Muscle pain is most often related to tension, overuse, or muscle injury from exercise or hard physical work. The pain tends to involve specific muscles and starts during or just after the activity. It is often obvious which activity is causing the pain.
What are the types of muscle pain?
Muscle pain can be divided into two categories: pain that is related to muscle activity and pain that is not.
- Pain related to muscle activity
When pain is related to muscle activity, it can come on during the physical exercise itself or shortly afterward (generally within 24 to 48 hours), as is generally the case with muscle soreness and stiffness, cramps, and strains. - Pain unrelated to muscle activity
Sometimes, muscle pain can occur separately from any kind of physical activity. This could be caused by a virus or other condition that means you need to visit the doctor.
What are muscle spasms (muscle cramps)?
Otherwise known as muscle cramps, spasms occur when your muscle involuntarily and forcibly contracts uncontrollably and can’t relax. These are very common and can affect any of your muscles. They can involve part or all of a muscle, or several muscles in a group. The most common sites for muscle spasms are the thighs, calves, feet, hands, arms, and abdomen. When occurring in the calves, especially, such cramps are known as “Charley horses.” A leg cramp that happens at night when you’re at rest or asleep is called a “nocturnal leg cramp.”
What are the symptoms of muscle spasms (muscle cramps)?
Muscle spasms can feel like a stitch in the side or be agonizingly painful. You may see a twitch under your skin and it may feel hard to the touch. Spasms are involuntary. The muscles contract and it takes treatment and time for them to relax. They are very common, especially in older adults and athletes.
What causes muscle spasms (muscle cramps)?
“Idiopathic” means that the exact cause is unknown, and that’s the case with muscle spasms. Some experts believe that one or more of the following may be to blame in most cases:
- Not enough stretching.
- Muscle fatigue.
- Exercising in the heat.
- Dehydration.
- Depletion of electrolytes (salts and minerals like potassium, magnesium, and calcium in your body).
- Involuntary nerve discharges.
- Restriction in the blood supply.
- Stress.
- Too much high-intensity exercise.
Possible causes for nocturnal leg cramps (leg cramps at night), specifically, include:
- Sitting for long periods of time.
- Overusing the muscles.
- Standing or working on concrete floors.
- Sitting improperly.
How are muscle spasms (muscle cramps) treated?
When a spasm strikes, you might be exercising, simply sitting, or even sleeping in the middle of the night. If only there was a magical injection that could instantly relieve your pain! There are, however, five steps you can take to try to get rid of the spasm:
- Stretch the affected area.
Massage the affected area with your hands or a massage roller. - Stand up and walk around.
- Apply heat or ice. Put an ice pack together or apply a heating pad or take a nice warm bath.
- Take painkillers such as ibuprofen and acetaminophen.
What vitamins may help with muscle spasms (muscle cramps)?
- Vitamin B-12
Vitamin B-12 is an important nutrient for health. According to the National Institutes of Health, a deficiency in vitamin B-12 can cause symptoms such as muscle spasms, tingling, soreness, weakness, and numbness. Vitamin B-12 supports healthy nerves and is involved in the formation of red blood cells, and in the synthesis of DNA. It is naturally found in foods like fish, meat, eggs, and poultry. Adults should get 2.4 micrograms of vitamin B-12 daily; your doctor can test your serum B-12 levels to determine if you are deficient in it. - Vitamin B-6
A deficiency in vitamin B-6 may also be linked to certain muscular-skeletal issues such as arm and leg cramps and muscle weakness, according to Dr. Vincent Pernell. Vitamin B-6 can help to target cramping, particularly when used in combination with B-12 and other B-vitamins (B-complex). While anyone may be B-6 deficient, alcoholics are at a higher risk for deficiency due to malabsorption and poor diet, according to the Linus Pauling Institute. Vitamin B-6 is found in many foods, including walnuts, cabbage, cantaloupe, eggs, fish, rice soybeans, and peanuts. The recommended dietary allowance of B-6 is 1.5 milligrams for adults aged 19 to 50. - Vitamin D
According to MedlinePlus, a deficiency in vitamin D can cause twitching in the hands and feet. A severe deficiency in vitamin D can cause malabsorption of calcium, which can lead to a condition called tetany that is accompanied by hand and facial spasms, according to the Merck Manual for Healthcare Professionals. Vitamin D is mainly manufactured in the skin when you’re in contact with direct sunlight; however, it is found in a few foods, including fatty fish, liver, and cheese, according to MedlinePlus. Children and adults 9 to 70 years need 600 international units of vitamin D per day. - Minerals
Other supplements, including minerals, can help control muscle twitching. Calcium and magnesium are important for muscle contraction and relaxation, and a deficiency in magnesium or an excess of calcium in ratio to magnesium can cause muscle spasms, says Dr. Christiane Northrup. You can take up to 500 milligrams per day of magnesium together with calcium; the best ratio for calcium to magnesium is 2-to-1. For example, if you take 300 milligrams of magnesium daily, take 600 milligrams of calcium. The upper dose of magnesium can cause loose bowels; if that happens, just decrease your magnesium intake. Foods high in calcium and magnesium include seaweed, nuts, seeds, and dark green leafy vegetables.
What are natural muscle relaxers?
