What should be done in case of cramp is to lengthen the affected muscle and therefore the stretching exercise should be different for each type of cramp depending on whether it appears in the legs, feet, hands or calf. After doing the stretching, it is advisable to do a good massage on the sore muscle to reduce the inflammation and bring relief from the discomfort.
Cramp is a muscle spasm, that is, an involuntary contraction of one or more muscles, which can happen after intense exercise, overnight or at any time in case of dehydration or lack of magnesium, for example. Muscle spasm is strong and can not be controlled voluntarily, and at the time of cramp the muscles are pulled back and there is intense pain and extreme need to solve the problem immediately.
How to eliminate cramp on time
The best strategy for eliminating a cramp by the time it appears is to force the muscle in the opposite direction of the cramp by performing a forced stretching of the muscle. For this it is necessary to use the hands to pull the feet in the direction opposite to the cramp, or to ask another person to carry out this movement. Here's what can be done in situations with the most common types of cramp:
1. What to do for leg cramp
In the case of a cramp in the leg, what should be done to relieve the pain is:
- Cramp in front of the thigh: stand up and bend the affected leg back as shown in the picture, holding on to the foot and holding that position for 1 minute.
- Cramp behind thigh: Sit on the floor with your legs stretched out and bend your body forward, trying to touch your toes with your toes and stand in that position for 1 minute.
2. What to do for foot cramp
When the fingers are facing down, you can place a cloth on the floor and place your feet on top of the cloth and then pull the top of the cloth up and hold that position for 1 minute. Another option is to sit with your leg stretched out and hold the tip of your feet with your hands, pulling your fingers in the opposite direction of the cramp.
3. What to do for cramp in the calf
Cramp in the leg potato may not affect the muscles of the feet, and in this case what you can do is stand up to about 60 cm from a wall and keep your feet flat on the floor, front, which causes a stretching of the calf. Sit on the floor with your leg stretched out and ask the other person to hold your foot and force your fingers forward. Stay in this position for 1 minute.
4. What to do for cramp in the belly
A good way to relieve cramp in the belly is:
- Cramp in the abdominals: lie on your belly down, place your hands next to your body and then stretch your arms, lifting your torso, as shown in the picture. Stay in this position for 1 minute.
- Cramp on the side of the belly: stand up, stretch your arms over your head, interlacing your hands, and then bend your torso to the opposite side of the cramp, holding this position for about 1 minute.
5. What to do for cramp in the hand or fingers
The cramp in the fingers of the hand turns the fingers to the palm of the hand suddenly and in this case it is advisable to place an open hand on the table and hold the cramp finger and turn it in the opposite direction. Another option is to hold with the hand opposite the cramp, all fingers, as shown in the image. Stay in this position for 1 minute.
Foods to fight cramps
Feeding also helps treat and prevent cramps and so you should invest in foods rich in magnesium and vitamin B, such as Brazil nut. In addition, you also need to drink more water because dehydration is also one of the causes of cramps. Learn more details in this video with nutritionist Tatiana Zanin:
When cramps occur more than once a day or take more than 10 minutes to go, it is recommended to consult the general practitioner to initiate appropriate treatment, which may include potassium or magnesium supplements, for example. Cramps are more common in pregnancy, but the obstetrician should be told about this because it may be necessary to take a magnesium dietary supplement for a few days, for example.
