- How to eliminate cramps on the spot
- 1. leg cramp
- 2. Cramp in the foot
- 3. Calf cramps
- 4. Cramp in the belly
- 5. Cramp in the hand or fingers
- Foods to fight cramps
The most important thing to do in case of cramps is to stretch the affected muscle. Therefore, it is very important to know how to properly stretch some muscles of the body, since the stretching exercises according to the cramp location.
After stretching, it is advisable to give a good massage to the sore muscle to reduce inflammation and bring relief from discomfort.
Cramp is a muscle spasm, that is, an involuntary contraction of one or more muscles, which can happen after intense exercise, during the night or at any time, in case of dehydration or lack of magnesium, for example. The muscle spasm is strong and cannot be controlled voluntarily, and the moment the cramp happens, the muscles are pulled and there is intense pain and an extreme need to solve the problem immediately.
How to eliminate cramps on the spot
The best strategy to eliminate a cramp the moment it appears is to force the muscle in the opposite direction of the cramp, doing a stretch of the muscle. Here's how to do the appropriate stretches for the most common types of cramps:
1. leg cramp
In the case of leg cramps, what to do to relieve pain is:
- Cramp in front of the thigh: stand and bend the affected leg backwards, as shown in the image, holding the foot and maintaining this position for 1 minute. Cramp behind the thigh: sit on the floor with your legs straight and bend your body forward, trying to touch your toes with your fingers and stay in that position for 1 minute.
2. Cramp in the foot
When your fingers are facing downwards, you can place a cloth on the floor and put your feet on top of the cloth and then pull the top of the cloth upwards and hold this position for 1 minute. Another option is to sit with your leg straight and hold your toes with your hands, pulling your fingers in the opposite direction to the cramp, as shown in the image.
3. Calf cramps
Cramping in the 'leg potato' may not affect the muscles of the feet, in which case what you can do is stand about 1 meter from a wall and keep your feet flat on the floor, and lean your body to front, which causes a calf stretch.
Sitting on the floor with your leg straight and asking someone else to push the tip of your foot towards your body is another option. You should stay in either position for about 1 minute.
4. Cramp in the belly
A good way to relieve stomach cramps is:
- Abdominal cramps: lie on your stomach, place your hands at your sides and then stretch your arms, lifting your torso, as shown in the image. Stay in that position for 1 minute. Cramp on the side of the belly: stand, stretch your arms over your head, interlacing your hands, and then bend your torso to the opposite side of the cramp, maintaining this position for about 1 minute.
5. Cramp in the hand or fingers
Cramps in the fingers happen when the fingers contract involuntarily towards the palm of the hand. In that case, what you are advised to do is put your hand open on a table, and hold your cramped finger and lift it from the table.
Another option is to hold with the hand opposite the cramp, all fingers, as shown in the image. Stay in that position for 1 minute.
Foods to fight cramps
Food also helps to treat and prevent cramps, so you should invest in foods rich in magnesium and vitamin B, such as Brazil nuts. In addition, you also need to drink more water because dehydration is also one of the causes of cramps. Find out more details in this video with the nutritionist Tatiana Zanin:
When cramps appear more than 1 time a day or take more than 10 minutes to pass, it is recommended to consult the general practitioner to start the appropriate treatment, which may include potassium or magnesium supplements, for example. Cramps are more common in pregnancy, but you should inform the obstetrician about this fact, as it may be necessary to take a magnesium food supplement, for a few days, for example.
