Eucalyptus oil Like peppermint oil, eucalyptus oil creates a cooling effect when applied topically. The feeling may reduce muscle soreness and related inflammation.
Contents
What is the reason for muscle pain?
The most common causes of muscle pain are tension, stress, overuse and minor injuries. This type of pain is usually localized, affecting just a few muscles or a small part of your body.
What vitamin helps muscle cramps?
Medically Reviewed by Poonam Sachdev on March 06, 2022 Muscle cramps happen when your muscles tense up and you can’t relax them. While painful, usually you can treat them yourself. Exercise, dehydration, and menstruation are common causes. One way to stop cramps is to stretch or massage your muscles and to eat enough of these key nutrients: potassium, sodium, calcium, and magnesium. You probably know that bananas are a good source of potassium. But they’ll also give you magnesium and calcium, That’s three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief. Like bananas, sweet potatoes give you potassium, calcium, and magnesium, Sweet potatoes get the win because they have about six times as much calcium as bananas. And it’s not just sweet potatoes: Regular potatoes and even pumpkins are good sources of all three nutrients. Plus, potatoes and pumpkins naturally have a lot of water in them, so they can help keep you hydrated, too. One creamy, green berry (yes, it’s really a berry!) has about 975 milligrams of potassium, twice as much as a sweet potato or banana. Potassium is important because it helps your muscles work and keeps your heart healthy. So swap out mayo on a sandwich with mashed avocado, or slice one onto your salad to help keep muscle cramps away. They have a lot of fat and calories, so keep that in mind. Legumes like beans and lentils are packed with magnesium. One cup of cooked lentils has about 71 milligrams of magnesium, and a cup of cooked black beans has almost double that with 120 milligrams. Plus, they’re high in fiber, and studies show that high-fiber foods can help ease menstrual cramps as well as help control your blood sugar and lower levels of “bad” LDL cholesterol, These fruits have it all: loads of potassium, a good amount of magnesium and calcium, a little sodium, and a lot of water. Sodium and water are key because as you exercise, your body flushes sodium out with your sweat. If you lose too much water, you’ll get dehydrated, and muscle cramps may happen. Eating a cup of cubed cantaloupe after a workout can help. They’re about 90% water, so when you need foods that hydrate, a cup of watermelon will do it. Since it’s a melon, it’s also high in potassium, but not quite as high as others. It’s a natural source of electrolytes like calcium, potassium, and sodium. It’s good for hydration. And it’s packed with protein, which helps repair muscle tissue after workouts. All of the above can help protect against muscle cramps. Some athletes swear by pickle juice as a fast way to stop a muscle cramp. They believe it’s effective because of the high water and sodium content. But that might not be the case. While pickle juice may help relieve muscle cramps quickly, it isn’t because you’re dehydrated or low on sodium. They’re rich in calcium and magnesium. So adding kale, spinach, or broccoli to your plate may help prevent muscle cramps. Eating leafy greens also may help with menstruation cramps, as studies show eating foods high in calcium can help relieve pain from periods. One cup of refreshing OJ has plenty of water for hydration. It’s also a potassium star with nearly 500 milligrams per cup. Orange juice has 27 milligrams of calcium and magnesium. Choose a calcium-fortified brand for an extra boost. Like beans and lentils, nuts and seeds are a great source of magnesium. For example, 1 ounce of toasted sunflower seeds has about 37 milligrams of magnesium. And 1 ounce of roasted, salted almonds has double that. Many types of nuts and seeds have calcium and magnesium as well. Sometimes muscle cramps are the result of poor blood flow. Eating oily fish like salmon can help improve it. Plus, a 3-ounce portion of cooked salmon has about 326 milligrams of potassium and 52 milligrams of sodium to help with muscle cramps. Not a salmon fan? You also could try trout or sardines. Tomatoes are high in potassium and water content. So if you gulp down 1 cup of tomato juice, you’ll get about 15% of your daily value of potassium. You’ll also give your body hydration to prevent muscle cramps from starting. Generally, women need about 11.5 cups of water a day, and men 15.5 cups. But this doesn’t mean you should chug water. The water you get from other beverages, plus fruits and vegetables, counts, too. Before you reach for a sports drink, know this: You only need these sugary electrolyte beverages if you’re doing high-intensity exercise for an hour or more.
What deficiency causes muscle stiffness?
Is magnesium good for stiffness? – Magnesium is essential for the health of the muscles and it can be good for stiffness too. Magnesium is, first and foremost, very important in keeping the muscles flexible and moving efficiently. This means one of the side effects of low magnesium levels is stiffness, as the muscles are more likely to become achy and tight.
