Muscle cramp How to manage?

I have seen many patients who complains of muscle cramp

When I advise them to do exercise. Let us see-

When do you get muscle cramps?

• When you exercise too fast or too hard without

doing proper warm up. It is very much necessary

to prepare your body for workout. It is also necessary

that you do your exercise on regular basis. If you exercise

just for 2-4 days then keep a gape of one week then also it

will not work.

• Second thing is that when you work on laptop, or do activity like

painting or playing instrument for long

period without taking any break in between then you can get

muscle cramp.

• Why do you get muscle cramp?

When you over use your muscle

your muscle gets injured, in order to protect itself from further injury

it gets constricted into tight painful mass. And you get

muscle cramps or muscle pain.

 

How can you increase the stamina of your muscles

to avoid muscle cramps?

 

• Take a break

Take a break while working for long hours in

same position. If you don’t remember to take a break while

working then you can keep an alarm in your

mobile for few days. Once you develop habit you will

remember it automatically.

 

• Hydrate yourself

Dehydration sometimes leads to muscle cramps. So

it is very much necessary to hydrate yourself. You must

drink at least 2.5—3 litres of water per day. Here also I have

Strategy for you if you don’t remember to drink water

while working. You can fill 1 litre water bottle and keep it

on your working desk in morning, finished it before lunch &

again, refill it & finished it before your dinner or if you are in office

then finish before coming home.

 

• Magnesium

Magnesium is very much necessary for contraction &

relaxation of your muscles. Deficiency of magnesium

can cause muscle cramps.

Good vegetarian sources of magnesium are-

• Almond
• Green leafy veggies
• Green peas

 

• Potassium

Potassium is also important for proper functioning

of your muscles.

Good vegetarian source potassium are

• Banana
• Muskmelon
• Spinach

 

Last but not the least, make sure to perform proper

Warm up before either exercise or yoga.

To get your free DVD, click here.

That’s all for today see you next Tuesday

With another Tuesday tip

Till then take care

Providing simple solutions for the complexities of life

Dr Bhumita Makwana

Your Dietitian & Homoeopathic physician.