Hur Man Kan Bli Av Med En Charleyhäst (benkramper) - Orsaker, Kost

2024 Författare: Cecilia Ryder | [email protected]. Senast ändrad: 2023-12-17 14:23

Ingen vet varför benkramper kallas charley häst. Men vissa säger att detta tillstånd är uppkallat efter en basebollkanna, Charley Radbourne (smeknamnet Old Hoss), som led av det under ett spel på 80-talet. De frekventa kramperna i musklerna i dina ben och kalvar som uppstår efter olika triggers kan alla kallas charley hästar. Vill du hitta naturliga sätt att hantera detta medicinska problem? Fortsätt läsa för kunskap!

Innehållsförteckning

• Vad är en Charley Horse?
• Tecken och symtom på Charley Horses
• Vad orsakar en Charley Horse?
• Riskfaktorer för Charley Horse
• Vad du ska göra när du får en benkramper
• Hur man fixar en Charley Horse naturligt
• Diet Tips
• Förebyggande tips för kramper i benen

Vad är en Charley Horse?

Charley häst är bara ett annat namn för muskelspasmer som präglas av obekväma muskelsammandragningar. Det förekommer oftast i benen. Charleyhästar är mestadels spasmer i kalvmusklerna som förekommer särskilt på natten. När dessa muskelspasmer inte slutar på många sekunder kan det leda till svår smärta.

Detta tillstånd identifieras genom uppkomsten av följande symtom.

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Tecken och symtom på Charley Horses

De vanligaste symtomen är:

• Dina muskler kan dra åt och göra ont.
• Musklerna kan börja samlas, vilket kan leda till okontrollerbara muskelspasmer.
• Även om dessa spasmer ofta är korta kan de ibland pågå i flera minuter.
• Långvariga spasmer kan orsaka intensiv smärta och obehag.

Charley hästar kan vara korta eller hålla i flera minuter, men inte mer än 10 minuter hos de flesta individer. Detta tillstånd är oftast sällsynt, men frekventa spasmer kan leda till ett underliggande hälsoproblem. Några faktorer som kan hållas ansvariga för att orsaka en charleyhäst diskuteras nedan.

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Vad orsakar en Charley Horse?

De vanligaste orsakerna till en charleyhäst är:

• Otillräckligt eller dåligt blodflöde till musklerna
• Muskelskador
• Träna i en extremt varm eller kall miljö
• Överanvändning av specifika muskler
• Stress, särskilt i nackmusklerna
• Värms inte upp innan du tränar
• En komprimerad nerv i ryggraden
• Konsumtion av diuretika, vilket kan leda till dåliga kaliumnivåer
• Brist på mineraler som natrium, kalium och kalcium i blodet
• Förändrad pH-koncentration i blodet
• Uttorkning

Några faktorer kan ge dig en högre risk att utveckla en kornhäst. De diskuteras nedan.

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Riskfaktorer för Charley Horse

• Aktiviteter som involverar sport eller friidrott
• Ålder - Spädbarn och äldre vuxna löper högre risk.
• Fetma
• Läkemedel som diuretika eller statiner
• Röker tobak

Innan du går vidare till de naturläkemedel som kan hjälpa till med behandlingen av en kornhäst, här är några grundläggande tips du kan följa för att få lindring direkt efter att du upplever en kramp i benen.

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Vad du ska göra när du får en benkramper

När du upplever en kramp i benen kan följande åtgärder ge omedelbar lindring:

• Sträck det trånga benet och massera det försiktigt.
• Om du har en kalvkramp, lägg din vikt på det drabbade benet och böj knäet något.
• Om du inte kan stå, sitt på en stol eller golv och sträck ut benet.
• Följ med appliceringen av en värme- eller kallkompress på de trånga musklerna.

Även om dessa steg kan ge lättnad, är de inte permanenta botemedel. Därför kan du ge någon eller en kombination av följande lösningar ett skott för att bekämpa kornhäst framgångsrikt.

