Muscle Cramps Tips

Top Nine Periods Pain Relief Tips

MBBS, M.S. Obstetrics and Gynecology
Gynaecologist,
Top Nine Periods Pain Relief Tips

About 90% of menstruating women suffer from menstrual cramps two to three days each month. Also, menstrual cramps can mean headaches and general malaise, but pain is usually caused by menstrual cramps. Menstrual cramps are so severe that doctors even label them dysmenorrhoea. This is a very common condition. Seizures aren't usually a sign of a serious medical condition, but they are possible. Coping with monthly cramps are as frustrating as going through a heavy menstrual cycle. The happy news is that there are several therapies available to assist ease cramps.

Why cramps? 

Your uterus contracts to assist discharge it's lining throughout your menstrual cycle. Prostaglandins, which are molecules implicated in tension, irritations, and inflammation, cause uterine muscular spasms. Menstrual cramps are interlinked with a higher amount of prostaglandins.

If your periods are irregular, or excruciatingly painful, determining and treating the source of your abnormalities may be critical to your health. Other methods of cramp relief, such as hormonal birth control, work by inhibiting the formation and shedding of the endometrium.

1. Drink more water 

Drinking hot water instantly increases the blood flow in your body and relaxes your muscles giving them instant relief from pain.

2. Prefer herbal tea 

Certain herbal teas include anti-inflammatory and antispasmodic substances that help lessen uterine muscle spasms that cause stress. Menstrual cramps are believed to be relieved naturally and instantly by drinking chamomile, fennel, or ginger tea. Furthermore, these herbal teas provide additional advantages such as stress reduction and sleeplessness relief.

3. Anti-inflammatory diets 

Some foods can relieve cramps naturally and are very tasty. Anti-inflammatory foods increase blood flow and help relax the uterus. Berries, tomatoes, pineapple, turmeric, ginger, garlic, etc. Please try to consume green leafy vegetables, almonds, walnuts, and fatty seafood like salmon to help minimize inflammation.

 4. Say no to snacks

Brownies and French fries may sound delicious, but foods high in sugar, trans fats, and salt can cause bloating and inflammation that worsens muscle soreness and cramps. Grab a banana or other fruit for goodness, or unsalted nuts for a savory treat.

5. Reach for decaffeinated coffee 

Caffeine constricts blood vessels. This can cause the uterus to contract, making the spasms more painful. If you need coffee during your period, switch to decaffeinated coffee. Replace coffee with a high-protein snack or a 10-minute walk.

6. Try  supplements 

Omega-3, vitamin E, vitamin D, and magnesium supplements can help decrease inflammation and period discomfort. Some supplements interfere with prescriptions, so always check with your doctor before beginning any new regimen.

7. Add heat 

Heat pads are believed to relax the muscles, improve blood circulation, and relieve tension. Try heat pads and hot water for better results. You can buy electric heat pads available online for menstrual cramps. 

8. Stress 

Stress can increase cramps. Use stress-reduction techniques known as meditation, deep breathing, yoga, or whichever approach you like. If you don't know how to de-stress, try our guided images. Close your eyes, take a deep breath, and imagine yourself in a safe, tranquil atmosphere. Spend at least a few minutes in this zone, without breathing heavily and deeply in and out. 

9. Get an orgasm to relieve discomfort.

This may appear unusual, yet it works quite well. Menstrual cramps are reported to be relieved by oxytocin and endorphins generated during intercourse. Menstrual cramps can be reduced by up to 70% thanks to the endorphins produced.

Conclusion:

Tracking your period symptoms can be of great help to you and your doctor.  Being fully aware of what will happen in the time given will help you prepare in advance. You can easily keep track on your periods with the help of a period tracker device available in your mobile phone. Knowing your whole menstrual cycle can help you make various health decisions. Irregular menstrual cycles can be a sign of things like hormonal changes or thyroid problems. Try to keep a check of your cycle. 

Muscle Pain - Know More About It!