How long does muscle pain last?
Usually your muscles will stop aching in 2-5 days and you won’t need any medical attention. You should be able to ease symptoms yourself using ice packs, massage, light stretching or by taking painkillers or anti-inflammatory medication.
What causes muscle pain in legs?
Most leg pain results from wear and tear, overuse, or injuries in joints or bones or in muscles, ligaments, tendons or other soft tissues. Some types of leg pain can be traced to problems in your lower spine. Leg pain can also be caused by blood clots, varicose veins or poor circulation.
What Vitamin relaxes muscle?
Magnesium – Magnesium plays a major role in the tissue and muscle health in any part of your body. While calcium helps generate contractions in the muscles, magnesium is in charge of helping muscles relax after said contractions. When the body has higher amounts of calcium than magnesium, heavy and painful cramping of the muscles appear.
How can you get B12 naturally?
Sources of Vitamin B12 – Food Vitamin B12 is naturally present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products, In addition, fortified breakfast cereals and fortified nutritional yeasts are readily available sources of vitamin B12 that have high bioavailability,
The average vitamin B12 level in the breast milk of women with vitamin B12 intakes above the RDA is 0.44 mcg/L, The U.S. Food and Drug Administration specifies that infant formulas sold in the United States must provide at least 0.15 mcg vitamin B12 per 100 kcal, The estimated bioavailability of vitamin B12 from food varies by vitamin B12 dose because absorption decreases drastically when the capacity of intrinsic factor is exceeded (at 1–2 mcg of vitamin B12),
Bioavailability also varies by type of food source. For example, the bioavailability of vitamin B12 appears to be about three times higher in dairy products than in meat, fish, and poultry, and the bioavailability of vitamin B12 from dietary supplements is about 50% higher than that from food sources,
| Food | Micrograms per serving | Percent DV* |
|---|---|---|
| Beef liver, cooked, pan-fried, 3 ounces | 70.7 | 2,944 |
| Clams (without shells), cooked, 3 ounces | 17 | 708 |
| Tuna, bluefin, cooked, dry heat, 3 ounces | 9.3 | 385 |
| Nutritional yeast, fortified, from several brands (check label), about ¼ cup | 8.3 to 24 | 346 to 1,000 |
| Salmon, Atlantic, cooked, 3 ounces | 2.6 | 108 |
| Beef, ground, 85% lean meat/15% fat, pan-browned, 3 ounces | 2.4 | 100 |
| Milk, 2% milkfat, 1 cup | 1.3 | 54 |
| Yogurt, plain, fat free, 6-ounce container | 1.0 | 43 |
| Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving | 0.6 | 25 |
| Cheese, cheddar, 1½ ounces | 0.5 | 19 |
| Egg, whole, cooked, 1 large | 0.5 | 19 |
| Turkey, breast meat, roasted, 3 ounces | 0.3 | 14 |
| Tempeh, 1/2 cup | 0.1 | 3 |
| Banana, 1 medium | 0.0 | |
| Bread, whole-wheat, 1 slice | 0.0 | |
| Strawberries, raw, halved, 1/2 cup | 0.0 | |
| Beans, kidney, boiled, 1/2 cup | 0.0 | |
| Spinach, boiled, drained, 1/2 cup | 0.0 |
DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for vitamin B12 is 2.4 mcg for adults and children aged 4 years and older, lists the nutrient content of many foods and provides a comprehensive list of foods containing vitamin B12 arranged by nutrient content and by food name. Dietary supplements Vitamin B12 is available in multivitamin/mineral supplements, in supplements containing other B-complex vitamins, and in supplements containing only vitamin B12.
Multivitamin/mineral supplements typically contain vitamin B12 at doses ranging from 5 to 25 mcg, Vitamin B12 levels are higher, generally 50–500 mcg, in supplements containing vitamin B12 with other B-complex vitamins and even higher, typically 500–1,000 mcg, in supplements containing only vitamin B12.
The most common form of vitamin B12 in dietary supplements is cyanocobalamin, Other forms of vitamin B12 in supplements are adenosylcobalamin, methylcobalamin, and hydroxycobalamin, No evidence indicates that absorption rates of vitamin B12 in supplements vary by form of the vitamin.
