To relieve any type of cramp, it is very important to lengthen the affected muscle then do a good massage on the muscle to reduce inflammation and bring relief from discomfort.
Cramps is a muscle spasm, usually an involuntary contraction of one or more of the muscles. This can happen after intense exercises, at night or any other time and maybe due to dehyradtion or lack of magnesium.
Some strategies to eliminate the cramp are:
1. Leg cramp
In the case of a leg cramp, this is what should be done to relieve pain:
- Cramp in front of the thigh: Stand up and bend the affected leg back, holding on to the foot and holding this position for 1 minute.
- Cramp behind the thigh: Sit on the floor with your legs stretched and bend the body forward, trying to touch your fingers on your toes and stay in that position for 1 minute.
2. Cramp on foot
With your fingers and face down, put a cloth on the floor and place your feet on top of the cloth then pull the top of the cloth upwards and hold in that position for a minute. Another option is to sit with your leg stretched and hold your toes with your hands, pulling your fingers in the opposite direction to the cramp.
3. Cramp in calf
Commonly known as cramp in the ‘leg potato’, this cramp may not affect the muscles of the feet. In this case stand about 1 meter from a wall and keep your feet on the ground then tilt the body forward as this will cause a calf elongation.
Another option is sitting on the floor and asking another person to push the tip of your foot towards your body. One should remain in this position for about 1 minute.
4. Cramp in belly
A good way to relieve the cramp in the belly is:
- Cramp in the abdominals: Lie on the stomach then put your hands next to the body and then stretch your arms, lifting the trunk, and stay in this position for about 1 minute.
- Cramp on the side of the belly: Stand and stretch your arms over your head, intertwining your hands, and then bend the trunk to the opposite side of the cramp, holding in this position for about 1 minute.
5. Cramp in hand or fingers
The cramp in the fingers happens when the fingers unintentionally contract toward the palm of the hand. In this case, it is advisable to put your open hand on a table, and hold your finger with cramp and lift it from the table.
Another option is to hold the cramp with the opposite hand using all the fingers, staying in this position for 1 minute.
Food to fight cramps
In order to treat and avoid cramps, one should invest in foods rich in magnesium and Vitamin B such as brazil nuts. In addition, one should drink more water because dehydration is also one of the causes of cramps.
When cramps occur for more than a day exceeding 10 minutes, it is recommended to consult a doctor to start appropriate treatment, which may include potassium or magnesium supplements. Cramps are more common during pregnancy but the obstetrician should be informed as it may be necessary to take magnesium dietary supplements for a few days.