Dt.Mallika Majumdar 92% (211ratings)
M.Sc - Dietitics / Nutrition, B.Sc.Clinical Nutrition & Dietetics, PG Diploma in Hospital Management & Hospital Administration (PGDH&HM)
Dietitian/Nutritionist, Ghaziabad

Overuse, tension and injury are the common cause of muscle pain and intense but infrequent physical exertion often wreaks its revenge the following day. But sore, stiff muscles respond well to a bit of traditional wisdom.

Aching muscles are unpleasant but usually harmless and tend to ease after a few days. Heat application may alleviate the pain. However, muscle cramps can be due to circulatory disorders or mineral deficiency. So consult the doctor if pain persists. 

Common symptoms of muscle pain - 

  • Dull pain
  • Muscle tightness or stiffness
  • Aching muscles
  • Sharp or stabbing pain

Common causes for muscle pain - 

  • Poor posture
  • Prolonged sitting
  • Lifting improperly
  • Heavy Backpacks
  • Muscle sprain or strain
  • Injury/trauma
  • Obesity

Common Treatment for muscle pain - 

Warm up and rub muscles with tea tree oil before intensive exercise regimen.

Muscle Cramps In Pregnancy - What should You Know?

Dr.Neha Singh 91% (167ratings)
MBBS, DNB (Obstetrics and Gynecology), fellowship in advance laparoscopy surgery, DGO
Gynaecologist, Kanpur
Muscle Cramps In Pregnancy - What should You Know?

Cramps in lower legs and calf muscles are common in the sixth month of your pregnancy. It might occur due to low levels of calcium and magnesium in your diet or very low salt levels. Consume an adequate amount of water and try doing stretching exercises before going to sleep at night and you can notice a drastic change.

3 people found this helpful

Muscle Cramps During Pregnancy!

Dr.Neha Singh 91% (167ratings)
MBBS, DNB (Obstetrics and Gynecology), fellowship in advance laparoscopy surgery, DGO
Gynaecologist, Kanpur
Muscle Cramps During Pregnancy!

Cramps in lower legs and calf muscles are common in the sixth month of your pregnancy. It might occur due to low levels of calcium and magnesium in your diet or very low salt levels. Consume an adequate amount of water and try doing stretching exercises before going to sleep at night and you can notice a drastic change.

1 person found this helpful

Panchkarma Therapies To Sooth Joint Pain!

Dr.Sowmya M Nair 88% (78ratings)
BAMS, MD (AM) , Panchakarma, Yoga
Ayurvedic Doctor, Gurgaon
Panchkarma Therapies To Sooth Joint Pain!

Joint pain is considered to be one of the first few signs of aging. According to the science of Ayurveda, joint pain is triggered mainly by an accumulation of toxins in the body. These toxins can create an imbalance in the doshas which in turn can cause pain and inflammation on the joints. Along with joint pain, a person is likely to experience a loss of flexibility, weakness, tenderness and enlargement of the joints.

Unlike some popular forms of medication that focus on relieving the pain, Ayurveda addresses the root cause of the issue. Panchkarma aims at cleansing the body of toxins and clearing blockages in the body’s digestive and circulatory system. This helps the vatta dosha flow easily through the body and reduces pain associated with arthritis etc. Panchakarma can be defined as a collection of five ayurvedic techniques. These are:

  1. Vasti or Medicated Enema: Vasti aims at removing toxins and waste products from the body through the colon. In doing this, it cleanses the digestive channels and improves circulation of air or the vatta dosha in the body. With better circulation, joint pain is effectively reduced. An enema also nourishes the body and gives it the strength to rebuild tissues while boosting the immune system.
  2. Abhyanga or Full Body Massage: This technique helps the removal of toxins from deep tissues within the body. It pacifies the vatta and nourishes the body while simultaneously reducing stress and enabling better quality sleep. A full body massage also helps calm the body both physically and mentally.
  3. Potli or Poultice Massage: As the name suggests, a potli involves massaging the body with medicated herbs tied together in a tiny bundle that has been warmed with medicated oils. This potli is then used to massage the entire body. This technique helps relax the muscles of the body and soothes the aggravated vatta dosha. It is very effective when it comes to providing relief from joint pains caused by arthritis, spondylitis, muscle cramps etc.
  4. Pizhichil or Rich Oil Massage: A rich oil massage involves subjecting the body to streams of lukewarm oil that has medicinal properties while simultaneously softly massaging the body. This type of massage helps relieve tension and stress and is a very effective remedy against joint pains. It is highly recommended in the case of rheumatic diseases.
  5. Svedana or Steam Bath: A steam bath helps cleanse the body both physically and mentally by aiding in the removal of toxins through sweat and calming the mind. It also helps soften the muscles and tissues and dilates the channels in the body.
3272 people found this helpful

Muscle Contusion - Understanding The Causes & Symptoms Of It!

