Cramps in Hands and Feet
Muscle cramps are sudden involuntary contractions, which occur in different muscles in the body. The contractions are often characterized by pain in hands and feet. The commonly affected areas include the feet, arms, abdominal wall, and hands. This intense pain of cramps in hands and feet can awaken you if you are asleep or make it difficult to move or walk during the day. The sudden pain is sharp and usually lasts for a few seconds or up to 15 minutes. The cramps are caused by muscle spasms and almost everyone experiences muscle cramps in once in their lifetime. One question that most people ask is how can you relieve muscle cramps?
Possible Causes of Cramps in Hands and Feet
There are numerous causes of muscle cramps on the hands and feet, this include
1. Inadequate Blood Supply
Inadequate blood supply is a condition that occurs when the arteries, which supply blood to the arms and legs, narrow down in a situation called arteriosclerosis. This condition results in cramps-like pain in the legs, feet, or arms, especially during workouts. However, the pain goes away immediately after you stop the workout.
2. Nerve Compression
Compression of the nerves on the lumbar stenosis or spinal cord is a common contributor in producing cramp-like pain on the hands and legs. The pain can worsen if you try to walk, walking in a flexed position such as pushing a cart or so will delay or improve the symptoms of the cramps.
3. Mineral Depletion
Medical research has shown that a low level of different minerals is known to cause cramps. A reduction in the levels of magnesium, calcium, or potassium in the diet can contribute to cramps on the hands and legs. Moreover, medications such as diuretics prescribed for Hypertension or high Blood Pressure contributes to mineral depletion.
4. Age
Your age can contribute to cramps when we age we begin to lose muscle mass, and the remaining muscle mass is overStressed. In most cases, the elderly or senior citizens experience cramps because the muscles can no longer support their weight.
5. Dehydration
People who participate in warm weather sports are likely to experience cramps in the feet and hands because the exercise leads to dehydration. Dehydration of the muscle results in the reduction of the muscle stretching and flexibility. Lose in flexibility results in cramps.
6. Pregnancy
While fatigue, morning sickness, and back pain are frequent complains during pregnancy, raised hormonal levels causes the retention of water during pregnancy. When the water is retained, it results in swollen legs and the more the body has more water in the cells the higher the chances of getting cramps. Cramps occur because the cells are stressed with excess fluid and movement becomes a problem to many people. Fluid retention causes partial blockage of the blood flow to different parts of the body especially the extremities and this causes cramps.
7. Medical Conditions
Recent findings indicate that there are medical conditions, which increase the risk of cramps of the feet and hands. The diseases, which contribute to the condition, include Thyroid disorders, liver problems, nerve diseases, and Diabetes.
In addition, brain disorders and conditions such as dystonia, Multiple Sclerosis, and Huntington disease can contribute to the cramps. Over breathing or what is commonly called hyperventilation increases blood flow to the extremities and the congestion can result in the formation of cramps.
How to Relieve Cramps in Hands and Feet
Cramps can be treated using various self-care measures. It is imperative that you look for countermeasures to prevent the condition from affecting your sleep or walking. In such cases where the cramps is interfering with your working or sleep and does not respond to the following measures, then it is important that you seek medical advice.
1. Heat Application
When you put a heating pad on areas affected by cramps, then raise the temperature gradually then the pain will disappear as the heat relaxes the muscles and blood flow is evened out. In situations where the pain does not subside after ten minutes of application then you can wait for a half an hour before applying again.
2. Foods Rich in Acetic Acid
It is recommended that you consume foods that are rich in acetic acid as it reduces effects of the cramps. Drink pick juice, apple cider vinegar or eat mustard. These foods are essential because they contain vinegar, and acetic acid is the main component of vinegar. Acetic acid is required in the synthesis of acetylcholine, and this improves muscle coordination and functionality. You can take two tablespoons of vinegar, and this will alleviate cramps quickly.
3. Herbal Tea
Studies indicate that anxiety and stress could be the causative factors of foot and hand cramps, taking a cup of chamomile tea will help in relaxing your body, and this will, in turn, reduce cramps and muscle aches. Alternatively, you can take cramp bark tea. The tea has valerianic acid, which is a muscle relaxant, and it helps in relieving cramps.
