Muscle cramps can be disturbing and irritating. It is the result of poor blood circulation particularly around your extremities such as your legs and arms.
It can be caused by the overuse of muscles during exercise, exercising without stretching first, muscle fatigue, nerves being squeezed, dehydration, deficiency of magnesium and potassium or any injury around your body such as spinal cord injury.
Blood circulation is important to our body system. Blood carries oxygen, nutrients and minerals which are essential for organ function and cell growth.
Poor blood circulation will result in a tingling or itching around the affected area of your body. You will also feel numbness on the limbs where blood flow is compromised.
Throbbing or stinging around the affected part as well as muscle contraction are also considered major symptoms of poor blood circulation.
There are easy ways to enhance blood circulation particularly during a muscle cramp. For instance, stand up and take a walk. Do not apply too much pressure on your leg by sitting in a particular position as it will continue to restrict blood flow. Either change position immediately, stand up or take a short walk.
Stretching helps lessen the incidence of muscle cramps and improves blood circulation. It also helps the organs and muscles function normally.
Meditation helps improve blood flow. Deep breathing, meditating and yoga will help your body relax, reduce blood pressure and improve circulation.
You can meditate or practice yoga in your home or join a meditation group. These exercises not only help calm you, but gives you the opportunity to socialise with others when practising in a group.
A reduction of blood flow caused by dehydration and loss of excessive liquids in your body can spark the cramping of muscles.
To counter this, consume water as needed by your body especially when thirsty. Also keep a bottle of water with you at all times, and drink more when you sweating, after urinating as well as before and after a workout.
Consume oranges as these have a high concentration of Vitamin C and are said to toughen the capillary walls and stop the build-up of plaque which causes poor blood flow.
Research findings presented in the Circulation Journal of the American Heart Association show that dark chocolate which is rich in natural flavonoids has been linked to improved blood circulation.
Other sources of food like salmon and avocados also help increase blood circulation and support the cardiovascular system with its heart-healthy omega-3 fatty acids.
This article first appeared in hellodoktor.com and was reviewed by Dr Duyen Le. The Hello Health Group does not provide medical advice, diagnosis or treatment.