Dr.Sunil Kumar Dash 91% (77ratings)
MBBS Bachelor of Medicine and Bachelor of Surgery, MS - Orthopedics, Fellowship, Depuy Joint Replacement
Orthopedic Doctor, Bhubaneswar
Muscle Contusion - Understanding The Causes & Symptoms Of It!

Muscle contusion is a condition that is characterized by bruising in the muscles. It generally tends to occur in athletes who play a lot of contact sports. Repetitive blows in any part of the body may cause damage to the underlying muscle tissues. These blows may lead to internal bleeding, resulting in blood clot formation. The most common site where it occurs are the quadriceps.

The various causes of this condition are:

  1. Direct repetitive blows to a part of the muscle in contact sports such as football
  2. If you fall on a hard surface 
  3. It may also occur if the muscle comes in contact real hard with sports equipment like soccer balls

The symptoms of a muscle contusion are:

  1. You may experience swelling of the muscle
  2. Excessive pain
  3. Decrease in range of motion in the concerned body part
  4. It may lead to leaking of blood vessels
  5. You may also experience hematoma where a lump is formed over the affected spot
  6. Symptoms of broken bones, dislocations and fractures may also occur

Complications: This disorder may also lead to various complications such as compartment syndrome, which leads to compression of blood vessels resulting in pain. 

Treatment: The basic treatment for this condition is the RICE protocol which is rest, ice, compression and elevation. You should rest the muscle, then apply ice to the affected area to reduce the pain. You can also take NSAIDs (non steroidal anti-inflammatory drugs) to reduce the pain. In severe cases, the doctor may drain the lump surgically.

It is advisable to not return to your normal sports routine in order to allow the muscle to recover. If you carry on with your regular routine, it may result in further complications like the formation of scar tissue. You may undergo various stretching exercises to relieve the pain and make a gradual return to your normal sporting activities.

4749 people found this helpful

The Right & Wrong Way To Stretch Tight Muscles!

COMT, MPTh/MPT
Physiotherapist, Surat
The Right & Wrong Way To Stretch Tight Muscles!

Being flexible is not always about doing splits or doing some random bending. It is about achieving a level of mobility that will not hold you back from doing whatever you are able to do. Most people think that stretching or flexing your muscles and body as the first method to defend you from pain. But if stretching and flexing can be done correctly, it can lengthen one's muscles and give one relief from pains and aches. Stretching is also done to increase the functional range of one's joints and muscles. There are various ways by which one can stretch their muscles. However, the question which looms over here is which is the correct procedure and which is the wrong one.

The Wrong Vs the Right Way

Before discussing about the correct way, let us talk about the various wrong ways in which stretching can be done. The first rule is that if stretching is causing you pain or if it is hurting you, then you are probably taking it too far. A muscle needs to relax as much as possible, if it needs to stretch. If one is stretching so hard that he or she cannot relax then the muscle will not lengthen. Stretching should never be painful.

One should also avoid stretching for an insufficient length of time. Only a few seconds of stretching will not hold the therapeutic effects of stretching.

The following methods are few of the correct ways to stretch:

  1. Always start with the warm muscles. Warm your muscles by doing some aerobic movement or by applying heat with the help of a warm bath.
  2. After warming your muscles, monitor your level of discomfort. Let it go once you feel pain.
  3. Hold any stretch for at least 30 seconds.

