Cramps, a symptom that no one wants to have.

Have you ever been asleep and suddenly had cramps asking for you? Have you ever exercised or played a sport and suddenly cramps came? Even just sitting at home watching TV and suddenly having cramps...so what can I do to prevent cramps?

Camps are a symptom that no one wants to happen to themselves. Because each time the muscles relax, it makes you sweat. The author would like to present symptoms that everyone must have experienced. That is muscle cramps. Also known as cramps

cramps What is it?

Cramps (Muscle Cramps) refers to tenseness or spasms that cause pain and hard lumps of the muscles. This will happen suddenly and cannot be controlled. 

There is pain or sore muscles in the said area. It can occur with any muscle in the body. And it will only occur for a moment and then subside by itself.

The muscles that cramp most often are the 'calf muscles', followed by Front and back thigh muscles foot muscles and back muscles

'cramps'It is  most common in middle-aged and elderly people. Although the exact cause of cramps is currently unknown, But it was found that some cases may be related to sitting for a long time or using that muscle too much.

Every human muscle tenses and relaxes throughout the day. But the contraction is so excessive that the muscles work at 100% and do not relax. This is why it's called 'cramp'

.In addition, being'cramp'is also associated with various conditions such as pregnancy, dehydration, neurological and muscle diseases. Endocrine disease or taking certain types of medicine, such as diuretics, etc.

Camps and exercise

Camps during exercise can be caused by many reasons, such as dehydration, mineral salt balance. or muscle injury Because the nerve system orders the body to stop working (contract) when stimulated or exercised too much

, playing sports or exercising can make the muscles work up to 100%. The way to avoid this is to do only 70%, such as jogging, running slowly instead of running vigorously to help prevent cramps. and not injured

In addition,‘Camping’  is also another reason why most people drown. Because when there is sudden pain and a hard lump in the muscle This may cause them to be unable to continue swimming and eventually drown. ThereforeStretching your muscles before exercising and not overdoing it will help reduce the incidence of cramps. 

Camps and sleeping

Many people may have woken up in the middle of the night because of muscle pain caused by cramps. Therefore, dealing with such symptoms is

• Arrange yourself to sleep comfortably and relax.
• May use pillows to support the legs about 10 centimeters above the bed.
• Wrap with a blanket for warmth.
• Drinking milk before bed can help add calcium to the body.

When cramps occur, What should I do?

There are many techniques for taking care of the muscles in the area where cramps occur, as follows:

1. Poses to stretch the muscles that are cramping.
   This must be done gently and then gradually increase the force of the stretch until the end of the movement. Hold for a few seconds until the muscles relax. But you shouldn't stretch violently, quickly, or jerkily. Because it will cause the muscles to contract more than before. Assoc. SPY THE DUCK Dr. Panya has recommended ways to stretch the muscles in the case of cramps in the calves: You can use your hands to press on the toes and hold for just 2 - 3 minutes to help relieve the spasms.
2. Massaging the muscles should be alternated with stretching
   , for example, gently rolling the muscles in the cramp area for 1-2 minutes, alternating with stretching for 1-2 minutes, will help the muscles relax. But should not be squeezed violently. Because it will stimulate the muscles to contract more.
3. Providing warmth or heat to muscles that are cramping 
   In the case of frequent cramps, heat should be used to help, such as using a towel moistened with warm water, wrung out enough to compress the area that is cramped. Or use a hot water bag wrapped in two layers of towels and compress for about 20-30 minutes. This will help blood flow to the muscles. Can reduce symptoms of spasms

summary

Preventing cramps can be done by regularly preparing your body to be strong. Consume fruits and vegetables or herbs that contain potassium. Magnesium and various minerals such as bananas, bananas, tomatoes, oranges, cantaloupe, etc. 

If you can restrain yourself before your muscles contract to 100%, it will help prevent cramps as well.

Article worth reading further

• Preparation Tips Every Top Should Know
• strategy to get fit. For the receiving line

Illustration from the internet.
Interview by Assoc. SPY THE DUCK Dr. Panya Kaimook
Some information from :
- Village Doctor Foundation
- Sook Magazine Issue 67