Essential Tips to Treat Muscle Spasms
Do you ever lie awake at night and suddenly feel your calves seized in a vice-like grip? This is a muscle spasm caused by either overwork, dehydration, or lack of electrolytes. Sometimes they can be caused from giving your muscles too much rest and then immediately springing into a physical activity.
Muscle spasms in back, leg and hand regions can also be nervous sensations that are trying to alert you about a serious problem. These sensations are telling you to take better care of your body. If they become too persistent, then you may need to find a doctor quick.
Fortunately, there are plenty of measures you can take to prevent chronic muscle spasms. Here are four ways to get started.
The first, and easiest, thing to prevent muscle spasms is to keep hydrated. Drinking a glass of water before or after an activity replaces some of the fluids needed to keep your tissues healthy.
Sports drinks, and some juices, are rich in electrolytes. Vitamins and minerals, like sodium and potassium, are essential for building pliable muscle tissue. Taking multivitamins with water would be a smart way to get both covered.
Stretches & Warm-ups
Stretching after a long rest is as natural as yawning. But, there are times where you should do some basic stretch exercises. Two great exercises that can alleviate back pain are the Seated Twist and the Lying Twist.
For the seated twist, you’ll need to sit comfortably with your knees raised together and gently rotate your body back and forth for one minute each. The lying twist involves keeping your upper body lying flat on a bed while you cross your legs, turn them to one side for 30 seconds, and then repeat to the other side for the same amount of time. Both of these are meant to limber up the muscles, so don’t overtax yourself.
Heat therapy can work wonders on an aching back. Whether you get your relief from warm bath or an electric blanket, heat temporarily decreases stiff muscles. The heat dilates blood vessels so the soft tissue will be more pliable.
Over the counter balms and patches, like Icy Hot, are easy to find. You can also make homemade heat packs with a sock, rice or oatmeal, and thread. Fill the sock with either the rice or oatmeal, tie the sock’s opening with the thread, and place the sock in a microwave for 1-3 minutes.
Just like staying hydrated, eating right contributes to improved muscle function. Choosing the right food items can be challenging considering the effects they’ll have on internal muscular function. Foods with little to no nutritional value can contribute to intestinal spasms caused by kidney stones, indigestion, and ulcers.
Better eating choices should include foods rich in healthy fats and antioxidants. Bananas and oranges are two fruits loaded in potassium. Brown rice, avocados, and almonds provide are a good source of magnesium. Dried fruits and sweet potatoes are also good sources of fiber