A muscle cramp or spasm is a muscle that has been constricted but the constriction doesn’t let up. You get them from exercising too hard or too fast, not warming up before exercising, or pulling a muscle trying to reach or pull too hard a number of times. Muscle spasms or cramps could also be caused from a lack of electrolytes or minerals in your diet that can help relax muscles. Another reason for muscle spasms could be due to the fact that you may not be getting enough water in your system. Whatever the reason, your muscle is cramped or is constantly in a spasm and it is not fun.
To get relief from muscle cramps and spasms try putting your hands at the main point of the cramp, with your thumb, the heel of your hand, or a clinched fist. Press on the point of the cramp to cause pain but not too much pain. Hold the pressure for 8 to 10 seconds. For many, this treatment has worked providing some relief from muscle cramps. To get some relief from calf cramps, try sitting in your bed, bending your leg and reaching down to grasp the sole of your foot.
Place your thumb on the top of your foot, the flip side of your sole, and using your fingers as a resistance, gently press your foot down for five seconds and relax for another five seconds. Straighten your leg and bend your ankle toward you, stretching out your calf for five seconds. Return to the starting position, and using your thumb as a resistance, pull your leg upward for five seconds, and then relax. Then straighten your leg and bend your ankle toward you, stretching out your calf for five seconds. Wait another five seconds before you repeat this exercise.
Using a tennis ball can help provide some relief from muscle cramps and spasms in your back or buttocks. Put the tennis ball on the floor and cover it with a towel. Lie on your back on top of the ball and move around finding the sore spots. Let the ball glide over the sore aches in your back or bottom. When you find the spot of the cramps or aches, let the ball sink into the muscle and then wait a few seconds without moving to help the cramps or spasms go away.
Ice can provide some quick relief from muscles that are cramped by easing the cramp. You can put an ice compress on the muscle by wrapping the ice with a towel and putting it directly on the muscle cramp for about 20 minutes. To get relief from nighttime leg cramps, take 100 mgs of magnesium twice a day for two to three weeks. Since low levels of potassium can cause muscles to cramp and spasm, be sure to eat foods rich in potassium like bananas, potatoes, and spinach.