Stretching the Correct Muscle

There are muscles, which need to be stretched and there are muscles, which should not be. So getting to know the correct muscles to be stretched is as important as knowing the correct procedure to stretch your muscles. Every muscle, which does not hurt should not be stretched. There are different types of muscles that cause pain like stiff, tight, short muscles and long muscles. Muscles that are tight should only be subjected to stretching. Stretching muscles that are too long is not a good idea.

Using Physiotherapists

Most people who cannot determine which muscle should be stretched and which should not be should consult a physiotherapist. Physiotherapists can quickly and easily diagnose muscular issues. They will also show ways to stretch which are most effective for particular needs.

Stretching should be made a part of one's life. It is a way by which one can become their healthiest self and avoid muscular imbalances.

2589 people found this helpful

Myofacial Pain - How To Diagnose It?

Clinical Fellowship In Pain Management, MD - Internal Medicine, Master Of Public Health (MPH), MBBS
Pain Management Specialist, Hyderabad
Myofacial Pain - How To Diagnose It?

Myofascial pain syndrome or MPS refers to the soft tissue and muscle pain that is often accompanied by inflammation. This chronic condition affects the fascia, which is the connective tissue covering the muscles. MPS is also called referred pain.

Symptoms of Myofascial Pain Syndrome

The symptoms of myofascial pain syndrome are all related to pain:

  • Excruciating pain in the muscles

  • Persistent pain that worsens occasionally

  • Knotty muscles

  • Sleep disturbances due to the pain

  • Difficulty at work or any performance due to the pain

The pain usually originates at a point and spreads to the entire muscle group and surrounding muscle groups, depending on the intensity of the pain. Allowing the pain to stay without treatment might worsen symptoms.

The symptoms give way to sleep disorders and sometimes, Fibromyalgia, that will worsen the symptoms.

Causes of Myofascial Pain Syndrome

Myofascial pain usually occurs due to some kind of injury. It can be strenuous exercise or sports routine, or an injury from an accident. A tendon, ligament, or muscle group injured earlier can develop symptoms of myofascial pain syndrome. Other specific causes include:

  • General fatigue

  • Stomach irritation

  • Heart attack is a risk factor

  • Repetitive Motions

  • Lack of movement of a certain body part

  • Intervertebral disk injury

  • Stress and anxiety are the causes that don’t even need a preexisting physical injury to cause referred pain. But if MPS already exists, stress, anxiety, depression, and other mental health issues can worsen the symptoms.

Diagnosis

The doctor will ask questions about the injury (if any), the mental health condition, the lifestyle or work routine, and about the symptoms and triggers. The doctor will apply pressure on the pain regions to determine the type of pain. It can be any of the following:

  • Active trigger point

  • Dormant trigger point

  • Secondary trigger point

  • Satellite myofascial point

Treatment of Myofascial Pain Syndrome

Treatment of MPS involves a combination of medication, injections at the trigger points, and physical therapy. The doctor will decide which of the three treatment pathways, or which combination is best fitted for the case.

  • Medication: Usually there are three types of medication for referred pain. One is pain relievers containing Ibuprofen or Naproxen Sodium. Some need to be orally consumed and some need to be applied on the skin at the trigger point. The second option for medication includes antidepressants which might be helpful if the pain is chronic and worsens with depression. The third option is sedatives like Clonazepam that helps with stress and insomnia to alleviate the pain symptoms.

  • Therapy: A certified physical therapist will know suitable stretching/massage/posture training exercises to alleviate the symptoms over time. Heat and ultrasound can also be used in therapy to increase blood circulation and promote muscle healing.

  • Needle procedures: Trigger point steroid injection and acupuncture can help alleviate symptoms of MPS.

The symptoms of myofascial pain syndrome take time to reduce. With continued treatment, moderate exercise, some caution to avoid further injuries, and maintenance of healthy posture at all times, even chronic pain can be cured.

It is always advisable to consult a doctor as soon as a person notices any symptoms.



 

4299 people found this helpful

How Homeopathy Can Help Treat Leg Cramps?

BHMS
Homeopathy Doctor, Ernakulam
How Homeopathy Can Help Treat Leg Cramps?

