How to Avoid Painful Leg Cramps
Your mind has finally stopped racing and you've just nodded off, only to be rudely awakened by a deep knot of sudden pain in your thigh, calf or in the arch of your foot. Athletes and high heel wearers alike are often awakened from sleep by the infamous nocturnal leg cramp or charley horse. And though these occasional cramps usually are not serious, they are undeniably painful and downright annoying.
Keep track of your H20 levels
The exact cause of leg cramps is not known, however, they are most often associated with dehydration and electrolyte imbalance. That said, and youve heard it before, drinking the optimal amount of water " 7 to 8 eight-ounce glasses of water per day " is the first line of defense against charley. Staying hydrated is also important for overall health, so the water speech bears repeating!
Stretch stems
Also, easy stretches before bed can stave off cramps. Try this simple stretch before you hop into bed each night:
Stand facing the wall, 30 inches away. While keeping your heels on the floor, lean forward, put your palms on the wall, and slowly move your hands up the wall as far as you can reach comfortably. Hold the stretched position for 30 seconds. Release. Repeat steps 1 through 3 two more times. Keep in mind, when stretching, to take it slowly. Jolting right into a deep stretch and quick bouncing motions through the stretch are mistakes that can cause injury.
If youre still bothered by occasional cramping, your diet may need slight supplementation. According to Charles Kuntzleman, EdD, associate professor of kinesiology at the University of Michigan at Ann Arbor, taking a daily supplement of 400 IU of Vitamin E is usually helpful. If the cramps persist, your body may be experiencing a lack of calcium and magnesium, found in dark green, leafy vegetables such as kale and broccoli. Dr. Kuntzleman suggests supplementing with daily dosages of up to 1,000 milligrams of magnesium and 500 to 1,000 milligrams of calcium.
Circulation is necessary for rushing nutrients from food and supplements to the areas of the body that need healing most. Chiropractic adjustments can improve circulation and greatly reduce healing time. Remember to inform your chiropractor if youre experiencing muscle cramps. - 17268
Keep track of your H20 levels
The exact cause of leg cramps is not known, however, they are most often associated with dehydration and electrolyte imbalance. That said, and youve heard it before, drinking the optimal amount of water " 7 to 8 eight-ounce glasses of water per day " is the first line of defense against charley. Staying hydrated is also important for overall health, so the water speech bears repeating!
Stretch stems
Also, easy stretches before bed can stave off cramps. Try this simple stretch before you hop into bed each night:
Stand facing the wall, 30 inches away. While keeping your heels on the floor, lean forward, put your palms on the wall, and slowly move your hands up the wall as far as you can reach comfortably. Hold the stretched position for 30 seconds. Release. Repeat steps 1 through 3 two more times. Keep in mind, when stretching, to take it slowly. Jolting right into a deep stretch and quick bouncing motions through the stretch are mistakes that can cause injury.
If youre still bothered by occasional cramping, your diet may need slight supplementation. According to Charles Kuntzleman, EdD, associate professor of kinesiology at the University of Michigan at Ann Arbor, taking a daily supplement of 400 IU of Vitamin E is usually helpful. If the cramps persist, your body may be experiencing a lack of calcium and magnesium, found in dark green, leafy vegetables such as kale and broccoli. Dr. Kuntzleman suggests supplementing with daily dosages of up to 1,000 milligrams of magnesium and 500 to 1,000 milligrams of calcium.
Circulation is necessary for rushing nutrients from food and supplements to the areas of the body that need healing most. Chiropractic adjustments can improve circulation and greatly reduce healing time. Remember to inform your chiropractor if youre experiencing muscle cramps. - 17268
About the Author:
For additional information on nutrition feel free to contactDr. Fowler at www.lakestlouisdc.com
posted by X - Men at
1:38 AM
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