Help, I've got a Cramp and it won't give up!!!

     Good Morning, Fam...  There is nothing like 'catching' a cramp whether you are exercising or asleep in bed.  The muscle cramps I usually get are in my legs, specifically in my calf muscle, but I have been know to get them in my thigh as well.  Cramps are strong painful contractions or tightening of a muscle that lasts from a few seconds to several minutes. 

     Causes for muscle cramps can be for many reasons.  Your reason for having a cramp may be different from someone elses.  Muscle cramps can be caused by:

• Dehydration--simply meanng your body has lost too much fluid
• Exercising, trauma to the muscle, or standing or sitting keeping your leg (arm, foot, whatever) in an awkward position for a long length of time
• Lacking enough potassium, calcium, magnesium or other minerals in your blood stream.  This could happen due to pregnancy or an underlying disease like hypothyroidism
• Exposure to cold temperatures
• Medications--birth control, diuretics, steroids, antipsychotics, drugs used for high blood pressure or high cholesterol

     Although there are many reasons why you can "catch that cramp", there are also things you can do to prevent them from happening.

• STAY HYDRATED... Your body's composition is mostly water.  DRINK plenty of it, especially if you are participating in physical activity.  So they say, the more hydrated you are, the easier it is for your muscles to contract and relax.  Stay away from drinks that contain caffeine because this can cause dehydration and yes, limit or avoid drinks with alcohol...
• WARM UP those muscles prior to exercise.  Any trainer with their weight in gold will tell you to do so.  Actually, you should be doing some type of muscle stretch everyday, not only before exercise, but before you go to bed if you are having night cramps.
• EXERCISE...  Yes, to all you couch potatoes out there, get up and get moving.  Your exercise does not have to be anything major, but a short walk, up and down stairs or around the block will help get that blood flowing.  Start slow and gradually increase a little each week...
• EAT HEALTHY...Especially if you are pregnant.  Eat foods that are rich in calcium--cheese, milk, yogurt, dark leafy vegetables, orange juice, sardines, soybeans.  Eat foods rich in potassium--white beans, sweet potatoes, prunes, bananas, raisins, edamame (soybeans), orange juice.  Get in some foods that are rich in magnesium--dark leafy vegetables, nuts and seeds, fish, soybeans, bananas, avocados, low-fat yogurt, and dark chocolate.  So if you take in dark leafy vegetables, bananas, and soybeans you can't go wrong.  You can also consider taking a multivitamin supplement.
• MASSAGE...  always consider treating yourself to a massage.  Hey, it surely can't hurt.  According to the Mayo Clinic it can help with a variety of issues, including stress, anxiety, digestive disorders, fibromyalgia, stress related insomnia, as well as pain and muscle tension just to name a few things...

     What should you do to STOP a muscle cramp???  You have to do what works for you but suggestions include:

• Stretching out the affected musle
• Use an ice pack on the muscle, just make sure you have a barrier (towel or cloth) between your skin and the ice pack
• Try taking a warm bath/shower.  Even a heating pad may help you
• You can always medicate.  Over the counter medications like Acetaminophen, Ibuprofen, or Naproxen may help relax that tight muscle
• Walk it off.  Shake that foot, arm, or leg out.  Flex the affected muscle

     So, the next time you find yourself 'cramping and can't get up', try some of the things suggested and see if that works for you...  Hopefully, something will help...

SMOOCHES
(Special thanks to mayoclinic.com, WebMD.com, Everydayhealth.com,