What to do to relieve muscle spasms?
Are you tired of your muscles randomly contracting and causing discomfort? Have no fear, there are several ways to stop these pesky spasms in their tracks. Whether it be through specific exercises or natural remedies, we’ve got you covered.
Understanding Muscle Spasms
Before diving into relief methods, it’s important to understand what causes muscle spasms. Muscle spasms occur when a muscle contracts involuntarily and does not release completely. This can happen due to fatigue, dehydration or even certain medical conditions like multiple sclerosis.
Hydrate Yourself!
The simplest way to prevent muscle cramps is by staying hydrated! When your body lacks water, the electrolyte balance shifts which can cause involuntary contractions in the muscles. Make sure you drink plenty of fluids throughout the day and replace lost fluids during exercise.
Stretch It Out
A simple stretch may be all that’s needed for instant relief from a spasm attack! A good stretch will take pressure off the affected area allowing for proper blood flow which aids in healing. Try stretching before and after exercising too!
The Cat-Camel Pose
One particular pose that provides excellent relief from lower back spasms is called the cat-camel pose:
- Begin on hands and knees with palms flat on ground directly beneath shoulders.
- Arch spine up towards ceiling while exhaling breath (cat position).
- Next inhale as arch spine down towards floor as belly button moves towards ground (camel position).
Repeat this movement 10-15 times daily for maximum results.
Standing Hamstring Stretch
Another effective method is standing hamstring stretches:
- Stand upright with feet shoulder-width apart.
- Extend one leg straight out.
3.Use fingers or a towel looped around foot if unableto reach toes; gently pull heel upward at chest level untilstretching sensation felt behind thigh where hamstring attaches to pelvis.
4.Hold for 15-30 seconds; then alternate legs.
Neck and Shoulder Stretch
For neck spasms, try this simple stretch:
- Sit tall in a chair with feet flat on the ground.
- Slowly turn your head to one side until you feel a gentle stretch.
- Hold for 5 seconds.
- Return your head back to the starting position
- Repeat on other side and complete reps through each side or as needed.
Heat Therapy
One way to alleviate muscle cramps is by using heat therapy which increases blood flow within the affected area, promoting healing and relaxation of over-worked muscles.
Hot Baths
Soaking in hot water can assist with relief from muscle spasms too! Simply add Epsom salt or magnesium flakes into warm bath water, allowing it dissolve completely before getting in tub. The magnesium will stimulate blood circulation while reducing inflammation, providing instant relief!
Heating Pads
If soaking isn’t practical, heating pads are an alternative way for targeted pain relief that’s quick & easy! Simply place heated pad directly onto affected areas around time intervals up to ~20 minutes at a time (avoid skin burns!).
Cold Treatment
Did you know that applying cold helps reduce swelling as well? It also numbs pain receptors temporarily so discomfort levels can be reduced when applied at onset of spasm attack.
Ice Packs
Ice packs are effective in giving quicker relief from sudden clamping sensations – limit use though since extended periods could increase recovery period or intensify problem areas. Place ice pack wrapped in cloth overnauseated region every hour or two hours depending why specifically affecting your body part.
Cryotherapy Machines
If ice packs don’t do the trick then maybe cryotherapy machines like Ooler ChiliPad would help relieve all types of soreness caused by too much physical activity – BUT make sure these machines are used in a manner agreeable to instructions, as overuse increases recovery w/ heightened danger.
Massages
Applying pressure on areas of prolonged contractions could diminish lactic acid build-up and provide relaxation. One massage technique that specifically targets muscle spasms is call the Trigger Point Therapy. This method involves applying direct pressure onto trigger points (tenderness): once tension releases there’s often instant relief from radiating pain.
Self-Massage
Fortunately you don’t need an on-call masseur to nab some soothing; just watch and learn!
- Use your palm or fingers for specific targeted areas.
- Apply firm, but not painful pressure
3.Start at top layer of skin then work way into deeper layers toward muscle knots
4.Rolling massage balls help apply added force when self-massaging- it’s like bowling but better!
Check with chiropractors or physical therapists if unsure about self-massage intensity safety.
Foam Rolling
Foam rolling up-and-down legs or other body part is a popular trend which promotes using one’s own weight against dense foam cylinders made out of sturdy PVC pipe material; rolls intended ease stiffness throughout muscles & joints where tension can form along connective tissues.
Electrolytic Supplements
Electrolytes are minerals(cofactor) required to regulate our electrical system- they’re responsible for communication between ports within whole Nervous System plus Muscular Contractions! Thus taking healthy amounts each day will fight muscular cramps afterwards…
Magnesium-filled foods
-Fish
-Tofu(1)
-Seeds(K)…
-Nuts
-Avocado(cushioning:good fats)
-Dark Chocolate(Of course!)
There’s also magnesium supplements available in tablet/powder form – make sure dosage guidelines are followed though since too much magnesia salt lowers bowel activity resulting in further spasm discomfort.
Conclusion
In conclusion, muscle spasms can be a real pain but with the right treatment methods they don’t have to be! Incorporate these tips into your daily routine and say goodbye to unwanted contractions. Remember Hydration is key! Regulate calcium intake too! Try massage therapy or cryotherapy machines- just ensure proper use by following instructions; check w/ chiropractors & physical therapists likewise if any concerns arise regarding direct self-massage sessions.
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
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