These rates are about 50% at doses (less than 1–2 mcg) that do not exceed the cobalamin-binding capacity of intrinsic factor and are substantially lower at doses well above 1–2 mcg, For example, absorption is only about 2% at doses of 500 mcg and 1.3% at doses of 1,000 mcg, In addition to oral dietary supplements, vitamin B12 is available in sublingual preparations as tablets or lozenges,
Evidence suggests no difference in efficacy between oral and sublingual forms, Prescription medications Vitamin B12, in the forms of cyanocobalamin and hydroxycobalamin, can be administered parenterally as a prescription medication, usually by intramuscular injection,
Parenteral administration is typically used to treat vitamin B12 deficiency caused by pernicious anemia as well as other conditions (e.g., tropical sprue, pancreatic insufficiency) that result in vitamin B12 malabsorption and severe vitamin B12 deficiency, Vitamin B12 is also available as a prescription nasal gel spray.
This formulation appears to be effective in raising vitamin B12 blood levels in adults and children, A small clinical study with 10 participants (mean age 81 years) found that the bioavailability of a 1,000 mcg cobalamin dose was 2% with intranasal administration, which is similar to the bioavailability of an oral dose,
What can I drink to stop muscle cramps?
How can you care for yourself? – You may need to try several different ways to stop a muscle cramp before you find what works best for you. Here are some things you can try:
Stretch and massage the muscle. Take a warm shower or bath to relax the muscle. A heating pad placed on the muscle can also help. Try using an ice or cold pack. Always keep a cloth between your skin and the ice pack. Take an over-the-counter pain medicine, such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve). Be safe with medicines. Read and follow all instructions on the label. If your doctor prescribes medicines for muscle cramps, take them exactly as prescribed. Call your doctor if you have any problems with your medicine. Drink plenty of fluids. Sports drinks, such as Gatorade, will often help leg cramps.
Here are some things you can try for a leg cramp:
Walk around, or jiggle your leg. Stretch your calf muscles. You can do this stretch while you sit or stand:
While sitting, straighten your leg and flex your foot up toward your knee. It may help to place a rolled towel under the ball of your foot and, while holding the towel at both ends, gently pull the towel toward you while keeping your knee straight. While standing about 2 ft (0.6 m) from a wall, lean forward against the wall, Keep the knee of the affected leg straight and the heel on the ground. Do this while you bend the knee of the other leg.
If you think a medicine is causing muscle cramps:
Before you take another dose, call the doctor who prescribed the medicine. The medicine may need to be stopped or changed, or the dose may need to be adjusted. If you are taking any medicine not prescribed by a doctor, stop taking it. Talk to your doctor if you think you need to continue taking the medicine.
What causes muscles not to relax?
– There are muscles all over your body. When you need to move a particular part of your body, your brain sends a nerve signal to the muscles located in that body part. This causes the muscles to tighten, or contract. Muscles can contract a little bit or a lot, depending on the type of signal the brain sends.
After contracting, the muscles relax until the next time you need to use them. Muscle rigidity happens when a muscle or a group of muscles stays contracted or partly contracted for an extended period. The brain continues to send nerve signals telling the muscle to contract even when the muscle is no longer needed for movement.
This can sometimes last for several hours or days. The longer your muscle remains contracted, the more pain you’ll feel. Muscle rigidity is often triggered by stress, Stress can adversely affect your body’s nervous system — including your nerves — and how they function.
- Your nervous system may respond to stress by putting additional pressure on the blood vessels, which results in reduced blood flow to the muscles.
- This can cause muscle tension and pain.
- Certain medications, such as statins, can also cause muscle rigidity.
- Some medical conditions may also contribute to it.
These include:
amyotrophic lateral sclerosis, which is a progressive neurodegenerative disease that causes nerve problems and a loss of control of voluntary muscles chronic exertional compartment syndrome, which is an exercise-induced muscle and nerve condition that causes pain and swelling chronic fatigue syndrome, which is a condition that causes extreme fatigue, sleep abnormalities, and muscle pain claudication, which is a condition in which cramping occurs due to a lack of blood flow to the muscles, usually in the legs dehydration, which is a condition that develops as a result of not drinking enough water delayed-onset muscle soreness, which is a condition characterized by muscle pain and stiffness that develops hours or days after very strenuous exercise dystonia, which is a condition that causes random and involuntary muscle contractions fibromyalgia, which is a chronic disorder that can cause muscle soreness, pain, and rigidity lupus, which is a chronic inflammatory disease that can cause pain and stiffness in the joints Lyme disease and Rocky Mountain spotted fever, which are tick-borne illnesses that can cause nerve damage myofascial pain syndrome, which is a chronic disorder in which pressure on sensitive points in the muscles causes pain Parkinson’s disease, which is a progressive neurological disease that affects movement polymyalgia rheumatica, which is a chronic inflammatory disease that can cause muscle pain and stiffness, especially in the shoulders repetitive strain injury, which is an injury to the muscles or nerves as a result of muscle overuse rheumatoid arthritis, which is a chronic inflammatory disorder affecting the joints, especially those in the hands and feet bacterial and viral infections pinched nerves
What causes tight muscles all over body?