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Hur man fixar en Charley Horse naturligt

1. Fotmassage
2. Pickle Juice
3. Epsom saltbad
4. Vitaminer
5. Eterisk olja
6. Tvål
7. Värme eller is
8. Äppelcidervinäger
9. Gurkmeja
10. Kanel
11. Honung
12. Bikarbonat

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Hemmet för att stoppa Charlie Horse

1. Fotmassage

Du kommer behöva

Kokos eller olivolja (valfritt)

Vad du måste göra

1. Sträck ditt drabbade ben till det maximala.
2. Böj foten mot knäet.
3. Du kan också ta tag i tårna och böja dem försiktigt mot knäet.
4. Massera de drabbade musklerna på det utsträckta benet med eller utan oljan.
5. Ta ett varmt bad.

Hur ofta ska du göra detta

Do this whenever you experience leg cramps.

Why This Works

Stretching and massaging the cramped muscles can help relax them. This also enhances blood flow to the affected region and offers quick relief from a charley horse (1).

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2. Pickle Juice

You Will Need

2-3 ounces of pickle juice

What You Have To Do

Consume pickle juice.

How Often You Should Do This

You must do this until the symptoms disappear completely.

Why This Works

Pickle juice is packed with minerals like potassium, sodium, magnesium, and calcium. Leg cramps can be caused due to a deficiency in these electrolytes, and intake of pickle juice helps in restoring their levels (2).

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3. Epsom Salt Bath

You Will Need

• 1 cup of Epsom salt
• Water

What You Have To Do

1. Add a cup of Epsom salt to a tub of water.
2. Soak in this for about 15 to 20 minutes.

How Often You Should Do This

Do this once daily or every alternate day.

Why This Works

As you are aware, magnesium deficiency is responsible for recurring charley horses. Soaking in an Epsom salt bath replenishes the magnesium levels in your body, which, in turn, reduces the inflammation and pain associated with leg cramps (3).

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4. Vitamins

Your body requires various vitamins and minerals to function properly. Vitamins B complex and D are believed to work wonders for muscle cramps. In fact, a study has concluded that intake of B complex vitamin reduced muscle cramps in about 86% of the patients (4). Low vitamin D levels in your blood can also trigger muscle cramps (5).

Thus, it is important to consume foods rich in these vitamins like meat, eggs, dairy products, whole grains, and green leafy veggies.

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5. Lavender Oil

You Will Need

• 6 drops of lavender oil
• 1 teaspoon of coconut oil

What You Have To Do

1. Mix six drops of lavender oil with a teaspoon of coconut oil.
2. Apply it to the cramped muscles and massage gently.

How Often You Should Do This

You must do this right after you experience a leg cramp.

Why This Works

The very aroma of lavender calms you down and soothes your anxiety (6). This, in turn, helps in relaxing your muscles. Also, the anti-inflammatory and analgesic activities of lavender oil help relieve inflammation, swelling, and pain in the affected area (7).

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6. A Bar Of Soap

You Will Need

A small bar of soap

What You Have To Do

1. Before going to sleep, slip a small bar of soap under the covers, preferably near your feet.
2. Take the soap out the following morning.

How Often You Should Do This

You must do this every night.

Why This Works

Although there is no scientific evidence for this remedy, many individuals affected by charley horse or leg cramps swear by this. It is believed that placing a bar of soap underneath your sheets, near your feet, can provide relief from charley horses in due course of time.

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7. Heat Or Ice

You Will Need

A hot or cold pack

What You Have To Do

1. Stretch the affected leg.
2. Apply a hot or cold pack to the cramped muscles.
3. Leave it on for 2 to 3 minutes and then remove it.
4. Repeat thrice.

How Often You Should Do This

You should do this whenever you are affected by a charley horse.

Why This Works

A hot pack increases blood circulation to the affected area, providing immediate relief from cramps. Whereas, a cold pack can numb the pain and reduce swelling (if any) (8).

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8. Apple Cider Vinegar

You Will Need

• 2 teaspoons of apple cider vinegar
• 1 teaspoon of honey
• 1 glass of warm water

What You Have To Do

1. Add two teaspoons of apple cider vinegar and a teaspoon of honey to a glass of warm water.
2. Mix well and consume.

How Often You Should Do This

You must do this once daily.

Why This Works

Apple cider vinegar is packed with nutrients like calcium and potassium. Since leg cramps are often caused due to mineral deficiency, restoring the lost minerals by consuming ACV can offer relief from this condition (9).

