How to Get Rid of Cramps

Seeking Immediate Relief

Try pain medication. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, aspirin, or naproxen provide very effective pain relief, especially for menstrual cramps. NSAIDs tend to work quickly, easing the pain within half an hour or so. They are available over-the-counter in most countries. Follow the dosing instructions on the bottle. Generally, you can take 400-600mg every four to six hours as needed. Acetaminophen (Tylenol) is another option that can help with the pain of muscle cramps. It can be used in addition to NSAIDs as they work via different mechanisms in your body. Tylenol and ibuprofen should be alternated and not used together at the same time. If over-the-counter pain medications such as ibuprofen and acetaminophen are insufficient to control your pain, you can speak to your physician for a prescription-strength alternative which may be more effective in controlling your pain. Do not take aspirin if you are under 19-years-old without first consulting your doctor. Aspirin may cause a rare but serious condition called Reye's syndrome.

Apply heat. Muscles relax in response to warm temperatures, so applying some heat to the affected area may help relieve cramps. Fill a hot water bottle and lay it across the affected area while you are resting. Let it sit for as long as you'd like. Make sure you do not fall asleep while the heating pad is on you. Another option is to draw a warm bath and soak for about half an hour. Try to relax your muscles in response to the warm water. If you have access to them, hot springs are terrific for soothing all kinds of pain.

Massage the area. Massaging is a great way to loosen the muscle tension and to relieve cramps. Place your hands over your cramped muscle(s) and gently knead the area. A vibrating self-massaging tool can also help, or you could ask a partner to massage you.

Seeking Long-Term Solutions

Increase your consumption of electrolytes. Electrolytes are an often-overlooked nutrient that are known for preventing and treating muscle cramps. Here are some foods and beverages that contain lots of electrolytes: Fruits: strawberries, watermelon, oranges, bananas, tomatoes Leafy greens: kale, spinach, broccoli Dairy: cow's milk, buttermilk, yogurt Meats: chicken, veal, turkey, fish Miscellaneous: beans, peanuts, avocados, tofu, soybeans, almonds, raisins, olives Beverages: Gatorade, electrolyte water, cow's milk

Don't ingest substances that make cramps worse. Caffeine, alcohol, and sugar can make cramps feel worse and cause them to last longer. Limiting these substances can prevent cramps from feeling as painful. Limit your intake of coffee, black tea, and caffeinated soda. Avoid drinking too much wine, beer, or hard alcohol. Reduce your consumption of fast food, snack foods, and other foods that have high glycemic indices (foods that are high in carbohydrates, salt and sugar).

Move your body. Studies show that people who exercise regularly don't experience cramps as severely as people who don't exercise regularly. Exercising helps to prevent severe cramps, and exercising while you have cramps can loosen your muscles and ease some of the pain. Incorporate running, walking, biking, or swimming into your routine. Strength training strengthens your muscles and contributes to overall wellness, so it's a good idea to add this component to your workouts. Yoga is a relaxing form of exercise to try while you are experiencing cramps.

See your naturopath for supplements. Some supplements such as Chasteberry, Macagen, and Magnesium, among others, have been shown to reduce painful menstrual cramps. Other complementary alternative therapies to try are ginger, zinc sulfate and turmeric. All of these have been shown to help with pain relief of menstrual cramps due to its anti-inflammatory and analgesic (pain-reducing) properties. Speak to your naturopath if this is an avenue you would like to explore.

Quit smoking. Smoking has been linked to a higher incidence of painful menstrual cramps. Therefore, if you have been considering quitting and also happen to suffer from painful cramps, now may be the time to quit smoking as the benefits to your health are multiple.