Muscle cramps are common, and athletes aren’t the only people who experience them. In fact, anyone can get a muscle cramp at any time.
There are a number of things that cause muscles to cramp and spasm. One of the most common reasons is simple strain and overuse. That’s why runners often get calf cramps.
Dehydration can cause muscles to cramp. The body needs ample amounts of water, so muscles can tighten up when there's not enough water in the body.
Being stuck in one position for a long time can cause muscles to cramp. For example, those who spend a lot of time typing on a computer may experience hand or arm cramps. And muscles can cramp in small airplane seats when legs aren’t able to move freely.
The Mayo Clinic says that though the exact reason for cramps can be tough to determine, there are several reasons why muscle spasms and cramps may occur. The first reason is inadequate blood supply. This happens when arteries narrow and not enough blood reaches areas of the body.
Nerve compression can cause muscles to cramp -- especially in the legs. Travelers often experience this type of muscle cramping on long walking tours. Unfortunately, this can put a damper on vacation in general.
A lack of certain minerals is a known cause of muscle cramping. If you don’t consume enough potassium, calcium and magnesium, the muscles may tighten up. Medications like diuretics can contribute to this loss of minerals.
Certain risk factors can increase the risk of developing muscle cramps. For example, aging may mean developing more muscle cramps because the volume of muscle shrinks. Those who are pregnant may experience more muscle spasms. Diabetics and those who have liver and thyroid conditions are also at an elevated risk of developing this condition.
When muscles cramp, there are some things that you can do to alleviate symptoms. The National Institutes of Health (NIH) say that this begins with resting the area that has cramped. In other words, stop exercising if muscles spasm. Continuing to stress muscles will only prolong the experience.
Further, alternating heat and ice to the affected area can help with muscle cramps. Initially, heat the area and then ice it once the cramp subsides. You also can massage and stretch the muscle to help it to relax.
And drink lots of water. After all, dehydration is a contributing factor to muscle cramps in general. Hydration is essential to muscle health.
Beware of caffeine consumption. Caffeine can dehydrate the body, which can lead to muscle cramping. So drink lots of water in addition to caffeinated drinks.
To help to prevent muscle cramps, consider adding these cramp-busting foods to your diet.
Bananas
Bananas are a great addition to cereal. However, the health benefits of bananas extend far beyond taste. Bananas are loaded with potassium. And a lack of potassium is known to contribute to muscle cramps.
According to MedicineNet, “Potassium affects the way neuromuscular cells discharge energy (depolarize) and then regenerate (repolarize) that energy to be able to fire again. When potassium levels are low, the cells cannot repolarize and are unable to fire repeatedly, and muscles and nerves may not function normally.”
So make bananas a part of your daily routine. Not only will you enjoy the sweet taste, but your muscles also will reap the benefits.
Sweet Potatoes
Sweet potatoes make for a tasty dinner accompaniment. And best of all, they’re a nutritional powerhouse.
For starters, sweet potatoes are jam-packed full of vitamin A, niacin, riboflavin and carotenoids. They’re an excellent source of potassium. In fact, they contain even more potassium than bananas.
So next time you want to add potassium to your diet to prevent muscle cramping, consider sweet potatoes. You can even mash them and add orange juice and brown sugar for an unforgettable treat.
Pickle Juice
Pickle Juice? Seriously?
It’s true. Pickle juice can be an excellent way to alleviate muscle cramps. In fact, experts say that pickle juice has eight times as much potassium as a simple sports drink. That’s a lot of potassium.
If you find that your muscles are cramping after a tough workout, try a shot of pickle juice. While the taste may be a bit overwhelming, the health benefits just might help to eliminate cramps.
Milk
We’ve all heard the term “milk: it does a body good.” In truth, milk is one of the healthiest things we can give our bodies. And this extends to muscle cramping.
Fitness experts say that both calcium and vitamin D are essential parts of muscle health. According to Bodybuilding.com, a lack of calcium can harm muscle performance, which elevates the risk of developing cramps. And vitamin D helps the body to absorb calcium, which transcends to muscle health in the way of cramps in general.
So don’t forget to drink that milk. Your muscles will appreciate the extra dose of these essential elements of health. And if you don’t care for milk, give yogurt a try.
Dark Green, Leafy Vegetables
Dark, leafy greens contain ample amounts of magnesium. Magnesium deficiency has been known to contribute to muscle cramps.
Try loading up on leafy greens like spinach and kale. You can combine these vegetables to make a salad you won’t soon forget. And your muscles will thank you later.