How To Get Rid Of Muscle Cramps In Your Legs
The muscles in your legs are made up of bundles of fibers that alternately contract and expand to produce movement. A cramp is a sudden, involuntary contraction of one of these muscles, typically in your calf. Cramps can last anywhere from a few seconds to several minutes. They can be mild, or intense enough to wake you out of a sound sleep. A sudden, painful muscle spasm in the leg is called a charley horse, which legend has it is named after baseball player Charlie “Hoss” Radbourn, who reportedly suffered from frequent cramps back in the 1880s.
Sometimes there is no obvious cause for a cramp. Exercise is a common trigger, especially after you’ve exercised for a long period of time or in the heat. Muscles that are tired or dehydrated become irritated and are more likely to cramp up. A deficiency of electrolytes such as magnesium or potassium in your diet can lead to more frequent cramping, by preventing your muscles from fully relaxing. The risk of a cramp increases during pregnancy, possibly because of circulatory changes and increased stress on the muscles from a growing belly. Age is another factor, with cramps becoming more frequent in middle age and beyond. Older muscles tire more easily, and they become increasingly sensitive to lower fluid volumes in the body. Cramps can also be a side effect of medicines like statins, which are used to treat high cholesterol.
Dealing With Your First Period At School:
For girls in puberty, the unpredictability of their period, especially the first one, is an important issue. But that is how the timing of a period is unpredictable. One question that raises their anxiety levels is, What if I get my first period in school. Most girls are anxious on how they would deal with the situation if they get their period at school or outdoors. Staying prepared is the key. Here are a few tips to follow:
What I Can Do To Relieve Pms
Many of the things that help ease cramps can also help with PMS. Here are some different ways to relieve PMS symptoms:
Take over-the-counter pain medicine like ibuprofen , naproxen , or acetaminophen . Always follow the instructions on the bottle. Talk with your doctor before taking pain medication if you have an allergy to aspirin or severe asthma.
Do aerobic exercise, like walking, running, riding a bike, swimming, or any activity that gets your heart rate up. Regular exercise is ideal.
Do breathing exercises, meditation, or yoga.
Get plenty of rest. Sleeping regularly every night can help with stress, mood changes, and feeling tired or fatigued.
Eat healthy foods like fruits, veggies , whole grains, and yogurt.
Limit fat, salt, sugar, caffeine, and alcohol.
Make sure you get enough vitamins in your diet, or take vitamin supplements. If you dont get enough calcium, take a supplement of 1200 mg of calcium daily. Magnesium and Vitamin E might also help.
Use hormonal birth control . Your doctor can help you find a birth control method that can help with PMS.
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Is Extreme Period Pain Normal
Primary dysmenorrhea is normal. Extreme period pain is not normal and is often due to an underlying cause that needs to be addressed .
Adenomyosis is a condition that some women experience when their endometrial tissue grows into the wall of the uterus. While its normal for endometrial tissue to line the uterus, it is not meant to grow into the uterus muscular structure. Though adenomyosis is not life-threatening, it can have a huge impact on quality of life. The condition is associated with heavy and frequent bleeding, as well as severe menstrual cramps and bloating. Most often, adenomyosis occurs in women who have had children, as well as middle-aged women. Anyone who has had uterine surgery may be at an increased risk of the condition.
Like adenomyosis, endometriosis is a painful condition that involves the spread of endometrial tissue to areas where it doesnt belong. With endometriosis, the tissue travels to areas outside of the uterus, such as the fallopian tubes, ovaries, or intestines. The most common symptoms associated with endometriosis include extreme pain during menstruation or sex. Other symptoms may include pain in the rectum, lower back, pelvis, vagina, pain while defecating, infertility, and nausea or constipation.
How To Stop Heavy Periods Or At Least Reduce The Pain And Blood Loss
Prostaglandins are biologically active substances that induce pain. In the uterine tissue, they cause severe uterine contractions and agonizing pain.
The discomfort may also be due to the uterus being tipped forwards or backwards relative to other organs.
Heavy menstrual bleeding is often associated with an imbalance of sex hormones, thyroid gland malfunction, or blood coagulation disorders.
To relieve the pain and reduce the blood loss, apply an ice pack to the lower abdomen .
To prevent anemia, it is recommended that you include foods and medical products containing iron, and vitamins E, C, and B9 in your diet.
If heavy and/or painful periods have become a regular occurrence, please consult your doctor. It is likely that non-steroidal anti-inflammatory and hemostatic agents, or combined oral contraceptives will be prescribed.
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How To Make Your Period Go Away
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Periods are your body’s way of showing you that your reproductive system is working properly, and not getting your period at all is usually a sign of illness or an unhealthy lifestyle. However, there are ways to make a normal, healthy period last a shorter amount of time. To make your period go away faster, you can use heat, exercise, and other habits that speed the flow of blood while also changing your diet to keep yourself hydrated and maximize your vitamin C intake. Certain medications, like birth control, can also change your cycle and shorten your period long-term.
How Do You Get Rid Of Running Cramps
Do this next time you feel an ache coming on:
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Heat Will Help Ease The Pain
Is it getting hot in here, or is your stomach just on fire? Heat soothes period cramps and takes your mind off things.
Bath. Take a much-needed break from a pad or tampon and have a nice soak in the bathtub. Not only is it relaxing as hell, but the warm water will relax your muscles and help your cramps chill out. Add some Epsom salts to the bath for extra relief, and a bath bomb to crank up the vibes.
Heating Pad. Dont have a bathtub or just not a fan? Get a heating pad! There are a variety of heating pads you can pop in the microwave or fill with hot water and bring wherever you go! Whether youre watching television, in the car, sitting at your desk or lying in bed hold a heating pad against your stomach to reduce the pain of period cramps.
