Most cramps disappear after a few minutes. It is possible to anticipate their occurrence and to alleviate the pain. If they become recurrent or are associated with other symptoms, it is advisable to consult a doctor.
What to do in case of cramps?
A cramp causes a strong pain. It can be quickly relieved by a few simple gestures:
Stretch and massage the muscle reached by the cramp. For example, if it is a calf cramp, raise your leg and pull the toe of the foot up (bring the toe of the foot towards you). Once this exercise is done, try to walk on the heels for a few minutes;
Re-hydrate by drinking plenty of water;
If muscular pain persists after the cramp, you can take one of the following medications:
Paracetamol,
An anti-inflammatory steroidal or “NSAIDs” (ibuprofen, ketoprofen) or aspirin. Each of these medications should be used alone: do not at the same time take several NSAIDs, or an NSAID and aspirin.
How to avoid cramps?
Here are some tips to prevent repetition of cramps.
In all cases of cramps
It is recommended:
-To hydrate properly by drinking water without waiting to be thirsty (especially during periods of heat),
-To eat healthily and to focus on high-magnesium foods for athletes and pregnant women (soybean germ, rice, complete bread, nuts, bananas…)
In the event of night cramps
Before bedtime, stretch the muscles usually affected by cramps.
-For calf muscle (called triceps sural), a simple way is to stand facing a wall, one meter away, and lean forward on the wall, with the heels standing on the ground. The posture is held for 10 seconds to stretch the calves. The man-oeuvre is repeated after 5 seconds of rest.
-For the muscles located at the back of the thigh (called hamstring), the means is to lay the stretched leg on a chair facing you and then flex the bust forward.
In the bed, it is preferable that the foot is not in maximum extension, i.e. the point of the stretched foot. The foot must be at right angles to the leg. Thus, the calf muscle is not in maximal shortening, so it is less prone to cramping. For this:
-If you are sleeping on your stomach, put your feet out of bed or place a cushion under the shins (leg bones);
-If you are sleeping on your back, put the sole of the foot at right angles with your leg against a cushion placed in the bottom of the bed.
In case of cramps during the exercise
To anticipate the occurrence of cramps during exercises, it is advisable to do regular stretching exercises, walking or sports.
If you need to do an intense exercise, think:
-To prepare yourself by suitable training,
-To warm up well,
-Food in an appropriate way to provide sufficient energy and water supplies,
-To compensate for the loss of water and salt during physical activity,
-To complete your workout by exercising relaxation and stretching muscles.
Do you need to see a doctor when you have cramps?
The cramp is in the majority of cases, a benign condition that does not require medical consultation. However, a medical opinion may be necessary in some cases:
-Cramps are not isolated and you have a chronic disease;
-You take a daily treatment that promotes cramps (do not stop treatment yourself before you consult);
-The symptoms are atypical. Some illnesses can be manifested by pain, contractions that can, at first, be confused with cramps. Quickly, other symptoms are added, such as prolonged pain that refuses to pass, the absence of associated contracture, the cold and white foot, the hot and swollen leg, or even the fever;
-Cramps often repeat in time or give up more and more difficult to rest;
-Cramps occur in a context of intoxication (heavy metals, venom of animals…)
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