4. Stretching
In most cases, muscle cramps can be alleviated if the muscle that is involved is stretched over a short distance. Cramps, which affect the legs and feet, can be reduced effectively by walking around or through stretching. If you are experiencing cramps on your calf muscle, then you can stand two feet from the wall and stretch your feet. Another way of reducing cramps on the feet is through flexing of the ankle. This can be done through pulling the toe towards the head while still on the bed with the legs as straight as possible. If you are, experiencing cramps on your hand press the hand on the wall with fingers facing down this will stretch the flexor muscle and reduce effects of the cramp.
5. Gentle Massaging
Massage is crucial component is alleviating effects of cramps; gentle massage on the affected muscles will help it to relax. In addition, a gentle massage coupled with the application of a hot soak or heating pad. In cases, where the cramp is associated with the fluid loss especially after a vigorous physical activity then replacement with electrolyte and fluid with potassium and sodium is paramount. There are no medications for such conditions only fluid replacement will work to alleviate the problem.
6. Medications
There are various muscle relaxant medications in the market such as orphenadrine, baclofen, cyclobenzaprine. These medications are essential in alleviating stiff muscle conditions. In case you experience muscle cramps regularly then you can drink quinine containing water or tonic water before bed. In some cases, injection of botulinum toxin can help prevent muscle problems associated with spastic muscle disorders.
How to Prevent Cramps in Hands and Feet
1. Drink Tonic Water
Tonic water is a common carbonated beverage, which contains quinine, and this is known to be an effective muscle relaxant. Research shows that if you take one 12-ounce can of the drink cramps in hands and feet will be a history. Tonic water contains low amounts of quinine and quinine improves myoblastic activity.
2. Eat Bananas
Any electrolyte imbalance in the system caused by a dietary imbalance, or Excessive Sweating can affect how the muscles function. Low levels, potassium, or sodium can make you susceptible to cramps. Bananas contain a high level of potassium and taking a banana every day will help in offsetting excess sodium in the system.
3. Take Plenty of Fluids
Dehydration is known to be a common cause of muscle cramps. You can become dehydrated if you sweat a lot of or if you sweat a lot. Increasing the amount of water taken daily to the recommended amount of eight 8-ounce glasses a day will balance the electrolyte and help the muscle regain activity.
Muscle cramps are sudden involuntary contractions, which occur in different muscles in the body. The contractions are often characterized by pain in hands and feet. The commonly affected areas include the feet, arms, abdominal wall, and hands. This intense pain of cramps in hands and feet can awaken you if you are asleep or make it difficult to move or walk during the day. The sudden pain is sharp and usually lasts for a few seconds or up to 15 minutes. The cramps are caused by muscle spasms and almost everyone experiences muscle cramps in once in their lifetime. One question that most people ask is how can you relieve muscle cramps?
Possible Causes of Cramps in Hands and Feet
There are numerous causes of muscle cramps on the hands and feet, this include
1. Inadequate Blood Supply
Inadequate blood supply is a condition that occurs when the arteries, which supply blood to the arms and legs, narrow down in a situation called arteriosclerosis. This condition results in cramps-like pain in the legs, feet, or arms, especially during workouts. However, the pain goes away immediately after you stop the workout.
2. Nerve Compression
Compression of the nerves on the lumbar stenosis or spinal cord is a common contributor in producing cramp-like pain on the hands and legs. The pain can worsen if you try to walk, walking in a flexed position such as pushing a cart or so will delay or improve the symptoms of the cramps.
3. Mineral Depletion
Medical research has shown that a low level of different minerals is known to cause cramps. A reduction in the levels of magnesium, calcium, or potassium in the diet can contribute to cramps on the hands and legs. Moreover, medications such as diuretics prescribed for Hypertension or high Blood Pressure contributes to mineral depletion.
4. Age
Your age can contribute to cramps when we age we begin to lose muscle mass, and the remaining muscle mass is overStressed. In most cases, the elderly or senior citizens experience cramps because the muscles can no longer support their weight.
5. Dehydration
People who participate in warm weather sports are likely to experience cramps in the feet and hands because the exercise leads to dehydration. Dehydration of the muscle results in the reduction of the muscle stretching and flexibility. Lose in flexibility results in cramps.