Natural muscle relaxers are a type of supplement that can help you reduce muscle tension and improve your range of motion. They work by helping to increase blood flow and oxygen to the muscles, which can help to reduce inflammation and pain. There are a variety of natural muscle relaxers available on the market, and they can be found in both pill and liquid forms that can provide relief from muscle pain and spasms. Natural muscle relaxers are a safe and effective way to relieve muscle pain and spasms. There are many different types of natural muscle relaxers, including herbs, essential oils, and stretching exercises.
How to Prevent Leg and Muscle Cramps
Staying hydrated and drinking electrolytes can help prevent muscle and leg cramps. Cramps are commonly caused by dehydration – usually through excessive sweating or diarrhea.
A lack of sodium and magnesium is often to blame for electrolyte-induced cramping: Not having enough salt in your system can cause problems like muscle weakness, spasms, and cramps.
Take Magnesium
Taking magnesium for leg cramps at night or during exercise may help prevent cramps or reduce the pain associated with them. You can take magnesium either orally or through an IV! Make sure it is the right kind of magnesium first, though! Only some of them will help with cramps.
Stretch
Stretching before and after physical activity may help prevent muscle cramping. If you regularly experience cramps in a certain area at a certain time, try stretching right before the cramps usually come on! It will help loosen your muscles and may help reduce the pain or prevent the cramps altogether.
What is herbal muscle relaxant?
- Chamomile tea is a natural muscle relaxer that can be very effective in relieving muscle pain and spasms. Chamomile tea is also a great way to relax and reduce stress, which can help to prevent or reduce muscle pain and spasms.
- Tart cherry is a natural muscle relaxer that can be found in supplement form. The benefits of tart cherry include reducing pain and inflammation, as well as helping to reduce the risk of developing cardiovascular disease and cancer. Tart cherry is also high in antioxidants, which help to protect cells from damage.
- Ginger is a spice with potent anti-inflammatory properties. It can be consumed fresh, powdered, or as an extract. The recommended dose is 1-2 grams per day.
How does Magnesium help with muscle spasms?
Magnesium also plays a role in regulating muscle contractions. Magnesium acts as a natural calcium blocker to help muscles relax. In your muscles, calcium binds to proteins such as troponin C and myosin. This process changes the shape of these proteins, which generates a contraction. Magnesium competes with calcium for these same binding spots to help relax your muscles.
What is the best vitamin for muscle relaxation?
Magnesium acts as a natural calcium blocker, helping your muscle cells relax after contracting. When magnesium levels are low, your muscles may contract too much and cause symptoms such as cramps or muscle spasms.
Does magnesium deficiency cause muscle spasm?
If your body doesn’t have enough magnesium to compete with calcium, your muscles may contract too much, causing cramps or spasms. For this reason, magnesium is commonly recommended to treat muscle cramps.
What is the best magnesium for muscle relaxation?
Magnesium glycinate: Glycine is a well-known calming amino acid. This combination has good bioavailability, and it does not have a laxative effect since glycine is actively transported through the intestinal wall. Due to the calming and relaxing effect of both glycine and magnesium, this combination has been used successfully for chronic pain and muscle hypertonicity.
What’s the best natural supplement for muscle relaxation?
- Saffron has been traditionally used in ancient medicine to cure various human diseases. Recent experimental findings indicate that Saffron’s major compounds, crocin and crocetin, which are the derivatives of carotenoids, are powerful antioxidants, with anti-inflammatory and antinociceptive activities. Recently, the oral supplementation of saffron (300 mg/day for 7 days before and 3 days after eccentric exercise) in a human study has shown a significant effect in terms of reducing muscle pain symptoms.
- Curcumin is the active compound in turmeric, a spice with powerful anti-inflammatory and antioxidant properties. It is available in supplement form and should be taken at a dosage of 400-600 mg per day. Curcumin is a natural muscle relaxer that has a wide range of benefits. It can be used to treat muscle pain, stiffness, and spasms. Curcumin is also effective in treating inflammatory conditions such as arthritis and tendinitis.
- Bromelain is a natural enzyme that is derived from pineapples. It has anti-inflammatory and pain-relieving properties. Bromelain is available in supplement form. Take 500 mg 3 times per day.
How Do You Get The Best Supplement For Muscle Relaxation?
Magnesium Soothe
Provides three unique forms of highly absorbed magnesium to ensure maximum absorption of this important macromineral. Most magnesium supplements use only a single source of magnesium, which can easily overwhelm a single pathway of absorption, and limit the uptake of high-dose magnesium regimens.
Well-B Complex
Balanced and comprehensive B complex supplement that contains eight essential B vitamins, along with choline and inositol.
Adequate B vitamin intake is essential for maintaining energy levels and additional intake is often needed by those with high levels of stress.
Offers high-quality nutrients, that help to build a healthy micronutrient reserve, including USP* B vitamins to support energy production and folate for optimal methylation.
Muscle Cramp/Tension Formula provides electrolytes; magnesium, calcium, and potassium are important for maintaining healthy muscle contractile function.
In several trials, magnesium supported leg muscle comfort by helping to lessen occasional nighttime cramping while relieving occasional sleeplessness.
The traditionally soothing botanicals lemon balm, passion flower, and chamomile also help to relieve occasional muscle tension. Additionally, these herbal extracts moderate occasional stress and promote overall relaxation.
