Here are the most effective ways to stop excruciating pain — and keep them from coming back.
Photo: © ChesiireCat/Getty Images
What is the explanation for the pain?
Exercising without properly warming up the muscles can result in soreness. Pain also occurs when a muscle is unable to loosen up properly (reminiscent of from a scarcity of magnesium or potassium in your eating regimen) or when it becomes irritated by a build-up of lactic acid (which may (If you don't rest your muscles after they've exercised lots). Dehydration can worsen each of those problems. Older adults often don't drink enough water at night because they wish to avoid going to the lavatory, and so they grow to be dehydrated, says Kale.
Reduced blood flow to muscles also can cause pain. This might be attributable to atherosclerosis, a narrowing of the arteries to your legs. It also can occur as a result of strange reasons. “Some people say they get pain at night if their feet stick out under the blanket,” says Kale.
Damaged nerves that grow to be tangled as a result of neurological conditions (reminiscent of Parkinson's disease, neuropathy, or spinal problems that compress nerves within the lower back) also can cause pain. Even common foot problems (like flat arches) can.
Finally, says Kale, pain can sometimes be attributable to certain medications, reminiscent of diuretics, which may cause each dehydration and mineral imbalances. On the opposite hand, statin drugs could cause persistent muscle pain, but they rarely cause pain.
Relief from pain
Learn some stretches that provide quick relief when pain strikes.
Kale's shortcut for nighttime leg cramps within the calf: “Sit on the bed, loop a blanket around your foot, and gently pull your toes toward you while keeping the knee straight,” she suggests.
Alternatively, for pain within the front of the lower leg, simply stand on the sting of the bed, put your weight in your feet, and lift your heels; It gently stretches tight muscles.
For back pain, Kale recommends the “child's pose” yoga posture (see “Move of the Month”).
For hamstring pain (behind the thigh), sit on the ground together with your legs prolonged in front of you. Slide your hands down your legs until you are feeling a burning sensation within the tight muscles. Hold for 30 seconds, then slowly return to a sitting position.
After you've stretched your muscles, Kiel recommends applying a heating pad to the world to advertise blood flow. Then gently massage the muscles.
Move of the Month: Backward: Child's Pose
Motion: Get in your hands and knees, then exhale. With your hands on the ground in front of you, lower your hips back until your hips rest on the backs of your heels and feet. Then, without moving your hips, lower your brow to the ground and extend your arms out in front of you, hands still flat on the ground. Pause for a number of moments, after which breathe once you come back. |
Tips to stop the pain
Stay hydrated throughout the day, eat foods wealthy in magnesium (especially leafy greens) and potassium (bananas, black beans), wear warm socks at night if you might have leg pain, and exercise frequently to tone your muscles. Advise to maintain strong and versatile.
Quinine tablets was prescribed, but aren't any longer unless the pain is incapacitating. “They can have some nasty side effects and interact with other medications,” says Kale.
And yet one more point: “The pain is very painful, but it's not a sign of serious illness,” says Kale. “Stretch the muscles and resume your activity after the pain is gone.”