Muscle Cramps

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MUSCLE CRAMPS

What's happend is that your muscle has tightened and shortened, causing sudden, severe pain-like spending five hours playing tennis in hot, summer heat and forgetting to take sips from your watter bottle. When you don't have enough fluid in your system, it leads to an electrlyte imbalance that causes your muscles to cramp up.

Taking the crimp out of cramps

Massage gently

To relax the tightened area, gently massaging the area that's cramped-whether it's a crick in your calf from overexercising or a spasm in your feet from wearing high heels all day.

S-T-R-E-T-C-H

Next, stretch the muscle out slowly and gently, as long as you don't feel pain.

For calf cramps, do a wall stretch

Stand about three feet away from the wall, with your knees straight and your heels on the floor. Lean into the wall, supporting yourself with your hands. You will feel the stretch of your calf muscles. Hold for 60 seconds and repeat three times.

Slurp fluids

If you get muscle cramps after golf or other forms of exertion, drink water or a sports drink or jiuce ro rehydrate and restore your electrolyte balance. The exception is if you have spent several hours exercising in extreme heat. You are then better off choosing a sports drink containing electrolytes.

Focus calcium, potassium and general hydration

The electrolyte imbalance that causes muscle cramps can also be caused by deficiencies of calcium and potassium in the diet.

Undo a cramp with ice

Ice is both a pain reliever and anti-in-flammatory.

Heat is another option

Heat improves superficial blood circulation and makes muscles more flexible, so some people find that heat is more soothing for muscle cramps than ice. Try a heating pad for 20 minutes at a time, or even a warm shower or bath. Massage the muscle with your hands following ice or heat.

Move around

Inactivity also is a cause of cramps. So if you've been on the road for an hour, get out and walk around for five minutes.