these minerals through your diets, try to get supplements as replace.
11. Drink Apple Cider Vinegar
Apple cider vinegar can be used as a rapid muscle cramping treatment and preventative measure.
Raw and unfiltered apple cider vinegar has a high concentration of potassium.
Consuming them can help to relax your muscles and reduce pain.
Not only that, but it also contains many nutrients that help water retention and prevent dehydration.
How to use Apple Cider Vinegar?
Use With Warm water
The easiest way is to make a simple drink.
Just add a tablespoon of apple cider vinegar to a cup of warm water.
You can drink this once a day to avoid getting muscle cramps.
If you suffer from nocturnal or night time cramps, add calcium into it.
- A teaspoon of apple cider vinegar
- A teaspoon of honey
- A tablespoon of calcium lactate
- A cup of warm water
Just mix all the ingredients.
If you drink this regularly, it will help prevent shocking cramps while you sleep.
Please take it at least 30 minutes before you go to bed.
Generally, there are many other ways to treat and avoid the pain caused by muscle cramps.
It happens because of your body in response to your internal problems.
Whether they are caused by overloading your muscles, nutrient deficiencies, or dehydration, your body tells you to do something about it.
By understanding why cramps occur, you will find a way to treat it.
Don’t forget to try one of these remedies if you get muscle cramps.