Massage With Essential Oils For Pain Relief
Massaging your skin with certain aromatic essential oils can relieve menstrual cramp pain, according to research published in The Journal of Obstetrics and Gynaecology Research. Investigators asked 48 women with menstrual cramps and other symptoms to massage either essential oils or a synthetic fragrance into their lower abdomen between periods.
Women in both groups reported less pain, but the essential oils group did better. Based on the women’s reports, researchers found that the duration of pain was reduced by almost a half a day after self-massaging with the essential oils.
Some oils thought to be helpful include lavender essential oil, clary sage essential oil, and .
Just be sure youre using essential oils safely. Buy high-quality oils that are tested for purity. The National Association for Holistic Aromatherapy suggests diluting pure essential oils in an unscented cream, lotion, or carrier oil before placing it on your skin to avoid irritation.
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How To Relieve Period Cramps: 17 Ways
The discomfort is merely annoying for some women. For others, cramps can be severe enough to interfere with daily activities for a few days each month. If you belong to the first group, you need to know how to reduce period cramps. Maybe you will be surprised, but home remedies are the best in these cases. You can relieve cramps naturally, without pills. Does a heating pad help with cramps? How can your diet help? Can vitamins help? Lets discuss the details.
How To Get Rid Of Period Cramps With Exercise Ibuprofen And More
- Period cramps typically show up just before and through the first few days of your period. What’s usually happening is that the muscles of your uterus contract to shed its lining, and it’s those contractions that can cause cramping.
- To help your uterine muscles relax, try placing a heating pad or hot water bottle on your lower abdomen or try taking a warm, soothing bath. Exercise has also been shown to help relieve cramping.
- You can also try over-the-counter medication like ibuprofen. Ibuprofen acts as an anti-inflammatory, which will reduce the number of uterine contractions and relieve the pain. You can start taking it as soon as the pain begins and continue for a few days.
- If you experience severe, debilitating pain every time you get your period, you should see an OB-GYN. The cause could be something more severe like endometriosis or fibroids.
- This article was reviewed by , MD, who is an assistant professor with the Department of Obstetrics and Gynecology at UChicago Medicine.
If you feel pain and achiness in your lower abdomen when that time of the month strikes, you’re certainly not alone. An estimated 50% to 90% of women will complain of painful periods, a condition formally called dysmenorrhea, at some point during their lives.
But if you’re one of those who suffer each month, here are some ways to relieve the pain.
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Massage Tummy With Essential Oils
Massage therapy is one of the oldest and amazing ways of relieving period cramps. During menstruation, 20 minutes of massage therapy works wonders.
How to perform it?
It involves pressing specific points of the body such as the lower abdomen, waist side, lower back area, etc. And the addition of essential oils in this aromatherapy maximizes the additional benefits attached to it.
Which essential oils are the best to use in period cramps?
- Lavender Oil
- Fennel Oil,
- Any Scented Massage Oil, etc.
There are several oils available in the market, its important you feel comfortable while using the product. Find a reliable aromatherapist or talk with your doctor about its proper usage. They can help with it and answer your questions.
Can You Go To The Er For Period Cramps
If your menstrual pain becomes too severe, or if it’s accompanied by heavy bleeding. You should also talk to a doctor about your period pain if it doesn’t subside with painkillers. A doctor could rule out conditions such as endometriosis. You can also call your primary care physician, and they’ll tell you whether or not you need to go to the ER.
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How Long Period Pain Lasts
Period pain usually starts when your bleeding begins, although some women have pain several days before the start of their period.
The pain usually lasts 48 to 72 hours, although it can last longer. It’s usually at its worst when your bleeding is heaviest.
Young girls often have period pain when they begin getting periods. Read more about starting periods.
Period pain that does not have an underlying cause tends to improve as a woman gets older. Many women also notice an improvement after they’ve had children.
Relief From Menstrual Cramps
What helps cramps naturally is exercise. Exercise provides a double dose of benefits to relieve cramps. First, when you exercise, your brain releases hormones called endorphins. Endorphins block pain receptors in your brain, helping to stop pain signals from your cramping, contracting uterus. Aerobic exercise, even a brisk walk, can release endorphins and provide some pain relief.
Exercise also improves circulation throughout your entire body, including your uterus. When you have cramps, your uterus is contracting so hard that it is cutting off some blood flow, which sends pain signals to the brain. By opening up these blood vessels with increased circulation, you may be able to relieve menstrual cramp pain.
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What Is A Menstrual Cycle
The menstrual cycle is cyclic changes that occur in a womans body every month. During the menstrual cycle, the levels of reproductive hormones change, the egg is released from the ovary, and the uterus is prepared for pregnancy.
The typical female menstrual cycle is 28-30 days. Some women may have a shorter cycle of around 20 days or a longer cycle of around 35 days. The first day of the menstrual cycle is when a woman starts bleeding. Periods usually last for three to seven days in most women. Ovulation occurs between 11-15 days of the menstrual cycle but most commonly on the 14th day. During ovulation, usually, only a single egg is released from the ovary.
When the sperm meets the egg , pregnancy occurs. If fertilization does not occur, the uterine lining sheds and presents with bleeding, marking the onset of periods.
Causes Of Period Gas Pain
Period gas pain is caused by a buildup of gas in your gastrointestinal tract. The gas produced from the digestive process travels along with the food as it is digested. Since your digestive system has slowed down, the food you eat doesnt travel as fast as it usually does through your system.
Gas is also the result of swallowing air from eating and drinking.
If you tend to eat or drink more during your period, you might be swallowing more air. This, combined with gas from digesting, can cause pain if too air much accumulates.
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