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9. Turmeric

You Will Need

• 1 tablespoon of turmeric powder
• Coconut oil (as required)

What You Have To Do

1. Take a tablespoon of turmeric powder and add a little coconut oil to it.
2. Apply the turmeric-coconut oil paste to the affected muscles and massage gently.
3. Leave it on for about 30 minutes before washing it off.
4. You can also mix a teaspoon of turmeric powder in a glass of hot milk and consume daily.

How Often You Should Do This

Do this whenever the leg cramp strikes for immediate relief.

Why This Works

Turmeric contains curcumin, which is an anti-inflammatory compound. The topical application, as well as consumption, of turmeric can help reduce the inflammation, pain, and swelling associated with a charley horse (10).

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10. Cinnamon

You Will Need

• 1 teaspoon of cinnamon powder
• 1 teaspoon of honey
• ½ cup of warm water

What You Have To Do

1. Mix a teaspoon each of cinnamon powder and honey in a glass of warm water.
2. Consume this concoction.

How Often You Should Do This

Consume this mixture twice daily, preferably every morning and evening.

Why This Works

Cinnamon is a multifaceted medicinal plant with a wide range of benefits. Given its anti-inflammatory properties, it is no surprise that cinnamon can work well in relieving muscle soreness and leg cramps (11).

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11. Honey

You Will Need

2 teaspoons of honey

What You Have To Do

1. Consume two teaspoons of honey daily.
2. You can also mix honey with sunflower seeds or apple cider vinegar for additional benefits.

How Often You Should Do This

You must do this once daily.

Why This Works

Honey has powerful anti-inflammatory and analgesic properties that can soothe the inflammation and pain that accompany leg cramps (12).

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12. Baking Soda

You Will Need

• ¼ teaspoon of baking soda
• 1 glass of water

What You Have To Do

1. Add one-fourth teaspoon of baking soda to a glass of water.
2. Mix well and consume immediately.

How Often You Should Do This

You must drink this right after you get a leg cramp.

Why This Works

Baking soda is also known as sodium bicarbonate. Sodium deficiency can also be a possible trigger of your leg cramp. The intake of baking soda restores the lost sodium in your body and helps you get rid of a charley horse (13).

You must also make some changes to your diet to combat recurrent leg cramps. Following the diet tips that are given below can help you recover faster from a charley horse.

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Diet Tips

Foods that can help you fight charley horses are:

• Sodium-rich foods like cheese, beetroot, celery, carrots, meat, and fish.
• Potassium-rich foods like melons, citrus fruits, bananas, avocados, and dairy.
• Foods containing calcium like sardines, salmons, leafy vegetables, nuts, and tofu.
• Magnesium-containing foods like legumes, soybeans, pumpkin seeds, cocoa, dark chocolate, dried fruits, and yogurt.

Since deficiency in minerals is one of the leading causes of charley horses or leg cramps, following these diet tips ought to help.

There are also a few additional tips you must incorporate into your daily life to prevent the recurrence of this condition.

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Prevention Tips For Leg Cramps

• Stretch before and after doing intense exercises.
• Do not strain the same muscles on consecutive days while exercising.
• Do not exercise in severe weather conditions.
• Keep yourself hydrated by drinking enough water throughout the day.
• Drink electrolyte-rich sports drinks like Gatorade.
• Stretch before bedtime.
• Indulge in yoga exercises that require stretching like the Cobbler Pose, Stick Pose, Palm Tree Pose, etc.
• Quit smoking.
• Avoid consuming caffeinated drinks and drugs.

The remedies discussed here will only exhibit their full potential if you lead a healthy lifestyle as well. So, keep that in mind if you wish to achieve permanent relief from your leg cramps.

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Do you use any other remedies to get rid of a charley horse? Let us know how they worked for you in the comments section below.

Expert’s Answers for Readers Questions

When should I call the doctor for a charley horse?

You must see a doctor for a charley horse if:

• there is a swelling in the leg
• you are suffering from severe pain
• there are skin discolorations

Is charley horse a sign of early pregnancy?

Leg cramps or charley horses are quite common during pregnancy, especially in the third trimester.

Is charley horse a sign of a blood clot?

Charley horses are usually a symptom of a medical condition called deep vein thrombosis. This is often a result of a blood clot in one of the deep veins of your body.

How long does a charley horse last?

Charley horses usually last for a few seconds. However, in some individuals, they may last for a few minutes – but not more than 10 minutes.