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Muscle cramp is an involuntary tightness, hardness, or bulging in a muscle. This usually feels like a painful knot on your muscle and renders the part of body it occurs momentarily immobile. This condition can be quite painful and can happen to anyone for a variety of reasons; and in many areas of your body. They are common in the abdomen, arms, hands, and feet. You can also feel them in your calves, quadriceps, and along the rib cage.
Nearly everyone experiences a cramp at some time in their life. Cramps are common in adults and become increasingly frequent with aging. However, children also experience cramps.
Causes of muscle cramps:
Many cases of simple muscle spasms are caused by heavy exercise and vigorous sport.
The use of diuretic drugs for elevated blood pressures or heat disorders may lead to electrolyte imbalances, causing muscle cramps. An imbalance in the levels of calcium and magnesium in the body and/or a deficiency of vitamin E commonly leads to muscle cramping. Also, vitamin D deficiency may be the cause of regular muscle pain or spasms for many people.
Anemia, the use of tobacco, fibromyalgia, arthritis, stroke, diabetes, and even arteriosclerosis can also lead to cramping.
Muscle spasms are a common side effect of chronic conditions like multiple sclerosis and muscular dystrophy. Some experts say muscle fatigue/over-use is the leading cause of cramps in the leg.
Poor circulation, inactivity, dehydration and weather also contribute to cramps. It might be related to alcoholism, hypothyroidism, or varicose veins.
If you regularly have muscle cramps that aren’t related to a more serious condition, relief is available with the following natural muscle relaxers:
Moringa: The leaves significantly reduce pain and cramping, thanks to its anti-inflammatory properties. Properly wash a handful of the leaves and crush them to extract their juice. Now, massage the area with the extract. Alternatively you can use warm poultice of the leaves, put them in a napkin and place this cloth on the area to relieve pain. Drinking a cup of Moringa tea will do you great. Also eat plenty of dark-green and leafy vegetables.
Chamomile: Contains a lot of flavonoids, compounds that have anti-inflammatory properties. You can massage chamomile essential oil onto affected muscles to provide relief from cramps. Taking chamomile tea at bed time helps to relax the muscles. Infuse 1 teabag/Tsp. of the flowers in a teacup of freshly boiled water for 10 minutes.
Horsetail: is valued for its health benefits due to a great number of minerals and nutrients including calcium, silica as well as bioflavonoids, known for maintaining healthy muscles. Consuming horsetail may thus keep muscle cramps at bay. Horsetail can be used as teas (infusion or decoction) and consumed internally. To make a tea, ¼ liter of boiling water is to be poured over 1-2 tsp of dried horsetail and steeped for 10 minutes. Sieve and take 2X daily. For decoction, bring to a boil a handful of the fresh/dry herb and then simmer for a minimum of 5 minutes. Allow to cool and take 1 teacup 1-2 X daily.
Rosemary: The essential oil of this popular kitchen spice may also reduce inflammation and relax sore muscles. Always dilute essential oils in carrier oil like almond, olive or coconut oil. Use 3-6 drops of rosemary essential oil for each 30 ml carrier oil of your choice. Massaging the affected parts with this mix may help treat muscle pain and seizures. Cooking with this spice and drinking it as tea will also be greatly beneficial.
Capsaicin, a substance found in cayenne pepper, is a natural muscle relaxant. It can be added to food, or you can find cayenne pepper in capsule form and as a cream. Rubbing cayenne as a cream, on the affected areas helps to relieve muscle spasms.
Massage: Gently massage pure, unprocessed olive, flaxseed or mustard oil into your muscles before or after strenuous exercise.
Hot bath: Take a hot bath using epsom salt or apply it to a wet cloth and press it onto a cramped muscle, before bedtime to increase blood flow to the muscles. This greatly helps for relaxation. Please note that, a hot bath provides relief for many, with or without Epsom salts.
Stay hydrated: Drink a large glass of clean water to flush out toxins stored in muscles. Do this every three hours throughout the day. Fluids also help your body process minerals needed for normal muscle function.
Include essential supplements (you can get them at health stores);
Magnesium – adding more magnesium to your diet may help your muscles work more smoothly. This mineral is mostly found in foods such as bananas, almonds, spinach, legumes, brown rice; nuts and seeds. It’s also available as a supplement.
Calcium (1000mg) and magnesium (500mg) daily: deficiencies are most often the cause of cramping in the legs and feet at night. Use chelated forms.
Potassium- needed for proper calcium and magnesium metabolism; aids in relieving muscle cramps. Use 50 – 100 mg daily.
Vitamin D: Also needed for calcium assimilation. Take- 400 IU daily. You can also get it in foods like eggs, fish, and fortified milk. Getting regular exposure to early morning sunlight is another way to get vitamin D!
Vitamin E: Improves circulation and is very good, especially if cramping is related to varicose veins. Start with 400 IU daily and increase slowly to 1000 IU daily. If you are able to lay your hands on vitamin E skin oil, apply liberally to relieve cramping.
Vitamin B complex: Enhances circulation and may aid in maintaining proper muscle tone.
Vitamin C with bioflavonoids: This also improves circulation. If your cramping is really bad, you may take up to 3000 mg daily (in divided doses).
Be sure to consult your physician before any supplementation.
If your cramps are very severe and the frequency bothers you, tell your physician.
