A muscle cramp is a strong, painful contraction or tightening of a muscle that comes on suddenly and lasts from a few seconds to several minutes.
Muscle cramps are caused by overuse of a muscle, dehydration, stress or fatigue. You could get a muscle cramp during a workout, but it can also happen after some part of your body has remained frozen in one position for a long time.
Here are a few ways to relieve and prevent the pain of muscle cramps;
Be Pre-emptive
If you tend to get muscle cramps during exercise, drink at least two cups of water two hours before each workout, then stop and drink 125 to 250 milliliters every 15 minutes during exercise sessions.
Stretch And Massage
Stretch the cramped muscle and gently rub it to help it relax. For a calf cramp, put your weight on your cramped leg and bend your knee slightly. If you are unable to stand, sit on the floor or in a chair with your affected leg extended.
Apply Heat Or Cold
Use a warm towel or heating pad on tense or tight muscles. Taking a warm bath or directing the stream of a hot shower onto the cramped muscle also can help. Alternatively, massaging the cramped muscle with ice may relieve pain.
Gently Massage The Affected Area
Find the epicenter of the muscle cramp and press into this spot with your thumb, the heel of your hand or a loosely clenched fist. Hold the pressure for 10 seconds, then press again. You are doing it right if you feel some discomfort, but not excruciating pain. After a number of repetitions, the pain from the cramp should start to diminish.