What causes chronic myofascial pain (CMP) ? – No one is sure what causes CMP. Possible causes include:
Mechanical factors, such as one leg longer than the other Poor posture, stress and overuse of muscles Exercise (overexercise, poor techniques that may lead to stress on muscles) Performing work activities using poor techniques that can lead to repetitive stress injuries which can cause increased muscle tension, leading to significant myofascial pain
Trigger points might be activated by overwork, fatigue, direct trauma and cold. Your healthcare provider usually begins with a thorough and medical history, including a review of symptoms. The provider will likely perform a detailed exam of the affected muscles, including strength and range of motion testing.
Physical therapy : A therapy program includes stretching, postural and strengthening exercises. Medicine :, such as ibuprofen and naproxen, might be used to help reduce pain. Massage therapy : Therapeutic massage can loosen tight muscles and relieve cramping or spasms. Workplace ergonomics : You can adapt your workspace to minimize strain (such as adjusting chair and monitor, taking breaks to stretch and reposition). Injections : This involves a pain medicine (local anesthetic) directly into the trigger points.
It is also important to address any factors — such as poor posture or mechanical problems — that might be contributing to CMP pain.
Can you force a muscle to relax?
9 ways to relax tense muscles – 1) Progressive muscle relaxation Systematically tense a group of muscles, such as the neck and shoulder muscles, then release the tension and feel your muscles relax. Focusing on the difference between tension and relaxation can help you to recognise when you are tensing your muscles unintentionally throughout the day.2) Stretch Stretching is one of the easiest and fastest ways to release tension in muscles.
- Warming up and cooling down effectively before exercising will help to prevent the stiffness and tension that can happen after exercise.
- Foam rolling (or self-myofascial release) can help to release tense muscles.
- They focus pressure on a particular area and encourage the surrounding muscles to relax.
Foam rolling can help improve flexibility and joint range motion, improve circulation, and help to reduce Delayed Onset Muscle Soreness (DOMS) that occurs after exercising.3) Drink water Muscle tightening or cramping in the large muscles of the legs can be an early sign of dehydration.
- We should drink on average between 8-10 ounces of water a day, although it is important to drink more during exercise and illness to replace the fluid lost in sweat.
- Drinking water can help change muscle consistency and soften tight, hard muscles.1 4) Have a massage Massages are a great way to work out any tight knots of muscle.
Getting a massage from another person helps to work into areas that you can’t otherwise reach – plus it has great relaxing benefits overall! 5) Increase your magnesium intake Magnesium is an important mineral needed for muscle contraction, energy production, and bone and cell formation.
Magnesium is also important for flexibility; low levels of this mineral can lead to a build-up of lactic acid in the muscles causing tightness.4 Magnesium can be found in foods such as pumpkin seeds, spinach, and avocados, it can also be found in electrolyte drinks such as our own Balance Mineral Drink,
These drinks normally contain plenty of the important minerals we need to sustain healthy bones and muscles. However, often they are also packed full of caffeine which can contribute to dehydration so be sure to check the label before trying one! 6) Drink cherry juice Cherries are rich in antioxidants, have anti-inflammatory properties and may reduce muscle damage during exercise.
One study found that long distance runners who drank cherry juice before running had reduced muscle pain and stiffness post-exercise.2 7) Stress Reduction Stress can have a massive impact on our muscles! When we feel stressed, our automatic reaction is to tense up in response to whatever situation, person or event that is causing us to feel this way.
To relieve tense muscles it is important to relax the mind as well as the body. Meditation and breathing techniques are among the most popular ways to calm the mind when we feel stressed. Herbal remedies are another alternative that have been shown to have promising relaxing effects.
Valerian is a natural herb with strong relaxing properties. It is thought to calm tense muscles, relieve spasms and reduce pain. Valerian is also commonly used to reduce anxiety and stress and can be used as part of a sleeping aid. Try mixing Stress Relief Daytime that contains valerian and hops with some fruit juice to help remedy the effects of mild stress and anxiety,8) Take a bath Hot water helps to loosen and relax muscle fibres.
Take a bath rather than use hot packs as these just heat the outer skin and layers of blood which quickly gets pumped away and immediately cooled. A hot bath heats the muscle tissues at a much deeper level because the excess heat has nowhere to go.3 9) Increase your blood circulation Poor blood circulation will make your body struggle to deliver important minerals to your muscles.