Leg cramps is a very common condition which is characterized by tight and painful leg muscles. The calf muscles are the most commonly affected; it can spread further down to your thighs and feet. Once the cramping gets better, you might experience a tender leg coupled with a numbing feeling for a few minutes.

The causes of leg cramps are varied. If it is caused due to an underlying condition, it is known as secondary leg cramps. The causes of secondary leg cramps include vigorous exercises, pregnancy and usage of certain medications. The cramps cause the muscles of the leg to shorten and contract, thus making you lose control of the affected muscle.

How can homeopathy help?

Homeopathy is a system of medicine which is very holistic in nature. The goal of homeopathy is to focus on the causes of a disorder rather than just curing the symptoms. Homeopathic remedies do not yield any side effect unlike the conventional treatments. Apart from treating the symptoms, homeopathic remedies also help improve your overall wellbeing.

There are many homeopathic remedies that can be used to treat leg cramps. The remedies are focused on treating any underlying condition that may be causing these leg cramps, apart from relieving the symptoms. The first step of the treatment is to diagnose the condition, which is done by a trained practitioner. You will be asked questions pertaining to the cramps and your diet. Once the diagnosis is complete, the medications are prescribed based on the diagnosis.

There may be certain dietary restrictions that you may have to follow for the medicines to work at their optimum best. This system of medicine might also require you to not carry out any form of heavy work that involves the legs as rest is required to boost the process of recovery.

The various Homeopathic offerings are:

  1. Causticum

  2. Calcarea carbonica

  3. Arsenicum album

  4. Colocynthis

  5. Pulsatilla Nigricans

  6. Arnica montana
6926 people found this helpful

PMS - How To Deal With It?

Pt. B D Sharma Postgraduate Institute of Medical Sciences, Rohtak, Sawai Man Singh Medical College, Jaipur, Rajasthan
Gynaecologist, Gurgaon
PMS - How To Deal With It?

PMS is often treated as a joke but for many women, it is a monthly nightmare. Muscle cramps, headaches, bloating, breast tenderness, anxiety and depression are common symptoms of PMS. Though there is no set cure for PMS here are a few tips that will help you deal with it.

Set yourself an exercise routine
Exercising not only helps you maintain weight but also helps dealing with PMS. All you need are 30 minutes a day set aside to go for a brisk walk, jog, swim or even dance. Aerobic exercises like this improve blood circulation, ease stress and help the brain release more happy hormones.

Change your diet
If you are feeling bloated and depressed, cut back on simple carbohydrates like sugar and fat and increase your consumption of complex carbohydrates like fruits, vegetables and whole grains. Do not attempt a low carb diet to lose weight if you suffer from PMS. Reducing the simple carbohydrates in the body and increasing the complex carbohydrates keeps you body feeling full for longer and increases the serotonin levels in the body.

Quit alcohol and caffeine
Drinking a glass of wine of a cup of coffee may give you temporary relief from PMS symptoms but in the long run they aggravate your PMS symptoms such as headaches, breast tenderness and mood swings. Alcohol may also contribute towards lowering the magnesium levels in your body and thereby make you feel bloated.

Relax
One of the effects of PMs is to make you feel anxious and tense. The easiest way to address this is by learning to relax. Try meditation or yoga for half an hour every morning. This will improve your overall health as well as soothe muscle pains.

Take a few supplements
Research says that certain fatty acids like omega 3 and linoleic acid can lower irritability and body aches associated with PMS. Calcium is also known to help ease PMS symptoms. Getting these nutrients in the required levels may not be possible only through your daily meals. Hence, you can also consider supplements to ease your pains.

Use Birth control pills
Birth control pills with the drospirenone hormone can help ease symptoms of severe PMS. Menstruation is often accompanied by a drop in estrogen levels that can lead to migraines. Regular of birth control pills also regulates your hormones and hence avoids these fluctuations. It also keeps your ovaries from releasing eggs every month and hence reduces the intensity of the associated cramps.

Talk to people
You are not alone when it comes to PMS. Instead of keeping quiet about your discomfort, talk to people who may be experiencing something similar. Sharing your problems will introduce you to new ways of dealing with it. You could also get online support though various discussion groups.

3629 people found this helpful
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