Have you ever woken up in the middle of the night to experience a horrible Charlie horse in your leg? Or maybe while you have been exercising or working? It’s a terrible pain and many of us have experienced it before. Sometimes, however, they occur with such frequency that we may even fear it occurring!
So, how can you treat them? There are several reasons why you may be experiencing Charlie horses and knowing why, you can learn to prevent them so they don’t happen as often and treat them when they do occur so that they don’t last as long.
What Causes Charley Horses and Cramps?
Staying in the same position for a long time and tensing up the muscles can cause cramping. Exercising without properly warming up is another common cause. Finally, our diets may also play a role in causing our muscles to cramp. A more complete list of causes includes:
- Lack of potassium and mineral salt
- Some medications
- Muscle fatigue
- Lack of vitamin E
- Lack of muscular stimulation
How to Prevent and Treat Cramps
The best solution to a problem is not experiencing the problem in the first place. That’s why it’s important to do things like exercise, stay hydrated, and eat well. Prevention goes a long way in keeping you from the uncomfortable and often painful moments. Here are a few tips to keep those monsters at bay.
Warm Up Before Exercising
Exercising is always great! But it’s important to properly warm up and cool down when you exercise. It doesn’t matter if you are running, swimming, or lifting weights. It’s important to warm up your muscles in order to prevent tears to the muscle or cramping. Lightly walking and then taking to time to stretch and slowly get into a more intense workout will ensure that your muscles are prepared for the workload.
After you work out, it’s also important to cool down. Do another light walking session and stretch your muscles out to release lactic acid and prevent your muscles from going suddenly cold after having been so warm.
Learn to Relax
Before going to bed, it’s a good idea to take a warm bath and massage your legs. You can use some coconut oil, lavender or rosemary to really relax those muscles. Be sure to avoid blue lights from screens, phones and TVs and enjoy a peaceful night of sleep. This will prevent you from having muscle spasms and cramps at night.
The best way to avoid cramping is to know how to prevent them. For this it is ideal to keep your electrolytes at an adequate level, and your potassium levels. And how we do it? you will ask yourself. Very easy. In the mornings you should prepare a milkshake of the most nutritious and useful based on banana and kiwi. Take a banana, a kiwi and a half glass of water to your blender. Mix it well and drink it little by little. You will see how in this way you spend the morning in an excellent, well-nourished way. And your cramps will disappear.
Drink a lot of water throughout the day and especially after a workout in which you sweat a lot. If you do sweat a lot, consider adding a sports drink in order to replace the salt you will have probably lost through excessive sweating. This will keep you from cramping.
Get proper Nutrition
It’s important that you eat a balanced meal that is rich in potassium in order to prevent cramping. Bananas are a great source of potassium and they are a good thing to eat when you are cramping, since they greatly reduce the occurrence of cramps.
Try Apple Cider Vinegar
Apple cider vinegar is a great tonic that helps with gut health, skin toning, and even preventing cramps. Drink apple cider vinegar with a tablespoon of honey to help you lose weight, have healthy bacteria in your gut, and prevent cramping. You can also rub apple cider vinegar in your legs to prevent or calm leg or hand cramps.
Follow the tips above to stop the pain now!