Food and NutritionFoods to be taken
- Calcium is essential for muscle and nerve function so that muscles contract and relax properly. Dairy products such as milk, cheese and yogurt, fish and calcium-fortified orange juice and breakfast cereals, turnip greens and kale are also good sources of calcium.
- Potassium works with calcium for normal nerve and muscle function. Foods especially potatoes, sweet potatoes, cooked greens, bananas, non-fat milk, yogurt, chicken and fish are all rich in potassium.
- Magnesium helps your muscles contract and relax. Dark leafy green vegetables are the best source of magnesium. Other vegetables, fruits, nuts, seeds, whole grains, legumes and meats are also good sources of magnesium.
- Keep yourself hydrated by drinking lots of water
- Vitamin E rich foods like wheat germ, vegetable oils, sunflower seeds, fish, egg yolks, peanuts, hazelnuts.
- Vitamin C helps in healing and repairing sore muscles. It is also helpful in building a strong immune system, which in turn is able to combat muscle spasms. Brussels sprouts, broccoli, sweet peppers, grapefruit, kiwi fruit, lychee, etc. are all a good source of vitamin C.
- Avoid acidic foods and beverages, such as vinegar and tomatoes. Acidic foods tend to block the bodys ability to properly absorb calcium, which can cause a calcium deficiency.
Yoga and ExerciseImmediately after vigorous activity, spend 10 minutes elongating the muscles you used, especially those of the thigh, calf and low back, which are most likely to suddenly spasm.
Try forward bends (bend from the waist to touch the floor, if possible use a table edge for support if you feel unsteady) and calf stretches (put your hands on the wall while standing about three feet away from it lean in, elongating the calf muscles).
Yoga asanas which help in treating muscle spasms include:
* Adho mukha svanasana
- Put ice packs on spasms caused by injury for the first 2 to 3 days. Use the ice for 20 to 30 minutes every 3 to 4 hours.
- Try stretching the muscle.
- Spasms that last a long time may be treated with moist heat for 20 to 30 minutes several times a day.
- Massage is very helpful.
- Stay well hydrated
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