Richard DruryGetty Images
We’ve all experienced it: a sudden sharp pain in the calf or hamstring that makes us gasp for breath. Known as the Charlie Horse, it occurs when a muscle, usually in the leg, suddenly contracts and tightens rock-hard. This often happens after a long or intense workout, especially in hot weather, but stretching can also hit anywhere.
They can be brought on by dehydration, fatigue, overeating or electrolyte depletion, which causes the nerves to run incorrectly; They usually disappear within 15 minutes, become more prevalent with age, and are more common in men than in women. If the cramp lasts longer than 30 minutes, call your doctor, as it could be a sign of a serious problem, such as a narrowed artery or a neurological condition, says Bryant Woodrod, a sports medicine physician at Ohio State University Wexner Medical Center.
To help keep the muscles calm and keep the pain at bay, try these steps.
How to prevent muscle cramps
Boost your health.
We lose muscle mass and strength in our early 30s, which is a major contributor to fatigue and overeating. “Regularly active muscles tend to contract and she is less likely to become infertile,” says Matthew Matawa, MD, head of sports medicine at St. Louis and Washington Washington University orthopedics.
Start with moderate activity to avoid overeating, and pull before and after; This increases blood flow and reduces the likelihood of involuntary tightening of muscle fibers.
Get your minerals.
Load on fruits and vegetables rich in electrolyte minerals such as sodium, magnesium and potassium, which help to spark the electrical signals that control muscle function. “Most people can get all the electrolytes they need in a healthy diet,” says Dr. Top Food Picks: Leafy Greens, Bananas and Black Beans.
Drink.
Fluids help relax and contract muscles, so drinking plenty of water throughout the day, especially in hot weather when sweating reduces body fluids and electrolyte stores. Be sure to drink a week before, during and after working out to rehydrate.
How to relieve muscle cramps
Those work those muscles.
Gently massage and stretch the tense muscle to help relax. “Try to contract the muscle group against the strain; This uses the body’s normal reflexes to ‘close’ the muscle that has the opposite function, “says Matt. For example, contracting a quad muscle in the front of the thigh can help relieve stretching of the hamstring muscles in the back.
Heat or apply ice.
A warm towel or heating pad can help calm the outreach by increasing blood flow. If the pain remains in the post-traumatic state, ice helps to relieve inflammation and ease discomfort.
Med Manage your meds.
Muscle cramps can be a side effect of some medications for high blood pressure, high cholesterol and asthma. Ask your doctor about a lower dose or a different medication that does not cause muscle cramps.
This article originally appeared in the September 2020 issue Prevention.
The support of readers like you helps us do our best. Go Here To subscribe Prevention And get 12 free gifts. Sign up for our free newsletter here for daily health, nutrition and fitness advice.
This content is created and maintained by third parties, and is imported to this page to help users provide their email addresses. You can find more information about this and similar content on piano.io
