Tuesday, April 5, 2016

Quick Ways to Overcome Leg Cramps

Maybe you're sitting, walking or even leg cramps were sleeping when it came. Whenever and wherever cramps came, only one of the most sensible action you need to do; eliminate immediately so that activity returned to normal.

Zoe Fackelman, a physical therapist in Canandaigua, NY, and Pamela Cole, a physical therapist in Hopkins, MN, will explain the causes and how to treat leg cramps quickly and effectively.

The cause of leg cramps
Contrary to the belief of many people over the years, physical activity is not the main cause cramps.

"Yes, too much activity or exercise, such as long-distance running can indeed cause it. But, leg cramps are usually caused by a nutritional deficiency problems. In particular water and electrolyte imbalance in your body," says Pamela.

"Leg cramps occur when the leg muscles to contract themselves, and muscle stiffness occurs because of an imbalance in the ratio of water with electrolytes (ie potassium, sodium, magnesium, and calcium)," said Cole.

Cramps can also occur, if you do not stretch the toes, calf and thigh muscles before and after exercise.

How to stop a leg cramp quickly?
Pull your toes toward you. "This movement makes muscle cramp stretch and help the muscles to relax," said Cole.

You can also directly suppress muscle cramps, Fackelman said, by way of tiptoe. If cramps persist, compress sections cramps with warm water. The pressure and the warmth helps improve blood circulation and provide a fresh supply of oxygenated blood can help restore nutritional balance and end the nervous rigidity.

"Immediately after the cramps subside, enter two pinches of salt to 0.35 liters of water and drink it," Cole said. This will help to balance your electrolyte levels.

You can also eat bananas, rich in potassium and magnesium to relieve muscle cramps. If cramping continues or back, try to multiply the salt water and bananas.

How to prevent it
If leg cramps often comes more than usual (cramps tend to be more frequent with age), you may need to make some changes:

1. Drink plenty of water. Pamela recommend drinking up to one-half of your body weight. If you weigh 68 kg, which means you should drink 75 ounces of water or the equivalent of nine glasses of water. Body well hydrated is key to keeping your muscles working optimally.

2. Eat more magnesium. In addition to bananas, calcium in dark green leafy vegetables, nuts, seeds, fish, avocados and dark chocolate.

3. Rub your feet regularly. Begin rituals of self-care, such as massaging the feet and calves in the morning and in the evening.

4. Wear comfortable shoes. Shoes that are too tight or heels that are too high can cause muscle stiffness, resulting in leg cramps.
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