Muscle cramps can come about when you overuse a muscle or get dehydrated, stressed out, or tired. In some instances, a muscle will lock up seemingly out of nowhere or will cramp up while you are trying to sleep. Regardless of the reason that you experience muscle cramps, there are a number of home remedies that can provide relief. You can ease muscle cramps using stretches and heat, or take a ginger infused bath to relieve tired muscles. Also, be sure to increase water and electrolyte intake for muscle cramp prevention and relief.
Ease muscle cramps using stretches and heat
Most of the time you can stop a muscle cramp in its tracks by stretching the muscle. It is best to learn these home remedy stretches when you don't have a cramp. For a calf muscle cramp, stand approximately two to two and a half feet from a wall. Place your forearms against the wall with your knees and back straight and your heels against the floor. Then, lean into the wall. You can also try pulling your toes up toward your head while lying down with your leg as straight as possible. This home remedy stretch flexes the ankle. If you have a muscle cramp in your hand, press your hand against a wall with your fingers facing downward. Another home remedy is to place an electric heating pad or hot washcloth onto the affected muscle. This home remedy will increase blood flow, which will relax the cramp.
Take a ginger infused bath to relieve tired muscles
Ginger's essential oil heightens blood flow and circulation, both of which can relieve tired muscles. Grate four tablespoons of fresh ginger and seal it in a cotton bag. When you take a bath, place the cotton bag under the running tap so that the ginger infuses the bath. You will be able to soak up its benefits while you have a relaxing soak. If you don't have ginger on hand, try adding half a cup of Epsom salt to the bath water instead. This home remedy contains magnesium, which promotes muscle relaxation.
Increase water and electrolyte intake for muscle cramp prevention and relief
As dehydration is a common cause of muscle cramps, drinking more water is key. For the average healthy adult, the recommended total daily water intake is 3.7 liters or 15 cups for males and 2.7 liters or 11 cups for females. Drink ample amounts of fluids with meals, and pay attention to your body so that you know when you are thirsty. Following these home remedy guidelines will enable you to meet your water intake most of the time. If you get muscle cramps while working out, it's important to increase water intake around exercising as well. Drink a minimum of two cups of water prior to working out. Then, drink half a cup to a full cup of water every 15 minutes during the exercise session. Electrolytes include sodium, magnesium, calcium, and potassium. Most Americans get ample sodium in their diets and don't need to worry about increasing their sodium intake. However, you can bump up your counts for magnesium, calcium, and potassium. If you continue to struggle with low electrolyte counts, think about taking a supplement. You can opt for a calcium supplement, but you are likely to get more benefit from a supplement that contains additional elements. Looking for a home remedy supplement that has it all? 90Contact Hey Mr. Vitamin today if you are interested in learning more. Give us a call at 806-640-2090. You can also contact us via email with your home remedy questions. Get started today to make a better future tomorrow!