How to prevent muscle cramps

 





Muscle cramps are spasms that occur when the muscles involuntarily tense. Usually this happens at night or after exercise. Spasms can cause quite severe pain.

In this article we will tell you about foods, nutrients and food supplements that can help us avoid this unpleasant phenomenon, and improve the overall condition of the muscles.

Magnesium Talking about the health of the muscles, not to mention magnesium, an element that, unfortunately, is present in the food we products in very small quantities. The fact that vegetables and fruits containing it is not part of the normal diet of most people. Besides, the quality of products of plant origin, which are sold in shops and markets, often leaves much to be desired.

We can use the chloride or citrate of magnesium in dietary supplements and products that contain this element:

Vegetables, representing green leaves (lettuce, Brussels sprouts, spinach, parsley, etc.)

Cocoa

Dried fruits

Peas

Avocado

Wholesome rice

Bananas

Potassium Potassium is the second most important element necessary for normal functioning of muscles. This element must be in equilibrium with sodium, therefore if you consume too many products containing sodium in the body is lacking potassium.

What foods contain potassium?

Tomatoes

Bananas

Wheat germ

Dried fruits

Potatoes

Rhubarb

Melon

A good way to maintain our body adequate amounts of magnesium, potassium and other important elements — every day there is salad vegetables, which is a green leaves, dried fruits, sunflower seeds, sesame seeds and sprouts of different cultures.

Also to give the dish a special taste we can use raw garlic.

Natural food Supplement Tincture of viburnum. The infusion of this plant is a natural tool to deal with the spasms. One teaspoon of the tincture should be diluted in a glass of water. Take the remedy three times a day.

Iglitsa prickly. Funds on the basis of this plant improve blood circulation in the body that helps to cope with spasms. Take 7-11 mg of extract of butcher's broom per day.

Rosemary. This plant also helps to improve blood circulation and thus can help in the fight against muscle cramps.

A cold shower for the feet Hydrotherapy or therapy based on the effects of water of various temperatures, can be very useful to improve blood circulation. In that case, if you suffer from muscle spasms, use a cold shower for the legs, do the following manipulation:

To conduct a jet of water at the outer part of the right leg from the bottom up.

To conduct a jet of water through the inside of the right leg from top to bottom.

To conduct a jet of water at the outer part of the left leg from the bottom up.

When you reach the knee for a few seconds turn the water jet on your right knee and return to the left knee to move down.

If possible, do the manipulations for the back legs. In this case, no need to switch to the other knee.

In order to dry feet, use a hard towel and slightly RUB their feet in the direction from the bottom up.

Exercise, stretching and massage to do special exercises is just as important when dealing with the cramps as proper nutrition. For example, you can go for a walk, swim or ride a bike. Do stretching exercises before and after exercise.

Finally, you can help massage the areas where cramps usually occur. It is better if the massage is done by the doctor-a physiotherapist or osteopath, but you can also stretch your problem areas, if it is physically possible. As a basis we take sesame oil and add the essential oil of one of the following plants: witch hazel, rosemary, butcher's broom or prickly grape. After the massage, you should cover yourself with a towel and sit for at least 15 minutes to keep the heat in the problem area.

источник:steptohealth.ru

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