Muscle cramp is a condition when a muscle contracts involuntarily and forcibly and do not relax, this happens due to too little oxygen to muscle. Normally a muscle contract and relax alternately when we move limbs. Muscles contracts in a synchronized way to maintain posture. Muscle cramp lasts from few seconds to occasionally an hour or even longer. Muscle cramps most commonly affect arms, legs and back.
Muscle cramp is a common occurrence. Every individual in their lifetime experiences cramps in muscles. Frequency of muscle cramps increases with age. Any of the muscles that are under voluntary control can undergo spasm. Common muscles in which cramps are experienced are muscles of legs and feet particularly calf muscles.
Usually muscle cramps are harmless and medical help is not required. But if cramping extends for a long time and do not improve with stretching it could be a sign of any underlying medical condition.
Causes of cramps:
• Lying in uncomfortable position.
• Long period of physical activity in hot weather causes dehydration and in turn cramps.
• Certain medical conditions like kidney failure, hypothyroidism, alcoholism, spinal nerve compression or pregnancy also leads to muscle cramps.
• Age is another factor that causes cramps most often at night.
• Lack of flexibility in muscle.
• Pregnancy.
Prevent muscle cramps:
• Avoid the exercises that strain the muscle and results in cramps.
• Always warm up your body before exercising.
• Drink plenty of liquid to avoid dehydration.
• Consume diet rich in calcium and potassium and take vitamin supplements to receive essential amount of nutrients and minerals.
Certain diseases that increase the risk of muscle cramp are:
• Atherosclerosis.
• Sciatica.
• Medications
Following are a few self care measures that one can apply at home:
• Warm bath: warm water helps in relaxing cramped muscle. Keep the cramped area for long in warm water.
• Massage: rub the cramped muscle slowly and gently in natural direction of muscle. Massage will improve the blood circulation of affected area and hence relieve cramped muscle.
• Cold or heat treatment: alternatively apply ice pack or heat pad to cramped muscle. Keep the ice pack until the area turns red, it indicates that blood cells are heating the muscles.
• Stretching: stretching the cramped part gives relief. Following regular stretching regimen will prevent future cramps.
• Healthy diet: lack of certain minerals like calcium or potassium results in frequent cramps. Follow a balanced diet plan including high calcium foods like skim milk and yoghurt and potassium rich food like potatoes and banana.
• Drink water: stay hydrated. Drink plenty of water throughout the day as dehydration is a common cause of muscle cramps.
• Chamomile tea: it contains an amino acid called glycine that helps in relaxing the muscle.
• Honey: if two teaspoon of honey is taken with meals regularly it prevents recurring leg and foot cramps.