6. Pregnancy
While fatigue, morning sickness, and back pain are frequent complains during pregnancy, raised hormonal levels causes the retention of water during pregnancy. When the water is retained, it results in swollen legs and the more the body has more water in the cells the higher the chances of getting cramps. Cramps occur because the cells are stressed with excess fluid and movement becomes a problem to many people. Fluid retention causes partial blockage of the blood flow to different parts of the body especially the extremities and this causes cramps.
7. Medical Conditions
Recent findings indicate that there are medical conditions, which increase the risk of cramps of the feet and hands. The diseases, which contribute to the condition, include Thyroid disorders, liver problems, nerve diseases, and Diabetes.
In addition, brain disorders and conditions such as dystonia, Multiple Sclerosis, and Huntington disease can contribute to the cramps. Over breathing or what is commonly called hyperventilation increases blood flow to the extremities and the congestion can result in the formation of cramps.
How to Relieve Cramps in Hands and Feet
Cramps can be treated using various self-care measures. It is imperative that you look for countermeasures to prevent the condition from affecting your sleep or walking. In such cases where the cramps is interfering with your working or sleep and does not respond to the following measures, then it is important that you seek medical advice.
1. Heat Application
When you put a heating pad on areas affected by cramps, then raise the temperature gradually then the pain will disappear as the heat relaxes the muscles and blood flow is evened out. In situations where the pain does not subside after ten minutes of application then you can wait for a half an hour before applying again.
2. Foods Rich in Acetic Acid
It is recommended that you consume foods that are rich in acetic acid as it reduces effects of the cramps. Drink pick juice, apple cider vinegar or eat mustard. These foods are essential because they contain vinegar, and acetic acid is the main component of vinegar. Acetic acid is required in the synthesis of acetylcholine, and this improves muscle coordination and functionality. You can take two tablespoons of vinegar, and this will alleviate cramps quickly.
3. Herbal Tea
Studies indicate that anxiety and stress could be the causative factors of foot and hand cramps, taking a cup of chamomile tea will help in relaxing your body, and this will, in turn, reduce cramps and muscle aches. Alternatively, you can take cramp bark tea. The tea has valerianic acid, which is a muscle relaxant, and it helps in relieving cramps.
4. Stretching
In most cases, muscle cramps can be alleviated if the muscle that is involved is stretched over a short distance. Cramps, which affect the legs and feet, can be reduced effectively by walking around or through stretching. If you are experiencing cramps on your calf muscle, then you can stand two feet from the wall and stretch your feet. Another way of reducing cramps on the feet is through flexing of the ankle. This can be done through pulling the toe towards the head while still on the bed with the legs as straight as possible. If you are, experiencing cramps on your hand press the hand on the wall with fingers facing down this will stretch the flexor muscle and reduce effects of the cramp.
5. Gentle Massaging
Massage is crucial component is alleviating effects of cramps; gentle massage on the affected muscles will help it to relax. In addition, a gentle massage coupled with the application of a hot soak or heating pad. In cases, where the cramp is associated with the fluid loss especially after a vigorous physical activity then replacement with electrolyte and fluid with potassium and sodium is paramount. There are no medications for such conditions only fluid replacement will work to alleviate the problem.
6. Medications
There are various muscle relaxant medications in the market such as orphenadrine, baclofen, cyclobenzaprine. These medications are essential in alleviating stiff muscle conditions. In case you experience muscle cramps regularly then you can drink quinine containing water or tonic water before bed. In some cases, injection of botulinum toxin can help prevent muscle problems associated with spastic muscle disorders.
How to Prevent Cramps in Hands and Feet
1. Drink Tonic Water
Tonic water is a common carbonated beverage, which contains quinine, and this is known to be an effective muscle relaxant. Research shows that if you take one 12-ounce can of the drink cramps in hands and feet will be a history. Tonic water contains low amounts of quinine and quinine improves myoblastic activity.
2. Eat Bananas
Any electrolyte imbalance in the system caused by a dietary imbalance, or Excessive Sweating can affect how the muscles function. Low levels, potassium, or sodium can make you susceptible to cramps. Bananas contain a high level of potassium and taking a banana every day will help in offsetting excess sodium in the system.
3. Take Plenty of Fluids
Dehydration is known to be a common cause of muscle cramps. You can become dehydrated if you sweat a lot of or if you sweat a lot. Increasing the amount of water taken daily to the recommended amount of eight 8-ounce glasses a day will balance the electrolyte and help the muscle regain activity.
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