Health Guide©

CRAMPS

A cramps is an uncontrollable contraction of a muscle that makes it hard and tense, and painful. It usually affects the limbs but it can also occur in the abdominal muscles, e.g., when a swimmer immerses in cold water (swimmers cramp). Cramps are more likely to occur in the elderly, during pregnancy, and athletes who don't initiate stretching before engaging to games such as basketball etc. and when there is dehydration. Muscle spasms of arms, legs, and occasionally, of abdomen due to sodium depletion during excessive perspiration.

Symptoms:

• Hard and tense muscles.
• Pain.

Common causes:

• Commonly attributed to lack of water and salts in the body.
• Unaccustomed exercise or exercising without proper warm-up.
• Prolonged period of being in the same position.

What you can do:

• Stretch the affected muscle e.g., for leg cramp, straighten the leg and force the foot into the flexed position by pulling it back or pushing it against the floor.
• Remove person from the hot environment and administer oral fluids containing salt.e.g. one teaspoon of salt per quart of water.
• Rub the affected part with skin analgesic, (painkiller) to reduce pain after the cramp has passed.
• Take a pain killer like paracetamol and/or use a hot water bottle on the abdomen, for menstrual and abdominal cramps.
• Consult your doctor if you suffer from frequent attacks of cramp.

Prevention Tips:

• Proper warm-up before exercising.
• Change position frequently.
• Ensure sufficient intake of water and salts, e.g., by eating potassium-rich food like banana.