How to Eliminate Muscle Cramps and Spasms

Muscle cramps and spasms can be caused by a number of things. Sometimes the severity can be reduced by trying a few simple remedies. Read on and see if any of these tips can come in handy for you.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Sources of magnesium and potassium
• Plenty of fluids

1. Drink plenty of fluids. Water is the best choice, but some exercise beverages can be substituted occasionally. Everybody's needs are different, but the more muscle mass you have, the more water you'll need.
2. Add more magnesium and potassium to your diet. Approximately 500 mg of magnesium can be supplemented through vitamins or your diet. Seafood, dairy products, nuts and whole grains are excellent sources. Add potassium by eating fish, dairy, fruits, vegetables and whole grains.
3. When you feel a cramp or spasm start to come on, stop what you're doing. Gently massage the area.
4. As the cramp begins to ease up, slowly stretch it out. Continuing to massage the area during stretching will help increase circulation to surrounding tissues.
5. Continue to stretch and move the area slowly until the pain subsides.
6. Try to avoid tylenol and ibuprofen, if possible. It may deaden the pain, somewhat, but you may become over confident and do more than you should, increasing the possibility of injuring yourself further.

Tips & Warnings

• Know your body. Find what causes the cramps and spasms.
• Know your limitations.
• Allow time to heal.
• Any time you suspect an injury, see your physician.